Many people feel weak and not energetic during the day's fasting, so avoid exercise in the morning or afternoon. Plus, because it is fasting, we cannot drink when we feel thirsty in the middle of a sports session. No wonder the sport at night is a choice of many people during the month of Ramadan. But, is this healthy? How are the rules safe? See the full explanation below.
Exercise at night during Ramadan, may or not?
Basically to determine when the best time to exercise during the month of Ramadan, depends on the purpose of the sport and the condition of your body during exercise. Some people may choose to exercise one hour before breaking the fast because it is close to meal time. While there are also those who exercise at night when the body has got food intake when breaking the fast.
Quoted on the metrotvnews page, Dr. A Sari Sri Mumpuni, Sp. JP, a heart and blood vessel specialist, explains that night sports are as beneficial as exercise carried out in the morning. But if you want to do sports at night, still have to pay attention to several things to minimize the risk of when or after exercising.
6 things that must be considered when doing sports at night
1. Do not immediately exercise after breaking the fast
If you want to do sports at night, that is, after breaking, it's good to wait about two to three hours after eating. Because, when doing sports with body conditions that after eating will cause complaints to the digestive system that will cause discomfort during exercise.
2. Don't get too close to bed
Exercise should also not be done close to bedtime so as not to interfere with the quality of your night's sleep. If you want to exercise after tarawih prayer, then you need to estimate the exercise time to be completed two to three hours before bedtime.
3. Choose the right type of sport
The type of exercise at night when good fasting is cardio exercise such as treadmills, walking, or cycling. In addition, you can also do light movements to form muscles, push-ups, sit ups and yoga. Competitive sports like futsal can be done. However, it is not recommended because this type of exercise requires a lot of energy and concentration, while the body is not as fit as the morning, so the concentration is not optimal.
4. Perform light to moderate intensity exercise
Apart from the type of exercise, there are other things that must be considered, namely the intensity of the exercise performed. When exercising at night do not do exercises with high intensity and in long duration. Because, this will make you vulnerable to joint or muscle injury. Do exercise with mild to moderate intensity consistently.
5. Warm up before exercise
No less important is don't forget to warm up and cool down before and after exercising. Because, when exercising the body exposes lactic acid which needs to be lowered. If the body does not warm up, it will be shocked so that it can cause muscle cramps. Similarly, if it is not cooled,
6. Fill fluid intake
Even if you exercise at night which is not exposed to high temperatures, you still need to make sure that your body is dehydrated properly. The fluid that is lost from the body when exercising at night is basically the same as the amount of fluid done in the morning. That is why, it is very important for you to fulfill your fluid intake after exercising.
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