Tips for Exercising when Fasting
During fasting, exercise can still be done. But because the state of the body during fasting is certainly not the same as usual, there are some things that need to be considered so that exercise does not interfere with this cult.
Fasting a whole month during the month of Ramadan is one of the obligations of Muslims. In Indonesia, fasting lasts around 13 hours. This means that during this period, the body does not consume food or drinks. Now, for fear of becoming weak and canceling fasting, many people are reluctant to exercise when they are fasting.
Tips for playing fasting sports
Exercise has many health benefits. Regular exercise not only helps control weight, but also reduces the risk of heart disease, stroke, diabetes, and cancer. In addition, exercise can also increase muscle and bone strength, slow down aging and reduce stress.
Here are some tips for you to continue exercising while fasting:
1. Choose the right type of exercise
The recommended types of exercise are mild to moderate exercise, such as walking, yoga or relaxed cycling. This exercise can take about 30 minutes with a frequency of 3 to 5 times a week.
Light exercise is not only beneficial for burning calories, but also eliminates stress and improves fitness. Avoid doing difficult exercises such as running and lifting weights. Intensive exercise can be done 1 to 2 hours after fasting
2. Decide when to exercise
The best time to exercise during fasting is 30 to 120 minutes before breaking the fast. Thus, the energy used during training can be immediately replaced after fasting ends. Avoid exercising outdoors during the day because this can cause dehydration due to excessive loss of body fluids.
3. Maintain nutritional intake
Eating healthy and nutritious food at dawn and morning is very important. Food portions are adjusted to your needs, not too little or too much. In addition, the type of food eaten must be balanced between carbohydrates, protein, fat and fiber.
Eat foods that contain complex carbohydrates. Because complex carbohydrates are digested more slowly, they will make you feel fuller longer. In addition, these nutrients can provide large energy reserves during fasting. Foods that contain complex carbohydrate sources include whole grains, nuts, wheat, brown rice and vegetables.
To increase tired muscle tissue when you exercise, you should eat foods rich in protein, such as eggs, meat, and fish. Avoid foods that contain saturated fat, such as fried foods, and foods that are too sweet.
Finally, don't skip meals to get enough energy to exercise and do activities until you break the fast.
4. Expand drinking water
To avoid dehydration, it is recommended to meet your fluid needs by consuming at least 8 glasses of water a day. To maintain electrolyte balance, you can consume coconut water when breaking the fast.
Avoid drinking coffee, tea, and soda because they contain caffeine, a diuretic. The diuretic effect means that urination is more common and can cause dehydration.
Sports are not taboo in fasting. Precisely while continuing to exercise, you will feel better when fasting. However, you also need to be able to understand the state of the body itself. If you feel faint or dizzy, don't force yourself, this could indicate that your body is hypoglycemic (low blood sugar) or dehydrated.
If you have a history of certain diseases, such as diabetes and high blood pressure, or if you are undergoing treatment, you should visit a doctor first if you want to exercise during fasting.
Fasting a whole month during the month of Ramadan is one of the obligations of Muslims. In Indonesia, fasting lasts around 13 hours. This means that during this period, the body does not consume food or drinks. Now, for fear of becoming weak and canceling fasting, many people are reluctant to exercise when they are fasting.
Exercise has many health benefits. Regular exercise not only helps control weight, but also reduces the risk of heart disease, stroke, diabetes, and cancer. In addition, exercise can also increase muscle and bone strength, slow down aging and reduce stress.
Here are some tips for you to continue exercising while fasting:
1. Choose the right type of exercise
The recommended types of exercise are mild to moderate exercise, such as walking, yoga or relaxed cycling. This exercise can take about 30 minutes with a frequency of 3 to 5 times a week.
Light exercise is not only beneficial for burning calories, but also eliminates stress and improves fitness. Avoid doing difficult exercises such as running and lifting weights. Intensive exercise can be done 1 to 2 hours after fasting
2. Decide when to exercise
The best time to exercise during fasting is 30 to 120 minutes before breaking the fast. Thus, the energy used during training can be immediately replaced after fasting ends. Avoid exercising outdoors during the day because this can cause dehydration due to excessive loss of body fluids.
3. Maintain nutritional intake
Eating healthy and nutritious food at dawn and morning is very important. Food portions are adjusted to your needs, not too little or too much. In addition, the type of food eaten must be balanced between carbohydrates, protein, fat and fiber.
Eat foods that contain complex carbohydrates. Because complex carbohydrates are digested more slowly, they will make you feel fuller longer. In addition, these nutrients can provide large energy reserves during fasting. Foods that contain complex carbohydrate sources include whole grains, nuts, wheat, brown rice and vegetables.
To increase tired muscle tissue when you exercise, you should eat foods rich in protein, such as eggs, meat, and fish. Avoid foods that contain saturated fat, such as fried foods, and foods that are too sweet.
Finally, don't skip meals to get enough energy to exercise and do activities until you break the fast.
4. Expand drinking water
To avoid dehydration, it is recommended to meet your fluid needs by consuming at least 8 glasses of water a day. To maintain electrolyte balance, you can consume coconut water when breaking the fast.
Avoid drinking coffee, tea, and soda because they contain caffeine, a diuretic. The diuretic effect means that urination is more common and can cause dehydration.
Sports are not taboo in fasting. Precisely while continuing to exercise, you will feel better when fasting. However, you also need to be able to understand the state of the body itself. If you feel faint or dizzy, don't force yourself, this could indicate that your body is hypoglycemic (low blood sugar) or dehydrated.
If you have a history of certain diseases, such as diabetes and high blood pressure, or if you are undergoing treatment, you should visit a doctor first if you want to exercise during fasting.
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