Table of contents:
- Tips for safe gym while fasting
- 1. Reducing the intensity of exercise
- 2. Set the exercise time
- 3. The type of exercise that is done
- 4. Pay attention to the required nutritional intake
When fasting, body fitness must be maintained. Even though doing exercise while fasting requires extra energy and has the potential to make you thirsty faster, don't make it an excuse for you to be reluctant to exercise.
Even a number of health experts say the fasting month is the right moment to increase daily physical activity. Not only that, health experts also say the fasting month can be used as a way for you to help lose weight, you know! However, this can be realized if you exercise regularly and consistently, balanced with the consumption of eating nutritious foods at breaking the fast and dawn.
As long as you pay attention to the guidelines that must be considered in exercising while fasting, there is no reason not to exercise just because you are fasting. So get rid of all fear if exercising in the gym while fasting will make you weak and not energized. But on the contrary, it actually keeps the body fit and fit in carrying out daily activities.
Tips for safe gym while fasting
Here are some guidelines for exercising in the gym while fasting that you can do to help maintain your fitness during fasting:
1. Reducing the intensity of exercise
During the month of Ramadan, you can still exercise. It's just that, the exercise you do should be done with low intensity. When fasting, the body works with a minimum intake of energy reserves, where blood sugar levels are at low levels.
Depending on how much sugar reserves are in the liver, and how adequate calorie intake is during the meal, everyone has their own blood sugar lowering limit. That's why whatever the choice of exercise, should not be done in high intensity, just low to moderate category.
Another important thing is that it would be nice if the sport was done consistently. You can do light exercise such as yoga, walking, cycling, and jogging for 30 minutes a day, which is enough to keep you fresh and fit during fasting.
2. Set the exercise time
If you do exercise after dawn, you will use up all the energy reserves needed during the fast. However, if you do sports exercises just before breaking the fast, it is likely to cause muscle damage, because before breaking the fast, the body has used up most of its stored energy reserves during the day. Meanwhile, if you choose to exercise after breaking the fast, you will most likely trigger stomach problems, which will affect tarawih prayer activities at night.
So, therefore, basically whenever you want to do sports, it depends on your choice. Make sure if you do sports according to your own abilities and body condition. The reason is, the fitness of each individual is different. That's why get to know your body so well! Do not let sports that you do make it difficult for you to fast and have an impact on your health problems.
3. The type of exercise that is done
There are several types of exercises in the gym that you can do while fasting, such as weight training and cardio training. Cardio exercise can help burn all of the excess calories you consume at iftar and dawn, thereby reducing body fat. While weight training will help utilize all protein and carbohydrate intake in building muscle.
Therefore, instead of doing one type of monotonous exercise during the fasting month, you can do a combination of sports by doing weight training and cardio training. But remember, do weight training and cardio that are adjusted to the condition and ability of your body during fasting.
4. Pay attention to the required nutritional intake
Physical exercise requires extra energy and calories, that is why it is important to pay attention to the body's need for good nutrition. Increase your intake of protein, fiber and carbohydrates. In addition, don't forget to stay hydrated at night before fasting so that you can avoid dehydration when fasting during the day.
You can consume coconut water, banana, brown rice, potatoes or dates to be consumed during fasting. Even though it is classified as light, these types of food are sufficient to provide the carbohydrate intake that the body needs during fasting.
Keep in mind, in addition to exercise and nutritional intake, in fact the quality of sleep also affects activities during fasting. So make sure you get enough sleep during the month of Ramadan, especially if you are a group that chooses to stay active even during fasting.
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