Sports preparation during fasting in the month of Ramadan

During fasting, of course you don't want your immune system to decrease. For that, maintaining endurance can be done by exercising. It also prevents the weight gain that often occurs during the fasting month. Check out the following reviews to find out what is being done to prepare for exercise during fasting.

Benefits of exercise while fasting

The benefits of exercising while fasting are not that much different when you are not fasting. Reporting from Fitnesss Mercola, the combination of fasting and exercise stimulates the sympathetic nerves to burn fat in the body in the absence of food ingredients.

This can reduce the weight that usually increases in the month of Ramadan. In addition, exercise while fasting also functions to improve the biological clock (circadian rhythm) in the body, improve cognitive function, increase growth hormone production, and prevent depression.

What do you need to prepare to exercise in the fasting month?

People who observe the fast of Ramadan, abstain from eating and drinking from sunrise to sunset for one month. This makes them have to adjust to their needs for food and drink intake with the activities they do, including sports.

Although the benefits are abundant, doing sports while fasting also has its provisions. This keeps you from getting tired, dehydrated, or fainting. Here are some sports preparations for the fasting month that you can do.

1. Plan your exercise time

Before starting to exercise, make up planning can prevent you from breaking your fast. First, determine when is the right time for you to exercise. According to a nutritionist in Canada, Anar Allidina, although tiring, it is important to make time for exercise. Allidina also provided several alternative times for sports during the fasting month.

The best time to do sports during the fasting month is before sunset or just before breaking the fast. At this time, the body will burn calories as energy and after that you can return to restore energy from the iftar food.

You can also do sports one hour after eating or after breaking the fast. By that time, some of the food has been digested and you have more energy so you are more excited about exercising. You can do high-intensity exercise at this time.

Midday or midday is the worst time to do exercise for people who are fasting. Because this activity will be draining and the body will not be able to refuel. If it is done at that time, choose the type of low intensity exercise for 20-30 minutes.

2. Determine food and drink options

Food intake and adequate fluid intake are very important during the fasting month, especially if you exercise. Both will be fuel for energy throughout the day. At dawn, you can eat foods rich in protein and fiber with a balanced content of carbohydrates and fats. This will keep you full longer and have the energy to exercise. For example meat, eggs, nuts, potatoes, low-fat milk, and wheat.

To prevent dehydration, meet your adequate fluid intake by consuming water or additional water containing ions and fruits or vegetables that contain lots of water. Avoid processing foods that use a lot of oil, a lot of salt, or drinks that contain caffeine, which can make you thirsty more easily.

In addition, if you are exercising before breaking the fast, prepare sugary drinks and snack practical which is ready to eat when it's time to break the fast, as soon as you finish exercising. choose snack healthy like SOYJOY crispy. The goodness of soy which is high in fiber and protein is present in the granules SOYpuff crunchy and delicious vanilla flavor, so that it effectively suppresses your hunger until it's time to eat later.

3. Get enough rest

Changes that occur during the month of Ramadan, especially in the wake and sleep cycle, will affect the body's biological clock. For that, by exercising while fasting, there will be an improvement in the body's biological clock. Do not let you lack time to rest and make your body weak.

During fasting, the working hours are usually slightly reduced. Therefore, use this time as best as possible to rest. Make sure that you get at least 7 hours of sleep every day, even if you have to get up early to prepare and eat a meal.

Also consult a doctor, especially if you have certain conditions. The doctor will assist you in compiling an exercise plan and selecting the type of exercise that is safe to do during fasting, which of course suits your body condition.