Fasting just counting the days, have you prepared all needs including physical condition? Sometimes, fasting is a reason not to move one of them exercise to prevent weakness, hunger, or thirst.
However, did you know if the income is not true, aka myth? Exercise during fasting actually keeps the body fresh and also healthy. No need to be afraid of canceled, precisely by exercising worship will be smoother if done with the right portion.
Sports tips during fasting
Sports during fasting can still be done safely and effectively if done in the right way. Then what are the exercise tips during fasting, so that fasting is smooth and fresh body all day?
Come on, see some of the tips below!
1. Choose the right time
The selection of sports time when fasting is very important. You can exercise before dawn, before breaking, after breaking, or before going to bed.
Sports before dawn can accelerate the body’s metabolism throughout the day. While exercise after breaking the fast, can help the body to digest food. However, if you want to exercise before breaking, do it for 20 to 120 minutes, so that the energy used during exercise can be immediately replaced after breaking the fast.
Choose the best time according to your body condition and daily routine. Avoid outdoor sports during the daytime. In addition, pay attention to the liquid and do not force yourself if a feeling of weakness appears.
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2. Types of Sports
When fasting, hours of sleep may be reduced which can affect the decrease in the level of concentration and body coordination. Therefore, it is recommended that you choose the type of exercise that is not heavy and not too intense.
You can walk, brisk walking, yoga, pilates, swimming, stretching, light cardio, light weight training, or light cycling. The selection of mild sports aims to prevent the risk of injury, but calories remain burning, and the body remains fresh.
If you want heavy exercise, such as running or lifting weights, it is recommended to do 1 to 2 hours after breaking the fast.
3. Sports duration
Another important thing that must be considered when exercising when fasting is the duration or how long the exercise is done. The length of exercise time must be adjusted so that the body is not easily tired and remains in shape.
You can exercise for 20 to 45 minutes with mild to moderate intensity. Don’t exercise too long or heavy because it can cause dehydration and fatigue.
By paying attention to the right duration, exercise can still be done without disturbing fasting and maintaining a healthy body during the month of Ramadan.
4. Pay attention to nutritional intake
Eating healthy nutritious food when dawn and also breaking the fast can actually affect the body’s fitness so that you do not feel weak and still be able to exercise during fasting.
You can consume complex carbohydrates such as oatmeal, brown rice, or wheat bread for long -lasting energy sources. Protein from eggs, lean meat, and nuts to maintain muscle mass.
Don’t forget to complete the Shar fat with the consumption of fruit such as avocados to increase energy. Avoid foods containing saturated fats such as fried foods or too sweet foods.
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5. Maintain body hydration
Although fasting, meeting the needs of fluids in the body must still be done. Make sure you drink 8 glasses of water per day with a pattern of 2-4-2, which is 2 glasses at dawn, 4 glasses when breaking until before bed, and 2 glasses before dawn.
Avoid caffeinated or soft drinks to prevent dehydration. In addition, consumption of foods with high water content such as watermelons, cucumbers, and soups can also help maintain the balance of body fluids. By maintaining adequate hydration, the body remains fresh, not easily weak, and exercise during fasting can be done more optimally.
Fasting is not an obstacle for you to keep exercising. By applying the right sports tips, your body will be maintained. In addition, listen also to the condition of the body and do not force yourself if you feel weak, yes.
Another most important thing and should not be underestimated during exercise is the use of sports equipment such as socksmattressthe knee protectorsport shoesand sports clothes The right and also comfortable so that you avoid injury.
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