Muscular body endurance is needed during fasting. Besides maintaining a healthy diet, regular exercise also plays a vital role in your daily activities.
However, some people during fasting still make it an obstacle to doing sports; some even think that fasting is no longer necessary for exercising; after all, the calories are already in deficit.
This statement is wrong; yes, fasting,g can be the healthiest method of controlling appetite, but if your eating pattern is excessive when breaking the fast or dawn, the results will be the same.
Therefore, exercise is still needed during fasting to increase endurance and also maintain an ideal body weight that lasts longer, aka stable.
Sports Tips When Performing Fasting Worship
Doing sports during fasting should not be careless; you should consider various tips so that the exercise you do does not end in vain. So, here’s Hipwee, who has the information; let’s see!
1. Set your main goals for exercise
Everyone has different goals, some exercise to lose weight; some want to detoxify the body smoothly. Of the many factors you want, there’s nothing wrong, right? However, don’t do sports with high intensity or weight.
Remember, when fasting, the body will quickly become dehydrated, and blood sugar will decrease due to no intake for many hours. Forcing excessive exercise is harmful to the body and can trigger other problems.
Even so, because exercise aims to improve the health of the body, even as light as exercise will positively impact the body. The positive effect will come as long as the pattern is programmed and carried out according to the abilities of each individual.
2. Choose the best time to exercise while fasting
The next thing to pay attention to is the time to exercise during fasting. Don’t force yourself to work out when your body is hungry. Make sure to exercise when you have enough energy to use it.
When is the best time to exercise while fasting? Before and after sahur is the best time to exercise during fasting. This is because the body has energy from food and drink intake, so you don’t feel tired to move your body.
After that, perform the tarawih prayer. Why is this the right time? Because after breaking, the food must be digested first by the body so as not to disturb digestion.
This time is perfect, so it doesn’t cause pain in the stomach. You can do light to moderate intensity exercise without worrying, including training to increase strength and muscle mass.
Also read: Reading the Correct Iftar Prayer, Complete with Its Meaning
3. Pay attention to the exact duration and make a particular schedule
30-45 minutes is the recommended time to do sports while fasting, with a record of paying attention to the condition of the body’s endurance. You can choose a sports time that does not interfere with daily activities. Make a weekly schedule; for example, selecting a time on Monday, Wednesday and Friday or weekends is not a problem.
Furthermore, don’t apply 100 per cent exercise intensity as you routinely do before fasting; reduce it by around 30-50 per cent so your body can adapt to new conditions.
Also read: These five sports can help increase height
4. Choose a light type of exercise
Jogging for 20-30 minutes can be an option, do it in a relaxed and light rhythm. Apart from this exercise, you can try a brisk 30-minute walk to help maintain your body’s balance while fasting. Cycling before the Maghrib call to prayer can be done at the same time as ngabuburit, just 30 minutes by going around your residential area.
Besides not having to leave the house, yoga can be an alternative for those who don’t want to overheat. You can do yoga while waiting for iftar time at home. Prepare yourself to do movements that are not too draining, OK?
Also read Correct Intentions for Ramadan Fasting, Complete with Their Meanings.
5. Pay attention to food and fluid intake in the body
Food intake is essential, so the body is strong during fasting and stays fit for sports. At dawn, it is better to consume complex carbohydrates such as rice, sweet potatoes, corn, taro, etc. Meanwhile, to meet protein needs, you can consume fish, meat, tempeh, eggs and others.
In addition, pay attention to fluid intake, so the body stays hydrated. Drink enough water after breaking the fast or before imsak. You can also drink 1-2 glasses of mineral water before bed. Apart from water, processed juices can also add fibre to the body.
6. Set a bedtime and don’t stay up late
The benefits of exercise during fasting will be seen if the performance of the organs in the body is good—one way is by paying attention to the quality of sleep.
The reason is to keep your body fit during the month of Ramadan; you shouldn’t feel tired due to lack of sleep. Adults need about 7-9 hours per day. Naps are sometimes necessary to maintain a healthy state.
7. Consistent in exercise routines and healthy lifestyle
Even though it’s not easy, you still need to be consistent with it. Don’t let exercise not be accompanied by a healthy diet so that the results you get are just tiring.
Some of these things can be your reference when exercising during fasting, namely reducing weights, reducing reps, adding rest periods and choosing the most accessible and lightest exercise options.
Those are seven sports tips during fasting and the best time you can practice right away. Of course, the body’s condition will not be the same as usual; for this, you need safe steps so that the exercise you do does not interfere with your fasting in the month of Ramadan. Hopefully,, the information is useful; cheers!