With the advent of the holy month of Ramadan, questions are increasing about practicing sports?? Does it have a positive or negative effect... When do we practice it and what kind of sports is it preferable to practice?? And the impact of sports on professional players during fasting??
Fasting has many benefits for health, as well as exercising during the month of Ramadan is very beneficial for health as it is in the month other than Ramadan, but we must differentiate here between the type of exercise practiced in terms of the intensity of the physical load and the timing of the exercise, and if the exercise is of very high physical intensity, then it must be practiced after breaking the fast. by about 3 hours. As for during the fasting period, it is preferable to practice a sport of low or medium physical intensity, such as walking or jogging, with a pulse rate not exceeding 70%.
To calculate the heart rate, the maximum heart rate for a person must first be calculated by subtracting the number of years of life from the number 220, then multiplying the result by 70% to calculate the target heart rate.
When do we exercise moderate intensity during fasting?
It is better about 40 minutes before breakfast, and the time for exercise is 30-40 minutes, so that breakfast is immediately after it, so that the body is not exposed to dehydration because at that time the energy and water reserves are depleted, and therefore it is not recommended to exercise while fasting during the day and at high temperatures.
What sports can I do?
During fasting, as we mentioned, moderate-intensity sports such as light running, walking, cycling, or swimming are preferred, which are cardio sports. Resistance sports (muscle strength) are not recommended because they require a high energy reserve.
About 3 hours after breakfast, we can do any kind of exercise, with plenty of water, fruits and vegetables with any possible load intensity.
One of the benefits of exercise before breakfast
Fasting and sports are an opportunity to burn stored fats, as activity and movement activate all oxidation processes and energy production systems in the body. Exercising in Ramadan increases the efficiency of the liver and activates the metabolism.
Exercising in Ramadan increases the efficiency of the muscular system, rids the body of fat, and maintains body weight after Ramadan’s fatty foods rich in fats and sugars.
Sport increases the efficiency of the circulatory system, increasing the production of red blood cells and thus increasing the amount of hemoglobin that carries and transmits oxygen.
It also increases the production of white blood balls, thus increasing the body's ability to protect and defend.
It increases platelet production, which prepares the body for rapid clotting in the event of bleeding.
Exercising in Ramadan strengthens the immune system, increasing the body's ability to resist many diseases.
Experts recommend low-intensity sports such as:
Nutrition expert Kwatai Kartnegara advises cycling before breakfast for 45 minutes to burn calories and lose weight, as it can burn about 300 calories per hour.
Jogging at an easy pace in the afternoon before breakfast for 30 minutes burns up to 210 calories. However, experts stress the need to adhere to a comfortable rhythm while running and avoid running in bright sunlight to prevent dehydration.
3 - brisk walking
Body balance can be maintained during fasting by doing brisk walking for 30 minutes.
Yoga is practiced at a slow pace as it focuses on prolonged stillness and deep breathing to keep the body fit.
Pilates is a low-intensity physical exercise that focuses on movements to strengthen the body. Doing Pilates for just one hour can burn 200 calories.
Athletes need a health care program during the holy month of Ramadan, especially those who practice certain exercises that require continuous training to strengthen their bodies.
The sports person must adhere to a number of instructions during exercise in the month of Ramadan, including:
1- Exercising in a moderate atmosphere, far from hot places as much as possible during the day in Ramadan, because the heat leads to the loss of water from the body and thus the occurrence of a state of dehydration.
2- The best time to exercise during the month of Ramadan is two hours after Iftar, 40 minutes before Iftar, or midnight at 10 or 11 PM.
3 - Do not exercise immediately after Iftar, because this leads to headache and nausea as a result of indigestion of food.
4- When exercising during the month of Ramadan, you must drink plenty of water to replace the water lost in the cells as a result of fasting.
5- Not exhausting the body with weights and strenuous exercises during the month of Ramadan and replacing them with exercises and light weights.
6 - Eat meals that contain proteins in abundance, in order to compensate the body with protein deficiency as a result of fasting.
7 - Exercising with friends to encourage you to exercise.
May God accept your fasting and obedience and grant you health and wellness.
Blessed is the blessed month.
Consumer Awareness Department