BACK

KNOWLEDGE
5 Tips To Exercise Safely and Comfortably While Fasting
July 9, 2015

Fasting doesn’t necessarily mean you have to stop exercising. Not only help you to burn the calories, exercise while fasting make you more fit than usual. Why? Because when you fast, detoxification process happens, and that’s the best way to flush toxin from your body.

Even so, there are some rules that you must learn before you hit the gym while fasting. Going without food and water for more than 12 hours and your body’s endurance ability is weakening. This means that you are not recommended to do certain kind of exercise.
 
For optimal result of exercising during fasting, we have some tips on safe exercise below! 

1. Adjust Your Workout Type / Weight Load

For better and optimal workout during Ramadan, change your workout regimen. If you normally train with heavy weight, try lower the load when you are fasting. Convert to low intensity training (such as moderate exercise, jogging, cycling) or moderate intensity training (such as aerobic exercise, brisk walking). Don’t push yourself; your body is too weak for going out of food and water for more than 12 hours. Extreme exercise will draw out a lot of energy and you more likely to become dehydrated. If this happens then you will get exhausted and cannot carry out everyday activities optimally. In fact, you might want to break your fast and this will significantly disrupt your fast. 

2. When to Consume Protein?

If you were accustomed to take protein several times in a day, this would be inapplicable during fasting. However, in order to meet your protein requirements and maintain muscle mass, make sure you have protein in your meals during suhoor and iftar. High protein foods are absorbed more slowly, lead to greater fullness and appetite control. 

3. Suhoor = Carbo-loading

For those who insisted to exercise while fasting, never ever skip suhoor, because it will give you energy to do your daily activities while fasting. Make sure carbohydrate should always be in your suhoor menu; it will provide energy.

4. Make Your Exercise Schedule

Not only paying more attention to the type of exercise that you will be doing, it’s also important to do it at the right time. The best time to exercise is 30 – 60 minutes before Iftar. Because it’s close to Iftar time, you can immediately restore the energy and body ion back as soon as Iftar is announced. This routine will help you avoid hypoglycemia (low blood sugar level).

5. Keep Your ION Intake = Successful Fasting

So you have carbohydrates and protein on your meal plan already, but there is one thing that should be on your list: balance of fluid and ion intakes. During fasting month, it’s difficult to stay hydrated. Therefore, fulfill your fluid and ion needs with refreshing drinks that replenish your body ion intake immediately. Note that you should avoid any drinks that contain diuretic substances because it makes your body to lose more fluids, mainly through urine. POCARI SWEAT makes a great choice because it has a very similar electrolyte balance to your body fluid, including its ion content. POCARI SWEAT also balances your body fluids and ion longer compared to other drinks, enabling you to carry out everyday activities, including exercise, without any hassle.