Fasting has gained popularity in recent years for its potential health benefits, including weight loss, improved metabolism, and better insulin sensitivity. Many people also combine fasting with exercise to maximize these benefits. However, exercising while fasting can be challenging, as it requires careful attention to timing, hydration, and fueling. Here are 8 tips for people who exercise while fasting:
1. Choose the right type of exercise: When fasting, it’s important to choose exercises that are low to moderate intensity. High-intensity workouts can be difficult to sustain without fuel in your system, so opt for activities like walking, yoga, or gentle cycling.
2. Time your workouts carefully: If you’re fasting for an extended period, try to schedule your workouts towards the end of your fasting window. This way, you can refuel with a nutritious meal or snack shortly after exercising.
3. Stay hydrated: Dehydration can exacerbate the effects of fasting, so be sure to drink plenty of water before, during, and after your workout. Consider adding electrolytes to your water to replace any lost during exercise.
4. Listen to your body: Pay attention to how you feel during your workout. If you start to feel lightheaded, dizzy, or weak, it’s important to stop exercising and break your fast with a small meal or snack.
5. Fuel properly pre-workout: If you choose to exercise during a shorter fasting window, consider consuming a small snack or drink beforehand to provide your body with a quick source of energy. Opt for something light and easily digestible, like a piece of fruit or a small protein shake.
6. Refuel post-workout: After exercising while fasting, it’s crucial to refuel with a balanced meal or snack to help your body recover. Include protein, carbohydrates, and healthy fats to replenish your energy stores and support muscle repair.
7. Be mindful of your goals: If your primary goal is to improve performance or build muscle, exercising while fasting may not be the best approach. Consider adjusting your fasting schedule or incorporating more fueling options into your routine to support these goals.
8. Consult a healthcare professional: Before starting any new exercise or fasting regimen, it’s important to consult with a healthcare professional or nutritionist. They can provide personalized guidance and ensure that fasting and exercise are safe and effective for you.
In conclusion, exercising while fasting can be a beneficial practice for some individuals, but it requires careful planning and attention to detail. By following these tips and listening to your body, you can make the most of your workouts while fasting.
Want to stay in shape all the time?
Exercising and maintaining a healthy lifestyle during Ramadan can be difficult when you are unable to drink water or eat during the day. But fitness experts say there are a few ways to help, according to The Independent.
Hydrate in the morning
Drinking plenty of water between Iftar (your sunset meal) and Suhoor (pre-dawn meal) can help reduce the risk of dehydration during the day – especially if you plan to exercise at some point, says personal trainer Sunny Salique .
Find your golden hour
Fasting is different for everyone, so it’s all about finding a workout time that works best for you. The coach emphasizes: “I personally train in the evening, a few hours after I’ve broken my fast, as this means I can drink water during my sessions and not worry about dehydration”writes abcnews.al.
Go to a 24-hour gym
Most gyms close at 10pm, but if you join a local 24-hour gym for the month of Ramadan, “this gives you the flexibility to exercise after breaking your fast or in the middle of prayer” says Salique.
Try strength training
If you prefer to do HIIT training (high intensity interval training) it’s tempting to stick to your regular cardio schedule, but it’s advisable to switch to workouts that are less intense – with lower repetitions and more rest time.
Eat a full breakfast
“Eat a good breakfast (before sunrise) with complex carbohydrates,” advises Salique. “For me, that includes lots of oats and bananas, as this will give you slow-release energy throughout the day and keep you fuller for longer.”.
Take time for recovery
Any exercise regimen needs rest built in, but when you wake up early during Ramadan, it can be difficult to get the sleep you need. “Sleep is so important for recovery. I usually go back to sleep after the morning prayer and take a short nap, then exercise at 9am.”says Gharib.
While Salique says she sleeps from 5:00 p.m. until the time to break the fast, to regain energy. “It’s all about being strategic,” says Gharib. “You can feel really groggy in the first week, so take more frequent naps during the day if you can.”
Exercise, even just 10 minutes a day
If you don’t have the energy for a 45-minute workout, just consider whatever gentle activity you can. “Do yoga, go for a walk, whatever movement you feel like doing, just do it”– says body transformation coach Nazia Khatun. “It will help your mental well-being, as sitting all day, or sleeping can make you feel even more tired.”
Eat the foods you like without cutting out any food groups
“Ramadan is not the time for dieting. “If you eat in moderation and consider good portion sizes, you’ll feel better about each day of Ramadan – which will boost your energy levels throughout the fasting period.” Khatun points out.
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