The fact that Ramadan falls upon summer coupled with longer fasting times and increased humidity and temperature impact on our bodies in various ways. When fasting, the circumstances should be taken into consideration to avoid damage to your health. Often, people who exercise regularly find themselves wondering whether they could continue their routine during Ramadan. In fact, continuing with your exercise routine during Ramadan poses no health risks. But, there are certain things that should be kept in mind. Our bodies lose water and precious minerals when we are fasting, in amounts almost similar to those days when we do not fast. However, what differs from normal days is the lack of our ability to find an immediate succor for such losses. On that basis, there are certain things to look out for when doing sports during Ramadan. Let’s have a look at the finer aspects of doing sports while fasting.
When to do sports during Ramadan
The health-conscious mostly wish to continue their sports routine during Ramadan but they find themselves wondering during what times of the day they should be doing sports in Ramadan. There are certain things to take into consideration in that regard. If you are looking for a convenient way of doing sports during the months of Ramadan, you could consider walking as a good alternative. The hours leading up to and in the aftermath of iftar are ideal for taking walks. When you fast, your body will not be able to compensate for burned calories from sports activities done during the day. But the hours we mentioned will definitely be suitable for doing sports. And such an exercise routine will not do harm to your body. Doing sports not long before iftar will support the restoration process of the body. And your iftar meal should contain ample amounts of carbohydrates and proteins (especially if you are lifting weight). Any fluid losses should also be compensated.
Dietary recommendations for those doing sports in Ramadan
If you intend to carry on with your exercise routine in Ramadan and are looking at exercising after your iftar meal, then you should stay away from fatty foods that are hard to digest. You should also wait for about 1 to 2 hours before doing sports to digest what you have eaten. You may choose to eat some light snacks after your exercise routine. Supplementing your iftar meal with snacks can help alleviate digestive problems and support the metabolism.
Taking a break from your sports routine in Ramadan
It may negatively impact your physical performance if you decide to discontinue your sports routine in Ramadan. And it may take 5 to 6 weeks to regain your lost performance after Ramadan. However, changing your dietary habits during Ramadan brings with it certain risks. You may therefore consider making some small tweaks to your exercise routine instead of quitting altogether. If you intend to start on a fitness program during Ramadan as an entry-level exerciser, you may opt for softer exercises such as walking, cycling etc.
Why do we feel enervated during Ramadan?
We feel both psychologically and physically depleted during Ramadan as the energy stored by our bodies does not last long enough to get us through the entire day without eating. This is further aggravated by sweating and increased fluid loss due to hot and humid weather. Among other factors can be cited shortened sleep times, changing of the biological rhythm, sleep interruption due to sahur meals and changes to dietary routines.
You can do sports in Ramadan but try to choose hours when you can replenish your body after a workout. This could either be right before iftar or the hours between iftar and the taraweeh prayer. It will also take 7 to 10 days before your body can adapt to your new exercise hours. What is important is to follow a lighter workout regime during the adaptation process.
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