Fasting doesn’t have to sideline your fitness routine. Staying active and hitting the gym are still great ways to maintain your physical health during Ramadan. In fact, it might even offer unique benefits.
Verawaty Budiman, Founder of Fitnessworks, emphasizes that Ramadan can be an ideal time to exercise. Normally, our bodies rely on carbohydrates for energy. However, during fasting, carbohydrate intake decreases, giving our digestive organs – like the stomach, intestines, pancreas, gallbladder, and liver – a break.
“When we’re not fasting, blood sugar or glucose is the primary energy source. But during fasting, once glucose stores are depleted, the body shifts to burning fat for fuel. So, exercising while fasting can actually target fat reserves,” Vera explained on Wednesday, March 12th.
Vera, as she’s commonly known, further explains that exercising during Ramadan is particularly beneficial for those aiming to shed excess fat. The fasting period creates an opportune moment for physical activity to maximize fat loss.
“Regular gym workouts during Ramadan can significantly boost the body’s fat-burning process. Because there’s no incoming food, the body taps into stored fat reserves for energy, which aids in weight loss,” she clarified.
To combat fatigue during workouts while fasting, Vera suggests focusing on weight training exercises instead of extensive cardio. Weight lifting helps repair damaged cells.
“That’s why we offer specialized workout programs tailored for Ramadan, conducted with a personal trainer,” she added. These guided sessions can lead to significant reductions in body fat, visceral fat, cholesterol levels, and blood sugar.
However, timing is key. Vera recommends exercising right before breaking the fast (iftar). This timing allows you to replenish fluids and energy immediately after your workout.
“Ideally, you should finish your workout just as it’s time to break your fast. This way, you can quickly replace lost fluids and energy,” she concluded.
Ringkasan
Exercising during Ramadan can be beneficial, potentially targeting fat reserves as the body shifts to burning fat for fuel due to decreased carbohydrate intake. Weight training is recommended over extensive cardio to combat fatigue and repair damaged cells while fasting. Specialized workout programs tailored for Ramadan, conducted with a personal trainer, can lead to reductions in body fat, visceral fat, cholesterol levels, and blood sugar.
Timing is crucial; exercising right before breaking the fast (iftar) allows for immediate replenishment of fluids and energy after the workout. This strategy maximizes fat loss and minimizes fatigue. Fitness experts recommend consulting with a personal trainer to create a safe and effective workout plan for Ramadan.