Experiment with exercising when you can, just don't be afraid to try a slightly new routine. Now is not the time to be trying to hit personal bests or 1 rep maxes.
Instead, look to maintain what you've already achieved. Most importantly, remember to be sensible and listen to your body,' advises Dr Mawji.
This may mean you may have to adjust your usual regime to reduce the length and intensity of the exercise. Lack of water is something to be on the lookout for. It will make exercise feel more difficult and cause you to fatigue faster, as well. Fortunately, there are some tips to make the time you're not drinking water a little easier.
This will ensure you are well hydrated before the start of the next fast,' says Dr Mawji. Another good point to note is that hydration doesn't have to come only from the tap — eating fluid-rich fruits and vegetables when you break your fast will help to keep you replenished and hydrated, too.
If you're doing everything to stay hydrated between suhoor and iftar but still experiencing any of the following symptoms, pull back on exercise and try to bring your heart rate down advises Dr Mawji. Severe symptoms of dehydration also include confusion, weakness and loss of consciousness — if you experience any of these symptoms seek immediate medical attention.
It's difficult to switch gears, especially if you've been getting after your workouts with progress on the mind. However, taking a few steps back might be the key to keeping your exercise sustainable during Ramadan. You can continue to train but you may want to focus on low-moderate training intensities and try to simply maintain your fitness levels,' says Nike trainer Nesrine Nez Dally. But, don't worry you can still make progress — it might just be in the areas surrounding your fitness rather than the actual workouts themselves.
This could be skipping, core work, push-ups or mobility. According to Dally, Ramadan might be the time to prioritise strength training over cardio workouts as it'll help to slow down the process of muscle loss while fasting. Fruits can be used to substitute sweets. Intermittent fasting IF has become vogue in the West since the last few years.
But it has been part of our culture for a long time, whether be it during Navaratri or Ramadan. IF aids weight loss, increases metabolism and reduces insulin resistance. Research has established that fasting also helps control bad cholesterol and maintains healthy triglycerides levels. Many studies have also proven that fasting augments human growth hormones by manifold levels. This helps speed up the healing process after injury and helps repair muscle tissues after exercise. It also increases muscle mass and boosts metabolism and toxins from the body.
Avoid heavy meals, fried food, cream, refined flour, refined sugar and processed foods. Do not drink excessive coffee as it can have a "diuretic effect" and cause dehydration. Do not use high fat salad dressings like mayonnaise, cream, salad oils etc. Do not overeat as it might cause your blood sugar levels to spike.
Food that is high in water content is a practical way to consume more water, Allibhai says, giving the example of watermelon and salads. Those breaking their fasts tend to give into cravings and overeat, but Allidina suggests eating something clean and light. World Canada Local. Exercising during Ramadan: the healthy way to work out while fasting.
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