People ask me whether i exercise during ramadhan. Yes i do, ive been exercising during ramadhan for years. What i normally do is change the time of the workout and make sure i listen to my own body. Exercising during ramadhan can sometimes be very strenuous especially when you think you can do it but unfortunately your body can only take to a certain degree of intensity. Exercise should be kept to a minimum during fasting. However, you can still actively assist your metabolism
1) Understand that fasting is a time for the body to repair itself internally, and that exercise can distract your body's attention from the inside to the outside.
2) During fasting your body lacks many of the nutrients and calories necessary for a workout to be beneficial to your body, and therefore exercise can be detrimental during a fast.
3) Avoid strenuous workouts during fasting. If you have a normal routine you can't quit, cut it down by more than half.
4) Do light, low-impact exercise: walking, gardening, house chores or light work.
5) Do simple stretching exercises like pilates, yoga etc to help balance and stimulate your inner organs.
6) Stretch and breathe. Do not underestimate the healing power of deep conscious breathing.
7) Develop and maintain a regular exercise schedule after completing your fast. Exercise is essential for proper nutrient absorption and triggers endorphins that help you feel good.
Diet during Ramadhan
Our Prophet taught us to eat with complete intention to nourish our body enough to comfortably carry out our prayers and worship the Almighty. Eating is ibadah when you eat correctly. People engaging in physical activities during fasting month will obviously have much greater demands on their body than sedentary people.
Iftar
Two or three good quality juicy dates are recommended. After that 3 sips (as per the sunnah) of water/juices/milk. Well, if you want to follow the sunnah, pray magrib first before you indulge in your meal. A good combination of protein and carbohydrates will be excellent. According to sources, too much spicy food will upset your system during the long days of fasting. (ouchhh!! there goes my cili padi) When you are done with your meals (do not gorge your food), satiated, you can now go to the local surau/mosque for terawih. (note: terawih is also considered as an exercise)
After terawih, bite on a peice of fruit if you still feel hungry or if you are going to have sweets like kuih and penggat, REMEMBER you are going to sleep soon and those sweets wont have anywhere else to go except to your love handles. Eating sweets will also make you more thirsty. So please, indulge diligently.
Sahur
Freshly squeeze juices are recommended due to its hydration effect on the body.
A bowl of cereal/soup or a plate of rice with lauk (protein) and fresh juices is the best for sahur.Whether you are training or not, take good quality multivitamin at recommended doses at this time of the morning. Drink enough fluid.
Last but not least, get enough rest and enough sleep although some of us would wake up in the wee hours for special prayers.
Salam Ramadhan to all Muslims around the world
1) Understand that fasting is a time for the body to repair itself internally, and that exercise can distract your body's attention from the inside to the outside.
2) During fasting your body lacks many of the nutrients and calories necessary for a workout to be beneficial to your body, and therefore exercise can be detrimental during a fast.
3) Avoid strenuous workouts during fasting. If you have a normal routine you can't quit, cut it down by more than half.
4) Do light, low-impact exercise: walking, gardening, house chores or light work.
5) Do simple stretching exercises like pilates, yoga etc to help balance and stimulate your inner organs.
6) Stretch and breathe. Do not underestimate the healing power of deep conscious breathing.
7) Develop and maintain a regular exercise schedule after completing your fast. Exercise is essential for proper nutrient absorption and triggers endorphins that help you feel good.
Diet during Ramadhan
Our Prophet taught us to eat with complete intention to nourish our body enough to comfortably carry out our prayers and worship the Almighty. Eating is ibadah when you eat correctly. People engaging in physical activities during fasting month will obviously have much greater demands on their body than sedentary people.
Iftar
Two or three good quality juicy dates are recommended. After that 3 sips (as per the sunnah) of water/juices/milk. Well, if you want to follow the sunnah, pray magrib first before you indulge in your meal. A good combination of protein and carbohydrates will be excellent. According to sources, too much spicy food will upset your system during the long days of fasting. (ouchhh!! there goes my cili padi) When you are done with your meals (do not gorge your food), satiated, you can now go to the local surau/mosque for terawih. (note: terawih is also considered as an exercise)
After terawih, bite on a peice of fruit if you still feel hungry or if you are going to have sweets like kuih and penggat, REMEMBER you are going to sleep soon and those sweets wont have anywhere else to go except to your love handles. Eating sweets will also make you more thirsty. So please, indulge diligently.
Sahur
Freshly squeeze juices are recommended due to its hydration effect on the body.
A bowl of cereal/soup or a plate of rice with lauk (protein) and fresh juices is the best for sahur.Whether you are training or not, take good quality multivitamin at recommended doses at this time of the morning. Drink enough fluid.
Last but not least, get enough rest and enough sleep although some of us would wake up in the wee hours for special prayers.
Salam Ramadhan to all Muslims around the world
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