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What Exercises Can Be Done During Fasting Days?
Question: Hello,
Well, I'm recently fasting dou Ramadan (Arabic month that Muslims have to fast in),Anyway I want to exercise in this month.
our fast starts from the XXXXXXX till the sunset, during that time we don't eat or drink anything (even water). So what is the best workout time, (our XXXXXXX time is 3:04 AM, the sunset time is 6:56 PM).
and how many calories I should eat in the after sunset meal, and how many calories in the before-dawn meal(for losing weight).
thanks in advance.
Well, I'm recently fasting dou Ramadan (Arabic month that Muslims have to fast in),Anyway I want to exercise in this month.
our fast starts from the XXXXXXX till the sunset, during that time we don't eat or drink anything (even water). So what is the best workout time, (our XXXXXXX time is 3:04 AM, the sunset time is 6:56 PM).
and how many calories I should eat in the after sunset meal, and how many calories in the before-dawn meal(for losing weight).
thanks in advance.
Brief Answer:
Request For Details
Detailed Answer:
Hi,
Thank you for using HealthcareMagic.
Calorie intake and type of pre and post workout meals, depends upon the BMI and the kind of exercises that you follow.
Kindly provide me the following details to help you with a useful reply.
Height -
Weight -
Duration Of exercises -
Type of exercises - Aerobic, anaerobic( cardio or strength training).
Waiting for your reply.
Meenakshi
Request For Details
Detailed Answer:
Hi,
Thank you for using HealthcareMagic.
Calorie intake and type of pre and post workout meals, depends upon the BMI and the kind of exercises that you follow.
Kindly provide me the following details to help you with a useful reply.
Height -
Weight -
Duration Of exercises -
Type of exercises - Aerobic, anaerobic( cardio or strength training).
Waiting for your reply.
Meenakshi
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Hello,
Well I didn't do any workout long ago. If that what you ment by (Duration of exercises and exercises type), and I got really out of shape. Anyway my height is: 170 cm my weight is: 70.5 kg. But if you ment the duration and type of exercises I attend to do, So it would be more like jogging and body-weight exercises (pull-up,push-up,plank,abs exercises, etc..), and it would be for at least 45 min.
Regards
Well I didn't do any workout long ago. If that what you ment by (Duration of exercises and exercises type), and I got really out of shape. Anyway my height is: 170 cm my weight is: 70.5 kg. But if you ment the duration and type of exercises I attend to do, So it would be more like jogging and body-weight exercises (pull-up,push-up,plank,abs exercises, etc..), and it would be for at least 45 min.
Regards
Brief Answer:
Start exercises before Iftar
Detailed Answer:
Hi,
Thanks for the reply.
With the given height and weight your BMI ( 24.2 kg/m2) is within the normal range but towards the higher side. And it is therefore important that you choose just the rite kind of food for Iftar. Ideally a healthy blend of complex carbohydrates, good quality protein and healthy fat is recommended. In simple words, make sure that you include all three important components in your food while breaking the fast.
If you wish to continue the workouts during Ramadan, the best time to do so would be before Iftar. Time your routine in a way that your body cools down about 15 - 20 minutes before you begin eating. Muscles and other organs suffer tiredness and fatigue during the workout and the body loses water through sweating and perspiration causing dehydration. To correct these loses; make sure that you take sufficient water and other electrolyte rich drinks like tender coconut water and lemon juice immediately after the workout, followed by complex carbohydrates; ideally a boiled potato or a ripe banana is sufficient, but because of prolonged fasting hours, you will require more carbohydrates, dry fruits and simple starches are good options. The main meal should provide quality protein and to ensure quality protein and improved assimilation, take simple protein with minimum processing and treatment. Avoid fat, fried food and spices. Also, keep taking sips of water frequently through night and in morning before you resume fasting.
The key to a successful workout during Ramadan is to maintain the current set of workout. Refrain from modifying the time, duration, intensity or frequency of workout. If you have been inactive for some time then the best practice is to limit the activities to moderate walk, as change in activity index would cause the muscles to get tired faster. Additionally, maintain sleep timings and respect the limits of your body.
Hope I was able to satisfy your query. Please feel free to ask further questions.
Meenakshi
Start exercises before Iftar
Detailed Answer:
Hi,
Thanks for the reply.
With the given height and weight your BMI ( 24.2 kg/m2) is within the normal range but towards the higher side. And it is therefore important that you choose just the rite kind of food for Iftar. Ideally a healthy blend of complex carbohydrates, good quality protein and healthy fat is recommended. In simple words, make sure that you include all three important components in your food while breaking the fast.
If you wish to continue the workouts during Ramadan, the best time to do so would be before Iftar. Time your routine in a way that your body cools down about 15 - 20 minutes before you begin eating. Muscles and other organs suffer tiredness and fatigue during the workout and the body loses water through sweating and perspiration causing dehydration. To correct these loses; make sure that you take sufficient water and other electrolyte rich drinks like tender coconut water and lemon juice immediately after the workout, followed by complex carbohydrates; ideally a boiled potato or a ripe banana is sufficient, but because of prolonged fasting hours, you will require more carbohydrates, dry fruits and simple starches are good options. The main meal should provide quality protein and to ensure quality protein and improved assimilation, take simple protein with minimum processing and treatment. Avoid fat, fried food and spices. Also, keep taking sips of water frequently through night and in morning before you resume fasting.
The key to a successful workout during Ramadan is to maintain the current set of workout. Refrain from modifying the time, duration, intensity or frequency of workout. If you have been inactive for some time then the best practice is to limit the activities to moderate walk, as change in activity index would cause the muscles to get tired faster. Additionally, maintain sleep timings and respect the limits of your body.
Hope I was able to satisfy your query. Please feel free to ask further questions.
Meenakshi
Above answer was peer-reviewed by :
Dr. Vinay Bhardwaj
Answered by
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