href = "// UNESA.ac.id/">unesa.ac.id. Surabaya - fasting can be a momentum to form an ideal body or lose weight. For this reason, while Ramadan is still a dozen days, use it to improve lifestyle, exercise or physical activity, stop 'Mageran' or lazy.
There is no harm in building sports habits, precisely that is a long -term health investment. Now, when exercising, especially when fasting, you should pay attention to the appropriate type and duration of sports, so as not to potentially cancel fasting.
Kunjung Ashadi, Coordinator of the D-4 Sports Coaching Study Program (Study Program), Faculty of Vocational Faculty, SURABAYA STATE UNIVERSITY (UNESA) recommended several types of sports that are suitable for the fasting month.
First, the exercise of strength or load that can be done with mild to medium intensity with lower volume. Second, it can also be with light cardio exercises such as brisk walking, jogging, cycling, and gymnastics. Third, third, flexibility exercises are also recommended such as yoga, pilates, or independent stretches such as knee kiss, cobra pose, and plow attitudes. The exercise intensity can be maintained at level 5-17 from a scale of 1-10 (Borg scale or rate of perceived exertion ).
Ashadi visit does not recommend a high -intensity exercise or exercise, and too long duration in the month of Ramadan, because it requires great energy, draining, and potentially causing dehydration.
If you experience weakness or dizzy when exercising, some steps can be taken, such as lowering the intensity of training, stop exercise and resting, or continuing exercise with lower intensity.
When is the best time to exercise Ramadan? First, before breaking (30-60 minutes before sunset). Can be with mild to moderate exercise to avoid dehydration.
Second, after breaking (1-2 hours after light eating). This is the best time for weight training, because the body has received energy intake.
Third, after tarawih. This time is an alternative for those who don't have time to exercise before breaking the fast. "Avoid exercising during the afternoon or during hot weather, because it can be dehydrated. After the meal is also not recommended, "he explained.
Beyond that, said Kunjung Ashadi, the type and duration of sports can be adjusted to their respective abilities. He also reminded that in addition to exercise, eating patterns such as intake, rest patterns also need to be considered. []
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Reporter: Prismacintya (FBS)
Editor: @zam*
Photo: rawpixel.com / Freepik.com
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