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Unesa.ac.id, SURABAYA-Exercising while fasting cannot be arbitrary. The intention is to be fit, in fact later it can be fatal, both for the body and fasting itself. Therefore, it is better to consider some recommendations for the time and type of exercise that is suitable for fasting.
1. Sports Time
Lecturer of the Faculty of Sports Science (FIO) of the State University of Surabaya (UNESA) Kunjung Ashadi stated, regarding exercise time during fasting, there are several recommendations that can be chosen.
First, before breaking the fast or about an hour before breaking the fast. The estimate is that when the sport ends it coincides with the time of breaking the fast. So that the reduced body fluids and energy can be replaced immediately.
Second, after iftar or after tarawih. This time can be an option because the body's condition returns to its original performance. So you don't have to worry about feeling weak or tired. Because the body fluids that come out can be replaced immediately during or after exercise. “Try to avoid exercise one hour before bedtime. Because the body is tired, I'm afraid that I won't be able to sleep later," he said.
Third, before dawn. For those who can wake up early, they can do sports at this time while waiting for their meal to be served. Exercise at this time can make you fresh when you pray at dawn and do activities in the morning and even into the afternoon.
"Everything goes back to each individual. Whenever you have time, it is important to exercise, it can be in the afternoon, it can be after tarawih, it can be before sahur," he said.
2. Sport Type
What sports can be done while fasting? Of course, not all sports can be done, said the man who is an East Java swimming coach. There are several types of exercise that are recommended while fasting.
First, exercise to train the heart or cardio. Well, this can be with jogging, brisk walking to cycling. Swimming is certainly not recommended while fasting, because of the risk of breaking the fast. "After breaking the fast or before dawn, it's okay if you want to swim, as long as it's not while fasting, because it has the potential to enter the body and can invalidate the fast," he said.
Second, strength training. Sports that fall into this category can be push ups, sit ups, back ups, planks, squats and so on. Why is this done? to stay fit and healthy during fasting. The body is good too. "So that you don't feel inferior later if you meet family or many people during Hari Raya or Lebaran," he said.
Third, flexibility exercises. This can be done with yoga, pilates or simple flexibility exercises such as kissing your knees or moving your limbs according to the joint space to make your body more flexible and less prone to injury.
According to him, the older a person gets, the level of muscle flexibility decreases, making them prone to injury or pain in certain muscle parts. To anticipate it can be with exercise or muscle flexibility exercises. In addition, for the elderly,
It is also recommended to do balance exercises, such as standing on one leg, walking in a straight line or it could be gym ball exercises.
3. Exercise Duration
Exercise while fasting is very dependent on the condition of each person. However, it is recommended to do 3-5 times a week with the duration of each exercise between 30-50 minutes. According to WHO recommendations, the total time of exercise in a week is about 150 minutes.
Exercise for health is not recommended to be done every day. When exercising the body experiences strenuous activity. If there are no rest days, muscle cells can be damaged. In order for cell regeneration or muscle repair to run well, the body needs to rest or recover so that it recovers and is ready to take part in the next training session.
“Exercise or excessive exercise risks increasing overtraining. If this happens in the long term, it can increase the risk of death," he said.
4. Dietary habit
In addition, Lutfhi Abdil Khuddus, lecturer at the Faculty of Sports Science (FIO) at the State University of Surabaya, mentioned several other tips for maintaining fitness, namely preparing food with balanced nutrition, getting enough rest, not smoking, and drinking alcohol.
It is advisable to drink a warm drink first. Because warm water can restore body temperature more quickly, so the organs in the stomach can adapt well after a long period of not eating and drinking. In addition, it is also recommended to eat and drink sweet, because it can restore energy that has been wasted during a day of fasting.
"In addition to the teachings of Islam, the Prophet SAW. recommend breaking your fast with something sweet, such as dates," said the man who is a member of the Association of Indonesian Fitness Trainers (APKI). [UNESA PR]
Author: Public Relations Team
Editor: @zam*
Photo source: *Karolina Grabowska/https://www.pexels.com/photo/purple-dumbbells-in-hands-of-positive-sportswoman-4498294/
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