Fast and fit Borneo Bulletin Online

Adjusting to the Fasting Schedule

During Ramadhan, the fasting schedule is typically from dawn to sunset, with a break for the pre-dawn meal, known as Suhoor, and the evening meal, known as Iftar. This schedule can be challenging for individuals who regularly engage in physical activity, as it may conflict with their exercise routine. • The key to adjusting to the fasting schedule is to plan ahead and prioritize self-care. • Individuals can start by assessing their current exercise routine and identifying areas where they can make adjustments. • They can also consider the following tips to help them stay on track:

Schedule exercise sessions during the pre-dawn or evening hours when it is less crowded and more comfortable.

Choose low-impact exercises that do not require intense physical exertion, such as yoga or stretching.

Stay hydrated by drinking plenty of water before, during, and after exercise.

Listen to your body and take regular breaks to rest and recover.Staying Hydrated

Staying hydrated is crucial during Ramadhan, especially when engaging in physical activity. Dehydration can lead to fatigue, dizziness, and other health complications. • Drinking plenty of water before, during, and after exercise can help prevent dehydration. • Individuals can also consume electrolyte-rich beverages, such as coconut water or sports drinks, to replenish lost salts and minerals.

Benefits of Fasting for Physical Health

Fasting has been shown to have numerous benefits for physical health, including:

Improved insulin sensitivity

Enhanced autophagy

Increased human growth hormone (HGH) production

Improved immune function

Reduced inflammation

How Fasting Affects the Body

When you fast, your body undergoes a series of physiological changes that can have a profound impact on your physical health.

The Benefits of Post-Terawih Workouts

Post-Terawih workouts have become increasingly popular among Muslims who attend the Taraweeh prayers. These workouts are designed to help individuals improve their physical and mental well-being, while also providing a sense of accomplishment and fulfillment. • Improved cardiovascular health*

Enhanced flexibility and mobility

Increased strength and endurance

Better stress management

Improved mental clarity and focus

The Science Behind Post-Terawih Workouts

Research has shown that exercise can have a positive impact on mental health, reducing symptoms of anxiety and depression. The physical activity can also stimulate the release of endorphins, which are natural mood-boosters. • Exercise can reduce symptoms of anxiety and depression*

Physical activity stimulates the release of endorphins

Exercise can improve sleep quality

The Benefits of Post-Terawih Workouts for Muslims

For Muslims, attending the Taraweeh prayers and engaging in post-Terawih workouts can have a profound impact on their spiritual and physical well-being.

Adapting Training Programs

To maintain stamina and energy reserves during Ramadhan, it is essential to adapt training programs to accommodate the fasting period. This can be achieved by:

Incorporating shorter, high-intensity workouts that can be completed within a shorter timeframe

Focusing on functional exercises that improve overall fitness and athleticism

Incorporating strength training to build muscle mass and boost metabolism

Using bodyweight exercises or resistance bands to reduce equipment requirements

Benefits of Adapted Training Programs

Adapting training programs during Ramadhan can have numerous benefits, including:

Improved cardiovascular fitness

Enhanced muscular endurance

Increased caloric burn

Better mental toughness and resilience

Strategies for Effective Adaptation

To effectively adapt training programs during Ramadhan, consider the following strategies:

Prioritize rest and recovery days to allow the body to replenish energy stores

Incorporate stretching and foam rolling to improve flexibility and reduce muscle soreness

Focus on progressive overload to continue challenging the body and promoting muscle growth

Monitor progress and adjust the training program as needed to avoid plateaus

Maintaining Energy Reserves

Maintaining energy reserves during Ramadhan is crucial to ensure that the body has sufficient energy to support daily activities and training programs.

Regular exercise can help alleviate symptoms of anxiety and depression, improve sleep quality, and increase productivity.

Improved cardiovascular health

Increased muscle strength and flexibility

Enhanced mental clarity and focus

Better sleep quality

Reduced stress and anxiety

Improved mood and overall well-being

The Importance of Hydration

Proper hydration is essential for maintaining physical performance and overall health. The human body is composed of approximately 60% water, and it plays a crucial role in various bodily functions, such as regulating body temperature, transporting nutrients and oxygen to cells, and removing waste products. • Dehydration can lead to fatigue, dizziness, and a decline in performance*

Inadequate hydration can also cause headaches, nausea, and decreased cognitive function

Drinking enough water can help maintain healthy skin, hair, and nails

Proper hydration is essential for athletes and individuals who engage in strenuous physical activity

The Connection Between Exercise and Hydration

Regular exercise and proper hydration are closely linked. Exercise can cause the body to lose fluids, leading to dehydration if not replenished.

Preparing for Ramadhan

Fasting and Physical Activity

Fasting during Ramadhan is a fundamental aspect of the Islamic faith. It involves abstaining from food and drink from dawn to sunset, which can be challenging, especially for those who are physically active. However, with the shorter working hours in the Sultanate, individuals can schedule their workouts around their fasting periods. • Fasting can be beneficial for physical health, as it can help reduce inflammation and improve insulin sensitivity. • However, it’s essential to consult with a healthcare professional before starting any new exercise routine, especially during fasting periods.