Exercising while fasting: The good and bad

[LRE]

NOW that we are in the holy month of Ramadhan, one does not have to restrain from usual exercising activities.

Keep doing your usual daily routines but keep a limit on things that require extra physical energy.

Exercising is one of the activities that people cut down on during fasting.

In this article I will explain why exercise is good for you and what things you need to look out for to avoid overstressing your body while fasting.

Fasting is a test of willpower and patience. It takes effort and determination both physically and psychologically.

Yes, you can exercise while you are fasting but it is always good to keep your exercise regimen on a lower profile.

Exerting energy during fasting has always been a hot topic around the world. It is a test of your inner power and patience. The human immune system, anatomy and physiology differ from person to person. The strength or energy one possesses from individual to individual varies exponentially.

Plan your exercise regimen. Why plan? Because there are advantages and disadvantages one has to note. Hence planning helps track your own progress and monitor your performance. Now one might ask is it really safe to fast and exercise at the same time? Or the question can be rephrased: What are the benefits of exercising while fasting?

Now, those who want to engage in any kind of exercise during Ramadhan consider the information in this article before you start running at full steam, which may have a detrimental effect on your system.

Basically there are two circulatory systems in the human body: the cardiovascular system and the lymphatic circulatory system. According to research, fasting basically improves your lymphatic circulatory system.

The lymphatic system is a network of ducts and nodes distributed throughout your body. This system carries all the waste material to the center of the body from where it is eliminated. The lymphatic fluid is circulated with the help of muscular contraction. Hence moderate activity stimulates the muscular contraction. The powered muscular contraction and lymphatic circulation improves the process of detoxification.

To stimulate muscular contraction you don't need to exercise too long. This doesn't mean, "go and run a marathon or bench press 250kg" it means you should engage in moderate exercise listed above and many more this way you can replenish your energy levels when you're done training.

Do light to moderate training such as brisk walking and activities that require deep breathing exercises.

Everyone, including diabetics, can meet their daily physical activity requirements during Ramadhan, ie at least 30 minutes of moderate aerobic activity (for example, a good brisk walk) five times a week and light to moderate strength training one to three sets of eight to ten exercises, two to three times a week.

Exercising in Ramadhan is all about planning. It is important to choose the right time of exercise and the right workout for yourself. However, exercising while fasting is not recommended in this hot and humid weather because the fluid loss can't be refilled during fasting, which can result in dehydration.

Sometimes you read fitness books or magazines saying exercising after eating or drinking is not good. Hence in the case of exercising during fasting, it is better to exercise after you break your fast.

Indoor exercising is more preferable than outdoors to avoid dehydration, which increases the risk of heat exhaustion, heat stroke, muscle cramps and muscle fatigue.

Exercising after you break your fast helps your immune system to slow down the rate of muscle glycogen depletion and increase fat utilisation.

If you were to compare people who fast and exercise with those who fast without exercising, you will see that a higher weight loss percentile will apply to those who do both.

Research shows that there is a marginal difference between the two. If you exercise and experience problems like headaches, vomitting, or dizziness, please stop. You have to be careful, as not everyone has the strength to do such strenuous activities.

But it helps especially those who want to lose weight. You have to understand your body can only handle the pressure of detoxification to a certain limit.

Type 1 diabetics should not exercise if they are fasting. Patients attending diabetic clinics should seek advice before and during the month of Ramadhan.

If they are on insulin or oral medications that cause low blood sugar, they should speak to their health care team to adjust insulin or medications to prevent hypoglycemia (low blood sugar). Diabetic patients should always follow the safe guidelines of exercise.

However, one might wonder, or ask questions like, "will I gain all my weight back after the fast?"

Most people are delighted by the weight they lose during a fast, and would be quite happy never to see the lost pounds come home again.

The answer to this question is simple. It's up to you. If you reintroduce a clean, lean, youthful body back to the lazy, junk-food lifestyle you once lived, then yes, the weight will happily come home.

Good news is you have lost more than just inches of fat. Fasting changes things on the inside where real change must begin. You have exercised authority over food, regained self-confidence and accomplished something never thought possible before.

There you are, standing before the mirror feeling good about yourself for the first time in years.

It's potent stuff just the boost necessary to start afresh, energised with new determination.

Or the second question could be, "will my fasting slow down my metabolic rate?"

Initially, any calorie reduction will cause a lowering in the base metabolic rate.

The cleansing during a fast will bring health, increasing metabolic efficiency.

In other words, you will need less food to feel more energetic.

The author is a fitness consultant at Fitness Zone.

The Brunei Times