Status:Closed Asked:Jun 09, 2014 - 04:15 PM
As fasting month is approaching for our Muslim friends , how can they maintain their fitness during this period ?
Fasting month or Ramadhan is an annual occurence for our Muslim friends , I would like to seek for more understanding on how can we assist them to maintain healthy lifestyle throughout the fasting month . In my area the fasting period normally begins from 4.30am to 6.30pm on a daily basic.
Input in terms of nutrition side and work out choices is appreciated.
Due to the significant change in diet during this time for this population, it is very important to plan workouts and nutrition strategically when allowed by this observance. Depending on when the individual plans to wake and sleep, it may be beneficial to have a small snack at 6:30 (after the sun has set) and then do their planned physical activity. They would then be able to eat a regular dinner before they go to sleep for the night. If they choose to exercise in the morning, they would need to consume a small snack after waking then be sure to plan their workout to end before the sun rises, so they could consume a proper post-exercise meal. It will also be very beneficial for this group to keep their blood sugar as stable as possible during this time. Because of the long fast during the day, they may crave starchy carbohydrates and simple sugars which is caused from low blood sugar. However, loading up on these when allowed to eat after sundown, will cause there to be larger swings in their blood sugar levels. It would be beneficial for this population to stick to lower glycemic foods such as vegetables, lean proteins, whole grains and other fibrous foods. Also, the workouts planned during this time should not be progressive or highly intense. Because of the lower calorie intake, high intensity training will not be tolerated well. Although fitness may still be gained, lower more aerobic exercise would be more likely to be tolerated by the individual.
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