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Title: Exercising during fasting and Ramadan
Description: Guidelines for exercising during fasting and Ramadan
Description: Guidelines for exercising during fasting and Ramadan
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10
...
2016
by Annemette Jepsen, MCSP
Chartered Physiotherapist and Nutritionist
Exercise during Ramadan
Diabetes:
Type 1 diabetes should not exercise at all, as this can upset their glucose levels profoundly
...
High blood pressure:
High blood pressure or hypertension, you can continue to exercise, but at low-intensity, or
around 75% of your maximum heart rate
...
Injury:
Exercise at low-intensity for a maximum of 30 minutes, as your body will be using more energy
during the recovery phase of injury or pain
...
Medication:
Chronic diseases or complications needs to take their medication while fasting, or it makes it
difficult to manage sugar and cholesterol levels and blood pressure during Ramadan
...
After a moderate exercise session, you will not be able to adequately replenish the glycogen
stores you burnt during exercise, thus resulting in symptoms like dizziness and nausea
...
Form of exercises:
§
Cardio can be done after a light Iftaar or 1-2 hours after a heavier meal
...
Too much cardio will
increase the chances of muscle breakdown so reduce the intensity, frequency and duration of
the workout
...
§
Probably the best solution during Ramadan is a short bodyweight circuit (compound moves like
squats, lunges, press-ups, dips, plank etc) which works well to give maximum impact in minimum
time
...
§
Only low intensity physical activities like a gentle walk, gentle Yoga or stretching can be done 30
minutes before breaking the fast
...
10
...
2016
by Annemette Jepsen, MCSP
Chartered Physiotherapist and Nutritionist
Diet and hydration guidelines:
Guidelines with regard to your diet and hydration during Ramadan:
•
•
•
•
•
Try to consume 6 to 10 grams of carbohydrates per kg
Eat enough protein
You need to have a small fat intake
Be sure to drink sufficient fluids to prevent a water deficit
Hydrate often during the night, after sunset and evening prayers take along a bottle of water
Title: Exercising during fasting and Ramadan
Description: Guidelines for exercising during fasting and Ramadan
Description: Guidelines for exercising during fasting and Ramadan