Do not have to leave exercise in Ramadan, follow these easy tips

The Pak month of Ramadan has started and in such a situation, there is confusion in the minds of people that it is impossible to exercise in Ramadan while keeping the fast. It is wrong to think like this, you should not leave exercise, an important part of the routine. To exercise in Ramadan, doctors also recommend that doing exercise with Roja increases immunity and keeps you healthy. In this article we will tell you how to exercise in Ramadan? Also, how to take care of your nutrition during exercise in Ramadan.

Expert opinion on exercise in Ramadan

Hello Health spoke to Dr. Shruti Sridhar, Consulting Homeopath and Clinical Nutritionist from Mumbai . Dr. Shruti Sridhar states that, "Ramadan is a culinary month for Muslims to fast, but if a woman is pregnant or breastfeeding a child , they should not fast . Apart from this, if there is an elderly person and he is running ill, then he should not fast. If someone has fever , diarrhea , dehydration , diabetes , hypertension etc. they should not fast in Ramadan. ”

Dr. says that when you keep the fast, you need to maintain your routine. It is very important to have a balanced diet and exercise. Along with this, consume maximum fluids while opening Roja. Your exercise time should be the same every day. Low intensity workouts should be done while exercising in Ramadan. Core strength and functional training is a better option. Most people like to eat oily things while opening Roja , but these are high calorie foods. Which we should ignore and eat dates. Also , eating water-bearing fruits like watermelon , melon, orange, etc., provides relief during the fasting period in summer.

What is the right time to exercise in Ramadan?

You have to change a little bit when you exercise in Ramadan . Along with this, you have to follow the changed time till the month of Ramadan. For exercise in Ramadan, you need to choose a time before which your body is hydrated and after that you can take post workout miles . In Ramadan, the time of Iftar (time to open Rosa in the evening) is right for exercise. Because during this time you drink water after eating dates, so that your body becomes hydrated. Start the workout after 15-20 minutes. Eat post workout miles after the workout is over.

Apart from Iftar, you can also do workouts before Sahari time (meal before starting the morning fast), but this is possible only when you get up till three in the morning. At the same time, if you believe in exercising on an empty stomach, then if you want, you can exercise in Ramadan before opening Rosa, but you may also have problems of dehydration.

How to exercise in Ramadan?

In Ramadan, you should do low intensity exercise. In Ramadan exercise, you can do light exercises like resistance workouts, cardio workouts, pushups, pilates and stretching.

Exercise in Ramadan: How to Resist Workout?

Resistance workouts can be done well with your resistance band. For this exercise, first of all push-up position keep both the ends of the resistance band under the palms of both hands from behind your waist . Now do push-ups in this situation. This exercise helps in strengthening your chest, arms, abs and waist .

Seated Concentration Curl

To do this, sit back on the stool with your back straight . Now press the resistance band one end to the left foot under one foot shoe and hold the other end with the right hand. Now do the same thing as exercising from dumbbell for biceps . After the left leg and right hand, do the same procedure with right foot and left hand. This can make the hands stronger.

Exercise in Ramadan: How to do cardio workouts?

Cardio workout helps in keeping the heart and lungs healthy as well as in maintaining the body's ideal weight.

Cross jack

By performing this cross-jack exercise, the excess fat stored on the thighs, biceps, triceps and calves can be reduced. Abs can also be toned with the help of this exercise. Cross jack exercises can help protect against heart diseases. To do this, standing straight and jumping cross both legs and hands.

Skipping rope

Skipping also known as jumping rope . Although everyone knows about this exercise, but next time skipping, keep in mind that it can be helpful in keeping your heart as well as other parts of the body healthy.

Spot jogs

This exercise can be done easily at home. It does not take much time to do this. In this, standing at only one place, bending both the legs from the knee and bringing them up one by one. Also, it is important to keep the hands moving fast, so that the heart rate can increase and the full benefit of this exercise can be given. It can also be done slowly by standing in a place like jogging . This cardio exercise can be done at home.

Exercise in Ramadan: How to Pilate Exercise?

Muscle strengthening to the heart of Pilate exercises . Pilate exercise is an exercise that strengthens the muscles of the abdomen , lower back and hips, and the process of breathing .

To exercise in Ramadan, first sit comfortably on the mat. Now sit with your left side ball and bend your left foot towards you. Your right leg will be in the direction behind you. Place your left hand on the ball, bend the elbows slightly. Stretch your right arm up to your shoulder height. Move the ball to the right while banding the left hand. Stop for four to five seconds and then repeat the same process on the other side.

Eat nutritious food with exercise in Ramadan

• As you know how important protein is for health. So with exercise in Ramadan, you must include at least 30 percent protein in your diet. Protein helps your muscles to recover after exercising during Ramadan and also gives energy.

• Reduce the amount of fat during exercise in Ramadan. If you exercise during Ramadan and then take more amount of fat then your workouts do not make any sense. In such a situation, even 30 minutes of hard work becomes useless. Therefore, to keep your digestive system healthy, consume less fat.

• If you exercise during Ramadan, then try to get plenty of nutritious food in your plate. You can consume fewer calories if you want , but you must take all the necessary nutrients.

• Drink plenty of water to stay hydrated during exercise in Ramadan . Water helps to complete your exercise goal. So after opening Rosa, drink plenty of water and fluids.

In this way you know that it is necessary to exercise in Ramadan and what is the right time to do it. We hope you like our article. Contact your fitness trainer and doctor for more information.