Sports
There are a lot of people who have adopted a life-style technique because of their belief in their importance to their bodies, and why not? Exercise helps control body weight and reduces the risk of many chronic diseases, such as cardiovascular disease, type 2 diabetes, depression, some cancers and arthritis, and reduces the risk of falls. It improves mood, relieves tension, helps people to raise their self-confidence, and is happy. Sports also helps to raise the level of activity and ability to do day-to-day activities and activities. But what about exercise during the holy month of Ramadan? That’s what this article will talk about.
Sports in Ramadan
There is no doubt that the fasting person may feel tired and lethargic, which is normal due to not eating and drinking water for long hours during the day, but that does not mean that we can not exercise. On the contrary, with little regulation and some controls and precautions , It is possible to exercise during the month of Ramadan naturally.
Effect of fasting on metabolic processes
In order to determine the correct opinion about the exercise in Ramadan, it is necessary to know the effect of fasting on metabolic processes in the body. In fasting periods, glycogen breakdown in the liver is the main source of blood glucose, which increases the level of fat breakdown and breakdown of proteins in the body, On the development of glucose (Gluconeogenesis), by converting Glycerol (Glycerol) and amino acids in the blood to glucose to provide the needs of the central nervous system, and fatty acids go to the muscles to be used for energy, and found Dr The levels of free fatty acids, glycerol and ketones are higher for fasting than non-fasting patients, while blood glucose levels are lower.
Energy sources during exercise
The body’s source of energy depends on the strength and duration of the sport. In the exercise of moderate-intensity aerobic exercises, the body initially depends on the glycogen stock. After depletion, the body begins to rely on glucose in the blood, Fatty acids, and the liver begins to produce large amounts of glucose by analyzing glycogen, and then by the development of glucose, and in the long-duration aerobic exercises medium intensity, the release of fatty acids from the stock of fatty tissue in the body is the main source Energy, and although the fat tissue in the body’s existing stock is sufficient to Tmarenp for days, but the depletion of muscle glycogen stocks lead to fatigue after a short period of time, and therefore depend on the ability to exercise aerobic exercises on the stock of muscle glycogen.
Exercise during fasting
Some scientific research has examined the effect of combining fasting and aerobic exercise. Overall, this has resulted in a decrease in mechanical efficiency (energy conversion efficiency), low cardiovascular efficiency (Cardivascular efficiency), increased heart rate compared to exercise The combination of fasting and exercise causes the inability to remain upright (standing), fatigue, muscle pain, weakness and nausea, and after exercise is high Intensity, and However, muscle glycogen continues to decline even if exercise is low, and it is found that fasting slows the process of re-accumulation of glycogen in the muscles, but in contrast, some research found that the repetition of fasting causes the body’s ability to adapt, which found that this improves balance Blood glucose.
Best time for sports in Ramadan
From the above can be concluded that Exercise in Ramadan It is possible to conclude that after breakfast enough exercise may be better in terms of athletic performance and reduce the feeling of tiredness, exhaustion and drought, especially if the person does not have to exercise before him, but that does not mean the inability To exercise during fasting, as it varies from person to person depending on the temperature and the effort exerted during the day, as exposure to the sun and high temperatures may make exercise more difficult because of the body loses fluids and the resulting drought And exhaustion.
It is possible to practice sports during fasting periods unless the person makes great effort during the day, and should be avoided in the hot air, and should be only moderate exercises, and the human must assess the ability, and stop the exercise in case of dizziness, fatigue, or nausea , And if you exercise before breakfast directly, it allows the fasting person to compensate for body fluids and eat immediately after exercise, but in the case of exercise after breakfast should be left for a period of not less than 90 minutes between eating and exercise, and be careful to increase the amount of water Handled in the event of Sportswear.
The human ability to exercise during fasting after the first few days of Ramadan can improve, according to some scientific research.