Working-Out While Fasting? Is it Going to Work Out

Many of our members are confused whether it is okay to workout during this holy Ramadhan month. Retreating from food and water might be a serious threat for those who are used to exercising regularly, and choosing the right time to exercise could be another problem too. So what to do?

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Working-out while fasting means we exercise when our body is calorie and energy deficient, or known as hypocaloric condition. Since our body also tends to experience dehydration. However, it still does not mean we should skip hitting the gym. 

Working-out during the fasting month is advised to keep your physique feeling fresh and energized, with a few adjustments that is.

Why Oh Why…Should We Keep Exercising?

People who exercise are proven to have a better stamina than those who don’t. The same principal applies when you are fasting. By hitting the treadmill regularly during the fasting month, you can ensure your body will stay on its tip top shape and ability, and its performance will not drop as much when you are back to your normal no-fasting days and exercise programs. Tommy Gultom, a Personal Trainer at Gold’s Gym Indonesia advised, “Make sure you get a proportional amount of nutrition during the fasting month, and sufficient amount of sleep to support the effectiveness of your training result.”

Everybody can achieve their fitness target during the fasting month, “But, please keep in mind that if you intend to bulk up, it is indeed a difficult thing to do as our body is in hypocaloric and dehydrated conditions for a month, which will force the body to break the muscle into energy,” Tommy explained. 

Warm Up, Cool Down!

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Always remember that warming up session is necessary to increase your body temperature and metabolism gradually, to prepare your body for the workout. While cooling down session is as important as warming up as it is good to lower your intensity gradually and stretch your muscle, which is very essential to help your muscle and joint regain their normal functions. Cooling down sets you free from soreness or stiffness after training and it is also important to help redistribute the blood back to your heart.

Fasting or not, warming up and cooling down are as important as any exercise. There are no specific moves that you should do or avoid when you are fasting. Just keep in mind that warming up should not make you tired, so do about 10-15 minutes of warming up. If you have problems with your joints, it is advised to consult to your doctor or Gold’s Gym Personal Trainer for a safe and proper warm up and cool down sessions.

Perfect Timing!

Hypocaloric condition + dehydration = tired and exhausted physique. This recipe for disaster can be countered by choosing the right timing to ‘cheat’ the weak stamina and obtain the benefits of an effective workout. So, if you want to exercise, the magic hours for you are 1-2 hours after break-fasting time.

What to eat? Opt for simple carbohydrate such as fruits, honey, sugar, or milk, which can be turned quickly into energy to fuel your workout. Continue with your main meal post-workout. The formula is:

Break-fast -> workout -> main meal.

If you prefer to burn off some calories during fasting hours, you can still do it as long as you can bear the thirst and hunger. If you have a certain medical condition like diabetes, however, always consult to your doctor or nutritionist for eating habit and exercise program that fits your condition.

It’s All about the Frequency

One of the most common questions about working-out while fasting is the frequency. Is it okay to exercise everyday? Tommy suggested us to exercise 3-5 times a week, with some adjustments on the intensity. “If you train 3 times a week, you can try medium-high intensity training. But if you train 5 times a week, then doing light-medium intensity training is enough. For weight training, if you do it more than 3 times a week, do different training for different muscle each session,” Tommy added. Remember to always adjust your capability and the intensity of your training.

For the type of training you can do during the fasting month, all comes back to your initial fitness goals. Any types of training are allowed, what you should avoid is those that contradict your health condition. Before doing any exercise, do a health screening with Gold’s Gym Personal Trainer to find out your health condition.