When your body is adequately fueled by food and water, it is optimal for you to exercise. However, if you are fasting, how can you accomplish this? If you're fasting for health or religious reasons, there are ways to exercise safely during the fast. However, a fast cannot be observed as fast as any other day, particularly when exercising.
You have a much higher risk of dehydration and heat illness when you're physically active while fasting. It's something to proceed with extreme caution.
Is It Safe To Exercise While Fasting?
Though it might be called a "fast," it's wise (and
healthy) to go slowly when you're not allowed to eat or drink anything.
According to science, when your body is most hydrated, working out is safest and most effective. Conserving your limited energy is advisable when you cannot refill water and nutrients. Therefore, planning your exercise before or after your fast is preferable. The specifics of your fast are crucial in determining whether or not you should exercise. Shall we dissect them together now?
Is it Permissible to Work Out When On A Fast?
There are previously established guidelines for religious
fasting; however, these guidelines differ between different faith traditions.
Once more, the specifics are crucial in determining the safest way to work out
while fasting.
A partial fast is cutting back on meals or forgoing some
nourishment. For instance, many Buddhists abstain from eating after lunch on
specific days corresponding to the lunar calendar.
Exercise should ideally be planned for when you're not fasting
since partial fasts are intermittent fasting. You can eat and drink this way
before and after physical exertion.
Complete fasts, on the other hand, are more challenging to adhere to. These involve going without food and liquids for a predetermined period. While some complete fasts permit water consumption, others do not. Here are a few instances of the various kinds of full-length religious fasts:
Fasting From Dawn To Sunset
For some religious festivals, such as the thirty days of Ramadan observed by Muslims, one must refrain from eating and drinking from sunrise to sunset. Fasters in these situations can rise before dawn or remain until dusk to eat during these periods.
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Tips For Working Out While You’re Fasting
Due to the lack of research on the subject, many of the
advice and recommendations on physical exercise during fasting, including her
own, are based primarily on anecdotal accounts from athletes, coaches,
nutritionists, and other experts.
It offers workout advice while you're fasting. But remember that these suggestions will differ according to the regulations and standards unique to the fast you're following.
Select The Ideal Time To Work Out
Avoid exercising in the middle of your fast day, if
feasible. Instead, schedule your exercise before your fast starts or wait until
after your fast is over. You can work out and recover at a time when you're
still allowed to hydrate before, during, and immediately afterward if you exercise
before your fast starts. Exercising after your fast is valid as long as you
properly break your fast and hydrate before heading to the gym. (More about
everything else in a sec!)
You probably have no control over your training schedule if you participate in team sports, such as high school or collegiate athletics, but you don't have to forgo your workouts during a fast. This brings us to our next point.
Before You Start Your Fast, Have A Nutritious Meal
It would help to eat breakfast on a sunrise-to-sunset fast,
like during Ramadan. Additionally, if your midday exercise regimen is
non-negotiable—such as football practice—make sure to consume additional
protein in the morning before breaking your fast.
Before starting your fast, I suggest having a protein shake
for breakfast. A shake can help supplement when you can't eat during the day,
as it can be challenging to get in all the protein your body needs, especially
for physical activity.
What would happen if you were taking part in a fast and could not have breakfast in the morning? It advises staying off the exercise until you can break your fast and adequately refuel in these situations.
Before And After, Stay Hydrated
When exercising, being hydrated affects both your performance and recovery time. A fast that prevents you from drinking water puts your health in danger. There are risks associated with exercising when dehydrated and without fuel in your system. You need to exercise caution and watch for signs of dehydration. Dehydration symptoms include:
- Feeling lightheaded or dizzy.
- Headaches.
- Need help to concentrate.
- Cramping in the muscles.
- Nausea
- Vomiting (in severe cases).
When you can eat and drink, focus on staying hydrated to avoid these issues. The recommended beverage is water. However, several fruits and vegetables can also aid in proper hydration. A cup of coffee before a fast is also wrong because caffeine can cause dehydration.
Reduce The Expectations You Have For Your Workout
Your objective should be to do a respectable workout during
a fast rather than smashing all of your records for weightlifting or running
distance. Pay attention to the caliber of your work rather than the quantity. Skip
the last mile if you're starting to stammer and it's not feeling right.
Additionally, allow your body some time to adjust to its new eating pattern if you're fasting for a more extended period, such as during Ramadan. It takes some time to adapt.
After Working Out, Relax
Your body needs sweat to regulate its temperature and somewhere
to go. Our bodies need sweat to dry off to cool us down. Here's how to rapidly
become chilled. Wear clothes that wick away sweat. You may avoid overheating
throughout your workouts by dressing appropriately.
As soon as possible, change your clothes. Although it may seem obvious, it's crucial to change out of your exercise attire after working out, mainly if you live in a humid climate or when you're fasting. Cleanse with cold water. After working out, some people prefer to chill out by taking a cold shower or sitting in an ice bath, while others prefer to swish some water in their mouths and then spit it out. She acknowledges, though, that only some find success with that approach.
Conclusion
It's always advisable to check in with a healthcare
physician to be sure a fast is proper for you before starting one. For those
already at high risk, exercising during a fast can hasten the onset of health
issues. Fasting is not healthy for those who have specific medical conditions.
If you're told not to fast, you may experience some regret or guilt for being unable to participate in this holy practice. Please seek advice from a trustworthy religious figure, such as a clergy member, on what to do in its place so that you can take part in the traditions of your community without endangering your health.
