To be sure, the purpose of exercising during fasting ain't to improve the performance but:
- To maintain fitness, so that your body ain't limp, lazy and sleepy because it's already accustomed to regular exercise;
- To stabilize blood glucose, as your doctor recommends if you're with diabetes mellitus;
- To maintain weight and muscle mass. By fasting, what reduced ain't fat but muscle strength.
It ain't recommended in the morning because you couldn't get a drink afterwards. If you're forced to do in the morning, it's preferably in an air-conditioned room to prevent draining sweat.
Aerobic exercises are preferred to move large muscle groups continuously, such as legs, so that the stability increases. Examples of aerobic exercises are walking, brisk walking, cycling and swimming.
If the purpose of exercise is to maintain your weight, aerobic exercise with the light intensity is very suitable for burning excess calories and blood sugar. Meanwhile, strength training, such as lifting a load of iron or barbell, ain't recommended.
When you're fasting, your body fluids are reduced and leading to faster heart rate. Therefore, exercise intensity shouldn't exceed the maximum heart rate. The formula is: 220 - age in years.
You also have to reduce the duration. If you usually walk at a speed of 10 minutes per mile, reduce to 20 minutes per mile. If you usually run for one hour, reduce to 30 minutes. Frequency may be retained, as long as it ain't imposed.
After exercising, your body temperature will surely rise. To return to the original state, you need to drink plenty to avoid dehydration that could endanger your life. Your organ function is feared to be interrupted.
To overcome this in fasting, start exercising one week after. If circumstances don't allow you to exercise, don't push yourself. Avoid outdoor exercise before dawn because the air is unhealthy, still filled with carbon dioxide.
After exercising, don't go straight to bed at night. Wait until your body temperature returns to normal, i.e., three hours afterwards. When you do more strenuous exercise like badminton or tennis, limit its intensity. If it's usually two to three sets, one set is enough during fasting.
If you're a sportsman who wanna remain abstinent, don't push yourself to improve achievement. If you're the elderly above 60 years who are still fasting, it's recommended to temporarily discontinue your sport activities.
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The Extreme Weight Loss Plan
The 5:2 Diet Cookbook
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