Disclaimer: Some of you may or may not agree to this post. This is based on a recent research article in 2013 by The Experiment: International Journal of Science and Technology. It differs to each individuals such as elite athletes, bodybuilders and people with other medical conditions.
The month of Ramadan integrates the fasting of Muslims for approximately 12-18 hours of the day. Because it is a month where food and drinks are not allowed to be consumed during daylight, there has been a lot of hypothesis regarding the abstinence and avoidance of physical activity during this period. There have been myths with regards to a blood levels decreasing and heart function, immunity system weakening and collapsing when exercising during Ramadan.[1]
The importance of exercise during Ramadan
Research has shown that fasting for 30 days straight without any form of exercise causes a declination of strength and fitness. Avoiding training during the month of Ramadan, who exercises a minimum of 3 days a week for 11 months, places them at a setback with regards to cardiovascular and resistance adaptations. Hence, it is necessary that Muslims follow their exercise routine during Ramadan, but do not to progress the routine.[2] If one has to forgo exercise for a month, it equates to failing 4 months of exercise. Many Muslims would find it tough and demanding to exercise during Ramadan but it’s important to note that this is also a month of patience and sacrifice.
People with medical conditions and injuries
Avoid exercising or doing any strenuous workloads during Ramadan. Notably for people with Type 1 Diabetes, avoid exercise at all cost as this can interrupt the glucose levels greatly. Hypoglycemia is the most common complications for Diabetics who exercise and is generally a worrying factor for Diabetics taking insulin or oral medication.[3] On the other hand, Type 2 Diabetes area allowed to exercise at a low-intensity, but for a maximum of 35 minutes focusing largely on aerobic and strength training. This does not lead to any adverse effects on the adequacy of diabetic control.[4]
High blood pressure or hypertensive individuals should exercise at a low-intensity with a 75% maximum heart rate.[4] Blood pressure increases during and after exercise for hypertensive individual. In comparison to healthy individuals, blood pressure takes time to decrease for hypertensive individuals. On the other hand, individuals who have well-controlled hypertension with diet and medication in the evenings can regulate their blood pressure more effectively during and after exercise.[5,6] The more distressing the hypertension is, the worse the blood pressure levels can fluctuate during exercise.[6]
Individuals with any chronic diseases, particularly for Diabetic and Hypertension patients, should seek advise firstly with their physician before putting in to effect an exercise routine during this period.[8]
When to exercise
You will not be sufficiently and completely replenish the glycogen stores that you loss during exercise after ending a moderate exercise regime, consequently resulting in weight loss and dizziness.[9] 90 minutes before sunset would be the ideal time to train because when breaking your fast, energy and glycogen stores lost when exercising will be supplemented.
Exercise Prescription during Ramadan for Healthy Individuals [4]
Exercise Prescription during Ramadan for Diabetics [4]
REFERENCES
1. Fallah, J. Ramadaan Fasting and Exercise Performance. Asian J of Sports Med: 2010; 1(3): 130
2. Maughan R. The effects of fasting on metabolism and performance. Br J of Sports Med: 2010; 44: 490
3. Azizi F, Siahkolah B. Ramadaan Fasting and Diabetes Mellitus. J Iranian Medicine 2003; 6(4): 237 – 242.
4. Thompson WR. (2009). ACSM’s Guidelines for Exercise Testing and Prescription. 8th Ed. Lippincott Williams & Wilkins: USA
6. Whelton SP. Effect of aerobic exercise on blood pressure: a meta-analysis of randomised, controlled trials. Annals of Int Medicine 2002; 136(7): 493 – 503.
7. Shephard RJ. Physical performance and training response during Ramadaan observance, with particular reference to protein metabolism. BJSM 2012; 46: 477 – 484.
8. Barac-Nieto M, Ramadaan J. Cardio-respiratory responses to moderately heavy aerobic exercise during the Ramadaan fasts. Saudi Med J: 2000; 21(3): 238-244