Can-I-Exercise-while-Fasting?
India is a country of diverse traditions and customs. Inbuilt in our traditions and beliefs in the concept of fasting. This fasting can be equally diverse with respect to the duration, the type of food permitted during this period and so on. Being a part of our tradition, fasting is considered holy and therefore inevitable (unless there are unavoidable health concerns). It is needless to say that our daily routine gets altered slightly, if not more during fasting. So, what happens to your exercise routine during this period?
This question has occurred to many researchers. Although there isn't a particular answer to this query, but researchers have stumbled upon various theories and observations in the process of finding one. It was observed that fasting (during the holy month of Ramadan) did not produce any detrimental effect on exercise performance and energy balance. There was no significant change in the maximal exercise capacity, maximal oxygen uptake. It has been observed that well trained athletes reported decrease in body mass associated with reduced body fat and changes in lipid profile during fasting period.
The other changes observed were slight reductions in heart rate, ventilation and increase in systolic blood pressure. These alterations may be attributed to hormonal changes associated with dehydration or fasting, abstention from consumption of substances with negative inotropy and changes in circadian rhythms during Ramadan. Such changes had no negative effect on the physical aerobic performance of these subjects while exercising at moderately heavy intensity under thermally neutral conditions. Besides, the lower resting afternoon VO2 suggests that during Ramadan the body's metabolism slows down during the day in order to conserve its energy stores, however, exercise economy as measured by submaximal VO2 in mL/kg/min is not affected.
Also, if you are involved in regular exercise, you are able to maintain your blood glucose levels better than a comparatively less active or inactive individual. Thus, regular exercise helps you during fasting. Human blood glucose concentration is maintained at normal levels during exercise after fasting despite the depletion of liver glycogen. Homeostasis is probably maintained as a result of increased gluconeogenesis (dependence on non glucose sources such as fat for energy purposes) and decreased utilization of glucose in the muscle.
Essentially speaking, there appears to be no harm in exercising during fasting. But, this is rather generalized statement. It is advisable to take this decision on individual basis to avoid complications.
Tips for exercisers:
- Avoid strenuous workouts or heavy labor during your fast. If you have a normal regimen you can't stand to quit for a few days, cut it down by more than half.
- Do light, low-impact exercise: walking, gardening, or light work
- Do simple yoga exercises to help balance and stimulate your inner organs.
- Stretch and breathe. Do not underestimate the healing power of deep, conscious breathing.
- Realize also that during a fast your body lacks many of the nutrients and calories necessary for a workout to be beneficial to your body, and therefore exercise with caution.
- Develop and maintain a regular exercise schedule after completing your fast. Exercise is essential to proper nutrient absorption and triggers endorphins that help you feel good.
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