Tips to Prevent Muscle Shrinkage During Fasting, Do These Things

Tips to prevent muscle loss during fasting. (Unsplash)

YOGYAKARTA - In order for the body to stay healthy and fit, some people decide to keep coming to the gym during fasting. Although it is hard to hold hunger and thirst for almost 12 hours, it is certainly not an obstacle for us to exercise. Exercising during fasting is certainly more difficult, but there are tips you can do to keep going to the gym even though you are fasting. The reason is that going to the gym, or doing other physical activities during fasting can actually maintain muscle mass and also facilitate blood flow. In addition, exercising during fasting will also make time feel faster because there is activity to do. So what are the tips for muscles not to shrink during fasting?

Tips to Prevent Muscle Shrinkage During Fasting Reduce Exercise Intensity

Basically, during the fasting month you just need to do light or moderate intensity exercise for 30 minutes at the gym. When fasting, the body feels more relaxed because the sugar level in the blood is at a low level. Make sure you reduce the speed and intensity of the exercise from usual. When fasting, you are advised to do 40% to 50% less physical activity than usual. In addition, you can also set the frequency of exercising two to three times a week.

Determine the Right Exercise Time

In addition to maintaining nutrient intake, determining the time of exercise when deciding to stay at the gym during fasting is also no less important. Some people choose to exercise or exercise shortly before breaking the fast, usually 1-2 hours before breaking the fast. Because, before breaking the fast, the body usually has spent most of the energy stored throughout the day. Some others choose to exercise after breaking the fast, because they feel stronger after breaking the fast with eating and drinking.

Maintain Nutritional Intake

Maintaining nutrient intake during fasting is an important point for those of you who want to stay at the gym during fasting. The reason is that physical exercise requires extra calories and more energy, therefore increase fiber, protein, and carbohydrates during sahur and breaking the fast. In addition, make sure you drink enough fluids so as not to be dehydrated.

Pay Attention to the Sports You Do

For those of you who want to stay at the gym during fasting, you must understand the type of exercise you do, for example weight training or cardio. Weight training can help build muscle, while cardio can burn excess calories you consume during sahur or breaking the fast.

You can choose sports such as walking, yoga, or weight lifting. During exercise during the fasting month, be sure to combine the type of exercise you do so that it is not monotonous. Don't forget to pay attention to your body's condition and ability. Don't force it if your body feels tired or unfit.

Consumption of Supplements

In order for the body's resistance to remain fit during fasting, it is advisable to take additional supplements such as vitamin C and vitamin D3. Make sure you consume it at the time of sahur so that your body is more fit when you are active all day.

Those are some things to consider if you want to stay at the gym during fasting. In addition to the 5 things above, make sure to still meet the fluid needs so as not to be dehydrated. The reason is that thirst will easily make you weak and fasting feels heavy. Don't forget to fill up on nutrients with healthy foods.

That's the review of tips to prevent muscle shrinkage during fasting. Hopefully useful. Visit VOI.id for other interesting information.