JAKARTA - Sports medicine specialist Risky Dwi Rahayu delivered several tips to maintain body fitness while fasting for people in their 30s.
In an online media meeting on Wednesday, Dr. Risky Dwi Rahayu, M.Gizi, Sp. K.O said that taking time for a short nap in between activities can help prevent the body from feeling tired.
The University of Indonesia graduate said that a short nap could fill the lack of sleep time because you have to wake up early for sahur and give your body the opportunity to rest for a while.
In addition to short naps, doctors who practice at the Pondok Indah-Bintaro Jaya Hospital said that exercise can also help maintain body fitness.
The choice of type of exercise during fasting, according to him, should be adjusted to the needs and physical condition of each individual.
Doctor Riskymencontohkan,latihan aerobik bisa dilakukan untuk menjaga dan memperbaiki fungsi jantung dan paru-paru.
"Aerobic exercise is good to do 150 minutes per week, provided that the intensity is moderate. It does not need to be done at one time, it can be divided into three to five times a week," he said as quoted by Antara.
Those who want to strengthen their muscles and bones, according to Dr. Risky, can do weight training two to three times a week.
"The minimum repetition is eight times, then for the set it is twice and can be increased according to ability," he said.
"If you use pakaicalisthenicataudumbbell or barbells, that's okay, or the machines in the gym," he added.
He reminded the importance of cooling down after exercising.
He recommends that those who want to exercise during fasting regulate carbohydrate and protein intake to meet energy needs and muscle mass formation.
Nutritional needs during fasting can be met by consuming balanced nutritious foods at sahur and iftar and enjoying snacks between iftar and sahur.
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