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Written By: IANS | Updated : February 4, 2015 10:59 PM IST
Those who fast during Ramadan often end up overeating leading to weight gain, acidity and digestion problems. Experts say one must follow a proper diet plan, avoid fried food and red meat and exercise regularly.
A Arun Kumar, fitness head at Snap Fitness India, shares a few workout and nutrition tips for happy and healthy fasting and feasting during the holy month.
Workout recommendations:
- Do cardio exercises like walking or cycling. It helps burn calories and improves stamina.
- One can go for low intensity resistance training before Ramadan. It helps maintain muscle strength.
- Do warm-up and stretching exercises. Full body stretching helps improve flexibility and also in detoxification.
- You can do mat exercises also like free squats, abs and push-ups.
- Yoga and meditation helps in detoxification. (Also read: Top 5 yoga poses for women)
- Opt for group exercises it burns calories and it's also fun as you exercise with others.
- Workout for at least 20 to 40 minutes.
- Don't exercise when you are fasting. One should exercise either before Sehri (meal before dawn) or after Iftaar (meal after sunset).
- Don't do high intensity exercises like high speed running, stepper and heavy weight lifting as it can lead to joint or muscle injuries and complications like low blood pressure, hypoglycemia and dizziness.
Diet recommendations:
- Eat food items like grains, barley, wheat, oats, millet, semolina, beans, lentils, bran, green peas, apricots, prunes and almonds.
- Avoid big meals and eat slowly. (Also read: How to eat healthy during Ramadan - diet plan by nutritionists)
- Drink prunes juice to avoid digestive problems.
- Avoid deep fried food and red meat as it causes acidity and digestion problems.
- Have proper protein intake after exercise.
- Diabetic patients should be more careful and avoid hypoglycemia (low sugar level in blood).
Since Ramadan involves a month-long fasting, go easy on yourself and make changes in your daily exercise routine by cutting down on too intense workouts.
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