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In a world full of unhealthy habits and temptations that destroy the body and soul, fasting and exercise intersect as two essential pillars of a balanced human life. Fasting is associated with spiritual purification and self-discipline while exercising strengthens the body and stimulates the mind. If fasting and working out are combined, it will be a great opportunity to enhance the overall well-being of a person. Some people may think that working out while fasting can pose a health risk, but this is not true and is actually the opposite. One of the best times in which the body can work out moderately is while fasting.
You may have a question in mind now: How can I perform physical activity without food or water? The answer is that it is not necessary for the body to consume food to produce energy. Although food, especially glucose, is the primary source of energy, exercising on an empty stomach prompts the body to carry out a process called metabolic switch, where the body starts to search for another source of energy, which will be fats.
So fasting is not an obstacle to working out or performing any physical activity, but our bodies' response to exercise during fasting varies. Studies have shown that our bodies are divided into two types:
- The first type is the fat-adapted body, which is the body that can use fat to produce energy during exercise without side effects.
- The second type is the glucose-adapted body, which is the body that cannot perform any physical activity without consuming glucose or carbohydrates before exercising.
You can test yourself to determine which type is your body by trying to work out while fasting. If you can complete the workout without feeling exhausted or dizzy, your body is of the first type; that is, fat-adapted. However, if you feel dizzy or if you have rapid heartbeat or if you faint, then your body is of the second type; in this case, you must consume glucose from food to obtain the energy you need to work out.
Does the timing of exercise differ depending on the nature of our bodies?
The answer is definitely yes; the best time to exercise while fasting is not absolute, but it depends on your body type, energy, and fitness. If you are of the first type, the fat-adapted body, the best time to exercise is one hour before breakfast (iftar) or one hour before suhoor. This timing has several benefits:
- It helps in losing weight mainly and to a large extent from the stored fat; the fat-burning process continues
for about 9 to 24 hours after finishing the exercise, especially resistance exercises.
- After having breakfast (iftar), you compensate your body with the water, minerals, and nutrients you lost during exercise.
- It eliminates aging because fasting reduces the secretion of the insulin hormone, which is responsible for storing fat, and increases the secretion of the growth hormone, which increases the muscle mass in the body. The increase in the growth hormone also supports the health of the elderly and reduces the effects of aging.
If your body is of the second type, the best time to exercise is 2 or 3 hours after breakfast (iftar). Among the most important benefits of exercising at this time are:
- It gives the body enough time to digest food and absorb the necessary nutrients the body needs before exercise.
- It helps avoid dehydration, as you can drink water before, during, and after exercise to replace the fluids lost.
- Your performance in the workout will be better.
However, not all the exercises are possible while fasting. What are the best exercises allowed? Aerobic exercises (cardio) and resistance exercises are the basis of exercising. In general, cardio is preferred while fasting to burn more fat in order to lose weight. However, the best time for resistance exercises, the goal of which is to build muscles, is after breakfast to ensure that the necessary nutrients reach the muscles.
Finally, you must listen to your body; if you feel tired, stop exercising. The goal of exercising is to improve and maintain your health and psychological state. You must consult a specialist before performing any exercise.
References
cambridge.org
healthline.com
healthxchange.sg
bda.uk.com
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