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Exercise in

Ramadan Fasting
Dante Saksono Harbuwono, MD, PhD
Head of Division of Metabolism and Endocrinology
Department of Internal Medicine
Faculty of Medicine
University of Indonesia
RAMADAN
PHYSIOLOGY

Changes in Sleeping

Changes in Hunger-Satiety

Changes in Cortisol Circadian

Diabetes and Ramadan : Practical Guidelines, International Diabetes Federation, in collaboration with the Diabetes and Ramadan (DAR) International Alliance, April 2016
CHANGES IN HUNGER
SATIETY DURING RAMADAN

Diabetes and Ramadan : Practical Guidelines, International Diabetes Federation, in collaboration with the Diabetes and Ramadan (DAR) International Alliance, April 2016
CHANGES IN
CORTISOL CIRCADIAN
RYTHM
Changes in cortisol rythm
found on day 7 of Ramadan ,
and this revert to near
baseline as in non-Ramadan
condition by day 21

Diabetes and Ramadan : Practical Guidelines, International Diabetes Federation, in collaboration with the Diabetes and Ramadan (DAR) International Alliance, April 2016
EFFECTS OF FASTING ON GLUCOSE
HOMEOSTASIS IN HEALTHY
INDIVIDUALS

Diabetes and Ramadan : Practical Guidelines, International Diabetes Federation, in collaboration with the Diabetes and Ramadan (DAR) International Alliance, April 2016
EXERCISE TIPS IN RAMADAN
TYPES OF EXERCISE
Exercise Goals :

Be realistic
NOT the time for focus the progress
NOT the time to be trying new things
Lower intensity, shorter duration

In order to prevent muscle lose and weight gain


TYPES OF EXERCISE
How many times per week should I workout?

2-3 times a weekly


the minimum to maintain lean muscle tissue
TIME
Time recommendation for
exercise is about 1-2 hours

before iftar or 2-3 hours after

iftar

In total 75 minutes is including

warming up and cooling down

12

Vivienna, Nurhayatul, Abdul, Recommendations for optimal competitive exercise performance and effective training induced adaptations when ramadan fasting, June 2015
INTENSIT
Y Start with low intensity exercise gradually

increased to vigorous

Don’t do high intensity exercise like

sprinting as it can cause joint or muscle


injuries and also lead to complication such

as hypoglycaemia and dizziness

Goals : 60-80% of your maximum heart

rate (MHR). MHR calculation is 220 - age


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HYDRATION
• Daily fluid intake up to 2.5 L

• Drink 200ml every 30 minutes of exercise after iftar


• Drink water as much as you can during Iftar and sahur

14

Vivienna, Nurhayatul, Abdul, Recommendations for optimal competitive exercise performance and effective training induced adaptations when ramadan fasting, June 2015
NUTRITION
Sahur : Do not overeat, Focus on taking in foods that are rich in complex
carbohydrates (slow digesting) and protein.
Iftar : High carbohydrates with low glycemic index to optimize muscle
glycogen storage (Water , Milk , Dates , Fruits)

Avoid salty foods as these will make you thirsty.

Avoid fried and spicy food as they may cause heartburn or indigestion

Vivienna, Nurhayatul, Abdul, Recommendations for optimal competitive exercise performance and effective training induced adaptations when ramadan fasting, June 2015
REST
Take a rest when possible to maintain body fitness
It is advised to take afternoon nap for 30 - 40 minutes

Sleep at least 4 hours at night before sahur

Vivienna, Nurhayatul, Abdul, Recommendations for optimal competitive exercise performance and effective training induced adaptations when ramadan fasting, June 2015
IDEAL TWICE-A-DAY TRAINING SESSIONS MODEL
FOR ATHLETES DURING RAMADAN

17
Fully packaged of Ramadan
Exercise
1. Understand your GOAL and be realistic
2. How many times per week should I workout?
3. Workout duration?
4. Workout intensity?
5. When is the best time to workout?
6. Type of workout (cardio or strength training)?
7. Calorie /food to eat
8. Water, Water, Water !
9. Be prepared
THANK YOU
Ramadan i s h e r e
How To Tr a i n E f f e c t i v e l y ?
Abdoullah Mitiche Road to UI Half Marathon Workshop
@doeljkt 12 May 2018
Age nda

I. 3 Keys to Fitness in Ramadan


II. Planning / Timing Workouts
III. Fueling your Training
IV. Case Study: Ramadan 2017
V. Spiritual Inspiration
VI. Q&A

#VO2Tri @Doeljkt
I . 3 keys t o F i t n e s s i n Ramadan
3 keys t o F i t n e s s i n Ramadan

1 . Q u a l i t y, n o t Q u a n t i t y

The key to high fitness and race success is appropriate intensity, not volume.

Unless you are in Off-season block, don't stop Quality sessions in Ramadan. Just time them properly Don’t compromise

quality sessions by running recovery runs too fast.

“It's not how many miles you do; it's what you do with the miles”
#VO2Tri @Doeljkt
3 keys t o F i t n e s s i n Ramadan

2 . Purpose

All your training sessions should have a purpose (even the easy ones) Don't run for

the sake of running

Execute your workout’s intensity and duration according to its purpose

#VO2Tri @Doeljkt
3 keys t o F i t n e s s i n Ramadan

3 . Recovery
Adequate
Sufficient Nutrition
▪ "The hard training days only create the Sleep
potential for fitness. They don’t result in
fitness improvements unless there is Active
rest" [Joe Friel] Recovery

Quality Rest Fitness


Training

Rest #VO2Tri @Doeljkt


I I . P l a n n i n g / Timing Workouts
P l a n n in g / Timing Workouts

#VO2Tri @Doeljkt
P l a n n in g / Timing Workouts

Time Management Ti p s

▪ Use commute time efficiently


E.g. Use Go-send to send your office clothes bag to your home
and your recovery jog becomes part of your commute:
Ngabuburit jog

▪ Train indoors whenever possible


No (or little) commute time

#VO2Tri @Doeljkt
I I I . F u e l i n g your Tr a i n i n g
Fue l i ng your Tr a i ni ng
1. Breaking Fast
Dates:
A. What? Energy into the blood stream Low
GI
▪ Rasulullah (‫ )ﷺ‬: "Jika salah seorang di antara kalian akan berbuka puasa, Vitamin B
maka berbukalah dengan kurma sebab kurma itu berkah, kalau tidak Minerals: Iron, Magnesium,
Manganese, Potassium, …
ada, maka dengan air karena air itu bersih" [HR. Sunan Tirmidhi]
“When any of you breaks his fast, let it be on dates, for they are blessings; if he does not Fluids
Drink plenty between Maghrib and
find dates then let it be water for it's pure"
Fajr

B. When? ASAP
▪ Rasulullah (‫ )ﷺ‬: "Manusia masih dalam kebaikan selama
mendahulukan berbuka" [HR. Bukhari & Muslim]
"People will remain on the right path as long as they hasten the breaking of the fast" #VO2Tri @Doeljkt
Fue l i ng your Tr a i ni ng
2. Sahur:

Don’t Skip Sahur


Rasulullah (‫ )ﷺ‬: “Bersahurlah kalian karena dalam sahur
ada keberkahan” [Bukhari & Muslim]
"Eat Sahur, for there is a blessing in Sahur"

Wate r content of some Indonesi an fruits


Tip: Rehydrate with fruits
If rehydrating with only water in 4h30 window is a
challenge, rehydrate with fruits:

Naturally sweet and tasty


Rich in micronutrients (vitamins & minerals),
Cut hunger (thanks to fiber)
Quench thirst #VO2Tri @Doeljkt
I V. Ca s e St udy: Ra ma da n 2017
Case S t u d y : Ramadan 2017
Where does Ramadan f i t i n an ATP? (Annual T r a i n i n g Program)

IM 70.3 Bintan

Bogor Sundown IM 70.3 World Ironman


Sungailiat 70.3
Marathon Championship Malaysia

Ramadan

#VO2Tri @Doeljkt
Case S t u d y : Ramadan 2017
Was my T r a i n i n g Volume i n Ramadan any d i f f e r e n t ?

#VO2Tri @Doeljkt
Ca s e St udy: Ra ma da n 2017
What was my Running T r a i n i n g ?

#VO2Tri @Doeljkt
Ca s e St udy: Ra ma da n 2017
2 we e ks a f t e r Ra ma da n , I r an a M
a r a t hon i n Bogor

#VO2Tri @Doeljkt
Case Study: Ramadan 2017
2 weeks a f t e r Ramadan, I ran a Marathon in Bogor

And the result was

My First Sub-3H
Marathon
#VO2Tri @Doeljkt
V. S p i r i t u a l I n s p i r a t i o n
Spiritual Inspiration

• Allah berfirman: "Dan berikanlah berita gembira kepada orang-orang yang sabar" [2:155]
Patience • "Give good tidings to the patient"
• E.g. The last 20min of a long run, the last interval of a workout

• Rasulullah (‫ )ﷺ‬: “Jangan kamu sekali-kali meremehkan dari kebaikan sedikitpun, meskipun (hanya)
Every kamu bertemu dengan saudaramu dalam keadaan tersenyum” [HR. Muslim].
little helps • "Do not belittle a good deed (no matter how small it may seem)”
• E.g. 2km jog from your workplace to a gym

• Rasulullah (‫ )ﷺ‬: “Hendaklah engkau berambisi terhadap sesuatu yang dapat memberikan manfaat
Mental kepadamu, mintalah pertolongan kepada Allah dan janganlah bersikap lemah” [Sahih Muslim
St rength 2664]
• "Seek what benefits you, Seek help from Allah and do not lose heart"
#VO2Tri @Doeljkt
VI . Q&A
Q&A

Email: Mitiche@gmail.com
IG: @doeljkt