10 Questions - Panduan Senaman Bulan Puasa


First of all, selamat berpuasa kepada semua pembaca Islam and yeah, happy merdeka for all Malaysians as well. With puasa starting tomorrow (I know I know...I would be sembahyang terawih now...hahaha), following are some quickfire questions about senaman, pemakanan dan kecergasan pada bulan puasa.

For for more details - you can also refer to my post "Your Ramadhan Training Guide"

 

10 Soalan Senaman, Pemakanan Pada Bulan Ramadhan

  1. Bole bersenam ketika berpuasa?Yes bole tetapi ia bergantung kepada bentuk senaman.
  2. Bila boleh bersenam cardio?Yup bole, especially if you are looking to bakar lemak, senaman cardio 30-45 minit sebelum berbuka adalah sesuai kerana selepas itu, anda dapat mengembalikan tenaga ketika berbuka.
  3. Intensiti senaman pulak?Well, take it easy la....you are not training untuk performance tetapi untuk pembakaran lemak. Kalau anda berasa pening etc..than stop. Exercising tanpa bekalan air aint easy.
  4. Latihan pemberat (weight training) camane?Dont do weight training sebelum berbuka. Selepas berbuka its ok.
  5. Kalau buat weight training while fasting?If you degil jugak and do weight training ketika berpuasa, first of all your body will have no energy for a quality workout dan yang kedua, your body akan memecahkan otot untuk sumber tenaga - so you rugi je!
  6. Untuk berbuka, nak makan apa?A balanced meal ataupun makanan seimbang. Obviously you should enjoy yourself but makan perlahan-lahan, ia mengambil masa lebih kurang 20 minit untuk berasa kenyang.
  7. Kurma menggemukkan tak?I love kurmas but yeah, they are loaded with sugar so dont eat too many. The exact number of calories would depends on the type, size etc.
  8. Will you lose weight during puasa?Yeah most probably....no matter how much you eat during puasa, most of us will lose weight during puasa.
  9. Imsak nak makan apa?Depends on how much time you have la. For me, I look for something quick, easy dan makanan yang membekalkan tenaga yang berterusan - complex foods. Jadi saya biasanya makan, wholewheat cereal, susu dan banyak minum air.
  10. I will train during ramadhan?Yup. Biasanya I'll stop training to rest etc, tetapi tahun ini saya akan terus workout dan main futsal tetapi not as much la....probably 1-2 kali seminggu.

by Kevin Zahri