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نصائح لممارسة الرياضة في شهر رمضان

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نصائح لممارسة الرياضة في شهر رمضان:

 

1. لا تتوقف عن ممارسة الرياضة:

  • قد لا تكتسب كتل العضلية خلال شهر رمضان ولكن يمكنك على الأقل الحفاظ على ما لديك.
  • جسدك سيحافظ على الكتل العضلية طالما شعر أنه بحاجة اليها والا سوف يتخلص منها بما أنها غير ضرورية وتكلف الجسد طاقة اضافية.

2. عدل من شدة التمارين:

  • في الأيام العادية قد تقدر على حمل أوزان ثقيلة والقيام بتمارين أصعب ولفترات أطول، ولكن سوف يكون من الصعب جداً القيام بذلك بعد صيام أكثر من 8 ساعات.
  • عند الصيام يتم استنزاف مخزون الكربوهيدرات في جسدك والكربوهيدرات هي السبب خلف قدرتك على القيام بالتمارين الرياضية.(إقرأ أيضاً: الرياضة و فوائدها ونشأتها)

عليك القيام بتعديلات مثل ضبط الوزن أو التكرار:

  • إذا كنت ترغب في التدريب بنفس الأوزان التي كنت تتدرب عادة بها عليك القيام بتكرارات أقل.
  • إذا كنت ترغب في خفض الوزن اختار الوزن المناسب لك ويكون لك القدرة على القيام ب 12-15 تكرار.

3. رمضان وتوقيت الغذاء:

  • بإمكانك تعويض الجرعات المتعددة الصغيرة من البروتين التي تتناولها على مدار اليوم عن طريق تناول وجبة بروتين في وقت السحور قبل الفجر وتناول وجبة بروتين أكبر في المساء.
  • امتصاص البروتين الموجود في الطعام أبطأ بكثير من امتصاص مسحوق البروتين.
  • إذا كنت ترغب في استخدام مسحوق البروتين قم باختيار البروتين المستخلص من الكازين، وتجنب البروتين المستخلص من مصل اللبن.

4. تناول الكربوهيدرات:

  • عليك تناول الكربوهيدرات في وقت السحور بالإضافة إلى البروتين، وذلك لتعويض النقص الذي يحدث خلال النهار ولتتمكن من القيام بالتمارين.

5. تعديل أوقات التمرين:

  • حاول أن تقوم بالتمارين في غضون بضع ساعات من وجبة السحور، حيث أنك قد تشعر بالاستنزاف بعد يوم طويل من الصيام.
  • قد يستصعب الكثير من الناس القيام بالتمارين الرياضية في أوقاتهم المعتادة.
  • بدلا من القيام بالتدريبات في أوقاتك المعتادة قم بها عندما تشعر أنك تمتلك الوقت والنشاط الكافي، لأنك بذلك تستفيد من التمرين أكثر.

6. شرب كميات كافية من السوائل:

  • من الضروري جدا للانسان الحصول على كمية كافية من السوائل ويعتبر العطش أفضل مؤشر للشرب.
  • بما أنك لا تستطيع الشرب عندما تشعر بالعطش خلال شهر رمضان عليك شرب كمية وفيرة من الماء قبل الإمساك للصيام، وخاصة إذا كنت تعيش في منطقة ذات مناخ حار.

7. لا تفرط في الأكل بالمساء:

  • من الغريب أنه على الرغم من أن رمضان شهر صيام الا أن الكثير من المسلمين يزداد وزنهم في خلال هذا الشهر، وذلك لأن الكثير يأكلون كميات هائلة من الطعام لتعويض ما كان مفتقرا خلال النهار.

8. رمضان أكثر صرامة في فصل الصيف:

  • ممارسة الرياضة في رمضان أكثر صعوبة في فصل الصيف من فصل الشتاء.
  • خلال فصل الصيف يستمر النهار لفترة أطول و بالتالي يكون لديك وقتا أقل لتناول الطعام والشراب والنوم.
  • ضع أهداف منطقية لجدول تمارينك.



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