The Importance of Sports for Body Health:
Sports, although its definition is based on very broad foundations today, is roughly; It can be defined as the training of the body, that is, the substance that forms the integrity of human beings together with their intellectual and spiritual elements, for certain purposes.
Exercise; It is an activity that is planned, structured and must be repeated in order to achieve or improve or maintain physical fitness and is used as a subclass of physical activity.
Based on these two definitions, planned physical activity, whether it is called sports or exercise. Let's say, it is an undeniable fact that sports have positive effects on healthy living today.
The effects of sports on body health is an area that researchers have been working on for many years. Today, with the rapid development of technology, these benefits are now objectively proven. If we talk roughly about the benefits of physical activity, we come across a list like this.
1. It prevents risk factors such as high blood pressure, diabetes, excess weight, cholesterol and inactivity through the cardiovascular system.
2. It creates mental clarity in a person. It improves the mental state and energy level and helps people get away from stress.
3. Prevents heart diseases and cancer.
4. It delays rheumatic diseases. It keeps the body stronger against aging with its positive effect on bones and muscles. It lowers blood pressure and helps remove toxins from the body
5. It provides improvement in muscle strength and endurance. The diameter of a muscle increases when high voltage stimulation is applied. The growth of energy stores and the expansion of capillaries provide muscle endurance. The contraction speed of the muscle is increased with stimulations that provide rapidity.
To summarize briefly, exercise; It prevents risk factors such as high blood pressure, diabetes, excess weight, cholesterol and inactivity. It maintains mental clarity and spiritual balance, and improves energy levels. It prevents stress, heart diseases and cancer. Supports bone and muscle health. It lowers blood pressure and helps remove toxins from the body.
Ramadan Sports in the Month
In recent years, it is a very controversial process whether to exercise or not during this period, which coincides with the hot summer months and the fasting periods become longer. Since the month of Ramadan coincides with the warm weather, it is inevitable that high air temperature and humidity will increase our body's effect on fasting. Despite this, there is no harm in continuing the exercises/physical activities done before during Ramadan, if there is no additional health problem.
Walking before iftar or in the hours following iftar (1-2 hours later) is the easiest and ideal for a healthy life. is the one. Since you can drink water and eat after exercising during these periods, the negative effects of exercising on an empty stomach will be felt least. If you are going to do an activity after the iftar meal, you should avoid high-fat, difficult-to-digest foods and wait 1-2 hours after the meal to exercise. Light foods can be eaten again following the activity.
Dividing the iftar meal with a snack prevents possible negative effects that may occur during exercise following iftar and is more ideal for the metabolism and digestive system.
However. Excessive and untimely exercise while fasting will do more harm than good. Doing unconscious and heavy training will cause a significant amount of extra fluid consumption and make fasting difficult, and training performance will decrease significantly as there will be a lack of fluid in the body. You should know that even with 3% water loss, your muscle strength decreases by 12%. In addition, if the training is long or challenging and excessive dehydration occurs, the door opens to even more negative and vital problems (stroke, heart attack).
As a result, the training time is a few hours after sahur (in the morning) or Instead of during the day, the hours before iftar or the time between iftar and tarawih, where athletes can easily replace their losses, should be preferred. This change in training time causes the body's biological clock to change. It takes 7-10 days for the body to adapt to this. Therefore, the most important period of influence in terms of sports performance is the first weeks of fasting. first day of ramadan Reducing the dose and intensity of advanced training can make the adaptation process go more smoothly.
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