The document discusses the benefits of fasting during Ramadan for health and fitness. It notes that fasting can aid in weight loss, increase insulin sensitivity, and boost metabolism. During fasting, the body transitions between different physiological phases as it draws on glycogen stores, produces new glucose, and breaks down fat to produce ketone bodies for energy. The document advises that it is possible to work out during Ramadan fasting if workouts are tailored to be realistic, of appropriate intensity and duration, and scheduled at the right time, staying hydrated and fueling properly.

1. Benefits of Ramadan: Health &
Fitness Perspective
By Hermizan Halihanafiah
Anatomy & Physiology
Basic Medical Science Programme
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2. Obesity Scenario in Malaysia
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At least, 48 percent of Malaysians, of
whom 15.2 percent are adults, are
obese, based on a National Health and
Morbidity Survey (NHMS) in 2011.
Astro Awani, Feb 2015
Science Advisor to the Prime Minister, Tan Sri
Zakri Abdul Hamid, said new findings from
British medical journal, The Lancet, showed
that 49% of women and 44% of men in this
country were found to be obese.
The Star, Jun 2014

3. jOm FiT

4. What About You???

6. Contributing Factors
• Increased consumption of sugar-sweetened
beverages (Duffey & Popkin, 2007; Nielsen et al.,
2002)
• Increased snacking (Duffey & Popkin, 2011; Jahns
et al., 2001; Zizza et al., 2001)
• Larger portion sizes (Piernas & Popkin, 2011;
Young & Nestle, 2002; Young & Nestle, 2003)
• Higher calorie-density of foods (Kant & Graubard,
2006)
• Value-sizing of less nutritious foods (e.g., value
meals at fast food outlets) (French et al., 2001;
French, 2005)

7. And……..
• Inadequate amount of physical activities.

8. Suddenly……
• Ramadan is coming
(fasting month) to
renewal your
spiritual and also
your body and
health.

9. Benefits of Fasting
1. Weight lost
2. Increase insulin sensitivity
3. Boost our metabolism rate
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10. Fasting Physiology
• Feeding – During meals, insulin levels are
raised. This allows uptake of glucose into
tissues such as the muscle or brain to be used
directly for energy. Excess glucose is stored as
glycogen in the liver.
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11. • The post-absorptive phase – 6-24 hours after
beginning fasting. Insulin levels start to fall.
Breakdown of glycogen releases glucose for
energy. Glycogen stores last for roughly 24
hours
Fasting Physiology
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12. • Gluconeogenesis – 24 hours to 2 days – The
liver manufactures new glucose from amino
acids in a process called “gluconeogenesis”.
Literally, this is translated as “making new
glucose”. In non-diabetic persons, glucose
levels fall but stay within the normal range.
Fasting Physiology
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13. • Ketosis – 2-3 days after beginning fasting – The low levels of
insulin reached during fasting stimulate lipolysis, the
breakdown of fat for energy.
• The storage form of fat, known as triglycerides, is broken into
the glycerol backbone and three fatty acid chains. Glycerol is
used for gluconeogenesis.
• Fatty acids may be used for directly for energy by many
tissues in the body, but not the brain. Ketone bodies, capable
of crossing the blood-brain barrier, are produced from fatty
acids for use by the brain.
• After four days of fasting, approximately 75% of the energy
used by the brain is provided by ketones. The two major
types of ketones produced are beta hydroxybutyrate and
acetoacetate, which can increase over 70 fold during fasting.
Fasting Physiology
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14. • Protein conservation phase – >5 days – High
levels of growth hormone maintain muscle
mass and lean tissues. The energy for
maintenance of basal metabolism is almost
entirely met by the use of free fatty acids and
ketones. Increased norepinephrine (adrenalin)
levels prevent the decrease in metabolic rate.
Fasting Physiology
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15. Can We Working Out During
Ramadan/Fasting?
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16. Yes You Can !!!
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17. • Fat mobilization and utilization appeared to be greater in
the fasted trial as evidenced by higher plasma
concentrations of free fatty acids, glycerol, and beta-
hydroxybutyrate as well as lower respiratory exchange
ratio in the fasted trial during the first 30 min of exercise.
• These results demonstrate that in humans blood glucose
concentration is maintained at normal levels during
exercise after fasting despite the depletion of liver
glycogen.
• Homeostasis is probably maintained as a result of
increased gluconeogenesis and decreased utilization of
glucose in the muscle as a result of lowered pyruvate
dehydrogenase activity.
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18. 10 Tips Work Out During Ramadan
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19. 1. Understand your goal and be realistic
2. How many time per week should I work out?
3. How long should my workout session be?
4. How intense should my workout be?
5. When is the best time to workout?
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20. 6. What type of exercises should I do?
7. Be conscious of what you eat.
8. Water, water, water !!
9. Be prepared !!
10. Just for the ladies.
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21. Let’s Do It!!!!!