{"id":31624,"date":"2021-04-07T16:11:23","date_gmt":"2021-04-07T15:11:23","guid":{"rendered":"https:\/\/shoelifer.com\/?p=31624"},"modified":"2021-04-07T16:11:52","modified_gmt":"2021-04-07T15:11:52","slug":"sport-ramadan-regles-suivre-pratiquer-activite-physique-jeun","status":"publish","type":"post","link":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/sport-ramadan-regles-suivre-pratiquer-activite-physique-jeun\/","title":{"rendered":"SPORT ET RAMADAN : 7 R\u00c8GLES \u00c0 SUIVRE POUR PRATIQUER UNE ACTIVIT\u00c9 PHYSIQUE \u00c0 JEUN"},"content":{"rendered":"<p><strong>Sport et ramadan font-ils bon m\u00e9nage? On aimerait bien, car entre l\u2019\u00e9talage de chhiwates et les heures pass\u00e9es affal\u00e9es devant des s\u00e9ries (on pr\u00e9pare le sujet, \u00e9videmment), il faut bien \u00e9liminer un peu. Mais pas n\u2019importe comment. La coach sportive Monika Baliunaite nous aide \u00e0 d\u00e9m\u00ealer le vrai du faux et nous conseille pour faire du sport \u00e0 jeun, efficacement, mais en toute s\u00e9curit\u00e9. Allez, on se bouge\u00a0!<\/strong><\/p>\n<hr \/>\n<p>Titulaire d\u2019un dipl\u00f4me de m\u00e9decine sportive, coach de yoga et de pilates et propri\u00e9taire du <a href=\"https:\/\/www.instagram.com\/thepilatesstudiocasablanca\/\">The Pilates Studio Casablanca<\/a>, <a href=\"https:\/\/www.instagram.com\/monikabaliunaite\/\">Monika Baliunaite<\/a> nous paraissait tout indiqu\u00e9e pour nous conseiller sur notre pratique sportive durant ce Ramadan 2021. En th\u00e9orie, on souhaite tous mettre \u00e0 profit ce mois sacr\u00e9 pour recharger nos batteries et se remettre en forme. Mais en pratique, comment faire du sport \u00e0 jeun, sans danger ? Saviez-vous, par exemple, qu\u2019il faut un certain temps d\u2019adaptation au corps apr\u00e8s un changement aussi brutal de mode de vie ? Connaissez-vous aussi la dur\u00e9e maximale conseill\u00e9e de la pratique en p\u00e9riode de jeun ? Peut-on perdre du poids et gagner en masse musculaire ? Tour du sujet en 7 questions essentielles.<\/p>\n<blockquote class=\"instagram-media\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CNWDSkZBMJo\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CNWDSkZBMJo\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CNWDSkZBMJo\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by @thepilatesstudiocasablanca<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<hr \/>\n<h2><span style=\"font-size: 20px;\"><strong>Faire du sport \u00e0 jeun, est-ce risqu\u00e9\u00a0? <\/strong><\/span><\/h2>\n<p>Tout d\u00e9pend de votre pratique, forc\u00e9ment. Il faut garder dans un coin de sa t\u00eate que faire du sport \u00e0 jeun comporte des risques dont la d\u00e9shydratation et l\u2019hypoglyc\u00e9mie, explique la coach. En th\u00e9orie, il faut boire 150% des pertes hydriques. Il faut donc anticiper et boire plus que pr\u00e9vu pendant la nuit.\u00a0Et on \u00e9vite le fameux coup de chaleur en pr\u00e9f\u00e9rant des coins ombr\u00e9s ou frais pour pratiquer son sport. Quant \u00e0 l\u2019hypoglyc\u00e9mie, pas de secret, on doit r\u00e9duire l\u2019intensit\u00e9 et la dur\u00e9e de ses efforts pour \u00e9viter les guiboles en coton, voire carr\u00e9ment de tomber dans les pommes.<\/p>\n<h2><span style=\"font-size: 20px;\"><strong>Perdre du poids ou gagner du muscle\u00a0?<\/strong><\/span><\/h2>\n<p>Si on d\u00e9cide de faire du sport pendant le ramadan, on esp\u00e8re que \u00e7a va se voir apr\u00e8s, bien s\u00fbr. Mais prendre du muscle\u00a0? Monika est formelle\u00a0: impossible\u00a0en je\u00fbnant. Par contre, mincir, c\u2019est possible. Comme notre organisme a moins de glucides \u00e0 disposition qu\u2019\u00e0 l\u2019accoutum\u00e9e, il apprend \u00e0 utiliser les acides gras. En clair, il transforme les graisses en \u00e9nergie et br\u00fble les calories plus rapidement. La perte de poids est ainsi favoris\u00e9e.<\/p>\n<blockquote class=\"instagram-media\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B5NFhfBh3D4\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/B5NFhfBh3D4\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/B5NFhfBh3D4\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Monika Baliunaite (@monikabaliunaite)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<h2><span style=\"font-size: 20px;\"><strong>Notre corps a besoin de combien de temps pour s\u2019adapter\u00a0?<\/strong><\/span><\/h2>\n<p>Notre corps et notre m\u00e9tabolisme ont besoin de 7 \u00e0 10 jours pour s\u2019ajuster \u00e0 un changement si brutal. On commence donc le ramadan par des sports doux (marche, v\u00e9lo, stretching) qui sont b\u00e9n\u00e9fiques pour la sant\u00e9 et moins exigeants avec le corps. Et jamais plus de 30 minutes.<\/p>\n<h2><span style=\"font-size: 20px;\"><strong>Peut-on pratiquer tous les sports\u00a0? <\/strong><\/span><\/h2>\n<p>Pass\u00e9e cette premi\u00e8re p\u00e9riode d\u2019ajustement, on peut pratiquer la m\u00eame activit\u00e9 physique que d\u2019habitude. Cependant, m\u00eame les grands sportifs doivent mod\u00e9rer leur p\u00e9riode d\u2019entrainement, sans d\u00e9passer 45 minutes maximum.\u00a0 Et surtout, on prend conscience que la performance doit passer au second plan. Pour une fois, l\u2019important, c\u2019est de participer (et de nettoyer son corps pour une reprise pleine d\u2019\u00e9nergie).<\/p>\n<blockquote class=\"instagram-media\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BlNnuNFnn1d\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/BlNnuNFnn1d\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/BlNnuNFnn1d\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Monika Baliunaite (@monikabaliunaite)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<h2><span style=\"font-size: 20px;\"><strong>Quels sont les moments-cl\u00e9s pour pratiquer ?<\/strong><\/span><\/h2>\n<p>On \u00e9vite les premi\u00e8res heures du je\u00fbne car on risque d\u2019\u00eatre fatigu\u00e9 pour le reste de la journ\u00e9e. Et contrairement aux id\u00e9es re\u00e7ues, mieux vaut \u00e9viter aussi de pratiquer juste avant la rupture du je\u00fbne. \u201c<em>Une activit\u00e9 physique juste avant le ftour fatigue davantage le corps qu\u2019il ne lui redonne de l\u2019\u00e9nergie<\/em>.\u201d L\u2019organisme va r\u00e9clamer plus de nourriture et on va se jeter sur de mauvais sucres et graisses. R\u00e9sultat\u00a0: davantage de fatigue. Et c\u2019est ainsi qu\u2019on va prendre du poids plut\u00f4t qu\u2019en perdre. La meilleure option selon Monika\u00a0? Faire une petite marche avant le ftour. Puis, rompre le jeun avec un repas l\u00e9ger (caf\u00e9 ou th\u00e9 + dattes). Faire ensuite 30 \u00e0 45 minutes d\u2019exercices doux. Puis, r\u00e9cup\u00e9rer les sels min\u00e9raux perdus au cours de la s\u00e9ance en se pr\u00e9parant un repas plus copieux.<\/p>\n<h2><span style=\"font-size: 20px;\"><strong>Quelle est la r\u00e8gle de base\u00a0?<\/strong><\/span><\/h2>\n<p>Savoir s\u2019\u00e9couter. Si, pendant la s\u00e9ance, on ressent une douleur abdominale, une acc\u00e9l\u00e9ration du rythme cardiaque, une douleur au niveau des muscles ou des maux de t\u00eate, on arr\u00eate tout de suite et on se repose. \u00c9couter son corps, c\u2019est primordial.<\/p>\n<h2><span style=\"font-size: 20px;\"><strong>Et c\u00f4t\u00e9 alimentation, alors\u00a0? <\/strong><\/span><\/h2>\n<p>D\u00e8s la rupture du je\u00fbne, il faut s\u2019hydrater le mieux possible, par petites prises. Idem le matin avant le lever du soleil. Et on \u00e9vite la caf\u00e9ine et les boissons gazeuses pendant le shour. Enfin, ce n\u2019est pas nouveau, il faut consommer des repas \u00e9quilibr\u00e9s contenant des sucres lents (pain, p\u00e2tes et riz), des prot\u00e9ines (viande, poisson, produits laitiers), des fruits et l\u00e9gumes. Le coup dur\u00a0: on \u00e9vite les aliments \u00e0 forte teneur \u00e9nerg\u00e9tique, tels que les p\u00e2tisseries, les sucreries ou les produits gras de mauvaise qualit\u00e9. Difficile durant le ramadan, car c\u2019est tout ce dont on a envie, mais l\u2019\u00e9nergie qu\u2019ils fournissent est bien trop \u00e9ph\u00e9m\u00e8re. \u00c0 bon entendeur\u2026<\/p>\n<p>Photo \u00a9 Daniel Jackson pour Vogue<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sport et ramadan font-ils bon m\u00e9nage? On aimerait bien, car entre l\u2019\u00e9talage de chhiwates et les heures pass\u00e9es affal\u00e9es devant des s\u00e9ries (on pr\u00e9pare le sujet, \u00e9videmment), il faut bien \u00e9liminer un peu. Mais pas n\u2019importe comment. La coach sportive Monika Baliunaite nous aide \u00e0 d\u00e9m\u00ealer le vrai du faux et nous conseille pour faire du sport \u00e0 jeun, efficacement, mais en toute s\u00e9curit\u00e9. Allez, on se bouge !<\/p>\n","protected":false},"author":44,"featured_media":31627,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[16940],"tags":[15973,17276,17277,17278],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.3 (Yoast SEO v21.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>SPORT ET RAMADAN : 7 R\u00c8GLES \u00c0 SUIVRE POUR PRATIQUER UNE ACTIVIT\u00c9 PHYSIQUE \u00c0 JEUN<\/title>\n<meta name=\"description\" content=\"Sport et ramadan font-ils bon m\u00e9nage? Entre l\u2019\u00e9talage de chhiwates et les heures pass\u00e9es affal\u00e9es devant des s\u00e9ries, il faut bien \u00e9liminer un peu. La coach sportive Monika Baliunaite nous aide \u00e0 d\u00e9m\u00ealer le vrai du faux et nous conseille pour faire du sport \u00e0 jeun, efficacement, mais en toute s\u00e9curit\u00e9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/sport-ramadan-regles-suivre-pratiquer-activite-physique-jeun\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SPORT ET RAMADAN : 7 R\u00c8GLES \u00c0 SUIVRE POUR PRATIQUER UNE ACTIVIT\u00c9 PHYSIQUE \u00c0 JEUN\" \/>\n<meta property=\"og:description\" content=\"Sport et ramadan font-ils bon m\u00e9nage? Entre l\u2019\u00e9talage de chhiwates et les heures pass\u00e9es affal\u00e9es devant des s\u00e9ries, il faut bien \u00e9liminer un peu. La coach sportive Monika Baliunaite nous aide \u00e0 d\u00e9m\u00ealer le vrai du faux et nous conseille pour faire du sport \u00e0 jeun, efficacement, mais en toute s\u00e9curit\u00e9.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/sport-ramadan-regles-suivre-pratiquer-activite-physique-jeun\/\" \/>\n<meta property=\"og:site_name\" content=\"Shoelifer.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shoelifer\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-07T15:11:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-07T15:11:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2021\/04\/Shoelifer_sport-ramadan.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"560\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Camille Chataigner\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Camille Chataigner\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/sport-ramadan-regles-suivre-pratiquer-activite-physique-jeun\/\",\"url\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/sport-ramadan-regles-suivre-pratiquer-activite-physique-jeun\/\",\"name\":\"SPORT ET RAMADAN : 7 R\u00c8GLES \u00c0 SUIVRE POUR PRATIQUER UNE ACTIVIT\u00c9 PHYSIQUE \u00c0 JEUN\",\"isPartOf\":{\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#website\"},\"datePublished\":\"2021-04-07T15:11:23+00:00\",\"dateModified\":\"2021-04-07T15:11:52+00:00\",\"author\":{\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/4b54c8dd6b50db4fc4efb0d6ea8a5638\"},\"description\":\"Sport et ramadan font-ils bon m\u00e9nage? 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