Friday, 08 April 2022
STAYING FIT DURING RAMADAN - YOUR QUESTIONS ANSWERED
Ramadan began on Saturday the 2nd of April and it ends on the evening of Sunday the 1st of May 2022. During the month of Ramadan, it is common to have a meal just before dawn, known as the suhoor and directly after sunset, iftar.
Ramadan presents many challenges, including sleep deprivation and lack of food and liquids during the day, all alongside your daily responsibilities that can hugely impact your energy levels and motivation.
However, sustainable and safe exercise during Ramadan is possible. It may differ from your regular routine, but understanding what works for your body is essential. Keep reading for answers to questions you may have about exercise during Ramadan.
What Type Of Exercise Can I Do?
First of all, plan your exercise routine carefully and consider keeping to your current fitness levels or dropping slightly, rather than trying to improve.
All types of exercises are valid, and you may even want to try something new. Your workouts will depend on how you feel, your goals, preferences and needs while fasting. Find what works best for your body, which may differ each day. Give yourself enough time to rest and recover.
We suggest starting at a lower intensity and continuously paying attention to how you are feeling. If, at any point, you feel lightheaded, either slow down and reduce the intensity, take a short break or finish your activity early.
Avoid high-intensity training; instead, a speed walk or a gentle jog will increase your heart rate, but it won’t strain your body. Limit yourself to 30 minutes of steady distance, including a warm-up and cool down.
It can be a great time to work more on strength training rather than cardio fitness. For example, you could try:
- Deadlifts
- Core training
- Press-ups
- Leg press machine
- Kettlebell squats
- Chin-ups
- Lateral Pull Downs
- Bent Over Rows
These can all be a great way to build strength and give you that satisfying feeling when you have a nutritious meal afterwards.
You could also try a new class, such as yoga, but let the instructor know beforehand and, as mentioned before, notice how you feel and take breaks if you need to.
What Should I Eat When I Break My Fast?
It can be tempting to go for fatty or fried food after a day of fasting, but this won’t do any favours for your body. Instead, combine high-fibre and protein-rich foods. Make the most of your two opportunities to refuel each day and go for nutrient-rich food.
High fibre foods High fibre foods release energy slowly and include:
- Wholemeal bread
- Lentils
- Wholegrain breakfast cereals
- Wholewheat pasta or brown rice
- Fruit (and dried fruit)
- Vegetables
- Peas
- Beans
- Nuts
- Seeds
- Potatoes with skins
Add these with a serving of protein to curb hunger pangs and repair your body after working out. Consider foods such as meat, fish, dairy products and eggs.
Hydration is vital, so make sure you meet your recommended water intake and consider consuming water-filled foods, such as fruits and vegetables. You could also drink juices and smoothies, boosting your calorie intake.
Avoid salty foods (which will make you instantly thirsty) and caffeinated and fizzy drinks (diuretics that cause you to lose water faster).
When Is The Best Time To Workout?
It can be too much to exercise during the fast as you cannot hydrate and fuel your body. Health professionals do not recommend high-intensity cardio workouts or heavy weight training at any point during the month.
If you prefer early mornings, exercising before suhoor could be perfect for you. You will have an empty stomach yet have energy stores from the previous night. You can also hydrate immediately after exercising and refuel and energise for the day ahead.
Before sunset, you again have an empty stomach and soon after, you can revitalise with food and water - this is the perfect time to try resistance training, light weights and stretching.
After iftar, you may feel full, so skip the cardio and stick to weight training. Wait an hour after food, but consider eating more to fuel your body and drink lots of water to stay hydrated.
'Exercising just before iftar (breaking of the fast) or between iftar and suhoor (pre-dawn meal) before the start of the next fast, are good times as you can eat and drink after you exercise and replenish and rehydrate your body,' advises GP Dr Sayyada Mawji.
How Many Rest Days Should I Take?
Take the pressure off. This is not a time to push yourself to your limit. Add an extra one or two rest days into your routine. We suggest alternating the days you train, taking a day off in between.
Active Luton is here to help and support you; speak to our fitness instructors or receptionists, who will be delighted to answer your questions and help you during Ramadan. Learn more about your local centre here.