It’s quite challenging to stay fit during Ramadan-but with the right positive attitude, you can achieve it. Training smart and eating right is the mantra that’ll make you fit.
Summer is right around the corner, sending the temperatures soaring. As the fasting window becomes longer, working out becomes challenging. Here are some easy tips to keep yourself fit during Ramadan.
During Ramadan, men may worry about losing size and women putting on weight. Ramadan is a beautiful period for concentrating on spiritual wellbeing. So stop worrying about your physical appearance and be concerned more about your spirituality. Maintain a physical activity of some intensity and stay on track. You may indeed lose some muscle mass, but what matters most is keeping your inner man (soul) happy and pure.
Enlarge your nutritional horizon
This holy month is a significant period to change your bad habits. Likewise, it’s the ideal time to introduce healthy foods into your diet. Use this precious time to make changes to the nutritional aspects of your life. Eliminate junk, sugar, soft drinks, and fried foods. Include lots of high fiber foods such as bran, high fiber cereals, whole grains, vegetables, beans, lentils, dried fruits, and nuts to keep constipation at bay.
Rehydrate sensibly. Drink 2.5 liters of water daily, avoid guzzling but rehydrate slowly. Eat mindfully and avoid overeating. Caffeine is diuretic, so best avoid it. Keep your electrolytes up. Coconut water is an excellent low calorific hydration drink. Avoid drinking sports drinks that are high in sugar. Munch on some dates that’s rich in potassium. It enhances the function of your nerves and muscles.
Eat a rainbow of fruits and veggies. Go in for fibrous, slow-release complex carbs as they stabilize your blood sugar and provide energy for more extended periods. Take vitamin C supplements. Prepare teas and juices with turmeric or fresh ginger as they’re rich in antioxidants and are great for your immune system.
Don’t start a new exercise regimen during Ramadan
It’s sensible not to start a new exercise program during Ramadan. This blessed month is all about improving yourself in every way, and your health is an essential part of it. Be on the move and stay active but experts advise against starting a whole new exercise regimen. Since you’re fasting, your body will feel tired, and a new exercise routine won’t be enjoyable and sustainable as well. Try going for walks or doing some low-intensity exercises and save your big fitness push for after the holy month.
Your best way to train during Ramadan
Experts advise that there are three considerations to make to get a productive gym session while fasting-decide whether you’ll be working out before, during, or after your fueling window.
Work out before fueling window-suits people who perform well on an empty stomach.
Workout during the fueling window-This practice is suitable for someone who wants to capitalize on post-workout nutrition.
Workout after the feasting window-Ideal for people who like to exercise after fueling but hardly get a chance to work out during the eating window.
Also, it’s essential to consider the macronutrients that you include. Strength training workout requires more carbohydrates, consider doing HIIT and cardio on a low carb day—time your workouts during your eating periods when your nutrition levels are peaked up. If you’re into heavy lifting, include protein in your diet to help with regeneration. Have carbohydrates and 20 grams of protein within thirty minutes of your exercise.
Fitness coach Faisal Abdulla recommends cardio twice a week after Iftar to maintain muscle mass. Shift to lower intensity exercises before Iftar or go for a brisk walk. If you’re hooked to high-intensity workouts, break your fast with coconut water and dates. Save your heavy weight training before Suhoor, so it gives you a chance to refuel within the golden hour.
Stay fit and healthy.
At first, you’ll find it harder, but within days this practice becomes your new normal. When the going gets tough, be kind to yourself, and never push yourself too hard. Be mindful and concentrate on your spiritual wellness.