Abu Dhabi: By keeping fit, it is possible to set fitness goals during Ramadan, the Muslim month of fasting.
Helena Hijazi, who is the founder of FitnGlam, a women’s fitness club, told Gulf News: “We have one month throughout the year to strengthen our spirituality. This doesn’t mean we have to compromise our health and fitness goals by indulging in food and skipping workouts. But instead, we can use this month to increase our spiritual connection with Allah, while also improving our health and fitness.
planning is essential
He said that the entire Ramadan fitness regimen begins and ends with planning, preparing food, scheduling workouts, etc. Helen emphasized that there is no universal fitness program to follow during Ramadan, but each person should understand their capabilities and preferences and plan their workouts, diet and other schedules.
Being honest is vital.
“Because you only know what you can commit to, the end is to pick a time where you feel the best and can put 100 percent into your workout. In addition, by preparing meals ahead of time, you will not have to waste time cooking and cleaning before or after iftar [sunset meal]which will allow you to squeeze in a workout,” Helen said.
‘Iftar Binge Syndrome’
Timing has a key such as the window of time (sunset to dawn) in Ramadan when food can be taken.
Her advice is to incorporate small, nutritious meals during window eating and avoid heavy, fried and processed foods.
“Avoid IBS” [Iftar Binging Syndrome]. The main reason most people gain excess fat or are lazy about exercising during Ramadan is because of excess calories – not from the fasting itself. The dinner portion is a big cause of weight gain and lethargy, which often leads a person to skip their workouts altogether,” said Helen.
Helen also explained the importance of resistance training during Ramadan.
“Your body uses stored carbs [carbohydrates] for energy when fasting. Your body can also sometimes turn to stores that can lead to muscle mass loss. Adding resistance training to your day can help maintain muscle mass. Try bodyweight exercises such as squats, lunges, dips, or add weights for deadlifts, shoulder presses, chest presses, and rows.
However, during the holy month, some precautions are useful for resistance training, Helen said.
• reduce the intensity by 30 percent of your routine.
• that for higher reps and lower weight.
• Keep your workouts short but effective (45-60 minutes is more than enough).
• Take a rest day or an active rest day after any resistance training workout.
He explained that the best time to weight train in Ramadan is: “If your goal is to maintain strength and preserve lean muscle mass, the best time to weight train will be when your body is fed and hydrated.
While training while fasting can create muscle breakdown, some people prefer to get a quick workout before ifta and immediately replenish the body during ifta. This is very difficult and only possible if you yourself feel that doing what is best for you.
The issue is more
But what about Cardio? Helena said cardio is also important during Ramadan. In fact, it is best to do cardio for maximum fat loss even before suhoor [predawn meal] or after iftar [sunset meal]by Helen
“Before suhoor is the best option, but of course it requires discipline. If you can commit to waking up in the morning, the best thing to do is to get up and drink plenty of water with a cup of coffee or green tea and maintain a steady intensity of the state of Belgium. [LISS] cardio – brisk walking, steady cycling or any other cardio machine or activity.
“If you are sweating before suhoor, it is out of the question for you, try to do LISS cardio before ifta and immediately fill your body.”