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RAMADAN
A guide for those outside of fitness families/ friend circles and arent ‘gym addicts’ or ‘meat heads’
In my time researching ive found plenty of approaches from fitness addicts and regular gym goers that will attend the gym after first breaking fast. Hit the weights and spend 45-60 minutes on training. Thats great but for many its not realistic due to time constraints and responsibilities. So ive written this with ‘regular‘people in mind.
As we approach the month of Ramadan ive been spending some time researching and gaining your personal experiences and typical routines during this period.
My aim is to help offer up suggestions and ideas to help navigate the holy month so you dont have to ‘lose all your progress’ or ‘go backward’ in terms of health and fitness goals.
Ive been researching various approaches on how to effectively approach the holy month aswell as asking for peoples typical routines and experiences.
Please if you have anything to add or correct me on let me know!
Theres no one size fits all approach but when is there ever?! So please find some clues in this post that you can aim to fit into your routine.
Heres an overview of principles to stick with followed by some greater detail below:
Dont use Ramadan as an excuse not to exercise
Workout after first breaking fast or after last meal.
Consume nutrious foods not just high calorie foods
For workouts keep them short, shorter time, less intensity but get moving
Hydrate with water & consider food supplements too.
The prep is now
One thing is for sure. A little extra planning and organisation is required and that start from now. Preparing near a month in advance. As Ramadan is a period where it can be metabolically taxing on the body with there being a tight window to fit in eating, sleep, prayer and celebrating/socialsing then resuming your day to day.
Mentally and physically tiring. So a person can be forgiven for thinking they have to skip exercise or physical exertion.
Workouts
The body creates energy when theres a need for it. So there is an argument in stopping your physical activity will lessen your energy even more. Mentally and physically Better to adapt your exercise routine and include it than remove it completely.
Remove this idea that you have to workout for an hour intensely. That for many isnt realistic due to time constraints but also it may negatviely tax your energy and productivity. Instead…
20 - 30 minutes. Whole body bodyweight movements. Enough to get you moving and all your bodily systems engaged. Short sharp and effective, time effective too and telling your body you require energy.
2 or 3 times per week.
Attending a 24 hour gym to train? Dont aim to hit Personal bests and go crazy with weights, reduce volume and maintain.
Limit long bouts of cardio as to not affect hydration levels negatively. Opt for whole body functional movements.
Right after first breakfast or last meal this means you’ll likely not over eat too.
Be sure to walk each day. No power walking just a nice moderste walk keeping you ticking over nicely. Step counts can be helpful here.
FOOD
Breaking fast with a light meal thats highly nutritious (high nutrition doesnt mean high calories,) for example an egg is highly nutrishious for example only 70 calories per egg approx. Dates are a good and popular choice too.
The key with food in this short eating window is to offer you plenty of nutrients without overeating. Overeating will make you feel sluggish, lethargic and spill over into the next day too.
Eat slowly, chew your food more, hydrate often within. When satisfied no need to continue eating.
Aim to keep your overall calorie consumption regular to the rest of the year. Itll just vary on timings rather than overall intake of food.
Remember the goal here is not to ‘go backwards’ or ‘lose all progress made’
Others in the household arent neccessarily on the same path in relation to health and fitness as you so they may approach their foods differently.
Greens drinks are a great way of hydrating along with adding nutrients!
Other supplements that are populat consuming alongside your foods… magnesium, zinc, cod liver oil/ fish oils, vitamin c
Sleep is important so get as much as you can but dont forget to factor in your workouts too. Both will help you function well.
Further up the post i mentioned prepare now. In the run up its important to know how your evening will pan out.
But use this month now to get your body ready. Work hard for the next 2-3 weeks give your all during workout plans. Whilst slowly reducing your calorie consumption. So its not such a big hit come April 2nd.
Still unsure? Thats understandable… so in my search for clues, because success always leaves clues… heres some links to Muslim Personal Trainers sharing their experiences and approaches to this Holy month:
Various PTs from ultimate Performance worldwide
Nazia Khatun
Womens health
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