Whether you need to re-approach your training, or simply want to stay in shape this Ramadan, health and fitness professional Rowad Ehlela from Evolve shares some tips for keeping fit.
Fasting during Ramadan can be challenging for the body if not approached correctly. For many, it can mean switching up your workout routines as you simply cannot afford the energy your lifestyle usually expends. Here are two of the most common dilemmas faced by Muslims each year, and how to approach them.
Can I still exercise safely?
Yes, absolutely. You may have to make some minor alterations to your training, but you can still enjoy regular exercise throughout the month. One of the biggest questions is whether to train during or after the fast, and there’s no right or wrong answer as everyone is different. If you’re not used to such an active lifestyle, yet want to maintain some degree of fitness, I would suggest training around two hours after breaking your fast so you can replenish your body and have the energy kick that iftar will bring you.
Keep exercise to no longer than an hour and stay away from high-intensity exercises like heavy weight-lifting. Stick to light cardio like cycling or swimming.
It’s important to train with a buddy to
spot you and ensure you are safe. Pay attention to any dizziness, which is a sign to stop training.
Maintaining cardio will keep your body active with blood circulation and endorphins and keep you feeling well during the month.
What foods should I be eating or avoiding?
At suhoor it is imperative to consume a lot of water to rehydrate the body and prepare for the day ahead. A good blend of carbohydrates, proteins and healthy fats are necessary for the body to be fuelled with long-lasting energy sources. Try oatmeal with fruit, peanut butter on wholegrain bread, eggs or chicken with vegetables.
The key to iftar is rehydration and a balanced meal. Dates are high in potassium (a valuable mineral to rehydrate the body) and natural sugars to lift the body’s energy levels. Eat them with lentil soup, fruit and milk for a balanced, energy-rich meal.
It’s important to maintain a healthy eating pattern and to not overeat, as is often the case, especially in Ramadan’s early weeks.
Evolve offers personal training, fitness classes and diet coaching. For more information visit www.evolvemindbodysoul.com (5040 3234).