Training safely during Ramadan
Every year, for 30 days, every healthy adult that follows Islam is practicing Ramadan, also known as the Holy month. During this time, people will be strengthening their faith through introspection, prayer, and what most non-Muslim people know about Ramadan: fasting.
Even though Islamic countries develop special working schedules during this month, and people are more focused on religious practices, most people go about their days in almost the same way as they usually do. People still go to work, kids still go to school, and even though most people don’t believe it: people still train and do sports.
If this is your first Ramadan after starting your fitness lifestyle, or if you want to know the safest way to train during the Holy month, keep reading what we gathered for you:
Is it safe to train during Ramadan?
Exercising with an empty stomach sounds like a bad idea, however, you can perform your routines safely as long as you make some tiny changes during this time.
- – If you are an active person that exercises regularly, then you just need to do some small adjustments. However, if you have never exercised before, Ramadan is not the best moment to start your journey, as your body is not used to the extra energy requirement.
- – Remember that every organism is different, try and test what works best for you during this time.
- – Watch out for the heat! Exercising outside in warm places plus fasting is the recipe for disaster. Gyms in Islamic countries have special Ramadan schedules, so you have plenty of options for training in controlled temperatures.
- – Give yourself more recovery time; not only between exercises but also in days; training with recovery days in between is one of the best ideas.
- – Finally, find a time during the day that works for you.
Findyourgym.ae helps you find the best gyms in Dubai with a special schedule of training in Ramadan.
When is the best moment to train during Ramadan days?
Exercise right before Iftar
Training at the end of the day is a great option for those who get hungry after training, as you will break your fast shortly after finishing your workout.
Exercise right after Suhoor
Training right after your fast begins is a great idea because you will make the most out of the energy that your previous meal gave you. Strength training is ideal but try to avoid cardio because it will make you thirsty.
Divide your training
Doing strength training in the morning and doing cardio in the evening is a great way to perform your workouts, as you will have energy for the strength training and Iftar time (therefore, you can have water) right after your cardio.
Exercise between Iftar and Suhoor
If training during the day is not an option, then doing it in the nighttime could work great; you’ll have food and water available but watch out for your sleeping time because exercising right before going to bed could interfere with your sleep quality.
What other changes can help me during Ramadan?
The main thing you should keep in mind is that Ramadan has a great spiritual connotation, so take this month with ease; focus on your faith rather than on numbers, weight, or goals; you have the rest of the year for that!
Maintenance should be the keyword during this time. If you decide to exercise, focus on maintaining your routine, basically, keeping up with good habits.
Other things that will help you during the 30 days:
- – Avoid exercising to the point that you’re running out of breath, especially in terms of cardio.
- – Lower the intensity of your training
- – Rest as much as you need
- – Listen to your body, if you feel tired, dizzy, nauseous, or just weird in general, stop.
What about my muscle mass? Can I build muscle during Ramadan?
Muscle building is quite a complicated matter when you’re fasting, as you need to eat more calories to achieve muscle growth. Considering that most people will have between 11-18 hours of fasting depending on the country they’re in, eating enough calories to meet muscle-building requirements seems almost impossible. Of course, it could be possible if you try really hard.
As an honest suggestion, it’s better to focus on maintaining the muscle mass you have already built instead of pushing yourself to your limit and stressing about the calories you should be eating during the small number of hours you have at night.
You can go through our blog, “Fasting Techniques“, which will help you maintain your muscles with fastings.
What should I eat when I break my fast?
Without stressing too much about maintaining a diet or calorie deficit (you have more than enough with the fasting), you should eat a balance between carbs, healthy fats, proteins, and water-filled vegetables and fruits.
Carbs
To replenish your glycogen levels, whole grain carbs are perfect, as they will also keep you satisfied for longer. Whole-wheat bread and pasta, and brown rice are among the best alternatives.
Healthy fats
To amp up the number of calories, you will be having, healthy fats like olive oil, avocado, or nuts and seeds should always be on your plate.
Proteins
Proteins will protect your muscles after working out and will make you feel satisfied for longer, so meat, chicken, eggs, and legumes are key in your meals.
Water-filled fruits and veggies
Water is not the only form of getting hydration, especially not during Ramadan, so make sure to include water-filled fruits like watermelon, oranges, and apples, and vegetables like spinach, tomato, and cucumber.
Finally, you should avoid high-sugar foods and carbs, as they will make you feel full way too fast but will also burn way too fast. Caffeinated drinks are also a bad idea, especially in Suhoor, as they will dehydrate you way too fast.
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