Fasting, feasting and fit!
Updated on 01 June 2016

How can I work out and eat properly during Ramadan? Should I work out or totally abstain from it? Although these questions are common, by following the advice from the experts at Fitness First, you can continue to make gains. After all, it’s about maximizing nutrient-intake, maintaining hydration and modifying fitness schedules to accommodate the demands of a fasting month. So, here we go.

Keep your physical activity light to moderate, and don’t exert too much effort or use high resistance that may lead to exhaustion. Low intensity cardio exercises like walking and cycling help burn calories, improve stamina and maintain muscle strength. A full body stretch and yoga helps to detoxify as well as improve flexibility. Floor exercises like free squats, abs, push-ups and calf raises will improve your functional activity and keep the momentum going, while group classes are great motivators when lethargy strikes.

When to exercise is just as important. Ideally you should not exceed 60 minutes a day, five days a week. Workouts should be scheduled one or two hours before Iftar in order to compensate for lost body fluids and minerals as soon as possible, and to avoid health symptoms that may arise due to exercise. You can also exercise two to three hours after Iftar, which will allow proper digestion and energy generation.

Iftar should not be loaded with calories. For instance, break your fast with nuts that will give you energy. Dates with yoghurt are a great source of instant energy and help kick-start your digestion. Main course should contain soup and salads, with meal options that are light on the stomach yet high on nutrition value. Do not skip Suhoor, this is your fuel during the day and should contain food groups like complex carbohydrates, proteins, healthy fats, veggies, fruits and dairy.

Contrary to what some people may think, the holy month of Ramadan is a great opportunity to continue your fitness program, not stop it. So, exercise should remain an important part of your daily routine as it helps improve efficiency, enhances health and fitness, increases vitality and fights sluggishness and lethargy.

Ramadan Kareem!

Call 800 FITNESS (348 6377), visit www.fitnessfirstme.com or log on to www.facebook.com/fitnessfirstme.

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Fitness First is a global brand that originated in the UK. Backed by over 17 years experience, the fitness chain has grown into a network of over 380 clubs, with over 1 million members in more than 15 countries worldwide.
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