Ramadan kareem

In a few days, we will reach the blessings of the holy month. The holy month of Ramadan in which Muslims fast, and perform this blessed rite, But this question may come to mind:

Can I Exercise in Ramadan?

Absolutely yes! And the second question

Is It Necessary to Exercise in Ramadan?

Okay, It’s up to you and your body. It may feel like a month is a long time to simply stop exercising altogether So you’ll be glad to hear that you don’t have to give up on your fitness journey.

Many people maintain their exercise routine during the fasting hours and some feel more energetic during this time.

A major consideration when exercising during Ramadan is how your body feels in the fasted state. Exercising on an empty stomach can lead to lower blood sugar levels and lower blood pressure. Which in turn may lead to dizziness and fainting. To see how your body will react, Try lowering the density and volume and see how you feel first and then adjust if necessary. If you feel dizzy at any point, Make sure to step back and avoid overexerting yourself.

Why Should I Exercise in Ramadan?

We must keep in mind the necessity of balance when we indulge in the spiritual. The body does not have to be wasted in the event of a change in lifestyle, Especially since it can be argued that there are more benefits to be gained when exercising in a fasted state.

Research indicates that glycogen stores are emptied during fasting, So the body is more willing to mobilize its fat stores for energy. Fasting fat loss is about more than creating a calorie deficit through fewer calories and increased exercise. It’s also about optimizing hormones.

One thing to remember is that when exercising during Ramadan, You should not try to build muscle or try any new activities. The main goal of exercising during this period is to maintain your muscle mass, maintain blood circulation, And not to fall into a sedentary lifestyle. You can always put off your new projects or up your workouts when you are able to adequately nourish and hydrate.

What Kind Of Exercise is Best in Ramadan?

As a person, watch your own fast. Focus on three key aspects of fitness in every workout: strength training, cardio exercises, and flexibility.

The reason you should prioritize muscle strength is that losing muscle mass will slow down your metabolism. The goal should be to avoid both: Loss of muscle and lowering your metabolic rate.

When it comes to heart disease, I recommend a light-intensity cardio session , limited to 30 minutes of slow and steady distance, each day. Remember that you will become dehydrated, so your body will use your stored fat as an energy source, especially if you do cardio before breakfast. However, the fact that you are exhausted means that your blood pressure may drop at first or even later, so don’t miss your warm-up and cool-down routines.

Likewise when you begin resistance training, choose exercises that target the upper body before the lower body to avoid any drop in blood pressure during or after the workout.

The final aspect of fitness to focus on is flexibility to avoid any mobility issues you may have, Especially when exercising normally again after Ramadan and during the Eid holidays.

What is the Recommended Amount of Exercise while Fasting?

Dr. Fadel says: “The recommended amount of exercise while fasting really depends on your levels of physical activity before Ramadan.”

If you are sedentary and not physically active you should:

– Start your sports activity slowly.

– Aim to stay physically active every day.

– Break sitting times as much as possible.

– Incorporate more physical activities into your basic daily routine. Like walking instead of driving to the market.

– in the context of logging in more steps and practicing the safe distance as needed, Walking is appropriate. Also avoid peak periods, Walk a longer distance to avoid crowded roads.

– Use the stairs instead of the elevator.

– Continue with your current levels of physical activity. It is not recommended to increase the frequency, intensity and duration of exercise while fasting.

Aim to practice for the sake of continuity, and make sure you don’t push your limits or introduce new sports activities.

Always listen to your body and adjust accordingly.

What is the Best Time for a Fasting Person to Exercise Before or After Breakfast?

1. Before breaking your fast

Precautions should be taken and proper instructions should be followed when exercising before Iftar. Exercising right before breakfast should be limited and for a period not exceeding 60 minutes. Preferably in an air-conditioned place. after breaking your fast , Drink enough fluids and water to replace the salts and minerals lost by the body. And get a good rest.

2. After breaking your fast

It is recommended to engage in physical activity three hours after breakfast, when the body has completed the digestion process, and it is preferable to be in an air-conditioned place.

while fasting, With temperatures rising and no fluids from sunrise to sunset, You will put your health at risk by stressing yourself out too much. Intense cardio and weight-bearing exercises are not recommended while fasting. You should also limit your routine to two cardio sessions per week throughout the holy month.

Here Are the Four Best Options for Exercising During Ramadan, According to Fitness First:

– 90 minutes before sunset

A light workout in the cooler part of the day means you can soon replenish your body with water, And reap the benefits of exercising on an empty stomach. However , Any exercise performed at this time should be low level with more resistance training, low repetitions and weights, And a lot of stretching. This is also a good time for a brisk walk or light jog.

– After your evening meal

While cardio can be tough on a full stomach, However, about an hour after breakfast is the right time for weight training. On the days you plan to exercise after a meal, You may want to add a little extra food to fuel your body. And make sure to drink plenty of water to rehydrate.

– Between three and four in the morning

For early risers, The best time to exercise may be right before Suhoor. this way , You will get energy from the previous night’s meal, However it will be on an empty stomach. You can drink water while exercising and once you are done, Eat again to refuel. This method will also make you energized for the next day.

What is the Best Food to Eat During Iftar and Suhoor if You Plan to Exercise?

When you only have two chances to recharge each day, It is important to ensure that you are consuming enough nutrient-dense calories to keep you energized during your workouts. And also during the rest of your day.

Make sure you eat enough carbohydrates so you have the energy to perform your workouts. Also, be sure to drink plenty of water to stay hydrated.

Healthy, calorie-dense fats like oils, eggs, nuts, and avocados will be energy-packed and help fuel you and keep you feeling full throughout the day.

Add carbohydrates from whole grains, Like whole wheat pasta, oats, quinoa and plenty of protein like eggs, beans, cheese and meat to keep your muscles and you’ll be able to create a range of different healthy recipes packed with nutrients to keep you going.

Hydration is also incredibly important, Especially if you’re sweating at the gym. Make sure you meet the recommended water intake overnight and try to consume plenty of water-filled fruits and vegetables like cucumbers, melons, and tomatoes. Shakes, smoothies, and smoothies can be an excellent way to meet your calorie and hydration goals for the day.

The Breaking of Fast

Iftar is when you break your fast during Ramadan at sunset.

Your goal should be to get your low blood sugar levels back to normal and to get more fluids. Your body needs a quick boost of energy so you can get ready for Maghrib prayer.

What do we eat for Iftar?

Fruits and dried fruits that provide you with a high amount of sugar for an energy boost. A handful of dried fruits. For example, Dates are the best source of energy in one serving of any fruit.

Fresh juice without adding artificial sugar – 250 ml

Milk – which contains natural sugar and water – 250 ml

After breaking your fast, you can eat your main meal of the day. Dinner.

– Dinner

in Ramadan , Dinner will be your biggest meal. However , Dinner is supposed to be healthy because it is not a feast.

Here is a balanced approach with the right parts:

1. Complex carbohydrates

You need complex carbohydrates because they release energy slowly throughout the day.

Examples: Rice, wholegrain bread, oats, lentils, potatoes, etc.

1 small bowl = 2 servings

two meals for women, 3-4 for men

2. Proteins:

Proteins take longer to degrade. The slow process will help you curb your cravings. A great option for muscle if you’re having dinner after your workout.

Examples: baked or grilled chicken, beef, mutton, and eggs, chickpeas, beans, fish, and other seafood.

1 serving = 1 ounce or 30 grams

2-3 servings for women, 4-5 for men

3. vegetables

Vegetables are low in calories and rich in fiber. If you want to be skinny, Fill your plate with vegetables and eat all you can.

Examples: green leafy vegetables, onions, Option , carrots , broccoli, etc.

1 serving = 80 grams – at least 2-3 servings

4. Dairy

Dairy products are not very popular but they are essential. some are lactose intolerant, But it can be taken in different forms and a moderate portion.

1 serving = 1 slice of cheese = 1 cup of milk = 1 small cup of yogurt or cottage cheese.

5. Healthy fats

You’ll mostly add healthy fats during cooking or prepping. They are high in calories, so they should be consumed in small amounts.

Examples: 1 tablespoon of olive oil, a bunch of nuts, fish, Which is high in omega-3 fatty acids.

Other examples; Avocado, chickpeas, and olive oil over veggies, among others

Eat slowly and chew as much as you can before swallowing

– Midnight snack:

If you feel hungry in the middle of the night, Make sure to eat light meals.

Advice: 30 minutes after dinner, or 30 minutes before bedtime, Eat one serving of fruit to aid digestion.

How to cook:

roast will keep, and boiling, and steam, bread, And light frying on nutrients. Avoid frying or deep frying as it removes most of the nutrients.

Suhoor

Suhoor is the last meal before fasting. so, Eating a healthy meal at Suhoor is vital to having an energetic day.

Try to eat a healthy moderate meal that contains proteins, complex carbohydrates, and healthy fats. This balanced approach and composition will keep you energized and full for many hours.

Some great options are peanut butter toast with banana slices, eggs with toast, and smoothies.

Try to have one meal with juice.

Advice: Don’t eat these foods. The serving size for Suhoor will be half of your dinner. Avoid these foods:

– Fast food and processed foods. Example: Burger , Chips , Fried chicken and samosas.

– Refined carbohydrates such as white bread and white flour.

– Lots of fatty foods like greasy curries and anything fried that drips oil.

– too much sugar; pastries, cakes and traditional sweets, etc.

– Avoid spicy foods that may upset the stomach due to indigestion and bloating.

– Limit your caffeine intake from coffee, tea and soft drinks.

Ramadan is a blessed month in which Muslims are given the opportunity to be mindful of their actions. Eating healthy and exercising is a way to take care of your body and take care of your health which is a blessed act.

The above tips and advice are not just for Muslims but for anyone looking to benefit from any intermittent fasting. The dynamics are slightly different – however, The gist is the same when it comes to body performance.

Tips and instructions for exercising in Ramadan:

Do physical activity for at least 30 minutes every day in an air-conditioned space

– Avoid vigorous and intense exercise during the day, especially in hot weather. Hot days increase body fluid loss, which can lead to dehydration.

– Choose a suitable time to exercise during the month of Ramadan. Either immediately before breakfast or two to three hours after breaking fast. Avoid physical activity immediately after iftar because all the body’s energy will be directed towards digesting the food.

Individuals should consult their physician before starting any physical activity if they are unsure about their health.

– reduce physical inactivity, such as sitting in front of the TV for long periods of time, Instead, organize family activities such as walking or doing housework.

– Stop any physical activity immediately if you feel dizzy, nauseated, have difficulty breathing, or have chest pain.

– Drink enough water between Iftar and Suhoor to avoid dehydration while fasting.

Frequently Asked Questions :

What are the benefits of exercising in Ramadan?

1. weight loss

2. Maintain strength and endurance

3. Preventing a breakdown in muscle function as a result of prolonged inactivity and rest, and much more.

Can I build muscle in Ramadan?

There are nutritional considerations for anyone building muscle – for example plenty of protein and enough calories to stimulate muscle growth. If you fast between 11 and 18 hours a day, Maintaining increased strength and muscle mass can be a serious challenge. This is why it is generally best to focus on maintaining your current state for the month, Instead of fighting for these gains.

Consider pausing any moderate to high intensity muscle training for a month, Instead, Focus on conserving your energy on stimulating the muscles. This will ensure that you have the energy to properly fuel your training without leaving you fatigued.

The month of Ramadan has health, therapeutic and spiritual benefits, which makes us gain a great treasure if we keep fasting and praying during it. May God reach you this month and you are in good health. Ramadan kareem.

Written by: Siba Babi

Sources:

thenationalnews

healthxchange