Ramadan the Holly Month, the month of fasting (offered by million of Muslims across world when Muslims do not eat or drink from dawn to sunset) is already here, Many people get concerned or rather scared of putting on weight or losing muscle mass, which can easily happen either by overeating or eating the wrong things at wrong times during the month of fasting.
If you are observing Ramadan, it’s wise idea to take your fitness goal little down and instead focus on your spiritual gains. But that doesn’t mean you have to stop moving altogether, it’s important to do light exercise to maintain your current fitness level. Here are top fitness tips to stay fit in Ramadan while fasting:
Maintain your current fitness level:
Stay active however try not to focus on losing weight, gaining muscles or getting stronger, make your goal to maintain where you are & Avoid extreme dieting or even dieting focus on eating healthy and being more spiritual.
When is the best time to workout in Ramadan?
Definitely not when you are fasting, as dehydration can caused harmful effect
- Before or After your Iftar (the meal that break the fast)
- After dinner or Taraweeh and
- Before Suhoor (before starting your fast)
What exercises you should do?
Reduce the intensity of your workout:
- The most imp thing to do in Ramadan is to continue your exercise and maintain your fitness level and you can do that by reducing intensity of your workout.
- If you run 5to 10 k you can reduce to half or can do speed walking, avoid high intensity training and heavy lifting in Ramadan,
- Do light cardiovascular workout and low intensity training e.g. walking and light jogging and do low impact classes e.g. yoga, Pilate & body balance to burn calories and improve stamina.
- Decrease the no of repetition (10 to 12), Decrease the no of sets (2 to 3) & Increase the rest time (30 to 60 sec) between each set
- Do keep your workout shorts in Ramadan normally if you workout for one hour you can do 30 minutes to 45 minutes in Ramadan.
How many times & how long you should workout?
- To maintain your fitness level u should workout 2 to 3 times a week or on alternate days, plan ahead when and how you gone workout and commit to it.
- Stick to 30 to 45 minutes from light to moderate weight training
What you should eat & Drink?
- Make sure you eat enough protein (lean meat, chicken breast, eggs, beans & pulses are good source of protein) and carbohydrate to keep you full through out the day.
- Hydrate & Hydrate more, drink plenty of water & Avoid carbonated, salty and sugary drinks (that will make you thirsty) and keep away from fried and fatty foods instead eat wholesome meal.
Bad habits:
Ramadan is good opportunity to say good-bye or break bad habits specially those who are chain smokers, heavy drinkers and caffeine addicts, Apart from abstaining from the bad habits, it is also a great way to be more disciplined and healthy.
“As we celebrate the holly month of Ramadan, may Allah shower his blessing upon you and your family”
🙂 P.S STAY HEALTHY STAY BLESSED 🙂
This is good idea
Ramadan is good opportunity to say good-bye or break bad habits specially those who are chain smokers
You should also take care of your dental routine and teeth.