In the Holy month of Ramadan, one not only restores their relationship with Allah Almighty but also works hard to improve and restore their relationship with health and physical wellbeing. People are usually a little apprehensive about working out during this holy month but according to the latest research conducted by Health 24’s Fitness Expert Habib Noorbhai, Fasting without working out for a month can cause relapse in strength & Fitness.
Therefore, Muslims all around the world must maintain their exercise regimen during this month of worship and self-reflection to remain fit and healthy otherwise they will lose four months of exercise if they stop working out in Ramadan.
The Key to maintaining your current workout routine without getting thirsty or parched is to increase repetitions, sets, speed, distance, and weights without intensifying the whole session. Do it slowly and at your own pace and don’t rush your workout.
Tips for how to work out while fasting
Listed below are some of the important tips on how to exercise while fasting:-
When to Workout
Undoubtedly, the time of your exercise is just as imperative and important as the type of workout or training you intend to do. If you want to lose all that Lockdown Weight and Flab, then it is ideal to work out before Iftar. But it is only best if you are used to working out on an empty stomach otherwise one can get dehydrated easily.
If you want to maintain your weight and lean clean muscle that you acquired after months of training, then it is ideal to work out after iftar. It is also ideal as one has consumed a nutritious meal and an adequate amount of Liquid to do a killer, high-intensity workout.
What to Eat
You must fuel up your depleted energy and glycogen level by consuming healthy carbohydrates at iftar. Instead of Gobbling Rice and pasta, consume whole grain, fruits, and vegetables. Also, don’t forget to take in your protein in the form of Lentils, beans, lean meats, or even protein shakes. Avoid fried, gluttonous, Sugary food that makes you lethargic after iftar.
During Sehri, take whole grain and protein such as Yoghurt, multi-grain bread, Eggs, fruits, oatmeal, smoothies, Minced meat, and Lots of liquid to keep you full and hydrated throughout the day.
If you want to indulge in cardio before iftar then do it in low intensity as running or jogging at high speed can eat up your glycogen stores and your body will eventually use all the stored protein for energy. Moreover, just 10 minutes on Treadmill, elliptical, Bicycle, or Rowing is enough to get your heart rate up and burn calories.
While fasting, apart from using stored carbohydrates for the much-needed energy, your body also tends to use protein storage. To prevent muscle mass, you must do resistance training and go for bodyweight exercises such as pushups, lunges and squats. Also, it is highly recommended to do weight training and indulge in some chest press, shoulder press, rows, and deadlifts.
Maintenance and Recovery
The holy month of Ramadan is not ideal to try to gain muscle as due to fasting this goal is nearly impossible. So, it is advised to maintain your fitness, muscle mass, and weight. Also, your main focus must be on muscle recovery.
Fasting combined with moderate exercise not only improves insulin sensitivity, speeds up metabolism, helps in weight loss but also improves your eating patterns, makes your immune system strong, improves brain function, lowers your cholesterol level, and preserves muscles.