Stay fit during Ramadan

Exercise during the holy month of Ramadan is highly recommended as a sedentary lifestyle will take a heavy toll on your health and fitness goals. Also it’s very easy to lose muscle as well as add on additional fat due to the long periods without food and water.

Your body will react similarly to hibernation mode, consuming and storing as much as it possibly can to cope with the prolonged periods without fuel.

There is no need to stop exercising during this period, but instead to adapt your regular fitness regime around the times your body feels best suited for exercise, be that before Iftar or after you break your fast. Remember: ‘Don’t quit, stay fit’

The one-and-a-half-hour window before Iftar is an ideal time to slot in your workout.

At this time, exercising will take your mind off your appetite and knowing that you’ll be able to eat shortly will keep you motivated. Alternatively, you can work out 30 minutes before breaking your fast with water and dates and then continue the second half of your workout for a complete 60-minute workout. Remember to eat and drink slowly, try not to get too much in too quickly.

Morning workouts are great too, but should be something light like Pilates, yoga or Body Balance as you will need to conserve your energy for the rest of the day until you break your fast.

If you can’t fit in your workout before Iftar, you could have a light Iftar and fit in a moderate-intensity evening workout.

With this option, leave a two-hour window after breaking your fast, so that your body has enough time to stabilise, digest and get hydrated. Keep your workouts concentrated and short.

Here are five tips that will allow you to continue to stay active in Ramadan without over-taxing your system or jeopardising your fast:
1. Adjust your fitness goals
This month, make your goal simply to maintain your current weight. Making fitness or weight loss improvements requires you giving your body a deficiency of some sort, which causes a reduction in energy, and often compromises the immune system. Both of these will affect your ability to fast.
2. Reduce the intensity of exercise
This allows you to stay consistent in working out without over-taxing your energy reserves. If you usually lift 10kg weights, switch to 8kg, and if you normally work out for an hour, reduce to 30 or 45 minutes. Try taking three to four movements hitting major body parts in a circuit style arrangement. Four rounds of 10 reps using larger muscle groups when you train will allow you to sculpt as well as define your body during this period.
3. Group exercise
With group exercise classes designed and timed specifically for those fasting during the holy month, the timetable will be offering classes like yoga, Pilates, Body Balance and others designed to keep you active and toned.
Yoga is gentle on the body and raises your energy levels. You’ll find classes available before and after Iftar, as well as morning sessions. Your favourite higher energy classes like Body Pump, Body Combat and RPM will also be available either before or after Iftar.
4. Mix and match
If you usually do separate cardio and resistance training sessions as a part of your workout and can’t do both in Ramadan, combine both in a resistance training circuit.
5. Be consistent
Consistency is the key to success. It will make the biggest difference in keeping you fit during Ramadan. Focus on small, regular workouts instead of your usual routine. Do what you can, when you can. The important thing is to stay fit and stay healthy and always listen to your body.

*Editor’s note: This article was released by Fitness First to keep people motivated and maintain their fitness goal during the holy month. Readers can call Fitness First on either 17131499 (Bahrain Trade Centre, a mixed club) or 17620005 (East Riffa , Oasis Centre, Ladies only club) to collect a free Health & Wellness pack and also to find more details about the latest membership offers.