Dubai: Health experts say that they are often approached by people during Ramadan for fitness related advice. Most of them worry about gaining extra pounds due to the change of lifestyle, diet or lack of time for workouts during the month. However, if you train wisely and eat sensibly, it can actually assist you in controlling weight, body fat and maintaining top fitness levels, say trainers at Gold’s Gym UAE.
Experts at the gym will show how to continue with your regime without compromising your fasting or body composition (see box).
“Fitness enthusiasts who are fasting could do some light exercises an hour before breaking their fast,” advises Ghassen Sassi, trainer at Gold’s Gym.
“But after iftar (end of fast), they should give the body one-and-a-half to two hours to digest the food before getting involved in any type of exercise,” he added.
It is also important to consume as much fluid as possible after ending the fast. Dehydration can cause cramps or muscle spasm. “Attempt to drink at least two litres of water minimum during the night after ending the fast.” he said.
As far as diet is concerned he said that fruits and vegetables are good for the body during this time. “Watermelon is a good for hydration and also has fibre, said Sassi.
He also advised people involved in regular exercises to include proteins in their meals. “Meat, fish, eggs and soya are good sources. Protein is vital for muscle building and repair. Intake should be calculated at 1gm per kg of body weight.”
Workout do’s and don’ts during Ramadan
Do keep workouts short. About 30 min to a maximum of 60 min.
Do exercise four to five times a week
Do cardiovascular exercises like walking or cycling, it helps burn calories and improves stamina
Do low intensity resistance training to maintain muscle strength and burn calories
Do full body stretching to improve flexibility and detoxification.
Do mat exercises such as free squats, abs exercises and pushups
Do try to go to a gym, if you can’t then go for a brisk walk, a light jog or just use a jumping rope at home for 30 minutes
Do try other forms of exercise like Pilates, yoga and meditation, it’s good for relaxation and detoxification
High intensity exercises like high speed running, stepper and heavy weight lifting are not recommended as it can cause joint or muscle injuries and also lead to complications such as low blood pressure, hypoglycaemia and dizziness.
Courtesy: Gold’s Gym UAE
