It’s an age-old question: do you benefit from working out on an empty stomach? Exercising while fasting is a concern as you can’t rehydrate yourself or replenish lost energy. You’re also likely to feel more tired, not just because of the fast, but also due to the altered sleep pattern consequent to waking up for suhour.
However, changing workout habits and diet makes it possible to train without burdening your system or jeopardising your fast, say experts.
Nathan Brown, Group Exercise Training Manager at Fitness First, warns that a sedentary lifestyle during Ramadan can take heavy toll on your health and fitness goals. It’s also very easy to lose muscle as well as gain fat. “Your body will react similarly to hibernation mode, consuming and storing as much as it can to cope with the prolonged periods without fuel,” he says.
Workout timings
Joe Ogalo, Personal Trainer, Jabali Sports, recommends training close to mealtimes to ensure your body has nutrients to use for fuel and recovery. “It’s better to train at night because your body lacks motor coordination and alertness during the day,” he says. One-and-a-half hours before iftar is the ideal time to work out, says Brown. “Exercising will take your mind off your appetite and knowing that you’ll be able to eat shortly will keep you motivated,” he says. “Alternatively, you can work out 30 minutes before breaking your fast with water and dates and then continue for a complete one-hour workout.” Morning exercise works too, but it should be something light such as Pilates, yoga or Body Balance as you need to conserve energy until iftar. If you can’t fit in a workout before iftar, have a light meal and go for a moderate evening session. “Leave a two-hour window after breaking your fast so that your body has enough time to stabilise, digest and get hydrated. Keep workouts concentrated and short,” says Brown.
Lower intensity
You need to keep your workouts short during the fasting period with a medium level of intensity as it allows you to stay steady in working out without exerting your energy reserves. If you usually lift 10 kg weights, switch to 8 kg, 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,” says Brown.
Stressing on the importance of rest, Ogalo says taking a breather as much as you can aids the recovery process and keeps the stress hormone (cortisol) at a minimal level. “Cortisol is catabolic and it has a negative impact on the recovery process,” he says.
Keep an eye out for group exercise classes that are designed and timed specifically for those fasting during Ramadan. Gyms and fitness studios all over the UAE are offering classes like Yoga, Pilates, Body Balance and others to keep you active.
