5 fitness tips for training during ramadan

Fitness training during Ramadan requires careful management of your energy levels, hydration, and workout intensity while fasting. To help you stay safe in the gym and make the most out of your workouts, we spoke to Faiza Ashraf, a Fitness Trainer at The Gym Group Birmingham Sheldon, for her expert advice:

1. Adjust your training schedule

Listening to your body and adjusting your training schedule ensures that you can keep active throughout Ramadan. Opting for lower intensity activity while fasting and timing your more significant workouts correctly will help you stay on track and continue to achieve your fitness goals. For instance:

• Pre-Iftar Sessions: Engage in gentle exercises like yoga, walking, or stretching before breaking your fast to maintain your fitness levels without overexerting yourself

• Post-Iftar Workouts: Allow 1-2 hours after Iftar to engage in moderate-intensity workouts. This time frame is ideal for more demanding physical activities since your energy stores will be replenished.

• Late-Night Training: Exercising after Taraweeh prayers is perfect for strength training and muscle growth, as your body enters a rebuilding phase.

Understanding Exercise Types: Understanding the types of exercise that suit your current level of fitness during Ramadan is crucial. For those accustomed to high-intensity workouts, transitioning to moderate exercises like swimming or cycling can help maintain endurance without excessive strain. This is particularly effective during the fasting hours of Ramadan, allowing you to stay active while respecting the body's changed nutritional intake and hydration levels.

2. Modify workout intensity

During the initial days of the fasting period, it is crucial to modify the intensity and duration of your workouts. Starting with strength training sessions or low-intensity cardio can help your body adapt to fasting. Over the month, you can adjust your workout intensity based on how your body feels, ensuring you're taking suitable rest to avoid muscle breakdown.

Transition to Resistance Training: "During the ninth month of the Islamic calendar, it's advisable to switch from heavy weight training to resistance training, which can be less strenuous on your body while still maintaining muscle mass and strength. This adjustment helps accommodate the changes in your energy levels and physical strength, ensuring you continue to train effectively without overburdening your body.

3. Stay hydrated

Effective hydration is vital for maintaining your physical health during Ramadan. Here are some practical tips to manage your hydration:

• At Sehri: Drink 1-2 glasses of water, possibly with a pinch of salt, to help retain fluids longer during the daylight hours.

• At Iftar: Begin with water, which is crucial after a day of fasting, and continue to drink water throughout the evening.

• Between Iftar and Sehri: Opt for hydrating fluids like coconut water or herbal teas and include water-rich foods like cucumbers and watermelon to maintain hydration levels.

4. Prioritise nutrition

To ensure you're properly fuelled for your training sessions, focus on nutrition:

• At Sehri: Include slow-release energy sources like oatmeal or brown rice, combined with sources of protein and healthy fats, which are essential for sustaining your energy levels throughout the day.

• At Iftar: Break your fast with dates and water, followed by a balanced meal that includes easily digestible foods, ensuring you refuel efficiently and maintain your muscle mass.

At Iftar, consider incorporating a portion of protein like grilled chicken or fish, which are sources of lean protein that help in the repair and growth of muscle tissues. Combining this with a serving of starchy foods such as sweet potatoes can provide a sustained release of energy.

5. Listen to your body

Late Evening Resistance Training: Utilise the biggest meal of the day, which is typically after sunset, to fuel your recovery. Scheduling your strength training at this time is important for those looking to retain muscle mass during Ramadan.

While fitness during Ramadan is important, It's also important to avoid overtraining. Rest when necessary, and ensure you get adequate sleep. Always check in with yourself before exercising to ensure you feel energised and well. If you're feeling fatigued, consider a rest day or a low-intensity session like walking, which can be beneficial for your mental health as well.