Whether you seek weight loss or fitness goals, Ramadan is a really good opportunity to exploit it really well to get out of this month with actual results according to all experts in fitness & nutrition.
Especially if you follow a fitness routine all year round, putting a stop to your routine during Ramadan isn’t an option, but making a few adjustments to help you while fasting is. When it comes to exercising in Ramadan, there’s no one-size-fits-all approach, but the key is not to push yourself. Your focus should be on training safely and sustainably over the thirty days of reflection. We have gathered a few tips to help you achieve the best from Ramadan workout.
1- Set your intentions
The very first thing to stay motivated to work out is having the desire and intention to do. What really matters during Ramadan is how you want fitness to fit into your fasting. One of the most effective ways to shift your mindset is to focus on your intentions rather than your goals.
Some people stay dedicated to workout to avoid the common feeling of being drowsy and sluggish during the holy month. Other people don’t want to waste the fitness level they finally reached in the rest of the year, while others want to lose excess weight and they know that Ramadan is a really good opportunity to achieve that. So, setting your intentions before goals is a motivation as itself.
2- Avoid overeating on Iftar
The common mistake most people fall in is overeating during iftar meal and this slows down digestion and decrease energy levels because all your body energy is used to digest that really big meal you have eaten. Instead of this you can break your fasting with 3-5 dates and water, eat some salad and soup then pray Maghreb and wait for one hour then go to workout. This routine will help you stay energized yet light enough to exercise. You can eat your protein, carbs and vegies meal after your training.
3- Practice stretching indoors
As known movement brings more movement, once you get active you feel that you can achieve much more hence stretching your body before going for a walk or gym to level up your energy would be a good idea that motivates you to pursue your daily working out during Ramadan.
4- Exercise with a personal trainer
Getting assistance from fitness professionals will push you to work harder because you will have a guide who will walk you through a fitness program that’s feasible for you at this time till you be able to get higher levels of fitness.
5- Adjust your workout routine
Determine what type of workout would help you achieve your intention in Fitness. Assess your experience with Ramadan by reflecting on previous years. Have you practiced exercising and fasting before or not? How was the experience for you? What was the ideal time to exercise?
Based on that, agree on a workout plan with your trainer and try it out for a session or 2 to see how your body reacts. What’s important here is to create a safe space with your trainer to openly express how you are feeling and how you wish to proceed throughout the month.
5- Listen to your body
Be honest with your trainer and yourself about your capabilities. Remember, you don’t have to go fast you just need to go! For example, if you had planned to do a cardio-based session, but you feel tired or low on energy, don’t ignore your body’s way of telling you to slow down. Communicate your feelings with your trainer, and adjust the day’s workout to fit your body’s capabilities. It’s okay to change the day’s intention to achieve a relaxed rhythm that fits well with your energy.
In the end, the most important part of exercising during Ramadan is to stay on track with fitness and stick to healthy habits to be in the best form you can achieve during the holy month.