Ramadan fitness tips you need to know

Ramdan fitness tips

Whether you’re fasting or not, these handy fitness tips will help everyone take better care of their bodies by making some small changes.

Alex Grujicic, head coach of BeStrong personal training, gives us some hints on how to feel your best over Ramadan.

Stay hydrated

Did you know the recommended intake of water is 300 to 500 millilitres per hour? If you are fasting, keep hydrating yourself regularly during the evening and early morning hours.

Everyone should avoid too salted, sweet and spicy food, as they will disrupt your hydration level and keep you thirsty. Feeling thirsty has an impact on your energy level and even your mood.

Make a date

Dates are a great way to break the fast as they provide natural sugars and minerals like potassium. A date not only helps you to hydrate quickly, it also gives you instant energy to make you feel rejuvenated after the long hours of fasting.

dates Ramadan stock image

Eat wise

The last meal before fasting is essential. A fibre meal is recommended in order to avoid hunger and to eliminate sugar and carbohydrate cravings.

Eat slowly, especially after long hours of fasting. It helps your digestive system to process food and prevents you from overeating.

Train safe

Best timings for training during Ramadan are either right before iftar or two hours after breaking the fast. Training can be done also before your last meal (suhoor).

If your goal is to lose fat, you can train earlier in a low to medium training zone (50-75 per cent of your Maximum Heart Rate (MHR)). During Ramadan it is easier to burn fat, especially if you train within the MHR zone for 30 to 60 minutes.

If your goal is to build muscle mass, the best time for training is just before iftar. Training intensity needs to be lower, meaning smaller weights and longer breaks between exercises and sets.

It is best to avoid high intensity training during fasting as it can make you dizzy, due to lower blood pressure. If you feel dizzy during your workout, slow down and lift your legs to a 45 degrees angle until you feel better.

Ramadan gives you the chance to reflect on your diet and choose healthier options. Be gentle with your body, and Ramadan Kareem.


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