Muslims around the world are preparing to observe the holy month of Ramadan, a period of deep spiritual meditation and fasting that occurs every year.
In 2022, Ramadan is expected to begin on Saturday, April 2, although it could arrive a day later if the moon is not in sight and end on Sunday, May 1.
Do you want to stay in shape all the time? Exercising and maintaining a healthy lifestyle during Ramadan can be difficult when one cannot drink water or eat from sunrise to sunset. But personal training experts say there are ways to get the job done.
We asked three practicing Muslim personal trainers to share their tips for staying in shape over the next month…
1. Hydrate in the morning
Drinking as much water as possible between Ifta (evening meal) and Suhoor (pre-breakfast meal) can help reduce the risk of dehydration throughout the day, especially if you have some plans to exercise, says Apricus Salique, Bio-Synergy trainer and ambassador. “The only water that can be drunk is until sunset, which falls around 8:00 p.m. this year, which means that the fast lasts more than 12 hours.
“I usually drink four large glasses of water before sunrise to keep myself hydrated the day before.”
2. Find a good time
Fasting is different for everyone, so it’s all about finding a workout time that works for you. “I train at night, after a few hours of breaking my fast, as it means I can drink water during my sessions and not worry about dehydration,” says Salique.
Souad Gharib, owner of the women’s only personal training service, Women’s Trainer, says that doing his workouts early in the day helps him to cope in the difficult hours of the evening, when hunger and fatigue are often present. In Ramadan until the evening, I am exhausted. Exercising before my work pays off fast for me, as I feel I have a little more energy if I do it first thing in the morning.”
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3. Join a 24 hour gym
You don’t have to sacrifice fasting weight loss. “Most gyms close at 10:00 in the afternoon, but joining a local 24-hour gym during the month of Ramadan gives you the flexibility to work out after breaking the fast or between prayers,” says Salique. “Of course he can practice at home, but he likes to go out and be in a new environment.”
4. Try strength training
If you love HIIT (high intensity interval training) workouts, try to stick to your regular cardio schedule, but it’s a good idea to switch to less intense workouts with fewer repetitions and rest periods.
“I like to take my workouts easy during Ramadan and usually choose to do strength training,” says Gharib. “I can train those legs, top days, top days, split days, but I don’t work out that way where I’m sweating a lot and feeling hungry. It’s tough and controlled for me, it’s not about breaking a personal best.
5. eat breakfast with heart
“Eat a good breakfast (before rising) of complex carbohydrates,” advises Salique. “For me, because it has a lot of oats and nuts with palm and bananas, this gives you slow-release energy throughout the day and keeps you feeling fuller for longer.”
6. Take time to recover
Every exercise diet needs rest, but waking up early to pray and going to sleep later in Ramadan can make it difficult to get enough sleep. “Naps is very important for recovery. I usually go back to sleep after the morning prayer at 5:00 am and take a short nap, then I exercise at 9:00 am, while Salique says that he sleeps from 5:00 pm until it is time to break the fast, to revive
“Everything is timely,” Gharib said. “You can really feel dizzy the first week, so take more frequent breaks during the day if possible.”
7. Exercise, if it’s just 10 minutes a day
If you don’t have the energy for a 45-minute workout, consider doing whatever restful activity you can.
“Stretch, do yoga, walk — whatever movement you like, do it,” says body transformation coach Nazia Khatun (@fitnessrebornuk1). “It will help your mental health, so that sitting all day, or sleeping, can feel more fatigue and tiredness.”
Salique adds: “I don’t train for more than an hour, which is less than usual for me, and it’s very easy to maintain my regular workouts during Ramadan.”
8. Eat foods that you enjoy without any food groups
“Ramadan is not a defeated period,” Khatun emphasizes. “By eating in moderation and being mindful of portion sizes, he feels better during Ramadan every day, which boosts energy levels during the fasting period.”