Fasting for 30 consecutive days is no excuse for laziness. While following your regular exercise routine might be more challenging during Ramadan, abandoning the gym and exercise all together can harm your body and reduce your muscle strength.
With the UAE’s soaring temperatures touching close to 50 degrees Celsius, many people assume that exercising in Ramadan could lead to a severe case of dehydration and exhaustion. However, the key to a healthy routine this month is to hit the gym after ending your fast in a few hours, or to exercise a little before suhour. Once your body has digested a moderate and healthy meal, along with a sufficient amount of water, exercising should be a piece of cake.
Depending on your age, and state of health, exercising can range from weight training, cardio, and contact sports to low-pace exercises such as yoga, Pilates, and walking.
Gulf News talked to doctors, nutritionists and fitness trainers about the recommended types of exercise for each age group, and the best time to be active during Ramadan.
MALE
Age category 20-35:
1 Type of exercise: Same as on regular days — weight training, cardio, sports, and yoga.
2 Number of times to exercise per week: Follow the same pattern as regular days, if possible, which ideally is at least five times a week.
3 The best time: For weight-training, an hour after iftar, and just before Taraweeh prayers. Never weight train while fasting. It can lead to too much muscle breakdown and loss of lean mass, and can cause a significant rise in the catabolic hormone cortisol and may lead to dehydration.
Duration: Short but an intense 30-minute workout.
For cardio workouts for maximum fat loss, before suhour, around 3.30am is ideal. Doing cardio exercises during this time is most beneficial. If this is not convenient, the next best time is after a light iftar. To burn fat rather than lean mass, the exercise session should be for approximately 30-45 minutes.
4 People with health conditions: For all age groups, the type and frequency of exercise depends on whether the person is suffering from an acute or a chronic condition. In the case of an acute illness, avoid all types of exercise. In the case of chronic conditions, modify your timings and your meal pattern, and avoid heavy and fatty meals.
Age category: 35-55
1 Type of exercise: Same as on regular days. You can also opt for indoor exercises like swimming, treadmill and modified weight training. Simplified outdoor exercise can include brisk walking, light jogging, light sports including cricket, football, tennis, volleyball etc.
2 Number of times to exercise per week: Follow the same pattern as regular days, if possible, which ideally is at least five times a week.
3 Best time: 30 minutes before suhour or 2-3 hours after iftar.
Avoid training before iftar as you are likely to have low blood sugar levels, which can cause dizziness, nausea, and low energy. Training while fasting can result in the breakdown of muscle for energy instead of carbs or fats.
4 People with health conditions: For all age groups, type and frequency of exercise depends on whether the person is suffering from an acute or a chronic condition. In the case of an acute illness, avoid all types of exercise. In the case of chronic conditions modify your timings and your meal pattern, and avoid heavy and fatty meals. You can also follow mild indoor and outdoor exercise mentioned above.
WOMEN
Age category 20-35
1 Type of exercise: Same as your regular days — weight training, cardio exercises, sports, and yoga.
2 Number of times to exercise per week: Follow the same pattern as regular days, if possible, which ideally is at least five times a week.
Approximately 30-45 minutes, to effectively burn fat rather than lean mass.
3 Best time: For weight training, an hour after iftar, just before Taraweeh prayers — and never while fasting. Weight-training during fasting hours can create too much muscle breakdown and loss of lean mass, and can cause a significant rise in the catabolic hormone cortisol and may lead to dehydration. The weight training session should be a short but intense 30-minute workout. For cardio, the best time for maximum fat loss is before suhour, around 3.30am. This time is most beneficial. If this is not convenient, the next best time is after a light iftar.
4 People with health conditions: For all age groups, type and frequency of exercise depends on whether the person is suffering from an acute or a chronic condition. In the case of an acute illness, avoid all types of exercise. In the case of chronic conditions, modify your timings and your meal pattern, and avoid heavy and fatty meals.
For women who are in the early stages of pregnancy, exercising should be 2-3 three hours after iftar, and should be limited to brisk walking, swimming, and yoga.
Age category 35-55:
1 Type of exercise: For women in this age group, indoor exercise can include swimming, tread mill and modified weight training. Simplified outdoor exercise can include brisk walking, light jogging, light sports such as tennis, volleyball, basketball, etc.
2 Number of times to exercise per week: Follow the same pattern as regular days if possible, which ideally is five times a week.
Duration: Approximately 30-45 minutes, to effectively burn fat rather than lean mass.
3 Best time during the day: The best time to exercise is 30 minutes before suhour or 2-3 hours after iftar. Avoid training before iftar. as you are most likely to have low blood sugar levels, which can cause dizziness and nausea, and low energy levels. Training while fasting is more likely to result in the breakdown of muscle for energy instead of carbs or fats.
4 People with health conditions:
For all age groups, the type and frequency of exercise depends on whether the person is suffering from an acute or chronic condition. In the case of an acute illness, avoid all types of exercise. In the case of chronic conditions modify your timings and your meal pattern, and avoid heavy and fatty meals. You can also follow mild indoor and outdoor exercise mentioned above.
For women who are in the early stages of pregnancy, exercising should be two to three hours after iftar, and should be limited to brisk walking, swimming, and yoga.
Information courtesy: Dr Mohammad Arshad Khan, Specialist Orthopaedics, Prime Hospital.
