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Healthy Ramadan Tips By Kevin Zahri

Balanced Diet During Ramadan Stay Healthy During Ramadan

Exercising during the holy month of Ramadan is still possible but you need to know which exercise, when to do it and how. And be sure to stay safe. Here are some exercise guidelines that you can follow:

When is the best time to burn fat?

An hour before iftar is the best time to burn fat. By the time you approach iftar, your body has used up most of the body’s glycogen (sugar) and now, turns to fat.

What to do:

Keep you training intensity low with your heart rate around 65% max. For most, this would include brisk walking uphill, a slow jog, housekeeping etc.

Note: If you are running out of breath, your intensity is too high.

Must you exercise during Ramadan?

No you don’t have to exercise during Ramadan to lose weight. The reduction in calorie intake from food alone with create a calorie deficit that can help you lose weight

Note: When Ramadan comes along, I personally really cut down or stop training for the entire month. This helps my body to recover from the year-long wear and tear. Think of Ramadan as an off-season for a professional athlete. The body needs a time out too.

What about high intensity training?

If you want to include high intensity training like competitive sports, Tabata or circuit training routines during Ramadan, do it after breaking your fast.

Important:

It is not the lack of food but it’s the lack of water that’s to “blame”. High intensity training in the state of dehydration is extremely dangerous and can lead to nausea, vomiting, injuries, stroke or even death. Remember to be safe.

So when can I do HIIT or weight training?

After you break your fast. Stick to easy-to-digest food or fluid, then give it 20 minutes before you start your routine. If you break fast with a relatively heavy meal, wait around 60-90 minutes for digestion to settle.

What about my fitness level?

Since you can’t train as hard as you would normally, your cardiovascular fitness will take a hit. It’s very similar to injured athletes who are forced out by injury. Before they can make a comeback, they need to rebuild their fitness.

What about my muscle mass?

Unless you are consistently working out, your muscle mass will suffer as well. You can minimise muscle loss by continuing your workouts and supplementing your diet with anti-catabolic supplements. Either way, I can almost guarantee that your muscle will take a hit but thanks to muscle-memory, you will be back in no time after Ramadan.