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Five ways to stay fit during Ramadan

Working out during Ramadan is recommended to maintain your fitness level.

Some people can’t be botheredwith exercising during Ramadan. But by not exercising for an entire month youare much more likely to lose strength, gain weight and feel less energetic.

So how can you remain activewhilst fasting? Here are five guidelines to help:

  1. Adjust your fitness goals: No matter whatyour fitness goal is, put your ambitions on hold in Ramadan. During this month,your aim should not be to improve your fitness levels but to maintain whatyou've already achieved. You can do that by setting easier, yet slightlychallenging goals. Reduce the intensity and duration of your workouts and makesure you maintain an easier workout programme throughout the 30 days.

  2. Don’t work out while fasting: The besttime to perform your strength or weight training workout is not while you arefasting. If you are exercising when you don’t have energy, your body willsignificantly increase a catabolic hormone called cortisol, which can cause alot of muscle breakdown. An hour after Iftar is the best time to exercise.

What type of workout: Perform moreweight training exercises and limit cardio exercises to no more than twice aweek. Listen to your body and do short and intense 20 to 30 minute workouts, ortry yoga and pilates.If you wish to alter your exercise routine, youcan play a game of basketball, squash or football. Some people may prefer to goout for a brisk walk after Iftar. The trick is to change up your routine andtry different ways to exercise, so that you don’t get lethargic. 

Watch what you eat: Consume healthy foodsand drinks between Iftar and Suhoor, this way you will have more energy to carryyou through the day as you fast. Eat foods such as dates, fish, raw andunfiltered honey, figs and olive oil. Eat a small healthy meal every two hoursor so to spread and sustain your energy level.

  • Consistency is key: It is vital that youremain at least 80% consistent in your exercising efforts. Remaining determinedto exercise requires self-discipline that may be a challenge to some. Ratherthan not exercising at all, to help you remain consistent, you can modify yourworkout for the days that you feel you lack motivation.

The reality is, you can fast and exercise if you setrealistic goals, know when to exercise, and remain attentive to what you eat.If you want to maintain what you have worked so hard to attain, avoid the Iftargorge-fest, relax for an hour, then make sure you go do some exercise that youfeel happy and comfortable doing.

Be disciplined and consistent, as best youcan, throughout the 30 days of Ramadan, and you will maintain your currentfitness level.

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