RAMADAN FITNESS GUIDE
Watch your weight this Ramadan by following these tips for healthy eating and exercising
The Holy Month of Ramadan is upon us once again. It is the month of spiritual growth and self-discipline. It is the time to get together with friends and family for Suhoor and Iftar parties. But, after a month of fasting and feasting, it is probable to gain unwanted weight. So we, at Panorama, decided to answer this burning question for you this year: How can we utilise this month to lose some weight? We know that it is extremely dificult to
exercise while fasting, and after Iftar is an entirely different story. Well, let’s change that this year.
The best way to approach your diet during Ramadan is to have healthy and balanced meals, which include the correct amount of ibre, carbs, proteins and fats.
Contrary to popular belief, you can survive without fatty fried foods come Iftar time. In all honesty, your Ramadan food plan should not differ too much from what you normally eat during the rest of the year.
For pre-iftar workouts
We are sure you have all heard that working out on an empty stomach is more effective as, instead of burning off your most
recent meal, your body is more likely to burn calories from stored fat. This same principle applies to a preiftar workouts.
Also, some of us like to get our workouts out of the way so we can be free to relax after Iftar. For those people, the most important thing would be a illing Suhoor
meal to carry them through the day and through their workout session. A proper sleep schedule is equally important for increasing and maintaining your energy levels.
l Note: Yes, hydration is important during exercise, but if you go for a pre-iftar workout, we suggest you skip the HIIT and just do moderate cardio for 40 to 45 minutes. Go one hour before Iftar (if you can muster up the energy) so you can hydrate immediately after. This also helps in illing your
stomach with water so you don’t binge eat.
l A Suhoor meal plan for this should deinitely include
eggs, fruit, milk or yoghurt and lots of water. You can combine your fruit and dairy requirements by including a smoothie in your Suhoor meal.
l Try and keep yourself away from strenuous activities throughout the day so you can be energised for your workout session. Squeeze in an hour or two of sleep before hitting the treadmill. l Keep your workouts short. Include light cardiovascular exercises like walking or cycling to help burn the
calories. with some Follow mat exercises these up including dips and lunges. pushups, Stretching squats, exercises before starting your workout can be helpful in
warming up your body.
l Avoid high intensity exercises such as sprinting, using the Stairmaster or heavy weightlifting. It could use too much of your energy and may lead to dizziness, low blood sugar and a drop in blood pressure.
l Following the workout, it is important to start your Iftar meal right. It should include complex carbs such as whole grain foods, lentils, vegetables; healthy fats including nuts, ish,
avocados; and protein.
l Dates are a staple during Ramadan. They contain sugar, fat, proteins, ibre and
are a good source of various vitamins. Breaking your fast with two or three dates post workout can help you regain your energy and raise your low blood sugar.
l Next, go for a bowl of soup or salad. Not only are these healthy post-workout meals, they replenish your body without overdoing it. After a prayer break, you can go for a meal which is a mix of vegetables and proteins. End the day with a portion of dried fruits and nuts as a healthy snack.
l Skip out on processed, junk, deep fried and sugary food and drinks. Make it a priority to eat healthy foods and you can treat yourself to a portion of dessert at the end of the week. If you like to drink green or black tea, use honey as a sugar substitute. A teaspoon of honey can give you a much-needed boost of energy.
For post-iftar workouts
A post-iftar workout comes with its own set of challenges. You may feel lazy or lethargic, or you may have over indulged on food and ind it hard
to move a muscle. Let’s face it: After you’ve had that piece of cake that you had been eyeing since the afternoon, are you really thinking, “Time to change and go to the gym”? Chances are, you aren’t.
Well, we have a solution. Sort of.
l Always wait about one to two hours after eating before you head off to the gym. This helps because you get over the food coma that you are in. To get over it faster, try to walk in place to
warm up while watching your favourite Ramadan TV show.
l The upside to exercising after Iftar is that your body has all the water and food it needs to feel energised. And of course, you can hydrate all you want during your workout. For better results, we suggest breaking your fast with dates and water, then eating a light Iftar before your workout session, like a smoothie, soup or salad; followed by a proper meal an hour or two after you are done exercising.
l Where workouts are concerned, you can literally do any kind of exercise after Iftar, whether it’s strength training or high intensity cardio. Gyms offer a variety of different classes every day ranging from aqua aerobics, circuit training and cycling to power yoga and even belly dancing. Also, all the gyms here change their class timings to after Iftar or Taraweeh. So if you feel bored with plain old HIIT, dance away the blues in a Zumba class.
If you feel you are not up for working out at all during Ramadan, don’t feel bad. Everyone is different when it comes to exercising. You may
be strained for time or have too much on your plate (no pun intended). Just a walk to and from the mosque can help you stay it as long as you
take care of the food you are putting in your body.
To sum it up, it doesn’t matter which workout time or style works best for you, as long as you just do it. Exercising should be a part of your Ramadan routine, not only because it may help you lose some weight, but also because it will keep you it, healthy
and feeling fresh.
And remember not to compare your itness
level with others. When it comes to exercising, your only competition should be you.
From all of us at Panorama, Ramadan Mubarak!