Exercise and food to get you through the fast
Fast Fitness
ON JUNE 7 Muslims around the world will fast during the month of Ramadaan, refraining from eating anything from dawn to dusk for 30 days.
Wellness and fitness trainer Washington Mngomezulu says the body should not shut off during this period and people should continue exercising – one month of no exercise is equivalent to the body being sedate for four. Common questions: • How can one work out and eat properly while fasting?
• What exercises can be done during this month?
• When is the best time to exercise?
• What should a person who has an illness such as diabetes do during Ramadaan if they want to train (without dropping glucose levels)?
Most people find during Ramadaan they lose strength and muscle mass. Some have no energy to exercise.
Some are attracted by the delicious food offered at the time of breaking the fast (iftar), while others feel if they don’t eat enough pre-dawn (suhr), they will not be able to perform.
Mngomzeulu, the chief executive of Accelerate2Fitness, based at Kings Park High Performance Centre, trains your everyday Joe to athletes including future champions preparing for the Sharks rugby team.
Among his clients are Muslims whom he has advised not to quit training during Ramadaan.
The body becomes dehydrated during the fast because you do not eat or drink for up to 12 hours.
The goal is to maximise your metabolism (even though it will slow down due to less frequent meals), he says.
You need to preserve and enhance as much lean muscle mass as possible (which will inherently increase metabolic rate and allow you to burn more calories at rest) and maximise your workout, both cardio and weight training. He advises over Ramadaan: • Ensure maximum nutrient intake with carbohydrates, fats and proteins.
• When you are able to do so, drink a lot of fluids and water. Hypotonic drinks are advisable.
• Limit cardio exercises to two days a week at the most.
• If you have diabetes, monitor your glucose levels while training.
Do not quit training if you are fasting; rather determine appropriate times for training.
• Exercise at a low-intensity level, but for up to 30 minutes, focusing on aerobic and strength training.
• If you suffer high blood pressure or hypertension, you should do low-intensity exercise, or 75 percent of your maximum heart rate.
• Intermittent exercise, such as action soccer or cricket, after sunset and evening prayer is a good way to maintain physical activity and fitness.
• If you want to weight train, it is best to do it after taraweeh prayers at night – as you have enough water and food (small meal) in your body. If this is too late, the next best time to weight train is about an hour after iftar before the taraweeh prayer – perhaps for 30 minutes.
• The best time to do cardio work for maximum fat loss is before suhoor. If that’s too hard, the next best time to do cardio is 30-45 minutes after a “light” iftar.
• Short, high-intensity cardio like sprinting (interval walking) is great to do during Ramadaan. It takes less than 10 minutes and provides maximum benefit in terms of fat burning and lean muscle preservation.
After you break your fast, it would be good to take a walk – this is a good way to bring some moderate cardio to your body.
Do not assume that if you are not eating that you are losing weight. When you do not eat, the ability to store fat rises, making whatever you eat crucial to you maintaining your size and weight.
Healthy foods to eat during Ramadaan. are dates and berries – they contain a blend of glucose and fructose and have a high potassium content (about 64 percent more than bananas).
Raw, unfiltered honey has many phytochemicals and flavonoids that can enhance health. Honey is very good for increasing energy.
Eating fish regularly can have positive effects on health. The fish oils’ eicosapentaenoic acid and docosahexaenoic acid have been shown to improve brain function, enhance cardiovascular health and reduce inflammation.
Among the best fish are cold water wild salmon, orange roughy, deep sea cod, sea bass, ahi tuna, mahimahi, and tilapia.
Figs contain key minerals such as calcium, iron, magnesium, and potassium. They are a great source of fibre and can support healthy blood sugar levels.
Olive Oil has omega 9 or oleic fatty acids. It has been shown to increase the good cholesterol (high-density lipoprotein) while lowering bad cholesterol (lowdensity lipoprotein). It also seems to have antioxidant effects. Look for extra virgin olive oil (coldpressed). Cooking with it can lower some of its benefits. Add it after the food is cooked.