Learn how to stay fit during Ramadan if you are doing it this year – it is expected to begin on the evening of March 10th (Sunday) and end on April 9th (Tuesday).
Staying fit during Ramadan, a time when Muslims worldwide observe fasting from dawn to dusk, presents unique challenges and opportunities for those looking to maintain or improve their physical fitness. The key to navigating this period is understanding how the body responds to fasting and adapting your workout and nutritional strategies accordingly.
Fasting during Ramadan involves abstaining from food and drink during daylight hours, which can significantly impact energy levels and hydration. Despite these constraints, it’s entirely possible to sustain your fitness regime, although expectations for muscle gain or significant weight loss should be tempered. The primary goal should be maintenance and incorporating practices that align with the body’s altered nutritional and hydration status.
Training frequency should ideally be adjusted to match your pre-Ramadan routine to prevent overexertion. If you’re accustomed to working out once or twice a week, suddenly increasing this to three times a week can lead to fatigue. Aim for consistency in your training schedule, opting for three to five sessions per week, depending on your usual routine. Short, focused workouts are more beneficial during this time, as energy levels are likely to be lower.
The information from this article is largely taken from the expertise of Jordan Yeoh and a video he shared. Jordan Yeoh is a YouTube fitness influencer with close to 4 million subscribers on his channel. He usually shares tips on workouts, exercises and all about getting fitter.
What Is Ramadan
Ramadan is the ninth month of the Islamic lunar calendar and is considered one of the holiest months for Muslims worldwide. It is observed by Muslims as a month of fasting, prayer, reflection, and community. During Ramadan, adult Muslims fast from dawn until dusk, abstaining from food, drink, smoking, and sinful behaviour to focus on spirituality, purification, and self-discipline.
The fast during Ramadan is one of the Five Pillars of Islam, which are the foundation of Muslim life. The fasting is intended to bring the faithful closer to God and to remind them of the suffering of those less fortunate. It’s a time for Muslims to strengthen their faith, practice self-control, and deepen their spiritual connection.
While Ramadan is specifically a Muslim observance, people from other religions can take part in some aspects of it if they wish, out of curiosity, solidarity, or as a form of spiritual practice. Non-Muslims can participate in fasting or join in the Iftar meals, which are the meals consumed to break the fast at sunset. These gestures can be seen as acts of respect and understanding towards the Muslim faith and can promote interfaith harmony.
However, while non-Muslims can partake in the fasting or communal aspects of Ramadan, they do not observe it in its full religious context. The spiritual significance and practices of Ramadan are specific to Islam and hold a particular meaning for Muslims that might not resonate in the same way with individuals from other faiths. Thus, while participation in fasting or Iftar is possible and can be a form of solidarity or personal exploration, the religious observance of Ramadan in its entirety is specific to followers of Islam.
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How To Stay Fit During Ramadan
Training Strategy
Your training regimen during Ramadan should be adapted to accommodate the changes in your daily routine and energy levels. Jordan Yeoh suggests, “You should train about three to five times a week,” indicating the importance of maintaining a consistent exercise schedule. However, it’s crucial to align this frequency with your pre-Ramadan habits to avoid undue stress on your body.
Engaging in familiar workout routines is recommended. Yeoh advises against trying new, intense forms of exercise during this period: “If you’re not used to bodyweight circuit training like my style of work, doing it probably will fatigue you very fast.” Instead, focus on strength training with straight sets, which allows for better energy management and concentration, crucial aspects when your body is operating on reduced fuel and hydration.
Breathing Techniques
Proper breathing is more vital during Ramadan workouts to prevent dehydration. Yeoh emphasizes, “Try to breathe from the nose, inhale from your nose and exhale from your mouth,” to reduce the risk of a dry mouth, which can be a significant discomfort when access to water is restricted.
Workout Timing
Choosing the right time to exercise can significantly enhance your workout effectiveness and comfort. Training just before Iftar (breaking the fast) is strategic because it aligns your post-workout recovery with mealtime, allowing immediate rehydration and nutrient replenishment. As Yeoh puts it, “Training right before breaking fast is a good idea because right after you train, you can have your water, you feel good.”
Nutritional Focus
During Ramadan, the emphasis should be on balanced, nutrient-rich meals that support your fitness goals and fasting requirements. Protein intake is crucial; as Yeoh notes, “Protein lasts longer in your system; you’ll feel full longer.” This macronutrient is vital for muscle repair and can help maintain muscle mass during the fasting period.
Carbohydrates also play a significant role in your Ramadan nutrition. They are essential for maintaining hydration and energy levels. Yeoh warns against cutting carbohydrates entirely, “To stay hydrated, you need some carbohydrate… water will just go away; you just pee, you just sweat it out, and you’ll feel thirsty all the time.” Ensuring a balanced intake of carbohydrates can help sustain your energy levels through fasting hours and support your workouts.
Why Carbs Are NOT Your Enemy (For Fat Loss or Muscle Growth)
While Ramadan poses unique challenges for maintaining fitness, it also offers an opportunity to focus on balanced, mindful exercise and nutrition. Adjust your fitness routine to align with your body’s needs during fasting, focusing on maintenance rather than ambitious gains. Embrace this time as one for spiritual growth and physical discipline, remembering that the true essence of fitness is a year-round commitment, not confined to a single month. By approaching Ramadan with a well-considered plan for training and nutrition, you can stay fit, healthy, and spiritually fulfilled.
For more information about how to stay fit during Ramadan, you can check out the video below from Jordan Yeoh. In it, he explains in further detail what you should be focusing on to maintain your muscle mass during this period of fasting.
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Pros and Cons of Trying to Maintain Caloric Maintenance During Ramadan
During Ramadan, individuals observe fasting from dawn until sunset, which significantly alters their daily eating patterns. While maintaining caloric intake might seem challenging, it’s crucial to ensure that the body receives the necessary nutrients and energy during the non-fasting hours. The pre-dawn meal (suhoor) and the meal after sunset (iftar) provide opportunities to incorporate a balanced diet that sustains energy levels throughout the day. However, it’s essential to focus on the quality of the calories consumed, choosing nutrient-dense foods that offer sustained energy, rather than indulging in overly processed or high-sugar foods that can lead to energy spikes and crashes.
Failing to maintain an adequate caloric intake during Ramadan can lead to a range of health issues. Insufficient calorie consumption can cause fatigue, weakness, concentration difficulties, and decreased immunity, which might hinder daily activities and the ability to perform prayers. Over time, a significant calorie deficit can also lead to muscle loss and nutritional deficiencies, impacting overall health and well-being.
Conversely, attempting to consume an entire day’s worth of calories in a short window can strain the digestive system, leading to discomfort and potential health issues. Overeating during iftar or suhoor can cause indigestion, bloating, and lethargy, which can be counterproductive, especially for those engaging in nightly prayers or Taraweeh. It’s also worth noting that excessive calorie consumption, particularly from unhealthy food choices, can lead to unwanted weight gain, negating the potential benefits of fasting.
Ultimately, the goal during Ramadan is to achieve a balance, consuming sufficient calories to support one’s energy needs while avoiding overindulgence. It’s advisable to focus on balanced meals that include a variety of food groups, ensuring an intake of complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. Staying hydrated and avoiding caffeinated beverages is also crucial to support overall health during this holy month.
