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How to workout, stay fit during Ramadan

How to workout, stay fit during Ramadan

It’s very obvious that those fasting during the Holy month of Ramadan will be exposed to a different routine and environment.

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Published: Mon 22 Jun 2015, 5:22 PM

Last updated: Wed 8 Jul 2015, 2:53 PM

The common misconception is to cut back totally on our workout because you want to save energy during Ramadan days and so you will resume to your routine exercises only after Eid Al-Fitr. 

Here are some steps from Gold’s Gym guru that work best: 

• The good time to workout is after breaking fast. 

• Do not over strain and stop immediately if you feel light headed.

• Time and manage your workouts properly, that is do it few hours prior to breaking fast, so you will be able to refuel shortly thereafter.

• Do light cardio workout before breaking the fast.

• Take easily digested food and make sure you eat small portions and have at least 1 hour between each food intake.

• Leave a gap of at least 90 minutes between your meal and workout.

• You should do weight training after breaking the fast.

• Make sure you have a protein shake after your weight training.

• Your meals in the night should be also a choice of small portion easily digested food.

• You can have your last meal full of proteins, meat and eggs however make sure you are not going to bed at least 2 hours after that.

• The key lesson here is simply to be smart. 

Listen to your body. 

Health tips 

Health tips

Doing cardio exercise, such as running and cycling on an empty stomach in the morning can increase the amount of fat burnt by up to 20 per cent (it recommended no more than 30 minutes in one session). 

Adding skipping to your daily workout routine will burn 26kcal per minute. Unless you are training for a marathon, skip long slow duration training. 

Focus more on sprints of up to 60 seconds and weight training as this will be more beneficial for burning fat. 

Deadlift, bench press and squats are a fantastic overall body workout.  They are the 3 most compound exercises which are all connected leading to large amounts of calories burnt. 

Swimming is one of the best physical activities that children can participate in.  Swimming is a non-weight bearing exercise which will help develop coordination, Increase lung capacity, build muscular strength and increase endurance.

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