Weight gain during Ramadan is a common phenomenon and there are certain things required to keep it in check. Fitness First trainer, Trevor Flowers lets you in on some expert advice on how to maintain your workout schedule during the holy month. With hydration being the most important component of fitness, follow these simple tips toward a healthier Ramadan:
Maintenance is key
During Ramadan it is advised to plan your training with the goal of maintaining your fitness level in mind. Fasting during the day generally results in a depletion of energy with means your body will be sustaining at a very low pace. Keeping that in mind, while working out, make sure your sets and reps are consistent, without putting too much pressure on yourself. Don’t attempt to break any personal records. Instead, just concentrate on being active, thus promoting fitness.
What is the best time to train?
Going hours without food and drink will leave your body in a state of fatigue, affecting energy levels, and your overall state of mind. Pick a training schedule to suit your personal needs as everyone’s body responds to different schedules depending on each ones energy reserves. Training on low energy will mean a lack of focus and determination to push yourself. Most people prefer to train only after breaking their fast as they can ensure 100% dedication toward their workout once they are satisfied.
What is the right workout Intensity?
If you choose to work out during your fast, you will need to adjust your training intensity according to your energy levels. Consider reducing your training volume and the number of sets and avoid high intensity training or workouts that require too much effort. Instead of lifting heavier weights, try increasing your time intensity, thus stimulating your muscle in a safer manner.
Always keep hydrated
During Ramadan, many people are restricted from consuming fluids, leaving them in a state of dehydration, thus increasing the risk of injury. Dehydration also results in unsatisfactory performance levels and slows down your rate of recovery. This is why it is of prime importance to stay hydrated at night. The minimum aim should be at least 2.5 liters of water, throughout the evening.
Portion control is very important
When breaking your fast, be sure to watch over your food intake to make sure you are not over-doing it on your portion sizes. Remember, all foods have a calorific value, if you eat more than what your body needs, then the excess calories will be converted and stored as fat. The main reason for people gaining weight during Ramadan is because they neglect this point, and feast on high calorie foods when breaking their fast. Eat just the right amount to fuel your training.