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It’s not so much the method but the
intensities; “The method and ways in
which you work out will be slightly
altered by the types of activity that
an individual can participate in to
avoid ‘burn out, or exhaustion” he
When you actually partake in your
fitness routine during Ramadan
really depends on the individual,
suggests Garrett. :Many will find that
they can take part in physical activity
during the day without getting too
tired and some will feel that the best
time is just after they have eaten,”
he says. “The key to fitness during
Ramadan is to be smart and listen to
your body; your body will tell you
if it has the ability to work out or
not.” Bear in mind that if your body
tells you it needs a rest then do the
correct thing.
One of the best ways in which to
combat dehydration in the month
of Ramadan is by getting up for
Suhour and eating a proper meal,
says Garrett. “A meal combined of
a small amount of protein and fiber
will give a maximum amount of
vitamins and nutrients,” he says as
this helps to prevent feeling hungry
and controlling dehydration during
the day. “Fruit and vegetables are by
far the best source of fiber to help
combat dehydration,” he says. “At
least two glasses of water should be
consumed during this time of day.
Water provides oxygen in your blood
which prevents dehydration.”
Unless you have an existing health
concern already, Garrett explains
that it may not be necessary to
consult a doctor for permission to
partake in physical activity during
Ramadan. “And always remember to
stay within your limits, as too much
exercise could give you a real reason
for a trip to the doctor,” he says. “It is always
important to remember that fitness and
physical activity is not just going to the gym
or playing sports, as fitness is anything that
increases your heart rate.” Great examples
of light exercise are things that you can do
around the home; housework, working in
the garden, walking up and down the stairs,
dancing, stretching even playing with your
children are all great ways to get fitness into
your daily life.
says and this could, in turn, possibly lead to weight
gain during this period of fasting.
The Difference
The key difference in your workout is in the
reduction of intensity in your workout in
Ramadan, says Garrett. “Working at a high
intensity will cause the individual to feel
exhausted, due to the excessive fluid and
electrolytes lost through sweat,” he says.
“To combat exhaustion and fatigue, I would
recommend a substantial decrease in intensity.”
Fitness Tips for
Drink plenty of fluids when you can
such as water and fruit juice
Cut out as much fizzy drinks and
sugary items
Include as much fruit and vegetables
as possible
Stay active to keep a high metabolism
Make new and smaller realistic goals
Workout when it feels best, not when
you think you have to
Reduce Intensity
Stop immediately if you don’t feel
Do things that you enjoy
Remember to have fun
Five ideal exercises for
anyone who is fasting
There are, in fact, many low intensity
exercises that can be performed whilst
during the month of Ramadan, points
out Garrett. “If you are a member
at a gym or health club, then do not
hesitate to ask one of the qualified
trainers at your club for a weekly
workout program,” he says, and even
if you’re not a member of a gym or
health club, there are many of ways to
keep fit a home. “Below are my five top
exercises that can be executed at various
intensities depending on the individual’s
preference,” he says.
1. Step ups. If you don’t have a stepper
available you can either use the
bottom step of any stair case or a
small stool.
2. Explosive lunges. Very similar to
normal lunges. When in the lunge
position you would jump directly
vertical in the air switching your
leading leg over so that when you
land again you are in the lunge
position however it is reversed.
3. Squat Thrusts. Stand up straight,
drop down into a crouch position,
followed by thrusting your legs out
behind you before immediately
bringing them back to the crouch
position and straight back up to the
start position.
4. Walking. Simply going a walk is a
great low intensity way of working
out and it has been proven that
regular walking can help reduce the
risk of chronic illnesses such as, heart
disease, type 2 diabetes, asthma and
even prevent strokes.
5. Push Ups. Pushups are one of the
most common exercises to do when
working out. Pushups are great for
your chest, triceps, shoulders and
your torso. These can be simplified
by kneeling instead of having legs
July/Aug 2013