Achieve Fitness Goals, Even in Ramadan
Many of us are under the impression that Ramadan automatically means that exercise and fitness should slow down. But to clarify, Arwa Traboulsi, a Private Group Instructor and Health Coach reveals her dos and don’ts tips about fasting and fitness.
The Reality
Fasting during Ramadan does not mean that you should put your fitness routines on hold – the trick is to find the best time during the day to exercise, no matter how little it is. Whatever your preferred timing is, make sure that you work out in moderate intensity. Don’t overdo it. As previously mentioned Ramadan is not the right time to neither set new fitness goals nor push yourself to the max. But it should rather be considered as a time to maintain, which means continuing with your usual routines and not draining yourself; neither physically nor mentally.
Timing is Everything
The most preferred time to exercise for most people is right before iftar. That’s because, mentally, anyone is able to push themselves further, knowing that they are going to break their fast soon. If that’s not doable, then 30 to 60 minutes after eating is reasonable enough to hit the gym. If that too is not possible, then the middle of the day is also doable, but the least recommended, since you will probably exhaust yourself and will be unable to refuel properly.
Arwa’s other tips:
- Avoid high-intensity cardio during fasting. Instead, go for low intensity cardio to hit 60 percent of your heart rate for 30 to 45 minutes, 2 times per week.
- Drink 2 glasses of water before eating anything in order to dilute excessive stomach acid.
- To break your fast, eat whole foods and lean proteins, and avoid processed foods.
- Exercise 30 to 60 minutes after iftar.
- Always have a post workout meal, such as a protein shake or fruit.
- For suhoor, have something light such as yogurt with fruit. Stay away from heavy foods.
When you exercise while fasting, it essentially forces your body to shed fat, as your body’s fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food
Exercise and fasting together also yields acute increases in oxidative stress, which actually benefits your muscle
You can get many of the same benefits of fasting and exercise by exercising first thing in the morning, before breakfast when your stomach is empty
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If your workout includes heavy lifting , it’s important to eat within 30 minutes after your workout, and your meal should include fast-assimilating protein
It’s long been said that you should avoid eating shortly before exercise as it can lead to a spike in blood sugar followed by a decline that could harm your performance
In fasting cyclists who drank sugary drinks prior to a workout were able to complete a strenuous 20-minute ride with no problems
Research has shown eating easily digestible carbohydrates before exercise may enable you to work out longer
Fasting will lead to strongly supports skipping eating before exercise… especially if you’re interested in maximizing your fat-burning potential
one way to boost your return on your exercise “investment” may be to do your workout while fasting.
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When you exercise while intermittent fasting, it essentially forces your body to shed fat, as your body’s fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food
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The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy
Fasting before aerobic training leads to reductions in both body weight and body fat, while eating before a workout decreases only body weight.
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Exercise and fasting together also yields acute oxidative stress, which actually benefits your muscle
exercise and fasting help counteract all the main determinants of muscle aging.
Exercise while fasting may actually help to keep your brain, neuro-motors and muscle fibers biologically young
Intermittent fasting is not about binge eating followed by starvation, or any other extreme form of dieting
You can get many of the same benefits of fasting and exercise by exercising first thing in the morning, when your stomach is empty
Training on an empty stomach will effectively force your body to burn fat,
Fasted before exercise had increased levels of a certain muscle protein that plays a pivotal role in insulin sensitivity
Whey protein is a useful option here for fasting
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The end result is impressive weight loss, according to many devotees of this trendy diet.
While you may shed more fat when exercising on an IF diet, you may lose more muscle, too.
Intermittent fasting programs like LeanGains have strict rules about scheduling meals around workouts to maximize fat loss while still staying fueled.
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A lot of people fast for a variety of reasons. Some may fast for cultural or religious reasons, while others do it for weight loss or cleansing purposes
لا يوجد قرار محدد بشأن مقدار النشاط الصحي أثناء الصيام
normal levels of activity in fasting men and women may be continued unless they feel tired or sick.
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Complete bed rest during a fast is a prevalent
Exercise while fasting, you are able to maintain your healthy lifestyle or habit
The regular exercising can be a great way to maintain your routine.
exercising while fasting can be a good way to lose some weight.
For instance, Muslims who fast during the time of Ramadan are at an increased risk of developing dehydration.
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There is no strong evidence of lowered energy levels during a fast, the decision to exercise while fasting should be made on a case-to-case basis considering the overall health of the person and the exact nature of the fast
Whether or not you continue to lift weights during a fast will depend on the type of fast like Islamic
There are three main reasons why people choose to fast: cleansing, weight loss and spirituality
Fasting for religious reasons is thought to help people focus on the divine
Fasting to lose weight may provide rapid short-term weight loss.
Each type of fast has different rules about what you can’t eat and for how long.
If you are able to consume any calories during a fast, they will usually be mainly carbohydrates. Consuming some carbohydrates — like juice, rice and potatoes
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A fast that doesn’t even allow water is an extreme strain on the body
After a few days of fasting, your metabolism slows down. The body will also begin to use body fat, muscle and bone to get the nutrients
A fast can make you irritable and tired and can also affect blood sugar levels
Fasting is part of many religious traditions and is also used as a dieting strategy.
You become more sensitive to insulin and allow the human growth hormone to help you burn fat and build muscle
Working out in a fasted state also allows the human growth hormone to work in your favor.
In RAMADAN after a few fasted workouts I saw vast improvement. My energy levels skyrocketed and I saw increased fat loss and muscle growth.
🕌 Ramadan miracles : Working out in a fasted state trains your body to burn fat more efficiently