Another heavy topic for discussion! Here are just a few ideas in my second article for:
In the holy month of Ramadan, daytime fasting is compulsory, therefore the thought of exercise is usually banished until the month is over. But is this really necessary? Is it possible to work out during this time? What is the best way to exercise during Ramadan?
To start with, yes it is possible to exercise during Ramadan; athletes have been known to train close to normal, and even compete, including participation in the 2012 Olympic Games in London last year. It is, however, important to be aware of your limitations, needs and essential requirements. The best time to exercise is between dusk and dawn, while you can eat and drink water freely; however for many this may not be an option. A lot of current research is going into ways of fuelling the body in order to exercise during a fasting day, and there are now many supplements on the market for those needs; athletes are monitored and given instructions by professionals, if in doubt don’t be afraid to ask for help yourself.
Exercising between Fajr and Maghrib Salaah is manageable, though it is stillhighly recommended to exercise as close to eating times as possible, so after sunrise or before sunset, as your body has the least time after/before being able to eat and drink. It is important to listen to your body and adapt your exercises if necessary, more time may be needed between sets and exercises. Resistance training in a fasting state will help the body to flush out toxins and waste through the lymphatic system (only moved by muscle contractions).The main problem with exercising and Ramadan is the lack of water, if suffering with any symptoms of dehydration it is better to avoid any sweating or excess strain on the body. Lowering the intensity of the work out is a necessity in most cases.
For those that enjoy working out a couple of times a week, but don’t live at the gym, trying a new stretch, core or balance class could be the ideal choice for this month. The body will get essential training and movements, while not being put in a position where dehydration and total failure is a major risk. Walking is also a great, low-impact option; take the opportunity to visit new places, walk different routes and challenge yourself with a few different terrains.
Fasting was once believed to be harmful and disruptive to the body; recent studies into food and biomechanics (the movement of the body) have become more advanced and more varied than ever before, now resulting in positive conclusions of the question of fasting. Correct dieting techniques and daily body requirements, are subjects regularly being discussed and debated throughout the world of human science. Methods such as intermittent fasting are now used commonly in the competitive fitness world, for performance improvement and change in body composition. However, it is always important to know how to remain safe and healthy throughout any period of self-controlled fasting.
No matter what exercise you do during Ramadan the highest priority should be the food you consume before and after the daily fast, if unsure a professional will be able to assist you with essential knowledge for nutrition and food preparation. Water should be drunk consistently from sunset to sunrise. Most of all, exercise in the month of Ramadan should be comfortable and enjoyable for you, it is a personal month for reflection and self-detox. Allah knows best.
Feel free to message me if you have anything further to ask on this topic 🙂
Asalaamu Alaykum ❤
Safiyah Esack – 02/06/2013