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Exercising during Ramadan has been a hot topic of discussion, with many experts advising people who are fasting to reduce the intensity of their workouts
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Rashid Mullah. Photos provided.
For former professional basketball star Fadi El-Khatib, Ramadan is when he is at his best on the court. “I went to the world championships while fasting,” he said. “I’m the captain of the team. When you’re the captain, you’re the leader, all eyes are on you.
It happens to be Ramadan. The game was around 1pm and we didn’t break our fast until 8pm. I played the best performance of my life. “
According to Fadi, who now runs a gym in Dubai, the reason why he can hit such a good result is because of his mental strength. “It’s a matter of challenging myself to compete while I’m fasting,” he said. “Yes, God has given you the willpower to overcome all challenges, but you also need to seize it to set an example.”
Exercising during Ramadan has been a hot topic of discussion, with many experts advising people who are fasting to exercise less during Ramadan. Some professional athletes revealed how they manage this type of exercise this month.
listen to your body
CrossFit champion Rashid Al Mulla says he listens to his body and adjusts his workouts during Ramadan. “On the one hand, it promotes fat loss and improves insulin sensitivity,” he says. “On the other hand, it can lead to dehydration, hypoglycemia and decreased performance during high-intensity exercise, so you have to decide carefully what your body needs.”
The UAE national, who also owns a clinic called Frio, said his performance does suffer during Ramadan. “Changing the timing and frequency of meals and disrupting sleep patterns can really affect [my] Physical and cognitive performance during Ramadan,” he said. “Add to this the challenge of adjusting to a new diet and sleep schedule. “
Professional enduro racer Shamsa al Shamsi agrees that many people’s energy levels drop during Ramadan. “It affects their athletic performance,” she said. “It’s important to listen to your body and adjust the intensity of your workout accordingly. Also, since fasting can lead to dehydration, it’s crucial to drink plenty of water and deplete electrolytes before and after iftar to help maintain peak performance. “
Variety
According to Shamsa, it’s often necessary to change up your workout routine while you’re fasting. “These changes may include reducing the intensity or duration of exercise, switching to lower-intensity exercise, or scheduling exercise at non-fasting times,” she says.
“Also, it’s important to prioritize hydration and nutrition before and after a workout to help your body recover and maintain muscle mass. People should take care not to overwork, skip meals during non-fasting times, and not eat too much sugar or processed foods. “
Fadi, nicknamed the “Lebanese Tiger”, also revealed that even during Ramadan, he still insists on exercising for two hours a day, choosing to simply change the time of exercise. “Usually, I work out early in the morning,” he said. “But now, during Ramadan, I do it late at night.”
Rashid says he’s also fine-tuned his workouts. “My exercise routine, program-wise, is the same,” he says. “However, I reduced the intensity and load by 30 percent.”
The dos and don’ts of exercising during Ramadan, according to Rashid Al Mulla
- Choose low-to-moderate-intensity activities, such as walking, yoga, or light weight lifting and strength training.
- Break your fast with a balanced meal containing protein, healthy fats, and complex carbohydrates.
don’t want:
- Do not use too much force during high-intensity exercise, otherwise it will cause dizziness.
- Do not train for extended periods of time without eating as this can lead to muscle breakdown and cramping.
- Do not skip meals or restrict calories, as this can lead to nutrient deficiencies and other health problems.
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