Ramadan and sport, favor low intensity exercises!

Maintaining your sporting goals during the holy month of Ramadan can be quite a difficult exercise for many practitioners. Indeed, abstaining from eating and drinking from dawn until sunset subjects the human body to more stress than usual. It is therefore necessary to pay particular attention to the organization of his training sessions when Ramadan begins, very soon.

Islam teaches us that taking care of one’s body is an act of worship. But during Ramadan the way we do it is different from the rest of the year. During the month of fasting, the body experiences a greater need for rest, and it has less ability to concentrate on the volume or intensity of training. Take advantage of this period to better listen to your feelings, take care of your mind – it will benefit you all the rest of the year.

For people looking to build muscle

If your goal is muscle gainyou must continue to consume enough proteins during the food period, between iftar and souhour. If you can, supplement with protein shakes, fruit, and nut butters.

In terms of bodybuilding, keep training, but in reducing workloads and increasing the number of repetitions. This will help you preserve your muscles without putting too much stress on your body.

Also, give preference to polyarticular exercises (squat, deadlift, bench press, etc.) rather than isolation exercises. Because these polyarticular exercises involve a greater number of muscles per exercise; this then makes it possible to work the entire body with a minimum of exercises.

The workouts for the whole body (in full body) will also help you engage every muscle group in your body while spending less time in the gym. If you find it difficult to maintain your activity level during Ramadan, this method is ideal.

Finally, strive to establish a good brain-muscle connectionand rather than trying to lift as heavy as possible, focus on perfecting your execution.

For people looking to lose weight

Again, protein shakes and smoothies are recommended to help maintain a good level of vitamins and macronutrients.

During Ramadan, many families overeat high-calorie fatty or sugary foods. It is therefore essential, for those who want to lose weight, to know how to “enjoy themselves” in moderation. Consuming foods rich in protein, fruits and vegetables will ensure a good macro and micronutrient balance.

Otherwise, try to maintain your training program, but remember to reduce the intensity of the exercises during the fast. If you can’t keep up the pace, choose soft activities such as walking, flexibility sports or yoga. If you’re in a calorie deficit, resistance training can help prevent muscle loss.

Finally, be sure to provide your body with sufficient amount of sleep. Not getting enough sleep will negatively affect hunger hormones. And that makes it harder to resist gorging on high-calorie foods after breaking the fast.

When is the best time to train during Ramadan?

During the first days of fasting, it is better take care of your body in order to give him time to adapt to the new eating rhythm.

From a physiological point of view, the best time to train is the period fromiftar to suhour. Because that’s when your body will be full and you can drink water. However, it is not always possible to train during this period: most people are forced to go to sleep; others experience a decline in vitality due to the intake of food, moreover, the long prayer of taraweeh requires a lot of energy.

Practice an hour or two beforeiftar is also a good alternative, because you can rehydrate and eat right after the end of your session. However, as your body at this time will be weak, opt for a moderate pace; don’t do high-intensity cardio sessions and don’t try to beat your personal bests.

Article sponsored by Anadolu Medical Center

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