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RamadanFitness

Fitness & Training

This Ramadan Aim to Maintain with MYZONE

posted by FitnessFirst Team June 13, 2016 0 comments

The aim of Ramadan is to maintain your fitness and MYZONE can help you do just that. Nicky Holland, Fitness Manager shows how to utilise your MYZONE belt to get the most from your workout during the Holy Month.

For more information on MYZONE please visit our website.

Fitness & Training

Get XFit this Ramadan

posted by FitnessFirst Team June 7, 2016 0 comments

Dinis Timoteo, Assistant Fitness Manager at Fitness First Motor City explains how XFit workouts can really help you improve your technique during this time.

 

Fitness & Training

4 Best Times to Train during Ramadan

posted by FitnessFirst Team June 6, 2016 0 comments

Over the thirty days of Ramadan, you need to do some exercise in order to maintain your fitness, but you don’t need to do what you are used to. The aim is to maintain and not gain. In order to do this, you need to have a strategy and work out a schedule according to your timetable.

There are 4 schools of thought when it comes to training during Ramadan.

All of them agree that you must cut back on the amount of exercise you usually do, particularly if you are a long distance runner or someone who does a lot of cardio work. During the fast, with high temperatures and no liquid from sunrise to sunset, you will compromise your health by pushing yourself too much. It is not recommended to do intensive cardio workouts and heavy weight-training exercises while fasting.

The recommendation is that you cut back to 2 cardio workouts a week. For weight training, the best times would be after Taraweeh prayers at night or about 1 hour after Iftar. Make a schedule for yourself and plan on exercising two times a week. If you really are feeling strong, you may want to add an extra day to that regime if you feel up to it.

When to exercise on those days is where the differing opinions come in.

1.   Exercise 90 minutes before sunset

This will make it towards the cooler part of the day. You will exercise on an empty stomach. The routine will be low key with more resistance training, stretching, less repetitions with slightly lighter weights and slow short jogs or brisk walks. Don’t exercise for more than an hour. The benefit of this is that when you have completed your workout, you are very close to sunset and you can drink water to rehydrate yourself. The disadvantage is that you are exercising at a time when you may be very hungry and thirsty. You do not want to compromise your health by vigorous exercise when you are dehydrated.

2.   Exercise after your evening meal

It’s never easy exercising on a full stomach but during the fast, after food seems the most logical time to get a routine in. As you are only exercising two or three times a week, on those days, you may want to eat a little to refuel your body, being sure to drink enough water to rehydrate yourself and then break your meal to do the exercise. That way, you will have more energy for the workout, but still have the opportunity to return to the meal.

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3.   Exercise between 11pm and 2am

There is a train of thought that suggests exercising a couple of hours after the evening meal. If you are a night owl, you may discover that the best time for exercise is between 11pm and 2am. Once your night meal has settled, you will have energy and will be hydrated. You can try and sleep after work, so that you will not be overtired by midnight. Exercising at that time is cooler than day time, which is also helpful. If you exercise at between 11pm and midnight, you are still able to get a few hours more sleep until you get up to start the day.

4.   Exercise between 3am & 4am.

Early birds may want to go to sleep early and wake up early to exercise on an empty stomach prior to your early morning meal. This way you will have energy from the previous night’s meal, yet still have an empty stomach. You can hydrate while you exercise and on your return have your early morning meal. This method you get energized for the day ahead.

Conclusion

Whichever time you choose, remember not to overdo it. Force yourself to go at a slower pace than usual, continually reminding yourself that you are exercising to maintain and not to gain. Stop if you feel dizzy or lack energy. Rest frequently and do a low impact workout.

Fitness First Team

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Fitness & Training

5 Tips to Help you Maintain your Fitness during Ramadan

posted by FitnessFirst Team June 2, 2016 1 Comment

Ramadan is 30 days of no food or water between sunrise and sunset. It is a time of reflection and introspection, focusing on inner strength and discipline.  As it is a period of fasting and physical self-denial, careful thought must be given to how one exercises during this time and what one eats.

If you have any health issues and during the year you work out to stay as healthy as possible, it may be that you need to take a break from exercise during this month. Diabetics, for example, should seek medical advice in regard to their exercise regime and what they should be doing during the fast.

According to experts there are two main issues which need particular consideration during Ramadan:

Aim to maintain and not to gain

This means that during the fast, you don’t have to aim to improve your fitness. Your goal must be simply to maintain how fit you are. It has been said that if you do no exercise at all during the month of Ramadan, you could go back to the state of fitness you were in 4 months ago.  Your diet during Ramadan is very important with a key point being for you to eat your normal number of calories.

Watch your hydration levels

Dehydration during Ramadan can be one of the biggest issues. As you are not drinking or eating throughout daylight hours, it is easy to become dehydrated. With summer temperature rising, you need to have an effective plan that will ensure you have enough fluids in a 24 hour period.

With these two issues in mind, there are a number of strategies you can employ that will ensure you maintain your fitness, stay hydrated and end the fast healthier than when you began.

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Here are five tips to help you maintain your fitness during Ramadan:

1. Change your routine

It goes without saying that our routine will change during Ramadan. You want to rise well before sunset so you can have an early morning meal. Also for your workout times, you may need to adjust your routine to Ramadan and plan when is the most comfortable time for you to train whether it is right before iftar, after iftar or before or after Suhoor.

2. Eat well-balanced meals

A well-balanced meal of protein, carbohydrates and good fats is most likely to sustain you throughout the 15 hours of fasting. Proteins such as eggs and fish or meat, you can include nuts such as almonds, carbohydrates such as sweet potato and fats such as avocados. If you are still hungry after that turn to fruit and cereal.

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3. Don’t overeat!

There’s no end to the amount of food to eat before sunrise, but don’t go overboard. If you do, you will, as many people do, gain weight during this month. Avoid the temptation o overeat during the evening meal and eat until you are reasonably full. Try not to have too much sugar. A rapid rise in your blood sugar level will lead to an excess of insulin being released into the blood. This gobbles up the glucose and a few hours later you may begin to feel weak, miserable and extra sluggish.

4. Drink water

Make sure you have enough water to drink before you begin your fast for the day. Don’t drink too much in one sitting. You want to try and spread the amount of water you are going to drink over the night. If you can take in 10 glasses of water (1.5 litres) from sunset to sunrise, you should maintain a normal level of hydration. You can work out your water needs as the fast progresses. With particularly hot days, you may need more fluid. In the evening don’t forget to re-hydrate yourself. Take water with you if you are going out and when you go to bed at night, keep a bottle of water next to your bed. When you wake up in the night, drink at least a glass or two.

5. Exercise to stay fit

While you don’t want to overdo exercise during Ramadan, you do want to do some that will result in you maintaining the fitness with which you entered the fast. It is recommended to exercise for a minimum of two times a week if not more. Any form of exercise is advisable from low intensity cardio sessions to light weights strength and conditioning and body weight exercises.

Conclusion

Ramadan is an opportunity for you to break bad habits and start good ones. When it comes to what to eat during the fast this year, try and select only what grows or breaths. If you can pick it off a tree, grow it in the ground, raise it on a farm or catch it in the sea, it’s good to eat. Avoid all packaged foods. If it’s in a box or in a packet, it’s inevitably going to be loaded with preservatives, excess salt and sugar. Those products are going to be far less healthy for you and are to be avoided. To maintain your fitness during Ramadan, you want to maintain a healthy diet and keep your calorie intake at the level you usually need.

Fitness First Team

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Fitness & Training

How to Make your Workout more Effective in Ramadan

posted by FitnessFirst Team May 30, 2016 0 comments

Ramadan is coming soon, and time of fasting is approaching. It is a totally different state for our mine and body. The best thing we can do is to adapt to new conditions which our body will go through. For some that means it is time to have a break from the gym. Not at all.

New conditions require new training methods as well. I will give you some advice on how to make your workout during Ramadan more effective.

First, what time is the best for workout?

Most of the food and water intake will happen during the night, and working out during the day can be hard, but we can use the new environment and take the most of it for productive workout.

My suggestion is to follow the work of hormone of stress (cortisol). Cortisol is a hormone who keeps us awake and who is speeding our fat burning process. Cortisol is having his strongest peak from 5am till 11am. And that is the perfect time to have your workout. If you are not morning person last peak of cortisol is at 5pm, and that should be ideal time to work out, just before breaking the fast.

Second, what is the best type of workout?

You should use more static and isolation moves, such as machines, weights and body-weight exercises instead of cardio exercises. The body will retain water, so I rather chose exercise that doesn’t require that much of a sweating, but at the same time to be productive. This type of exercise using proteins and carbohydrates (ATP, creatinine phosphates, glucose) the primary energy source, but while you are resting, your body is using fat as primary fuel.

With this type of workout your body will get energy from all resources and it will carry you out through rest of the day. You will feel more energetic and effects on your body and mind will be visible. That is one more reason to continue your training during fasting.

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Hope these tips will change your perspective of working out during Ramadan time and will help you out to reach your goals.

Training never stops 🙂

Best of Luck,

Ivan Dimitric
Assistant fitness manager
Al Fardan Sharjah, Fitness First ME