Ramadan 2018 began on 17 May this yr and will end on 14 June. During this era of fasting, maintaining with a fitness routine could be a problem. But it doesn’t have to be. We acquired maintain of Virgin Active master trainer Aneeka Buys (the brains behind the Shedding For The Wedding exercise plan!) to give us a number of tips she’ll be utilizing as nicely.
Ramadan tip no. 1: Adapt and modify
The programme you’re presently following will in all probability be too intense to keep up during Ramadan. “Adjust it as feels appropriate,” says Buys. “For example, because the legs are where most of my calorie consumption lies (the leg and glute muscles are large – they store a lot more energy and use a lot more energy to be replenished), I don’t do weighted leg exercises.”
Buys still keeps up a excessive rep rely to keep endurance, but she aims for a lower depth so she doesn’t exhaust herself. “Good muscle activation is the goal,” Buys adds.
Ramadan tip no. 2: What exercise?
“Cardio or strength and resistance?” I ask Buys, considering cardio shall be out of the question. “I’m still doing both,” she says. “We still need to stimulate both fast-twitch and slow-twitch muscle fibres to maintain fitness.”
But she has slowed down on the cardio. “I’m doing brisk walks at an incline instead of running and cardio bursts,” she says. “I’d suggest a maximum of two times a week of cardio walks to prevent fatigue and muscle breakdown.”
Ramadan tip no. three: For how long?
Don’t push your self too onerous for too lengthy, otherwise you’ll be heading for burn-out. Buys often trains for 45 minutes max when she isn’t fasting as that’s when her body tires.
“I’m doing 30 minutes of exercise now, which I find sustainable,” she says. “I don’t feel exhausted but I do feel as though I’ve had a good workout.” That’s the sort of feeling we’re going for – however keep in mind to take into consideration how lengthy you often work out for.
Ramadan tip no. four: When to practice?
“You want to train when your muscles still have a good amount of glycogen stored in them,” says Buys. She goes on to explain that this may be earlier than Suhoor (when the fasting day starts) or an hour or so after.
“This will allow you enough energy for good activation and endurance during your training,” she adds. An added bonus? Your physique will use fats to replenish these misplaced glycogen stores. Goodbye muffin prime!
Ramadan tip no. 5: Stay fuelled
Buys is not any advocate for supplementation, however whereas fasting a very good branch-chain amino acid is a brilliant plan. “Preferably one that contains essential amino acids too,” she says – and she or he may have this whereas she trains or just earlier than the fasting begins.
“Eat a good variety of low-GI foods from all food groups and keep refined sugar to a minimum,” Buys adds. You need to maintain your blood sugar levels as secure as attainable throughout the day.
And stay hydrated! “I have about a litre of water in the morning, another litre when breaking my fast and 500ml during the night,” she says.
Aneeka’s tip to staying motivated during Ramadan
It is a challenge to keep up the exhausting work nevertheless it’s value it. “I’ve spent countless years just frustrated with my body after Ramadan because I would lose all my strength and endurance,” says Buys. This is her largest motivation to maintain training this yr.
“I also try to get my workout done as early as possible so I don’t have any excuses!” She adds. “Booking a class – like yoga or pilates – will also help you to do the workout because it’s already booked and paid for.”
Take it down a notch however don’t give up! Follow Aneeka’s Ramadan fitness journey on her Instagram page.
This article was originally revealed on www.womenshealthsa.co.za
Image credit: iStock