Fasting and exercise seem like opposing forces. However, for some experienced athletes, maintaining an active lifestyle can be an integral part of their Ramadan experience. This blog delves into the world of exercise during the month of Ramadan, specifically exploring the potential benefits and modifications for athletes considering high-impact exercise while fasting. Remember, safety and respecting your body’s limitations is always a top priority.
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Exercising during Ramadan can combat lethargy, improve blood sugar control and improve sleep quality, making you more energized and focused throughout the month, as well as improving physical and mental health.
Can I exercise during Ramadan?
High-impact exercise during Ramadan is not recommended for everyone. Always consult a doctor before doing strenuous activities while fasting. Here are some tips for experienced athletes considering doing more training.
Prioritize strategic planning. Plan workouts strategically and focus on maintaining fitness levels rather than pushing yourself to achieve your personal best. Consider shorter sessions at a lower intensity compared to your usual non-Ramadan routine.
Refuel properly. Hydration is key! Stock up on electrolytes along with water during non-fasting hours. Prioritize foods high in protein and complex carbohydrates at dawn to provide sustained energy throughout the training day.
Time your practice. Iftar exercise (after dinner) is generally preferred after replenishing energy stores. However, some athletes think that the sahur session can be done by consuming light food before training carefully and adjusting the intensity.
Listen more closely to your body. Take frequent breaks, adjust intensity quickly, and don’t hesitate to skip a workout if you don’t feel well. Prioritize recovery more than usual.
Strength training versus cardio. While some cardio may be possible, prioritize strength training to maintain muscle mass. High-intensity cardio can cause dehydration and fatigue more quickly.
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Simple strength training exercises during Ramadan
squat. Low-impact and versatile, squats work your legs and core. Stand with your feet shoulder-width apart and lower your body as if you were sitting on a chair. Keep your back straight and core engaged. Start with sets of 5-10 repetitions and increase gradually.
Lungs. Lunges target multiple muscle groups. Step forward with one foot, lower your body until both knees are bent 90 degrees. Push back to the starting position and repeat with the other leg. Do sets of 5-10 lunges per leg.
Board. This strengthens your core and improves overall stability. Hold a high plank position on your hands or forearms, keeping your body straight from head to heels. Start by holding for 30 seconds and repeat throughout the set. Change to kneeling if necessary.
Wall sitting. Simple but effective, wall sits strengthen your legs and core. Lean against a wall with your knees bent at a 90 degree angle, hold for 30-60 seconds, and repeat throughout the set. Adjust the time based on your endurance.
Push-ups. Modify push-ups by doing them on your knees instead of your toes. Lower your chest down toward the floor and push back up. Start with sets of 3-5 repetitions and increase gradually.
Bonus tip. Partner with a friend or family member for motivation. Remember, consistency is key, even if your workouts are shorter or less intense than usual.
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Sports equipment for home and gym
For women
Nike Women’s Zoom Bella 6 Training Shoe
Unleash strength and passion in Nike’s Zoom Bella 6. Empower heavy lifting, explosive movements and show off progress. Zoom Air cushioning and an updated forefoot ensure style and comfort, while a sleek design and breathable mesh enhance your appearance and performance.
Price: AED 450.00 AED 306.00
Nike Women’s Metcon 9 Training Shoe
Experience unmatched performance with Nike’s Women’s Metcon 9 Training Shoe, a power shoe designed to power up your workout with a long rubber band on the side, a Hyperlift plate in the heel for a stable flat base, and a dual-density midsole.
Price: AED 725.00
adidas Women’s Hyperglam Workout Tank Top
Dance your way through the day with the adidas Women’s Hyperglam Color Pop Workout Tank Top. With a half-zip, stand-up collar and AEROREADY moisture-wicking fabric, these shoes offer a sporty feel and comfort for any workout.
Price: AED 169.00
Columbia Women’s Midweight Stretch Baselayer Long Sleeve Top
Experience ultimate comfort and warmth with this women’s base layer top. Made from lightweight 4-way stretch fabric with Omni-Heat™ thermal reflective technology, it retains body heat while remaining breathable. Features Omni-Wick™ technology for moisture absorption and antimicrobial treatment for freshness.
Price: Rp. 199.00
For men
Nike Men’s Metcon 9 Training Shoes
Taking your workout to the next level, these Nike Metcon 9 shoes are built with incredible stability – expanded rubber on the sides, a Hyperlift plate in the heel for a stable flat base, and a dual-density midsole.
Price: AED 725.00
Nike Men’s Dri-Fit Pro Tight T-Shirt
Designed with Dri-Fit technology, this shirt keeps you dry and comfortable during intense workouts. Its tight fit offers support and enhances your performance.
Pricee: AED 90.00 AED 225.00
adidas Men’s Trainer Essentials Workout 1/4-Zip Top
Conquer your workout with the Adidas Men’s Train Essentials 1/4-Zip Top. AEROREADY absorbs sweat, ensuring dry comfort. Designed for a wide range of motion, it adapts to your every move.
Price: AED 239.00
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Accessories
Under Armor Women’s Project Rock Gym Bag
Built to help you push the boundaries, this Project Rock Gym Bag from Under Armor is part of the Project Rock collection by ‘The Rock’ Dwayne Johnson. With a variety of storage options and waterproof construction, you’re ready to hit the gym with everything
Price: AED 309.00
Nike Women’s Essential Fit Gym Sports Gloves
Discover Nike’s essential sports gloves for women. Sweat-wicking material, adjustable wrist strap and padded palm offer comfort and grip during exercise, improving performance and minimizing discomfort.
Price: AED 59.00
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