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Fitness & Feasting during Ramadan

5/29/2017

5 Comments

 
Picture
By Mona Sayyad.
Ramadan is a month of spiritual cleansing, as we all know. Fasting from dawn to dusk makes a person tolerant, patient, determined and compose. If observed according to its prerequisites one can attain self control not only in hunger but also on various other emotions e.g.- anger, frustration, negativity, stress…etc.
Besides being spiritual in nature, fasting also helps in physical cleansing. Backed by many scientific research, fasting helps in weight management as well as supports growth hormones. That’s the reason intermittent fasting is the ‘buzz’ word with many health and fitness enthusiast, due to its many advantages.
This one month teaches a person to be disciplined for the rest of the 11 months. Let’s talk about attaining this self-control, keeping in mind the diet and fitness regime. What to eat and what to delete from your diet is the criteria to achieving the desired health goals. Keeping in mind the longevity of the day, one must have the pre-dawn meals accordingly. Besides food, water intake is of utmost importance since this Ramadan comes in summer this year.
Include fibre and protein-rich food during suhoor (pre-dawn meal). This will ensure satiety till dusk. Avoid sweet and fried food during this time to ward off the risk of thirst. Food one can have during suhoor is as follows:
  • Eggs
  • Chicken
  • Different types of legumes
  • Pulses
  • Whole wheat bread or roti/khubz
  • Multi grain bread or roti/khubz
  • Veggies with high water content e.g.: cucumber, lettuce, bottle gourd, tomatoes, etc. (to keep one hydrated for a day long fasting)
  • Again, fruits with high water content, top-most being water melon, musk melon, different types of berries etc.
  • Milk. Since it has 80% water
  • Curd also helps to curb thirst for a longer period of time
Concentrate more on eating fruits and vegetables, since these are all rich in fibre as well as water. Hydration and fullness will be taken care of!
Let’s discuss the Iftaar (breaking of fast) meal – it must be as healthy as your pre-dawn meal. Before you eat, have lots of water and according to the sunnah, dates. The wisdom in Islam is never ending, breaking the fast with dates. Why dates? Dates are rich in potassium even more than a banana, rich in fructose, and a very good carbohydrate blend, which will provide the required amount of energy after a day-long fasting. Since fasting also helps in cardio-vascular health if a person does not have IBS, no its not irritable bowel syndrome, its Iftar binge syndrome. One can eat other food too, provided it’s in moderation. Of course, plenty of fluids to hydrate the system, preferably with water.
Let’s talk about the fitness part now –
Since we all know that diet contributes 80% to weight loss and exercise just 20%. Exercise is equally important along with a balanced and nutritious diet. It is always detrimental to work out in a fasted and dehydrated state, which eventually creates loss of strength.
The best timing would be one hour after iftar or after taraweeh (highly recommended night prayers established during Ramadan). One must go easy on cardio and concentrate more on weight or strength training. As far as weight training is concerned, it should be done after taraweeh, since you are already done with your required meals as well as hydrated, everything will be utilised for muscle building. Cardio should be done minimally, preferably twice a week. More than steady state cardio one must consider ‘Hiit’ (high intensity interval training), since it helps save a lot of time and fat loss will be faster too, it’s like hitting two birds with one stone. The best way to do ‘Hiit’ would be sprinting for 30 seconds and slow paced walk for a minute or so, doing it 4 to 5 times will serve the purpose, else a moderate pace workout for 35 to 45 minutes would also be beneficial.
Lastly and most importantly, our aim should be more on the spiritual front. Since this month comes only once a year. We need to make the most of it. Let’s be optimistic but for all you know we may not be alive to experience Ramadan next year.
May Allah (swt) guide us to remain steadfast in our religion and make us healthy – spiritually, physically and mentally. Ameen.
About the Author.:
Sister Mona Sayyad is a fitness enthusiast & a practising Muslimah from India.
5 Comments
Afnizar
5/30/2017 05:36:10 pm

JZK sister Mona, I've always wondered how to go about maintaining fitness level and muscle toning during ramadhan. But i do, have a question, as after terawikh, naturally the body really shutsdown including the eyes, Is this okay to work out, against what the body is actually telling you to do? (or is just the mind/will?)

Reply
Mona sayyad link
5/31/2017 04:31:18 am

Do light exercise ...you can go to fitness blender.com and have a look at different light bodyweight exercises.It will not help u energuze and keep you alert for taraweeh but also help you keep in shape if follow it on a daily basis.
Jzk for your response..would be happy to help with further queries.IA

Reply
Mohammad Kamran
6/7/2017 01:36:16 pm

Assalamoalykum sister
With all due respect I would like to understand that what is the purpose of Ramadan if one does not fell thirsty or hungry as you mentioned that have curd and it will help to curb thrust for longer period of time

Reply
Mona sayyad
6/13/2017 12:55:41 am

Walaikumassalam brother.
Thnks for your question.islam doesnt put any burden on anyone, infact it always recommend ease in following it..and its never prohibiyed to eat or drink somethng tht will ease our thirst or hunger.it id only during fasting we are not suppose to.hope tht answers your query.
Jzk.

Reply
Aslam Muzaini
6/13/2017 03:02:34 am

Jazak Allah Khair Ms. Mona. Great article. I am reaping the benefits of it. May Allah bless you! Can you elaborate more of HIIT?

-AM

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