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Ramadan, Eating Right & Excercising -Article II
here's another good article
Steps to fitness during Ramadan
www.gulf-news.com
By Qadijah S. Irshad
Special to Gulf News
Sticking to a workout routine is tough enough for most Muslims without food and water all day and extra time spent in the mosque at night.
While spiritual consciousness gets stronger in Ramadan, the muscles get softer.
Most Muslims discontinue their exercise regime during this month because of time constraints or the ?It?s Ramadan so I should rest? notion. ?Not necessary,? says Ali Syed, health and fitness manager and Nautilus (USA) master trainer at the Natural Elements Spa and Fitness, Le Meridien Dubai.
?Although working out does tend to be a bit difficult due to low energy levels during Ramadan, an efficient 25 to 45-minute workout thrice a week is sufficient to stay fit,? says Syed.
According to him, working out during Ramadan is important for adults, children as well as senior citizens, as with any other time of the year.
?If you choose to work out in a health club, start with a 20 to 25-minute cardiovascular exercise, like the treadmill, bicycle or stepper, keeping your heart rate at 70 to 75 per cent.
You can do some lightweight training for another 25 minutes to build stamina and improve energy levels. ?A 20-minute programme of a combination of exercises (see box) will work out fine at home for anyone.
Train at your intensity level, but learn to listen to your body and go your own pace,? he says.
For a healthy workout routine this month, all it takes is some discipline and some common sense.
Exercising at 8am and then not drinking water until 6pm is simply not practical.
So the key to fitness during Ramadan lies in choosing the right time and a workout that is suitable for you.
In terms of time management, fitting exercise into your Ramadan routine may seem inconvenient.
But with a bit of planned eating, and a determination to be consistent, this can be overcome easily.
?Make the most of the time you have,? says Syed. ?You can fit in a routine an hour before Iftar (time of breaking fast) or after your Tarawih prayers (approximately two hours after the meal). But make sure you have a light Iftar (as recommended in Islam) if you are planning to work out after breaking fast.
You can have a more filling dinner later, after your workout.? If your workout consists of lifting heavy weights, Syed suggests eating first, but warns, ?If you eat and exercise right away, your body won?t absorb nutrients properly. So give yourself time to digest.?
But drinking sufficient water, he says, is the most important component for a healthy workout during Ramadan.
You risk dehydration and harm your body if you do not replenish what is lost after your body has released fluids through sweat for almost 12 hours. ?Make sure to take water before, during and after the workout,? he says.
It is important to consult a fitness expert and show him/her your exercise routine before you start, stresses Syed, ?because most of the time, people don?t know they are doing things the wrong way, which could end up hurting them?.
Some tips from Ali Syed for working out during Ramadan.
Keep workout sessions light, and not intense. At the gym, use lightweights and the lower end of the high rep count. Instead of three sets of 15-20, do one set of 12-15.
Give yourself roughly two hours after breaking fast before working out.
Don?t expect to set personal records in the gym during Ramadan.
Consult a physician before beginning any new workout.
Drink sufficient water between Iftar and sleep to avoid dehydration.
Don?t overdo it!
Recomended Ramadan workouts
Squats
Works out overall lower body. Helps improve cardio vascular system.
Stand straight with feet, knees and shoulder aligned, stomach in and chest up so the body is in a neutral position.
Bend your knees slightly, releasing the stress from the knee joints and bend yourself into an imaginary position of sitting on a chair.
Inhale going down and exhale coming up.
Repeat for five minutes. If you get tired, stop, stretch and continue.
Note: Beginners can start with a 45-degree position. Never go down further than the knees.
Dumb-bell curl press
Works out overall upper body.
Hold a dumb-bell in each hand, and starting from your knee position, lift it slowly all the way up to your shoulders, alternating each hand.
Exhale lifting, inhale lowering.
Note: Women can use a three to five-pound dumb-bell per hand and men can use a five to 10-pound weight per hand.
Press Ups
Helps build arms, shoulders and chest muscles.
Sit on your knees and place both hands on the ground, aligned with the width of your shoulders, hips and knees.
Pull in your stomach and lower chest to the ground.
Bring chest back to original position.
Chest down inhale, chest up exhale.
Note: Beginners can place knees on 90-degree position, intermediate on a 45-degree angle and if you are comfortable, finally take your knees all the way up.
Sit Ups
Works out stomach muscles.
Lie down on your back. Squeeze stomach in and bring up upper body (waist upwards) as high as possible, concentrating on your stomach muscles.
Get back to the original position slowly.
Exhale for two seconds while coming up, inhale for four seconds going down.
Repeat 15 times for a set.
Complete three sets.
Rest for 45 seconds between each set.
Note: It?s very important to keep your neck muscles relaxed and chin up at all times.
Lower Back
Works out the lower back muscles.
Lie on your stomach with arms close to your legs.
Keep your feet on the ground at all times and arch your upper body backwards as high as possible. Get back to the original position slowly.
Exhale for two seconds while coming up, inhale for four seconds going down.
Repeat 15 times for a set. Complete three sets. Rest for 45 seconds between each set.
Note: Always breathe correctly during all exercises. Exhale when you push/ lift and inhale whenever gravity pulls you.
Steps to fitness during Ramadan
www.gulf-news.com
By Qadijah S. Irshad
Special to Gulf News
Sticking to a workout routine is tough enough for most Muslims without food and water all day and extra time spent in the mosque at night.
While spiritual consciousness gets stronger in Ramadan, the muscles get softer.
Most Muslims discontinue their exercise regime during this month because of time constraints or the ?It?s Ramadan so I should rest? notion. ?Not necessary,? says Ali Syed, health and fitness manager and Nautilus (USA) master trainer at the Natural Elements Spa and Fitness, Le Meridien Dubai.
?Although working out does tend to be a bit difficult due to low energy levels during Ramadan, an efficient 25 to 45-minute workout thrice a week is sufficient to stay fit,? says Syed.
According to him, working out during Ramadan is important for adults, children as well as senior citizens, as with any other time of the year.
?If you choose to work out in a health club, start with a 20 to 25-minute cardiovascular exercise, like the treadmill, bicycle or stepper, keeping your heart rate at 70 to 75 per cent.
You can do some lightweight training for another 25 minutes to build stamina and improve energy levels. ?A 20-minute programme of a combination of exercises (see box) will work out fine at home for anyone.
Train at your intensity level, but learn to listen to your body and go your own pace,? he says.
For a healthy workout routine this month, all it takes is some discipline and some common sense.
Exercising at 8am and then not drinking water until 6pm is simply not practical.
So the key to fitness during Ramadan lies in choosing the right time and a workout that is suitable for you.
In terms of time management, fitting exercise into your Ramadan routine may seem inconvenient.
But with a bit of planned eating, and a determination to be consistent, this can be overcome easily.
?Make the most of the time you have,? says Syed. ?You can fit in a routine an hour before Iftar (time of breaking fast) or after your Tarawih prayers (approximately two hours after the meal). But make sure you have a light Iftar (as recommended in Islam) if you are planning to work out after breaking fast.
You can have a more filling dinner later, after your workout.? If your workout consists of lifting heavy weights, Syed suggests eating first, but warns, ?If you eat and exercise right away, your body won?t absorb nutrients properly. So give yourself time to digest.?
But drinking sufficient water, he says, is the most important component for a healthy workout during Ramadan.
You risk dehydration and harm your body if you do not replenish what is lost after your body has released fluids through sweat for almost 12 hours. ?Make sure to take water before, during and after the workout,? he says.
It is important to consult a fitness expert and show him/her your exercise routine before you start, stresses Syed, ?because most of the time, people don?t know they are doing things the wrong way, which could end up hurting them?.
Some tips from Ali Syed for working out during Ramadan.
Keep workout sessions light, and not intense. At the gym, use lightweights and the lower end of the high rep count. Instead of three sets of 15-20, do one set of 12-15.
Give yourself roughly two hours after breaking fast before working out.
Don?t expect to set personal records in the gym during Ramadan.
Consult a physician before beginning any new workout.
Drink sufficient water between Iftar and sleep to avoid dehydration.
Don?t overdo it!
Recomended Ramadan workouts
Squats
Works out overall lower body. Helps improve cardio vascular system.
Stand straight with feet, knees and shoulder aligned, stomach in and chest up so the body is in a neutral position.
Bend your knees slightly, releasing the stress from the knee joints and bend yourself into an imaginary position of sitting on a chair.
Inhale going down and exhale coming up.
Repeat for five minutes. If you get tired, stop, stretch and continue.
Note: Beginners can start with a 45-degree position. Never go down further than the knees.
Dumb-bell curl press
Works out overall upper body.
Hold a dumb-bell in each hand, and starting from your knee position, lift it slowly all the way up to your shoulders, alternating each hand.
Exhale lifting, inhale lowering.
Note: Women can use a three to five-pound dumb-bell per hand and men can use a five to 10-pound weight per hand.
Press Ups
Helps build arms, shoulders and chest muscles.
Sit on your knees and place both hands on the ground, aligned with the width of your shoulders, hips and knees.
Pull in your stomach and lower chest to the ground.
Bring chest back to original position.
Chest down inhale, chest up exhale.
Note: Beginners can place knees on 90-degree position, intermediate on a 45-degree angle and if you are comfortable, finally take your knees all the way up.
Sit Ups
Works out stomach muscles.
Lie down on your back. Squeeze stomach in and bring up upper body (waist upwards) as high as possible, concentrating on your stomach muscles.
Get back to the original position slowly.
Exhale for two seconds while coming up, inhale for four seconds going down.
Repeat 15 times for a set.
Complete three sets.
Rest for 45 seconds between each set.
Note: It?s very important to keep your neck muscles relaxed and chin up at all times.
Lower Back
Works out the lower back muscles.
Lie on your stomach with arms close to your legs.
Keep your feet on the ground at all times and arch your upper body backwards as high as possible. Get back to the original position slowly.
Exhale for two seconds while coming up, inhale for four seconds going down.
Repeat 15 times for a set. Complete three sets. Rest for 45 seconds between each set.
Note: Always breathe correctly during all exercises. Exhale when you push/ lift and inhale whenever gravity pulls you.