When to Workout During Ramadan!? The Fasting Solution!

When to Workout During Ramadan!? The Fasting Solution!



when can I workout and rumbled on
tonight axis as well fasting these are
some of the most common questions I get
when it comes to working out in Ramadan
in fasting fitness so in today’s video
we’re going to talk about why you should
exercise in Ramadan and if so when is
the best time to do it I saw like and
this is Omnicon from Amana Fitness and
in today’s video you know it’s all about
when is the best time to exercise while
fasting common question I get a lot and
it’s really important to realize that
why is it important to exercise well
fasting to begin with obviously a lot of
people think that Ramadan is a time that
they can just take off from exercise
stop working out and sometimes I can be
really problematic for example before
Ramadan I had a conversation with a
family member who had just finished
working out and then she said all right
that’s my last workout for a month I was
like what do you mean you’re just going
to stop doing Ramadan and she was like
yeah of course I’m fasting so there is
this you know very predominant
understanding amongst Muslims that in
Ramadan you have to take it easy
you have to stop exercising completely
and again this is often not the best
attitude and a lot of that comes down to
obviously issues of weight gain and
especially if you’re somebody who’s
trying to lose weight that can be a
problem if you suddenly stop exercising
in a really interesting study from 2011
actually they interviewed 173 families
in Ramadan and get this they found that
60% of these families reported gaining
weight in Ramadan sources consider that
the fact that you know they’re you’re
fasting all day and if you still manage
to gain weight and Ramadan that’s
clearly an indication of a significant
sedentary lifestyle obviously unhealthy
food choices all of that plays in there
so obviously avoiding weight gain
continuing safe weight loss reaching
your ideal body weight are some major
reasons to continue your workout in
Ramadan beyond that as well is also the
fact that your metabolism and your
metabolic rate is really determined by
the composition of your body so when it
comes to the composition of your body
your muscles play a big role in that and
I’m sure you’ve probably heard that
muscles burn more energy than fat so a
person who has a lot of muscles
obviously they’re metal
all it great is going to be higher now
what happens if you approach from a bond
and you know you’ve been doing some
exercise you’ve been seeing some good
results then you come into Ramadan you
stop exercising completely your muscles
you know they’re they’re not going to
just stay there if you don’t work them
so viously then you get that muscular
loss and then your metabolic rate would
actually decrease because those muscles
would be turned into fat so that’s also
a problem we want to keep your metabolic
rate high obviously you need to be
working out you need to be keeping your
muscles strong in order do that and of
course a final reason is for energy
obviously working out has a huge impact
on your energy levels obviously when
you’re doing the work that you can feel
really tired but as everyone will attest
when you’re finished the workout you
feel great you feel energetic it’s
always great to especially if you’re
sitting all day during the sauce it’s
great to have is a boost in energy that
comes from your workout that comes from
some physical tasks so there’s this
energy boost that happens a lot of
people think that oh just you know it’s
Ramadan I’m going to do nothing because
they think that if I’m going to be
working out I’m going to be like
charging along doing like a 10-mile
marathon to keep in mind that there’s
many different ways to exercise based on
your goals and you know what my goal is
to really help you customize your plan
and what you’re doing in Ramadan to suit
your fitness goals so keep those in mind
some really important reasons why we
want to be exercising in Ramadan and
keep in mind that it’s not a time to
just stop exercising completely now
before I kind of jump in on specific
times I have to say that obviously
safety is the number one concern when it
comes to exercising in Roma Bahn and
that’s why you know I always tell all of
the members in our program and in our
Roma’s on reset guidebook that you have
to really make sure that you’re going at
your level and so that’s why we give you
no kind of beginner intermediate and
advanced levels one of the things that’s
interesting is that when you’re working
at a normal boner when you’re trying to
prioritize fitness a non-athlete cannot
really understand how an athlete’s body
will perform during Ramadan so say for
example if you’re somebody who runs five
kilometres three times a week in Ramadan
you know you’re not just going to drop
off to doing like a one kilometer walk I
mean your body has adapted to be able to
do a certain level of activity obviously
that’s a very different level than
somebody who
just starting off will do so you know
everyone’s different here and that’s why
you know if we give all these different
levels for if you’re beginners stay at
the cellar if you’re an intermediate try
and try this level it has to be based on
your personal fitness level so don’t
look at anyone else in what they’re
doing we really have to go based on how
you feel this is also why I often
encourage people actually before Ramadan
starts to have tried out a fasted
workout to simulate the fasting
environment as much as possible so that
you can see how your body is going to
perform when you’re actually in a fast
that obviously we’re not going to break
our fast right so obviously the priority
is maintaining the fast and to be going
at your level so no matter what you know
what you’re trying and what you’re
trying out a normal dawn you’ll just
want to be going underneath your maximal
level you know outside of Ramadan it’s
always like push yourself you can push
yourself but in Ramadan that is kind of
a change in mindset that what is the
amount I can keep doing while staying
safe while making sure that I’m keeping
in mind my my current capabilities and
obviously really keeping an eye on that
obviously the effects of dehydration are
significant so we’re going to really
ease in we’re going to be focusing on
short duration exercises as we’ll talk
about shortly and really having that
mindset that this is a time to maintain
your musculature this is a time not to
you know make any personal bests this is
the time to maintain and just focus on
the benefits of fitness for your
spiritual life and really for your
energy so keep those points in mind
inchaallah so you know obviously having
that safety safety attitude comes in so
so much and you really have to always be
listening to your body no matter when
you’re working out a normal done
obviously you have to have this attitude
that can I keep going
is this still safe to continue and if
it’s not you stopped the workout you
know you go for a little bit of a column
jaws or it’s already common walk to
bring your heart rate down and then you
stop so that’s the case where we’re
always monitor and can I continue you
know so we don’t to have that same like
push push push attitude you know we want
to take it down a notch and really be
mindful of that so with that said you
know we kind of got that out why it’s
important what are the kind of safety
implications the thing that comes to
normal Donna I always get asked
obviously when should I work out and it
comes in to really figuring out first
what is
different about working out in Ramadan
and so I definitely got to say this that
if you want to exercise in Ramadan you
definitely should check out the Roma
Bahn reset guidebook you know even if
you’re not interested in the meal plan
we have spent really the past year
developing and doing this research
absolutely confident there is no other
resource that goes this much into detail
about fasting fitness we get fasting
fitness schedules for absolutely all
activity levels and show you really
exactly what and when you should be
doing it so obviously cover all of this
and a lot more depth inside the
guidebook if you’re interested you can
check out at Amana Fitness comm slash
Ramadan but diving more into it now here
and just to give you kind of a brief
overview overview so you can be thinking
more about this as you’re planning at
your workout schedule is that what’s
different in Ramadan is obviously that
your workout nutrition it has changed
significantly so while as outside of
Ramadan we plan our workouts based on
what it’s most convenient for you inside
of Ramadan we plan it based on the phase
shift that you’re in during the day so
we plan your workout based on the timing
around your suppor and afar obviously
because your workout nutrition is
different right so that’s a big
difference
another difference that happens is that
a lot of people think that they’re just
suddenly going to get weaker in Ramadan
which is again it’s not true when we
look at the research we find some really
interesting things and we’ll flip in we
actually have a chart here so I’m going
to kind of pull up that I really did
some research into what specifically is
affected when it comes to your fitness
potential in Ramadan and again you’ll
find all of that in the Ramadan reset
guidebook so first of all submaximal
exercise is not affected in Ramadan what
does that mean any type of typical
exercise that the average Joe is doing
is usually not affected in Ramadan and
you know maximal exercise is the type of
marathon running and that and you know
this extreme athletic abilities and for
your personal self as well you know
pushing yourself to the absolute max
that would be affected in Ramadan you
won’t be able to get to those same
personal bests that you would outside of
Ramadan but a submaximal level so that’s
beneath your maximum capacity that’s not
actually significantly effective in
Ramadan so that’s a really great news
that if you’re wondering am I going to
become so weak I’m not even going to be
able to lift a a single dumbbell
not the case you know some maximal
exercise is not that effective another
thing that’s not effective that much in
Roma Bahn is actually your power your
strength of your muscular contraption so
if I can lift you know 20 pounds on a
bicep before Roma Bahn I shouldn’t still
be able to lift that amount to normal
Don you know your your muscular
contraction should still be there
so again important things to keep in
mind of what is and is not affected
what’s affected is the time until
exhaustion and obviously we all know
from a practical perspective right that
you feel more tired once you start
working out and that’s because your time
until exhaustion will decrease so I will
be able to do a shorter workout because
I’m going to get exhausted quicker so
again it’s not about cutting out
exercising normal Don it’s about
figuring out how can I get the most
maximum benefit out of the time that I’m
exercising to really beat my exhaustion
and be able to get in get a good workout
and get out before the exhaustion hits
so it’s really simple it doesn’t have to
be that complicated
so during ramadhan obviously we’re
focusing on shorter workouts
the ideal time I like to set is 20 to 30
minutes really and nothing beyond that
in Ramadan and all of the workouts that
obviously we include in the Ramadan
guidebook are that kind of same level
especially when you’re thinking about
anything high-intensity keep it short so
short is always better with that said
obviously it becomes a lot easier to
plan when you’re going to do your
workout if it’s just a 20 30 minute
thing and a lot of people you know
there’s there’s like a lot of different
opinions for example I was doing a
webinar the other day and someone that
said well do your do your work out right
after suhoor and so you really have to
again think about your rumble done
nutrition and how that impacts your
workout so a post so who our workout
that sounds like a terrible idea because
first of all you’re probably going to be
bloated from your suhoor so you’re not
even going to feel that right when
you’re working out and then the
important thing is that after the
workout there’s the sensitive period
where what you eat can fuel your muscles
so after your workout finishes your
muscles you know they’ve really been
work they’re craving this energy give me
this energy so that I can fuel up so if
you’re doing your workout actress award
then obviously you don’t get a fueling
period for a very long time not ideal so
for example on our lady’s private group
um Yusef asked this question that she
outside of Ramadan she loves to do
morning workouts so do I it’s a great
way to start off your day and so she was
asking me how can I continue that in
Ramadan and so I have to say that you
know that’s not something that we would
really continue in Ramadan because if
you workout in the morning
obviously we’re stretching out that time
period until your post-workout meal so
much if that’s not an ideal state to be
working out in we always want to get
that nice quick energy into your muscles
within a relatively decent period post
your workout so something like a post
war or even an early morning workout not
ideal so that timing is out another one
I hear about frequently especially from
a lot of males is that they say that
we’re going to stay up all night and
we’re going to work out before Sakura
then eats the whore and then knock out
and go to sleep and again when you know
our approach at Amana Fitness when it
comes to workouts is that this is
something that should supplement your
spiritual goals in Ramadan and should be
used as a way to improve your energy
right so that you can get more out of
your workout of your worship and you
know if you’re spending that time in the
night like close to the last third of
the night in your workout that’s not
ideal it’s about worship in the night so
you know obviously that’s the time
period where if you’re not if you’re not
worshiping we want you to be sleeping
the affective sleepers so important and
we’ll do a whole different video about
that about the effects of sleep and how
that’s affected during Ramadan so I
don’t really want you to be cutting out
sleep in the night so that you can get
your workout in
I’d much rather we figure out a time
where it really works well for your body
and works well for the nutrition but you
don’t have to sacrifice the sleep so I
would say any of those super oriented
workouts that idea we all really want to
again keep this something product achill
and easy to manage throughout the day so
okay what are some what are some good
options talked about how the secure ones
aren’t that great I really like to
suggest to plan your workout around
you’re a star time and there’s obvious
reasons for that number one is that you
know less you have a post-workout meal
that’s in a relatively recent timeframe
close to you’re close to your to your
workout but also beyond that you know
it’s great for practical purposes right
so
I know that a lot of busy moms you know
that’s a just right before estar is a
really crazy time where like
everything’s going crazy the kids are
going crazy the family is going crazy
but the period before that before that
crazy rush you have a little bit of time
for yourself and so I love to suggest
depending on your level that you can
plan your work out either before or
after you’re a star now again we go
through this in detail in the guidebook
when you actually go through and give
complete different schedules for each of
these I call them the first one is like
the dental mover schedule the other one
is scheduled to a a scripts are the
other ones are scheduled to be before I
start all of that is in there so
definitely there’s very extensive
resources for you there with this full
workout schedules included in the
Ramadan reset guidebook but you want to
check out but for those of you who are
beginners you know just kind of getting
your feet wet into the workout scene you
want to stay active but at the same time
you’re a little scared you don’t know
how your body will perform a dehydration
you know that’s a great opportunity you
know to actually do your workout after
start and again consider considerations
around thoroughiy time how much window
of opportunity do you have before Ali so
this is a time where I like to say that
break your fast something really light
like a date or half a banana
go do your workout and then come back
and finish your dinner meal and again
that’s an option that does work for some
people you know you get you get to have
a fully normal workout and that you’re
drinking during that time not a problem
and that works for a lot of people it
doesn’t work if you’re trying to catch a
really quick throwy it doesn’t work if
you have a whole bunch of family was
like where are you at as far this is
family time so it’s less you then
obviously that’s not going to work for
you but for those of you who can you
know that’s it that’s a good option to
explore risks with that I will say is
that if you eat too much and you’re
breaking your fast then you’re going to
have a very painful workout you might
even throw up so watch that so that’s
kind of that like if you’re going to
work out afterthe are my personal
favorite time to workout is in the hour
before iftar so again a lot of people
you know say that all you have to get
your post-workout meal immediately after
but again remember that your body has
this kind of sensitive period for
post-workout feeding and again you know
stretching that time a little bit not
going to make
sniff account effect if you’re doing
submaximal exercise and you know the
type of exercise that the vast majority
of people are doing not that much of a
big concern so I like to say ending your
workout with anywhere around an hour
left iftar is a time that just worked so
well for people and over the past two
years you know with the content and the
Ramadan Risa guidebook seeing the
members who have gone through this
that’s I’ve really seen that that’s the
time that works best for most people so
that’s where you know you’re going to
plan again a short little workout short
and effective that’s going to be slid in
there right in that time frames that you
finish your workout around an hour
before iftar works out really nicely for
people again you have to keep in mind
the safety considerations I talked about
earlier that you’re going based on your
level and you’re not going to push
yourself to your max because submaximal
exercise is effective in Ramadan you got
to keep that in mind
drop it down a little bit make sure that
you’re always staying under your
boundaries other times in the year you
know push those boundaries but in
Ramadan we want to stay under your
boundaries to make sure that we’re
staying safe and you know that just
works often you get your workout in and
you’ll really find that that is a time
where you might feel tired when you
start but again if you’re keeping within
your level the workout will energize you
it’s a great way to get moving
and feel free to kind of work in your
level again always keep that in mind so
there you have it a couple of quick tips
when it comes to when to plan your
workout you know keeping in mind that
your schedule might be different on some
days so feel free to juggle between them
feel free to try and after iftar work it
up before we’re a star workout and see
how that works for you and you know your
own personal abilities everyone’s
different right everyone’s different in
their fitness level and how their body
responds so hopefully that was helpful
again remember if you want more details
if you want the specifics of how to work
out normal on you guys check out the
rumbled on reset guidebook because we
have really gone into detail in exactly
how to make this happen on a practical
level we include timers we include a
full schedule we find it and you can
actually one of the great things is that
because it’s an interactive PDF you can
actually click on the timer it opens up
and you can do the workout that’s right
in the guy in the guidebook so we have
all of that there for you it also comes
with a bonus
workout that’s optimized for Roma Bahn
if you want to make fasting workouts
happen
definitely check out the guidebook like
I said there’s no other resource that
goes this much into the research of
fasting fitness in Chawla and obviously
we have a full money-back guarantee to
make sure that you love it we want to
make sure everyone’s happy and tell us
so I’ll believe these tips helped guys
if you have more future topics you want
me to cover definitely feel free to let
me know so that we can work together in
chela on our healthiest Ramadan ever so
jocular for those of you guys who tuned
in live and we will see you on the next
Facebook live until it’s all I graph
with the LA here over get there don’t
miss out
grab the Ramadan reset guidebook for
everything you need to know about
healthy eating and exercise in Ramadan
the Ramadan reset guidebook was created
by health and fitness professionals to
give you all the tools you need for your
healthiest Ramadan ever from guidelines
and a full 30 day meal plan optimized
for your fasting state as well as ninety
dietitian recipes along with fasting
fitness schedules and so much more this
guidebook is available now at Amana
fitness calm / Ramadan


When to Workout During Ramadan!? The Fasting Solution!


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