First of all, a HUGE shout out to all the ladies who are fasting this Ramadan in Hyderabad and making time to keep up with training in the gym. One thing for sure, it’s not easy, especially when Ramadan falls into Hyderabad’s sweatiest summer months! That said we have seen some amazing dedication from our ladies at Platinum Fitness Club and we feel incredibly proud.
When it comes to the gym, many people take a break from training and accept the blessed month of Ramadan as a time where they might temporarily lose some of their strength and muscle gains, but can easily make up for this quickly once Ramadan is over.
Taking a break from training for a month wouldn’t normally cause a big drop in lean muscle and strength however with such short eating hours the drastic change in eating pattern means that if we abstain from training, unfortunately a lot of hard work in the gym can go to waste.
On top of this, it is also important to take into account the mental impact of taking such a long break away from training. I’m sure many of you ladies have experienced after even a few days away on a short vacation, how difficult it is to motivate yourself back into the gym and how much harder (and heavier) everything feels on your first day back!
Just remember, Ramadan is about breaking bad habits, not putting them on pause.
Before we move onto some workout tips for Ramadan, we wanted to debunk a few common myths about fasting:
Myth #1: Fasting slows down your Metabolism
Truth: Great news ladies! Fasting does not slow down your metabolism, research shows short-term fasting can even boost metabolic rate! (Only very long periods without food combined with poor nutrition choices in between fasting will slow metabolic rate over time).
Myth #2: Fasting lowers your energy levels and makes you feel weak
Truth: You will have the energy to train in the gym if you make the most of your eating times to refuel and focus on nutritious, slow releasing energy foods – i.e. foods that are LOW down on the Glycemic Index Scale. During fasting our bodies actually release more adrenaline, which can even make us feel stronger than usual if we are training in the gym!
Myth #3: Fasting burns muscle and reduces strength
Truth: Your body will maintain muscle mass strength so long as it is being used, it is lack of activity combined with a low calorie intake that can cause muscle loss, which is exactly why it is important to keep active during Ramadan and eat well in between. The human body has evolved to use body-fat as fuel when food is scarce, so ladies if you keep up with your training in the gym during Ramadan, you will probably notice changes in your body even faster than normal.
Ramadan Workout Tips
Ladies, if you are fasting in this month and are not too sure about the best way to train during Ramadan, here are a few simple workout tips inspired by our awesome team of dedicated women at Platinum Fitness:
There are 3 key times of Day during Ramadan in Hyderabad when a workout would be most effective:
1. Before Suhoor – This is actually one of the most ideal times to train if you are fasting as you will have had plenty of time to fully digest anything you’ve had after Iftar. You’ll also be fully hydrated and can refuel for the day at Suhoor. The downfall is that it means waking up at 3 AM and getting good quality sleep is extremely important for recovery if you are training during Ramadan.
2. One hour before Iftar – Be sure to lower the intensity at this time as you will have less fluids in your system and won’t be able to hydrate until the end. This is also a great social time for a workout at your gym in Dubai, as you can always take a group class with friends and then break fast together afterwards. Ladies please note that if you feel extremely low on energy at this time, this means you’re not eating enough or the right kind of food after Iftar – if you’re not sure about what you should be eating to help keep you fueled then please don’t hesitate to pass by Platinum Fitness Gym or give us a call, we’d be more than happy to have a chat!
3. After Iftar – This is definitely one of the more popular choices as you will have the benefit of a little extra fuel and can also keep hydrating throughout your workout. The key here is to make sure you eat well afterwards again to help with muscle recovery and make sure to drink plenty of water before, during and after training to keep you on fighting form for the next day of fasting! Coconut water is also a great option for rehydration at this time as it is packed full of electrolytes to help replace salts lost throughout the day.
At the end of the day there’s no real perfect time to exercise during Ramadan, it’s all about listening to your body and feeling what works best for you. This is why we have multiple sessions on at key times at Platinum Fitness Club throughout the month of Ramadan.
Focus on strength work over cardio
Due to the fact you aren’t able to hydrate normally throughout the day, it’s best to avoid High Intensity training and Cardio temporarily until after the Ramadan period. Remember that our fat-burning hormones are much more active during fasting as the human body has evolved to use body-fat as fuel when food is scarce, so ladies, take advantage of this with a little weight-training at your gym to see amazing changes in your body’s shape!
Adjust your workout intensity
At the end of a summer’s Ramadan day, you will have fasted for up to 14 or 15 hours and might have had a busy day behind you at work on top of it. Even with a half day at work, pulling off your usual intensity isn’t easy; so don’t be so hard on yourself! Especially if this is your first time fasting and working out, your body will adapt and get used to it after a few sessions but build up slowly and don’t worry about dialing it back a few reps or reducing the weight a little.
If you’ve managed to motivate yourself over to the gym this Ramadan, you should feel proud and we certainly do!
Make your meals count and hydrate, hydrate, hydrate!!
We know what it’s like during Ramadan, countless get-togethers with the family or friends over iftar, tables laid full of sweet temptations – no wonder it’s a challenge to maintain healthy, clean eating habits!
That being said, remember that Ramadan is all about having time to reflect, break bad habits and resist temptation, so why should meal times be any different? Try your best to avoid sugary, deep-fried or fatty foods and eat with performance in mind, remembering that your muscles need nutrients to recover and your body needs the right sort of fuel to give you energy for the next day.
Eat plenty of fibre-rich foods like fruits and vegetables and plenty of good carbs at Suhoor to fuel the day ahead. Remember proper hydration (tea/coffee doesn’t count) is also crucial to maintain a happy healthy body as well as prevent injuries and soreness from dehydrated muscle. As mentioned, coconut water is great healthy option for replenishing any electrolytes you’ve lost throughout the day.
Ladies, if you are living in Hyderabad and have been fasting this month but aren’t sure about what you should be doing in the Gym over Ramadan, our expert coaches have been living and working for years and have a huge deal of experience when it comes to training and healthy nutrition in Ramadan.
Address: 3rd Floor , Bhagyalakshmi Plaza, Above Ratnadeep Supermarket, Opp Pillar No 151, Attapur, Hyderabad
Phone: 040-48529775, 040-48529776
Ozone Fitness & Spa
Address: 6-3-349/20, Road No: 1, Banjara Hills, Near Nagarjuna Circle, Hyderabad