Dear All
Hope you had a great week. As you know I am based in Riyadh, and in less than one month Ramadan will be upon us. For those that are not
aware,
Ramadan is the ninth month of the Islamic calendar. It is a time
of fasting for the Islamic people. Each day during this month, Muslims all over
the world abstain from eating, drinking, smoking, as well as participating in
anything that is ill-natured or excessive; from dawn until the sun sets.
Working as a Personal Trainer in Riyadh during this times means that my working hours and schedule will be altered to accommodate the fasting. I will be working late in the evening maybe until 12-1am. It is a Big adjustment for me but this will be number
three.....
I wanted to write about
What is fasting?
Exercising in a fasted state.
Best Exercises duing Ramadan.
Pros and Cons of fasting.
Some helpful tips.
What is fasting?
During Ramadan fasting occurs from sunrise to sunset during this time no food or liquid may pass the mouth. Fasting gives the body a chance to flush out toxins and impurities. If the body is exposed to poor lifestyle and eating habits for a long period of time, it tends to become very toxic. Fasting can help eliminate these toxins and impurities from the system.
The changes that happen in the body during a fast depend on the length of the fast. When the body is in a fasted state the body no longer has nutrients to absorb. It will then pull from energy reserves (glucose) in the liver and muscles to support bodily functions and energy to move. There is enough of this sugar source for 8-12 hours of energy and usually, it is completely exhausted within the first 24 hours of fasting. Once you have depleted this source the body will then burn fat and protein.
Exercising in a fasted state.
With a clearer understanding of what happens to the body when fasting, one question I am always asked is can I exercise in a fasted state? This is a tricky question because not only are you not eating but also no water can be consumed. Ideally you want to avoid situations where your workout heavily taxes your body without the ability to drink water or consume calories for adequate energy immediatley after. Therefore I would say that during the fasting period it would be best not to exercise heavily. However if we time our workouts properly, i.e few hours prior to breaking fast, we will be able to refuel shortly thereafter then you may see some positive results.
Best Exercises during Ramadan
In my opinion Ramadan is not the best time to embark on a fitness program. The month I feel should be used to maintain fitness and cleanse the body therefore I dont really recommend clients to exercise at the same intensity.
So to train or not to train? what type is best type and what time is the best???
I would still encourage physical activuy during this month to maintain a fitness level.
Cardio work- there is opinions that CV work in a fasted state encourages fat burning due to the lack glycogen and therefore why not take advantage of the opportunity to burn some fat. However I would stress that if you feel dizzy or lightheaded then stop immediately.
Weights work- I would not recommend lifting weights in a fasted state ideally train with weights after the breakingof the fast. Weight training in a fasted state will further deplete the muscles and we do not want to lose lean muscle tissue.
Low impact training such as swimming, gentle cardio and basic resistance training, yoga and pilates are probably the best exercises suited to Ramadan.
My advice is to listen to your body. If it tells you that it needs to rest, then do what is right and do it smart.
Pros and Cons of fasting.
Pros
Gives time for the digestive system to rest
Allows for cleansing and detoxification of the body
Breaks old eating patterns
Can promote greater mental clarity
Can cleanse and heal
May lead to a feeling of physical lightness, increasing energy level
May promote mental alertness, enhancing spiritual connection
Cons
Fasting can have short-term side effects such as headaches
Dizziness,
Feeling lightheaded,
Fatigue,
Longer-term fasting can interfere with the immune system and vital bodily functions and can damage the liver, kidneys, and other
organs.
Dry fasting (no fluid intake) can quickly result in dehydration
Helpful tips for Ramadan
Enjoy this spiritual month with friends and family. Ramadan is a month not to get worried about your food etc, however take this with a pinch of salt, it is also not the time to binge and gorge on anything you can get your hands on.
It can be a very cleansing time if done correctly and some clients actually find that they lose a little weight during this time.
Ideally you diet should not differ very much from our normal food and should be as simple and as helathy as possible. Your diet should be such that you maintain your normal weight. In view of the long hours of fasting, slow digesting foods including fiber containing foods should be consumed rather than fast-digesting foods.
Fiber-containing foods are bran-containing foods, whole wheat, grains and seeds vegetables like green beans, peas, marrow, spinach, and other herbs like the leaves of beetroot, fruit with skin, dried fruit especially apricots, figs and prunes, and almonds.
The foods eaten should be well balanced containing those from each food group — fruit, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heartburn and weight problems.
Here is a healthy Ramadan eating program taken from the meal plan site.com
Last thing before fajr
Smoothie: tbsp ground linseeds + 1 apple + 1 banana + 40g oats + tbsp natural yoghurt + 250ml skimmed
milk + water
2 slices brown bread + olive oil based spread + jam / honey / peanut
butter
Large glass water
Daytime fasting
Immediately after maghrib - large meal
Lean steak or chicken breast
or turkey fillet or fillet white fish
brown rice or wholewheat pasta or large
serving potatoes
Loads of veg or large salad
Fruit
and/or yoghurt
Plenty of water
Mid-evening
High fibre cereal (like Weetabix, bran
flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk
200ml fruit juice
Mug tea/coffee
½ hour pre-bed
Large handful mixed nuts & seeds
2-3 oatcakes / rye crispbread with cheese or cottage
cheese
Item fruit
Plenty of
water
Try to Avoid:
Anything hot, spicy, hot or salty. Too much salty food will make your body retain water and give you the feeling of being bloated, while spicy foods also induce thirst.
Sweets and sugary foods are fast-burning and will only last for 3-4 hours. Moreover, these will turn into fat, increase cholesterol levels and make you gain weight.
Fried foods are unhealthy and should be limited. They cause indigestion, heartburn and weight problems. Over-eating especially at suhur.
Tea at suhur: Tea makes you pass more urine taking with it valuable mineral salts that your body will need during the day.
Caffeine leaches calcium from your system, which means you feel less full all the time.
I hope you enjoyed reading this article and if you have further question, don't hesitate to ask.
Until next week
Keep healthy
Jill
xx
Hope you had a great week. As you know I am based in Riyadh, and in less than one month Ramadan will be upon us. For those that are not
aware,
Ramadan is the ninth month of the Islamic calendar. It is a time
of fasting for the Islamic people. Each day during this month, Muslims all over
the world abstain from eating, drinking, smoking, as well as participating in
anything that is ill-natured or excessive; from dawn until the sun sets.
Working as a Personal Trainer in Riyadh during this times means that my working hours and schedule will be altered to accommodate the fasting. I will be working late in the evening maybe until 12-1am. It is a Big adjustment for me but this will be number
three.....
I wanted to write about
What is fasting?
Exercising in a fasted state.
Best Exercises duing Ramadan.
Pros and Cons of fasting.
Some helpful tips.
What is fasting?
During Ramadan fasting occurs from sunrise to sunset during this time no food or liquid may pass the mouth. Fasting gives the body a chance to flush out toxins and impurities. If the body is exposed to poor lifestyle and eating habits for a long period of time, it tends to become very toxic. Fasting can help eliminate these toxins and impurities from the system.
The changes that happen in the body during a fast depend on the length of the fast. When the body is in a fasted state the body no longer has nutrients to absorb. It will then pull from energy reserves (glucose) in the liver and muscles to support bodily functions and energy to move. There is enough of this sugar source for 8-12 hours of energy and usually, it is completely exhausted within the first 24 hours of fasting. Once you have depleted this source the body will then burn fat and protein.
Exercising in a fasted state.
With a clearer understanding of what happens to the body when fasting, one question I am always asked is can I exercise in a fasted state? This is a tricky question because not only are you not eating but also no water can be consumed. Ideally you want to avoid situations where your workout heavily taxes your body without the ability to drink water or consume calories for adequate energy immediatley after. Therefore I would say that during the fasting period it would be best not to exercise heavily. However if we time our workouts properly, i.e few hours prior to breaking fast, we will be able to refuel shortly thereafter then you may see some positive results.
Best Exercises during Ramadan
In my opinion Ramadan is not the best time to embark on a fitness program. The month I feel should be used to maintain fitness and cleanse the body therefore I dont really recommend clients to exercise at the same intensity.
So to train or not to train? what type is best type and what time is the best???
I would still encourage physical activuy during this month to maintain a fitness level.
Cardio work- there is opinions that CV work in a fasted state encourages fat burning due to the lack glycogen and therefore why not take advantage of the opportunity to burn some fat. However I would stress that if you feel dizzy or lightheaded then stop immediately.
Weights work- I would not recommend lifting weights in a fasted state ideally train with weights after the breakingof the fast. Weight training in a fasted state will further deplete the muscles and we do not want to lose lean muscle tissue.
Low impact training such as swimming, gentle cardio and basic resistance training, yoga and pilates are probably the best exercises suited to Ramadan.
My advice is to listen to your body. If it tells you that it needs to rest, then do what is right and do it smart.
Pros and Cons of fasting.
Pros
Gives time for the digestive system to rest
Allows for cleansing and detoxification of the body
Breaks old eating patterns
Can promote greater mental clarity
Can cleanse and heal
May lead to a feeling of physical lightness, increasing energy level
May promote mental alertness, enhancing spiritual connection
Cons
Fasting can have short-term side effects such as headaches
Dizziness,
Feeling lightheaded,
Fatigue,
Longer-term fasting can interfere with the immune system and vital bodily functions and can damage the liver, kidneys, and other
organs.
Dry fasting (no fluid intake) can quickly result in dehydration
Helpful tips for Ramadan
Enjoy this spiritual month with friends and family. Ramadan is a month not to get worried about your food etc, however take this with a pinch of salt, it is also not the time to binge and gorge on anything you can get your hands on.
It can be a very cleansing time if done correctly and some clients actually find that they lose a little weight during this time.
Ideally you diet should not differ very much from our normal food and should be as simple and as helathy as possible. Your diet should be such that you maintain your normal weight. In view of the long hours of fasting, slow digesting foods including fiber containing foods should be consumed rather than fast-digesting foods.
Fiber-containing foods are bran-containing foods, whole wheat, grains and seeds vegetables like green beans, peas, marrow, spinach, and other herbs like the leaves of beetroot, fruit with skin, dried fruit especially apricots, figs and prunes, and almonds.
The foods eaten should be well balanced containing those from each food group — fruit, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heartburn and weight problems.
Here is a healthy Ramadan eating program taken from the meal plan site.com
Last thing before fajr
Smoothie: tbsp ground linseeds + 1 apple + 1 banana + 40g oats + tbsp natural yoghurt + 250ml skimmed
milk + water
2 slices brown bread + olive oil based spread + jam / honey / peanut
butter
Large glass water
Daytime fasting
Immediately after maghrib - large meal
Lean steak or chicken breast
or turkey fillet or fillet white fish
brown rice or wholewheat pasta or large
serving potatoes
Loads of veg or large salad
Fruit
and/or yoghurt
Plenty of water
Mid-evening
High fibre cereal (like Weetabix, bran
flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk
200ml fruit juice
Mug tea/coffee
½ hour pre-bed
Large handful mixed nuts & seeds
2-3 oatcakes / rye crispbread with cheese or cottage
cheese
Item fruit
Plenty of
water
Try to Avoid:
Anything hot, spicy, hot or salty. Too much salty food will make your body retain water and give you the feeling of being bloated, while spicy foods also induce thirst.
Sweets and sugary foods are fast-burning and will only last for 3-4 hours. Moreover, these will turn into fat, increase cholesterol levels and make you gain weight.
Fried foods are unhealthy and should be limited. They cause indigestion, heartburn and weight problems. Over-eating especially at suhur.
Tea at suhur: Tea makes you pass more urine taking with it valuable mineral salts that your body will need during the day.
Caffeine leaches calcium from your system, which means you feel less full all the time.
I hope you enjoyed reading this article and if you have further question, don't hesitate to ask.
Until next week
Keep healthy
Jill
xx
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