The holy month of Ramadan is offcially upon us. While enjoying the festive month to the fullest is important, remaining active is also essential for your health.

Although, it may seem difficult to squeeze into your routine, but a well-balanced training regime is entirely possible with the correct mindset. To avoid exertion, the perfect time to train is post you break your fast—because working out later in the night causes an increase in the production of cortisol, which may disturb your sleep pattern. Another key element to remember is to not stuff yourself to the brim, as it will only increase the stress on the gastro intestines that can cause a bloated stomach, as well as fatigue. During the holy month, it is important to keep it simple and be intelligent. Your body does not have enough nutrients or energy for higher intensity workouts and it is pivotal to form a mind and muscle connection.


For those looking to stay in shape during Ramadan but don’t know where to begin, here are the top five expert-approved tips by Sarah Zakzouk, Master Trainer at Technogym.

Work smart not hard

The perception that it is better to train before iftar is a myth. It is not to be suggested as the body is in a catabolic state, the muscles might not function as efficiently as they should – you will end up putting more effort and receive less results. Make sure you train after Iftar, once your body has finished the process of digestion.

Drink up

As basic as it may seem, drinking water is key for the betterment of your overall health. Drink at least 3 to 4 liters of water before the fast begins skip caffeinated drinks like coffee and tea that may cause dehydration.

Less is more

Do not workout for long hours and keep your workout duration tight. The recommended training duration during Ramadan is 45 to 50 minutes. Concentrate on technique and use lighter weights. Repeat the moves and engage the muscle you’re focusing on. This will also help you transition to heavier workouts after the month is over.

To run or not to run

Heavy cardio sessions aren’t beneficial during Ramadan. While cardio is a must, it is important to understand that during this spiritual month the body has less energy for a high energy activity; it may also lead to muscle loss.

Mark your targets

Train both upper and lower body and target big muscle groups. But as instructed repeatedly, don’t push too hard or go too heavy. Focusing on exercises that involve your body weight with proper technique will also get you results. Lifting heavy weights should not be your priority during this month.

Train smart and safe—Ramadan Kareem!


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