Aug. News letter from In Shape

Ramadan is just a round the corner and many Muslims who are concerned about their physical fitness find themselves wondering how and when to continue their fitness program during the month of Ramadan.

This year Ramadan will fall in the middle of August and get further into the summer as the years go by. So most people are concerned about fasting in the heat of summer and still having energy for their daily task which may also include exercising. When you are already exercising you do not want to stop all together because an entire month of inactivity can give you significant setbacks in strength and cardiovascular endurance. Not to mention the mental and emotional effort it would take to become consistent again.

Here are 5 tips that will, Inshallah allow you to continue to stay active in Ramadan without over taxing your system and jeopardizing your fast.

#1- Adjust Your Fitness Goals in Ramadan If your goals are to lose weight, get stronger or simply to become more physically fit put improvements on hold during this month. Make your goal simply to maintain where you are. Instead of overworking your system to get your body to change simply maintain where you are and prevent yourself from going backwards.

#2-Depends on your body type, fitness level and previous routine, you want to exercise when you have sufficient energy for it, and you know you'll be replenished soon thereafter. Hence, you can excercise an hour before iftar, or 2 hours after iftar, before or after taraweeh. Pay attention to your energy level during the first few days of Ramadan and find a time that works for you. Whatever time or day or night your energy level allows you to expend extra calories without becoming fatigued is the best time of day for you to exercise

#2-Reduce the Intensity of your Exercise. Reducing the intensity of the exercise will allow you to stay consistent in working out without over taxing your energy reserve. If you normally run reduce to a speed walk. If you lift weights using 12lbs use 8lbs, and if you normally workout for an hour reduce your workout time to 30-45 minutes. The most important thing to do this month is to continue to exercise. Consistency is the key ingredient to maintaining your fitness level.

#3-Combine Cardio and Resistance Training If you normally do both cardio and resistance training as a part of your workout and can't find the time or energy to do both in Ramadan then combine them both into a resistance training circuit. Circuit training in general is one of the most effective ways to burn fat and it has the extra benefit of allowing you to burn more calories in a short amount of time.

#4-Eat small portions, something light & easily digested if you plan to workout after breaking your fast.

#5-Be Consistent, Even if it is Small To achieve and maintaining any fitness level or goal do what you can, when you can, to maintain consistency throughout the month.

We must remember fasting the month of Ramadan is an obligation that Allah has commanded for his servant and no other priority should interrupt or sabotage the fast. Last, but not least, remember that Ramadan does not have to be the time of year to lose weight. Focus on the meaning of Ramadan, follow the tenants of good health recommended by our Prophet and you will find the weight will come off.