Marathon runner Omar Abu Omar, who has been following a Ramadan fitness routine for four years. - Supplied photo
Experts allay fears over workout during fasting, as residents showing increased interest in leading a healthier lifestyle
Published: Tue 7 Jun 2016, 9:15 PM
Last updated: Thu 9 Jun 2016, 12:59 PM
It does not mean that you need to stop hitting the gym or training for a race just because you are fasting.
Nutrition and fitness advisors in the UAE are assuring fitness enthusiasts in the emirate that it is safe to work out after fasting for over 15 hours.
The UAE residents are now showing increased interest in leading a healthier lifestyle. With regular gym memberships and visits to their neighbourhood's running track, people are investing money and time to stay healthy.
"It's not just that people are exercising regularly, they are also paying close attention to eating healthy," said fitness YouTuber and personal trainer Sharon D'silva.
But for many residents, the holy month of Ramadan sometimes puts a dent to their fitness goals. After over 15 hours of fasting, athletes and fitness freaks find it hard to work out and are worried if it could cause any serious, long-term damage to their health.
How to avoid dehydration, and eat healthy
Linda O'Byrne, the New Atkins Lifestyle nutritionist, said: "Drinking enough fluids will prevent dehydration and also help to control sugar cravings when the fast is broken. Water is key but herbal teas can also cure a sweet craving without adding sugar. Have a glass of water with both Iftar and Suhoor meals and at several points during the night too."
She added: "Some people opt to skip Suhoor, especially if there's been some over-indulgence prior to this pre-dawn meal. This will likely lead to increased hunger the next day and overeating at the next Iftar."
Recommendations
> Smoothies including green vegetables
> Shakes
> Full fat Greek yoghurt
> Atkins crisp bread with full fat cream cheese
> Peanut butter
> Avocado mashed into guacamole with crisp bread
> Hard-boiled eggs
Meal suggestions for Iftar and Suhoor
> Lamb stew with various vegetables including broccoli, cauliflower and green beans
> Salmon with mixed vegetables
> Vegetable soup with a side salad drizzled with oil
> Omelette with mushrooms, cheese and red pepper
> Baked chicken thighs with roasted vegetables
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However, that is not the case, according to fitness and nutrition experts. Several residents, who are fasting, continue to work out after ending their fast.
Founder and Managing Director of Real Pilates, Reza Alavi told Khaleej Times: "Contrary to what people may think, Ramadan is a great time to focus on one's fitness goals and get rid of a few unwanted extra kilos."
He added: "It can be challenging of course to find a balanced routine but it is possible to stay fit and energetic. My advice would be to avoid excessively intense workouts, pick an exercise type, such as Pilates, that is balanced and total body workout, find the time that suits you best."
Listen to your body
Alavi also recommends working out an hour before breaking fast as a good time to work out.
He said: "I personally prefer an hour before Iftar as this way I can hydrate myself shortly after my workout when I end my fast."
He added: "Listen to your body by regulating the intensity of the exercise, and last but not least, hydrate your body by drinking a lot of water before and after fasting. And remember that whether it is Ramadan or not, you must eat the right foods at the right time while keeping portions small."
He stressed that a massive sugar intake at Iftar is the worst reward you can give yourself after a long day of fasting.
Former Dubai resident and marathon runner Omar Abu Omar, who is now pursuing an MBA in Sports Management, has completed seven marathons and has been following a Ramadan routine for four years.
He said: "When I used to be in Dubai, I tried different times and routines, and what worked best for me is scheduling my runs after Isha and Tarawih prayers."
He added: "In Dubai, there was the advantage of having access to Dubai Sports World, the great indoor facility at the World Trade Center. Depending on my schedule on a certain day, I may delay the run to be before Sohoor. It is not easy to make the time for exercise. An alternative to running was playing football with friends either outside or at the pitches at Dubai Sports World."
He added: "I think the trend is changing towards this at the moment. Compared to let's say 10 or even 5 years ago, there is more access for residents to sports facilities, and there is something for people of all abilities.
"The city's sports and fitness scene has exploded, and I can notice that it has been growing even bigger since I left in October 2015."
He waits 3-4 hours after breaking his fast to hit the track and sticks to having a simple Iftar, which keeps his body light and allows him to run long distances.
Mindful of nutrition
Ajman resident and Indian national Nihad Ahmed (24) has been doing heavy cardio exercises and light weight lifting.
Ahmed, a graphic designer, said: "It's more like a training phase. I don't do intense workout during Ramadan."
However, he pays close attention to his nutritional needs during Ramadan.
He said: "I plan, for example while ending my fast all I have is 3 to 4 pieces of dates with milk or fruit, juice (freshly squeezed, with no added sugar) and a lot of water."
He added: "I avoid sandwiches, samosa, nuggets etc. Have fewer intakes as your digestion system has been dried out because of long break from eating, otherwise you will end up feeling bloated. Then I go for prayer. After the prayer, I have watermelon or milk shake then I carry on with the gym with no issues or weakness."
According to Nihad, exercising after Iftar is recommended. However, it depends on the person's level of strength and stamina.
He admits that mentally preparing to workout is often the biggest challenge in working out after Iftar.
dhanusha@khaleejtimes.com
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