Before, During, and After: Insights from a Personal Trainer
Zahra Ajami, an experienced online personal trainer, understands the unique challenges of maintaining an exercise routine during Ramadan. She emphasizes the importance of mental preparation for the fasting period.
"Adjust your expectations," she suggests, "achieving personal bests might not be realistic during this time."
With the shift to online training during the pandemic, Ajami now guides a diverse clientele, including many from Muslim backgrounds, through their fitness journeys.
"I tailor a specific plan for Ramadan," she explains, focusing on a phased approach that encompasses the period before, during, and after Ramadan.
Her strategy involves gradual adjustments to help the body adapt.
Her strategy involves gradual adjustments to help the body adapt.
"The goal is to preserve your fitness achievements and adhere to your routine, while also embracing the spiritual discipline Ramadan brings," Ajami advises. Post-Ramadan, she recommends a gentle transition to prevent any sudden changes in fitness or dietary habits, particularly cautioning against the potential for weight gain from overeating after the fast.
Ajami sometimes counsels against combining fasting with intense exercise.
"If it's too demanding, or if you're not feeling well, consider lighter activities like walking. The aim is to keep Ramadan a stress-free time; exercising is optional based on your well-being," she concludes.
Three Steps – Get Inspired by Zahra Ajami's Training Plan
1. BEFORE: Begin by adjusting your expectations and dietary habits one to two weeks before Ramadan starts. "Ease your body into the fasting schedule by reducing your daily meals from five to two or three," Zahra suggests, emphasizing the importance of gradual adjustment to prevent shock to your system.
2. DURING: The timing of your workouts during Ramadan should complement your eating schedule. "With early sunsets this year, evening workouts become more feasible," she notes. Zahra recommends exercising after Iftar, possibly starting with something light like soup, followed by a workout, then concluding with a substantial meal rich in proteins, carbs, and fats. This approach ensures your body receives the necessary nutrients for recovery and energy.
3. AFTER: After Ramadan, avoid immediately reverting to your regular meal frequency. "Gradually increase your meal intake over one to two weeks," advises Zahra, cautioning against a rapid increase that could lead to weight gain and dampen motivation. This gradual transition helps in re-establishing a balanced eating pattern without overwhelming the body.