Maintaining a regular exercise routine during Ramadan can be challenging due to disrupted sleep patterns and reduced liquid intake. Intense cardio workouts and heavy weight-training exercises while fasting are not recommended, as the mid-day sun and no liquids from sunrise to sunset can compromise your health. It is advisable to cut down your exercise routine to two weekly cardio sessions throughout the holy month.
Dr. Mona Mobarak, a gym trainer at one of the renowned gyms in Dubai called Baksh, advises people to train early during Ramadan after their first meal. However, she notes that exercising in a fasted state can be challenging. So, finding the best time to ensure a safe and sustainable routine is essential. Dr Mobarak recommends doing strength training routines before iftar. But, if someone prefers exercising after iftar, they should keep their meal light and save their biggest meal after their session so they don't feel uncomfortable while training. Dr. Mobarak is also a nutritionist and suggests that it is essential to have a balanced diet during Ramadan to maintain a healthy and active lifestyle.
Fasting during Ramadan can be challenging for athletes, impacting energy, hydration, and nutrient intake. To maintain their performance during training sessions, athletes must find alternative strategies.
On the other hand, Adam Azim is a trainer, renowned European super-lightweight champion, and brand ambassador for Castore, UAE's leading premium performance sportswear brand. He is a rising boxing star known for his dedication and discipline inside and outside the ring. With his unique perspective and experience, Adam shares valuable insights and tips on practical training during Ramadan. So, keep reading, and we will explain how you can benefit from his expertise!
Comfortable Training Gear: Comfortable and functional training gear is essential for optimizing performance during Ramadan. Adam prefers long-sleeved T-shirts, hoodies, and sweat-wicking apparel from Castore, such as the Scuba and ProTek collections, which provide both comfort and performance benefits during workouts.
Flexibility in Training Times: One key adjustment Adam makes during Ramadan is to alternate his training times. The gym opens early in the morning, around 5:00 or 6:00 o'clock, and Adam finds this period ideal for his workouts, especially during the fasting hours.
Consistency and Dedication: Despite the challenges posed by fasting, Adam remains steadfast in his commitment to training. He believes in the mantra of "getting it done" regardless of fuel levels, highlighting the importance of consistency and dedication in achieving fitness goals during Ramadan.
Optimise Training Sessions: Adam modifies his training routine during Ramadan to accommodate the fasting period. While he avoids intense sparring sessions, he engages in pad work with his coach and body sparring with friends as alternatives. Additionally, he incorporates cycling, walking, and slow jogging into his regimen to maintain physical activity levels without overexerting himself.
Adam Azim's tips on training during Ramadan offer valuable insights for athletes looking to maintain their fitness routines while observing the holy month. By embracing flexibility, consistency, and mindful training practices, athletes can navigate fasting challenges while striving towards their fitness goals. With dedication, discipline, comfortable attire, and a focus on holistic well-being, Ramadan can become a period of growth and self-improvement for athletes like Adam Azim.