As you might know, the Islamic holy month, Ramadan, is approaching, and to help you prepare we have been speaking to Muslim athlete and PT Uns K Fit, who has shared 5 fitness related tips to help you to stay fit and healthy during this years season of fasting should you wish to train. So without further ado here are her tips based on her experience and expertise :

1. Find your optimum training time 

For everyone, the time they are able to train is different. This could be due to work or energy levels. The top 3 times I would recommend would be: just before breaking your fast (before sunset), before starting your fast (before sunrise), or after your night prayers. Personally, I prefer to train just before breaking my fast so I can fuel my body straight after. 

2. Adjust your training to lower intensity exercises

Higher intensity training requires high energy levels, and after fasting all day I’m sure most of us will have low energy levels. I’d recommend avoiding cardio as your body will not be functioning at its optimal capacity. 

3. Eat foods with high water content for suhoor 

Storing water is super important! Eating fruits like watermelon and making sure you drink enough water before you start fasting and once you can break your fast is key. If you feel dehydrated I would avoid training!

4. Increase your carbohydrate intake 

The carbs you consume are stored as glycogen, your body breaks down this glycogen into glucose which is used as a source of fuel. It’s important we replenish these stores as soon as possible after exercise which is why I recommend training just before breaking your fast. Once you break your fast, make sure you consume a high-carb meal to replenish glycogen stores. I would also recommend eating a carb meal before you begin fasting to fuel you for the rest of the day.

5. Increase rest days and rest between sets 

It’s ok to take more rest! During Ramadan, training should not be our main focus anyway so by taking a break you’re focusing on the blessed days of this month. Increasing your rest time between sets allows your muscles to recover so you have enough power for your next set.

Lastly, enjoy the process! Take it easy, this blessed month only comes around once a year so let’s make the most out of it. Should you have any more questions, feel free to DM me on Instagram.

If you are interested in training during Ramadan Strongher space will be operating extended hours, open until 10 pm every day throughout the fasting period.  Also, be sure to follow Uns on Instagram - @Unskifit.

Have a blessed month - The Strongher Team x