Training while fasting – Ramadan, by coach Kaleem

What is Ramadan?

During the month of Ramadan, Muslims from our community will refrain from eating and drinking between the hours of sunrise and sunset. It is a significant month in the Islamic calendar year for all to devote themselves wholly to their faith and look to become closer to Allah, God. It is also an opportunity to put themselves in the shoes of others who are less fortunate, whilst learning to value what we already have.

Keep it sensible..

Now we welcome all from varying faiths and backgrounds, and want to extend a hand in helping you, if taking part in Ramadan, to learn how you can still train and progress during this special month. From personal experience, I think it would be pretty easy to say that you don’t want to be partaking in anything like 100 Burpees for time and gasping for air on very little energy and a non existent water supply. However, we can explore the importance of our daily NEAT. Many of whom will be leading the same routine lives on less sleep, will have an urge to break their day up and get moving. The best way I have learnt to do this, is through much lower intensity exercise. Walking is an amazing option, whilst even a trip to the gym can be when educated on how to deal with the circumstances.

How to plan your session:

We offer the idea of extended warm-ups, whilst already a tough ask after a long day, it is even harder on no sustenance. Allowing your body to have a little longer to get in the groove and in tune with movement is a great answer. Strength is a very notable area to target. The key being low volume, but intensity can stay surprisingly high. Everything will unsurprisingly feel a bit heavier, however, if we increase the rest periods, reduce the number of sets, we can still make remarkable gains here. Finally, the Conditioning pieces. If we support our strength and movement work with regular walking and NEAT-worthy actions, we can use this piece to get moving at a lower intensity to what we usually would. Say aiming for a 6-7/10 RPE (rate of perceived exertion) max. We can still take part, but just have to be more conscious of our bodies.

Don’t take the month off!

All in all, recognise the importance of maintaining your training. Agreed, it is a harder ask, but both mentally and physically rewarding. Don’t use this as a month sabbatical, yet an opportunity to look at other areas you may have neglected in the past. Get your first double under, practice some skills, maintain and even progress some strength, and most importantly, continue your enjoyment for it all. That way we form a commitment, and it will help you escape the bubble of work, fasting worries and staring at a clock every minute of the day. To be honest, it is even just a nice social hour out of your day.

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