With the Muslim holy month of Ramzan just a day away, fitness experts suggest that weight training should be suspended during the fasting period. The best time to exercise to burn off extra fat or to keep the heart in good condition is after Iftar in the evening or before Saher at dawn. Avoid extra salt as it might increase thirst. “Weight-training while fasting is not advisable. This can lead to muscle breakdown. It may also cause a rise in the catabolic hormone, cortisol. Strength may decrease significantly if one trains in a dehydrated state,” said body transformation specialist Ali Mohammed.
In his “workout and nutrition plan for Ram-zan”, Mr Mohammed, a certified fitness expert from the American Coun-cil on Exercise and the American College of Sports Medicine, says the devout can burn fat and gain muscle if they follow simple exercise and nutrition tips during the month-long fasting. If you insist on weight training, then the best time to do so is after Taraweeh (special night prayers) since one should eat before any form of exercise. “This will ascertain that you will have multiple meals and plenty of water in your system before working out,” he said. If the Taraweeh time is too late, train about an hour after Iftar. A short 30-minute intense training will be of immense help.
The best time for cardio-training for fat loss is before Saher. “Drink plenty of water along with a cup of green tea, white tea or coffee and wait for 30 minutes and perform 30-45 minutes of moderate intensity cardio training, like brisk walk on a treadmill or moderate intensity cross trainer. The next best time for cardio training is about 45 minutes after a light Iftar. Cardio should be limited to just two days a week in Ramzan,” he said.