Fasting this Ramadan? This is the perfect 45 min workout for you
The holy month of Ramadan has begun and for those fasting who are worried about how it will affect their so called gains and fitness goals, we have the perfect Ramdan workout for you put together by Ivan Djordjevic, Master Trainer at Technogym Emirates.
According to him, if we change our mindset, fuel our body with the right things, get a sufficient amount of sleep then there's nothing to fear as the gains acheieved will still be there. Ramadan is a great time to work on your weak areas, such as mobility, which can help improve your overall fitness levels during the rest of the year.
So we're pretty sure the most important question for the gym-goers is when is the best time to tranin? Djordjevic says, the ideal time to train is after you break your fast as your body has a window for decent recovery. The most important thing to remember however is that your routine during Ramadan will be completely different from what you usually do in the gym, but that’s ok, as long you train smart...
But just training after breaking your fast will not be the only way to maintain your fitness levels during the Holy Month.
According to Djordjevic, "Let’s start with Iftar. When initially breaking your fast, I would highly recommend you start with a bone broth. After 30 minutes, you are ready to train... Remember, Ramadan is not the month where you can focus on heavy strength sessions or high intensity sessions. The body simply doesn’t have the ability to efficiently recover to support that kind of training."
But there's one thing you should definitely focus on and that is technique. A major tip to improve your workouts is to lower the lifting weight, and to master every single repetition, making sure you the muscles you are targeting are engaged. Ramadan is also a great time to work on your muscle memory. Spend more time working on your weaker muscle groups and you will notice a significant difference in the effectiveness of your training.
His perfect Ramadan workout has an ideal mix of upper and lower body exercises.
Workout time: 45 minutes.
Incline dumbbell press - 12 reps - 3 sets - 60 seconds rest
Leg Press (duck stance) - 12 reps - 3 sets - 60 seconds rest
Seated row - 12 reps - 3 sets – 60 seconds rest
Split squats (front foot elevated) - 12 reps each leg - 3 sets - 60 seconds rest
Romanian dead lift - 12 reps - 3 sets - 60 seconds rest
Wood chops - 12 reps (each side) - 3 sets - 60 seconds rest (can be done with medicine ball against wall)
Remember, your workout should be no longer than 45 minutes. Try to avoid long sessions as it can cause muscle breakdown and take a long time for you to recover, due to your fast and energy levels. Also don't forget to drink enough water before, during and after your session.Your body needs it to recover and you need to overload on you H2O, to make up for the time you will be fasting.