Is self-isolation keeping you stressed and you are still unsure when you will be going back to the gym or at least to normal life? Lucky for you, we are sharing some guidance on the best ways to implement an effortless workout routine at home with minimal equipment during Ramadan time. So what are the tips that you should keep in mind?
Best time to work out: before or after iftar?
It depends whether you are keeping your workout light or going for more heavy exercises. Just before iftar, your body will burn the most calories since you will have a higher metabolism but it in this case, your exercise should be limited to 30 minutes maximum and it should be right before breaking your fast. After iftar, it is best to wait three hours before engaging in physical activities, as it will give your body time to complete the digestion process. Just make sure you consume enough fluids right after breaking your fast.
Ideal Ramadan workout duration
To achieve the best results, the ideal way to stay fit during Ramadan is to alternate and exercise every other day. If you are used to exercising everyday, three times a week during Ramadan is ideal. Regarding the workout period,it depends on the intensity. If it is a high intensity workout, a 30-minutes session is enough and for a low to medium intensity, you can work out for up to 45 minutes.
Exercise routine or cardio?
Ramadan workouts should help in maintaining your fitness and not achieving your fitness goals, as you will have less energy while fasting and you need your body to pick up. Exercise routines and strength training are the best for those fasting, while high-intensity cardio is to be avoided or done after breaking your fast. If you are not used to working out, listen to your body and don’t push yourself too hard. You can start with some stretching exercises before picking up the intensity.
Breaking the fast with two glasses of water is an invaluable advice that has been passed on for a reason and not only to avoid dehydration, but also to prevent overeating. Consuming food high in water is also recommended and soups are a good option while being highly nutritious and packed with nutrients. When you break your fast, make sure to include protein in your diet like meat, eggs,beans and lentils, as this type of food will fill you up better. Smoothies are also a good post-workout drink packed with nutrients whether through fruits or vegetables.
Getting creative at home
Most people have minimum equipment or none at all at home and there is no training coach keeping you on your toes. We advise browsing YouTube for some inspiration. You will find everything and anything from stretching exercises to Zumba classes. Classes like these are also great to keep you motivated while at home and you should choose exercises you actually enjoy during these times. Other tips and tricks include using resistance bands for stretching and toning,and substituting dumbbells with plastic water bottles. And to help you stay fit at home, we prepared for you a workout sheet you can download for an effortless routine you can follow with no equipment.
Finally,don’t forget to wash your workout outfits with Ariel pods 3x action. This latest innovation from Ariel cleans deep down, removes tough stains while brightening your clothes after just one wash, so you can enjoy working out in clean fresh ones every time.
Tell us in the comments what you thought of our tips and tricks for Ramadan workouts and if you are already trying to stay fit while staying home.