Keep your workouts going this Ramadan with Coach Jatt
Fasting and training both take tremendous discipline. Working out may seem just a little more testing on an empty stomach, but Ramadan doesn’t have to bring your progress to a halt. With the right nutrition and level of intensity, your goals can and will remain within reach. Coach Jatt, co-founder, Master Trainer and Performance Coach at Thrive Boutique Fitness Studio, weighs in with workout tips for making the most of Ramadan in and out of the gym.
Ramadan Mubarak from all of us here at ClassPass, and we hope you find these tips useful for keeping pace this season!
How to work out
Ramadan should not be taken as a reason to stop your training; think of it instead as a pause. Reduce your intensity and work on maintaining what you have gained throughout your training time. Don’t push yourself too hard!
Coach Jatt has three important tips for working out during Ramadan:
Listen to your body.
Save your personal bests and personal records for after Ramadan.
Explore types of training other than your usual.
When to work out
The ideal workout time during Ramadan varies from person to person. Find one that works well for you, based on your fitness level. With this in mind, Coach Jatt suggests choosing a workout type based on the time of day. Take note of how your body feels after each workout, and choose the best time for you accordingly.
Pre-iftar workout examples: Low to moderate intensity exercise, such as jogs in a park, or a quick full-body circuit using just your bodyweight, TRX or a resistance band.
Post-iftar/Post-tarawih workout examples: More intense workouts with weights, or interval training.
How much to work out
Ramadan is a time of restraint — treat your training accordingly. Focus on maintenance, and think of it as an extended de-load month. Reduce your training intensity, but find a balance that ensures that you push your body enough to maintain your progress. Work out a maximum of two or three times a week, and focus on strength and functional training, as opposed to cardio-focussed training like running, unless you are an endurance athlete working to achieve a performance goal within a limited period of time.
Here’s an example of a week’s training schedule for Ramadan:
Monday: Strength training class post-iftar.
Wednesday: Vinyasa yoga pre-iftar.
Friday: Functional training class post-iftar.
Fuelling your body
Your body needs the right fuel to operate optimally, even more so during the fasting month. Eating right during suhoor and iftar is crucial, so that you do not end up sluggish, cranky and at worst dehydrated during the day.
What to eat at Suhoor: High fibre meals. Aim to keep a proportion of 50% vegetables, 30% protein (chicken, egg, fish, beef, tofu) and 20% carbs (rice, noodles, potatoes) on your plate. Hydration is also important! Aim for at least 1 litre of water. Adele Wong, a dietitian, nutritionist and friend of Coach Jatt, has a cool tip for hydrating yourself better — eat your water! Choose hydrating foods such as watermelon, strawberries, and cucumber.
What to eat at Iftar: Start with food that has natural sugars for quick energy replacement, such as dates and fruits. Then, make sure you hydrate yourself with enough fluids. Eat protein-rich foods and fuel yourself with some starchy foods, too.
