Ramadan fitness: 5 workouts during the Holy month to maintain your health
Every individual with a fitness goal must have a plan to execute the same. This becomes very essential if a person is fasting during the holy month of Ramadan. Training yourself aimlessly without a proper plan can be really dangerous. The most recognized trainers say that one should not concentrate much on the results from the very first rather sketch a plan and exercise accordingly. Recovery, staying hydrated and fatigue are some of the most important factors that must be taken into consideration. Your fitness plan must include meal plans and nutrition guides. During Ramadan people, fasting must go for low-impact exercises that help in getting effective outcomes. Exercising is a part of staying fit and people nowadays is fitness freaks. There during Ramadan fasting too people are including exercise in their list of ways to maintain their health.
Following are the best 5 exercises that one can practice to maintain health and fitness during the month of Ramadan:
The barbell squat is often called the Goblet. It is known to be the king of all workouts. The Squats will ensure a large amount of the body muscles participate in the exercise and assists in having a lean body mass. One’s metabolism will be at its peak due to this. You need to perform 3 sets of 6 squats in every set to keep your fat in check and at the same time maintain the mass and strength of the body muscles.
This is known to be the best for maintaining strength, metabolic conditioning, and power. It is effective towards the posterior chain muscles in the body like the glutes, hamstrings, lower back, and others. It must be done in 3 sets for approximately 1 minute.
Dumbbell bench press or Barbell bench press
This is good for the upper parts of the body. You need to do 6 repeats in 3 sets to see its effect.
Single arm bent-over dumbbell row
This exercise helps in developing the core strength of the body and is best for the muscles in the back part of the body. It must be done in 3 sets with 6 repetitions in each side.
Incline treadmill walk for half an hour
You do not have to pound the pavement for hours at high speed for getting a perfectly working cardiovascular system rather you can use a steep incline and walk on it at a moderate pace and this will reduce the overall stress and impact on your system. The speed of walking must be 6 to 7 km per hour and the inclination of the treadmill must be 10 to 15 degrees. You must do this exercise for half an hour daily.
During Ramadan people those who fast must stay away from high impact exercises especially if they are exercising before breaking the fast as they will get dehydrated and lost much of their energy. They will hence be more prone to injuries.