Exercising safely during Ramadan

Exercising safely during Ramadan

Singapore silat athletes Siti Khadijah Binte Mohamad Shahrem (left picture) and Sheik Ferdous Bin Sheik Alau’ddin (right picture), both wearing blue-and-black body protector, in competitive action. Photos courtesy of Jupong and Sia Kian Teck.

Every time this year, Muslims observe Ramadan. Contrary to popular belief that exercise is unsafe during the fasting month, you can still stay active — as long as you do not overexert and stick to a realistic physical activity plan.

At the Singapore Silat Federation, athlete Sheik Ferdous Bin Sheik Alau’ddin, 26, who has been practising the martial art since he was seven years old, works out twice a day as part of his fitness regimen. Each session lasts about three hours, comprising either strength training or conditioning in the morning and skills training at night. But the multi-medallist — whose accolades include winning gold at the World Pencak Silat Championship in 2018 and the World Beach Pencak Silat Champion in 2019 — adjusts his routine during Ramadan. “My first session is shifted closer to just before I break fast (iftar). The second session happens a bit later after my meal. The intensity is also toned down slightly compared to non-fasting days,” he shares.

During Ramadan, Sheik Ferdous Bin Sheik Alau’ddin shifts his first training session closer to just before he breaks fast, while the second session takes place slightly later after his meal. Photo courtesy of Sia Kian Teck.

Similarly, silat athlete Siti Khadijah Binte Mohamad Shahrem, 21, trains twice daily on usual days. Her regimen comprises cardio or strength workout in the afternoon and skills training in the evening. Each session is two hours long. “During my off days on weekends, I try to do light jogging and long-distance cycling as a form of recovery. Sometimes, I do my own strength training at the gym too,” she says. The sportswoman — who recently clinched gold in the Class E (over 65kg to 70kg) Final of the 8th Southeast Asia Pencak Silat Championships — explains that she wants to keep up with the momentum she gained during the weekday training. Like her male counterpart Sheik, Siti tweaks her training routine during fasting month. “My coaches arrange for me to do strength training and tactical skills training. During the first few weeks, the intensity is not as high, but we slowly build up as training progresses,” she says.

Siti Khadijah Binte Mohamad Shahrem continues to train twice a day during Ramadan but reduces the intensity of the sessions. Photo courtesy of Jupong.

Here are some other tips from the two athletes on how to train safely during Ramadan:

Watch your diet
Sheik shares that eating high-fibre carbohydrate foods like wholemeal bread can help sustain energy levels as the whole grains take longer to digest. Meanwhile, Siti says it’s important not to skip suhoor (pre-dawn meal). “I usually have a cup of Milo, three dates and Nestum or other types of oatmeal to sustain my energy during the fasting period.”

Adjust your workouts
If you are physically active, you can continue with your usual exercise during Ramadan, but do not increase the intensity. You can also choose to switch from, say, running to other forms of cardiovascular exercises such as cycling or brisk walking.

Some experts have suggested that it might be good to prioritise strength training over cardio workouts during Ramadan, as it could help slow down muscle loss while fasting. For Sheik, the type of workout depends on whether a person wants to lose weight or gain muscle. “However, I would suggest including some strength training; to at least maintain your muscle mass during the fasting month. As an athlete, I do both cardio and strength training,” he says.

Siti focuses more on strength training during this period, but she also incorporates some cardio training after breaking fast or time it near breaking fast. “As cardio training results in more water loss from the body, it is important to have efficient recovery when performing this type of exercise,” she advises.

Rest more
People who fast should add one to two extra rest days to their weekly training schedule or plan alternate-day training. For Siti, “training is important, especially in preparation for competitions”. So she chooses not to have more rest days. But Siti tries to go to bed earlier at night and get adequate rest in between training sessions in the day.

Find the right time
Both athletes share that they do not have an optimal time to train during Ramadan — it’s based on personal preference. Siti usually trains for a few hours before breaking fast or two hours after breaking fast, as she can consume adequate food and water to replenish her energy levels during the workout. Sheik recommends going for a jog before suhoor if you do not feel too tired. “If not, you can still exercise closer to iftar so you can quickly replenish what you have lost,” he adds.

Listen to your body
If you start to feel nauseous, weak or dizzy, or experience muscle cramps during exercise, it could be that you have low-blood sugar levels or are dehydrated. Stop the exercise and consult a doctor if you continue to feel unwell. “It’s important to accept that our body do not respond the same way during fasting month, so we should not push beyond our own limits when exercising,” Sheik says, adding that one should drink more water before, during and after a workout.

POST-EXERCISE MEALS AT SINGAPORE SPORTS HUB
If you are working out and breaking fast at the venue, here are the Halal eateries to try at Kallang Wave Mall:

  • Ayam Penyet President #01-23
  • Encik Tan #01-32
  • Gourmet Pizza To Go #01-43
  • My KampungFood Court #02-16
  • Old Chang Kee #01-20/01-K9
  • Old Town White Coffee #01-18/19
  • Omoomo #01-40
  • PastaMania #01-21
  • Pezzo #02-13
  • Popeyes Louisiana Kitchen #02-02
  • Poulet #01-17
  • Sanook Kitchen #01-16/K8
  • Subway #01-32
  • The Coffee Bean & Tea Leaf #01-44/45
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