RIYADH: Whether you’re a newcomer to the gym or a veteran, Ramadan is a time when everyone needs to reassess their workout regime: from calorie intake to the intensity of your exercise, from rep range to cardio zones, everything is up for alteration during the holy month.

One of the main priorities when it comes to maximizing training in general is to allow for muscle recovery through rest and sleep, which is why Calo, a Bahraini food and health startup, recommends prioritizing sahoor and sufficient rest; both of which will aid in physical recovery for the following day.

Gym hours also differ during Ramadan. A GymTech representative told Arab News: “The highest attendance is usually in the late evening hours, mostly starting from 9 p.m.”

A representative from The Pilates Studio also spoke to Arab News and said its members are both “calmer and fitter” during Ramadan.

Both GymTech and The Pilates Studio recommend cardio exercise during Ramadan. The Pilates Studio rep said: “Cardio pre-iftar and strength training after iftar.” 

Coach Jap in Riyadh explained why workout routines need to change during the holy month.

“The role of hydration and sleep is essential. Hydration is a must so your body will function properly and cleanse; and you should sleep at least six-to-eight hours, depending on your age. It’s essential, because this is when the body recovers and repairs,” he said.

He also discussed the necessary adjustments for those looking to maintain their energy and physical activity levels, as well as how those adjustments are altered for those looking to gain or lose weight throughout their fasting.

“If your goal is losing weight, it’s better to train before iftar, because your body is in the healing process wherein you’re able to burn the fats and lose some weight,” he said, adding that there are “some precautions” to take, such as only undertaking “light to moderate” exercise.

“You may need to have an average heart rate of 120-140 so you’ll be able to burn more calories and fats. Take note: there will be muscle wastage during this time as well,” he said. “For gaining weight, the best time to work out is after iftar, two-to-three hours after a good meal.”

When it comes to the link between dieting and muscle recovery or fat loss, Coach Jap had a warning. “The biggest mistake I see from people training in Ramadan is their food consumption. They fast and then binge eat during iftar,” he said. “Discipline is key; eat a medium meal and then, after a few hours, you can eat small frequent meals again, so your body will not be overloaded with food.” 

He added that a diet high in protein and carbohydrates (around 100-200 grams of the latter) is necessary, and added that, in the second half of Ramadan, the intensity of a person’s workouts usually decreases as their energy levels drop.