24/03/2025

LYFE MONDAY | MAR 24, 2025

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D URING Ramadan, many may find it challenging to balance fasting, fitness and overall well-being. Especially during the early stages, when your body is adapting to the new routine of fasting, trying to maintain the current fitness routine may seem overwhelming. But staying active and energised during this sacred month is possible with the right mindset and a few smart strategies. Whether you are looking to maintain your workouts, improve hydration or build healthier habits, Garmin Run Club (GRC) head coaches Akashah Izhar and Faiz Othman shared their insights to help you make the most of your fitness journey while embracing the spirit of Ramadan. As experienced runners who have participated in multiple races, including marathons and ultra marathons, they bring firsthand knowledge on how to train effectively while fasting. Tip 1: Work smart, not harder As your body is transitioning into fasting mode, it is important you slowly ease it into a new routine of staying active in a fasted state to prevent injuries or sickness from pushing your body too hard. Akashah emphasised the importance of shifting workout goals from performance gains to maintaining consistency. “Focusing on light exercises before iftar or strength training after allows you to stay active without overexerting. About 90% of my workouts during Ramadan are low impact aerobic sessions, while the remaining 10% focus on short bursts of speed work,” said Akashah, whose passion for running began at 15 and led him to study sports science after overcoming multiple injuries. Faiz added working out post- iftar or pre- sahur can be ideal, depending on individual energy levels. “Personally I prefer a base run of Zone 2 running, 20–30-minute strength training and mobility exercises are great ways to maintain endurance without exhausting yourself. I would recommend reducing training intensity and duration. Instead, focus on short, low-impact exercises as it is a great time to strengthen parts of your body that are post-injury,” he advised. Tip 2: Hydration, nutrition key to sustained energy Proper hydration and nutrition play

During the fasting month, it is important to pace yourself and not risk overexertion when undertaking any physical activity.

Ramadan fitness tips

Wearables are useful tools for

o Seasoned trainers give advice on how to work out, stay energised during fasting month

monitoring your heart rate and energy levels.

a vital role in maintaining stamina and health during Ramadan especially since you are fasting from water for most of the day. Akashah recommended setting a hydration target and using a tracking feature to stay on top of fluid intake. “Sip water consistently between iftar and bedtime and make sure you rehydrate post workout to avoid dehydration,” he said. Faiz added: “Besides water as a source of hydration, prioritise electrolyte-rich drinks between iftar and sahur . It is also recommended to avoid caffeine if possible”. When it comes to fuelling workouts, Faiz emphasised the

importance of balanced meals. “For workouts lasting 30–60 minutes, I focus on complex carbs such as rice, protein and healthy fats. Shorter workouts require quick energy sources like dates,” he explained, as someone who turned his life around from weighing 106kg at one point and had frequent asthma attacks from unhealthy living. “A balanced meal is important for muscle recovery, and making sure that you control portions during iftar and sahur can help to avoid feeling sluggish and to stay energised for your workout later,” Akashah said. accountability buddy It is equally important to be in tune and know what your body needs daily. This can be done by having a tool to help you monitor how your body feels. Both coaches use their wearables to help track and guide their routine for the day. Faiz highlighted the importance of hydration and sleep tracking, particularly during Ramadan. “Monitoring hydration levels and sleep quality ensures I am fueling my body adequately and I am in the best condition to train. Using a wearable such as Garmin’s health tracking features helps me maintain a sustainable fitness plan during fasting,” he added. “I use my Garmin F nix 8 to track heart rate, energy levels and recovery status. The Body Battery feature helps me gauge when I should train and when I should rest. It helps me stay active while making sure I do not overdo myself during fasting hours,” Akashah added. Tip 3: Use wearable as

Ramadan offers the opportunity to put long-term health and

workout goals in place.

Tip #4: Build lasting habits beyond Ramadan Ramadan presents an opportunity to start sustainable healthy habits that go beyond the fasting season. The coaches stressed the importance of using the month to reset routines, practice mindful eating and establish long-term fitness goals. “Last Ramadan, I improved my flexibility and reached my desired fat percentage by following a structured routine. The key is consistency, even with small efforts each day. Ramadan is a good time to reset unhealthy habits and focus on mindful eating, regular movement and building a sustainable routine,” Faiz said. “My biggest Ramadan achievement was losing 4kg while

maintaining strength. With proper planning and discipline, you can achieve your health goals while fasting. My advice would be to set clear goals at the start and stay focused on achieving them because having a goal helps you stay motivated,” Akashah added. With the right approach, you can maintain your health and fitness without compromising your time with family and faith. Here in Malaysia, GRC offers free weekly sessions led by qualified coaches, making running more accessible, educational and enjoyable while helping runners achieve their personal best. The sessions take place every Tuesday at 8.30pm at the National Sports Institute, Bukit Jalil.

Akashah (left) and Faiz are GRC head coaches.