Ramadan offers ‘golden opportunity’ to get in shape, say Saudi fitness experts

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The holy month of Ramadan is the perfect time to get into shape. Photos show clockwise from top: Sohaib Mubarak, Rayan Bashawri, Mashael Fagerah and Reham Kamal. (Photos/Supplied)
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Mashael Faqerah
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Reham Kamal
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Rayan Bashawri
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Reham Kamal
Updated 22 May 2019
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Ramadan offers ‘golden opportunity’ to get in shape, say Saudi fitness experts

  • Many Muslims take advantage of the holy month of fasting to keep fit
  • For fat burning, it is better to work out an hour before breaking fast, since the insulin level is low, but for building lean, toned muscles, it is better to work out two hours after breaking fast because the insulin level is high

JEDDAH: Saudi fitness experts have urged Muslims to use Ramadan as a “golden opportunity” to start a new healthy lifestyle.
The holy month of fasting is the perfect time to get into shape, say some of the Kingdom’s top trainers.
With regular exercise, Ramadan can offer a new start for many worshippers both spiritually and physically. RK Fit gym owner, Reham Kamal, told Arab News that working out while fasting was healthy because the body used stored fat as energy, resulting in more fat burning.
The 32-year-old Saudi coach recommended low- to medium-impact workouts while fasting to avoid dehydration and advised trying calisthenics, a form of exercise consisting of a variety of movements which work large muscle groups, such as running, standing, grasping and pushing.
Kamal said: “Ramadan is a great opportunity to lose weight. We shouldn’t eat too much when breaking our fast. Sadly, in our culture, people take this month as an opportunity to fill the table.
“They aren’t seeing the golden opportunity to get into shape, because fasting has numerous health benefits, not only weight loss. It promotes blood-sugar control by reducing insulin resistance, increases growth hormone secretion, which is vital for growth, metabolism, weight loss and muscle strength, and aids weight loss by limiting calorie intake and boosting metabolism.
“For fat burning, it is better to work out an hour before breaking your fast, since the insulin level is low, but for building lean, toned muscles, it is better to work out two hours after breaking fast because the insulin level is high,” she added.

HIGHLIGHTS

The holy month of Ramadan is a new start for many, both spiritually and physically.

Exercising while fasting has benefits: It promotes blood sugar control by reducing insulin resistance, increases growth hormone secretion which is vital for growth, metabolism, weight loss and muscle strength, and aids weight loss by limiting calorie intake and boosting metabolism.

Mashael Fagerah, 35, owner of House of Agility, a studio offering high-intensity interval training (HIIT) and circuit training, said: “You can do everything you normally do during fasting especially if you are used to working out. But if you are a beginner, I would recommend starting carefully with low-impact training.”
She told Arab News that many Muslims took advantage of Ramadan to keep fit.
“Whether before iftar, before sahoor or between them, if you have the time for a workout just do it,” added Fagerah. “At the end of the day, it is better than doing nothing.”
Saudi personal trainer and co-founder of Swish bootcamp, Sohaib Mubarak, 29, said it was important to choose the right kind of fitness regime. “When you haven’t had anything to drink or eat your body is low in fuel and dehydrated. Therefore, performing high-intensity training would harm your body and your health.
“Also, studies show that the difference in results is insignificant between exercising in a fasted or a fed state,” he added. 
Mubarak recommended low-intensity cardio for a short period of time. “That is 60 percent to 70 percent of maximum heart rate. By doing that you won’t sweat much and get dehydrated.”
He said people often wrongly related not eating to weight loss, when infact they should focus more on maintaining a healthy lifestyle rather than watching the weighing scales.
“In my opinion Ramadan is like any other month, because losing weight and having a good shape is about changing your eating habits and lifestyle for life not only for one month. One month is not enough to create a tremendous transformation. It’s all about consistency,” Mubarak told Arab News.
Saudi fitness trainer and owner of B. Bros gym, Rayan Bashawri, 27, stressed the importance of listening to the body’s needs and capabilities.
“So many studies have been done about fasted training or training on an empty stomach, and it shows different thoughts depending on what kind of athlete you are or what kind of sport you are doing.
“But my opinion is to listen to your body and do what feels right for you. It’s not healthier to do fasted training but it’s not bad for you either. You can reach your goal either way,” he told Arab News.
The number of people taking out gym subscriptions often shoots up during Ramadan.
Bashawri said: “Right after Ramadan is the time when people travel, and it’s a beach season as well, so obviously everyone wants to look good. The ages of those hitting the gym at this time of the year are from 18-30.”
Fasting was a great opportunity to lose weight, but Bashawri noted that staying up late and sleeping during the day was not ideal. He also warned people not to over-exert themselves if exercising during fasting as it could cause injury and dehydration.

 


Makkah Route: Health services presented to Hajjis in their home countries

Updated 21 July 2019
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Makkah Route: Health services presented to Hajjis in their home countries

  • 257,981 pilgrims benefited from the "preventive services" since the new initiative’s launch

RIYADH: One of the services provided by the Makkah Route initiative, which aims to smooth the Hajj journey of pilgrims and provide top-quality service, is to ensure that all health requirements are met.

The Communication, Relations and Health Awareness General Department of the Ministry of Health is implementing the initiative in two ways. 

The first is to ensure that the proper application of the health requirements for Hajj and Umrah is followed in targeted countries before issuing the Kingdom’s entry visa (Malaysia, Indonesia, Bangladesh, Pakistan, and Tunisia). 

The second is to check that preventive measures are taken according to the world’s epidemiological situation, for instance in Pakistan.

“Preventive measures” mean, for example, providing polio vaccines for pilgrims. The vaccine, approved by the World Health Organization (WHO), is provided through the Pakistani health authorities at the departure area of the airport.

“The ministry is also deploying a team of five people qualified to supervise the application of health requirements and assess the vaccination procedure and the application of preventive measures,” the department added.   


HIGHLIGHTS

The Makkah Route initiative aims to ensure that the proper application of the health requirements for Hajj and Umrah is followed in targeted countries before issuing the Kingdom’s entry visa.

The initiative also ensures that preventive measures are taken according to the world’s epidemiological situation, for instance in Pakistan.

The workforce at the different land, air, and sea entry/exit points during this year’s Hajj season numbers more than 1,700 individuals.

The teams include 131 experienced doctors, general health specialists, epidemiological monitors, and other staff to provide the necessary treatment and preventive services to pilgrims.


The ministry’s procedures in the departure hall include prepping emergency clinics at the points where Makkah Route pilgrims are received. 

These clinics deal with urgent cases, prepare awareness information for pilgrims and coordinate with the General Authority of Civil Aviation regarding their distribution on the targeted airlines.

The workforce at the different land, air, and sea entry/exit points during this year’s Hajj season numbers more than 1,700 individuals, including 131 experienced doctors, general health specialists, epidemiological monitors, and other staff to provide the necessary treatment and preventive services to pilgrims.

The ministry stated that the number of health practitioners assigned to the service of pilgrims during Hajj “is more than 30,000.”

The ministry encourages volunteering during the Hajj season; it believes that it is a very important and noble service toward fellow citizens, nations and the religion, where Islam highly encourages volunteering and serving others.

The ministry is coordinating the major institutions and commissions via its Hajj volunteering link to register volunteers so that they can participate through the societal partnership program.

The missions affiliated with the pilgrim’s affairs offices provide basic treatment services and refer patients to the ministry’s health facilities, keeping an eye on the overall health situation and reporting any suspicious infectious diseases. 

The ministry monitors all the health institutions and medical missions affiliated with the pilgrim’s affairs offices to make sure the health requirements are being properly applied, to ensure pilgrims’ safety and guarantee an environment free of infectious diseases.

The Health Ministry has confirmed that so far that there has been no incidence of any epidemic diseases or quarantine cases recorded among pilgrims, who arrived and the health situation is reassuring.

Since the first of Dul Qaada, the ministry has provided preventive services, via access points, to 257,981 pilgrims, with a total rate of commitment to vaccination reached  87.4 percent for meningitis, 67.3 percent for yellow fever and 95.3 percent for polio.