TECH: Using smart watch to exercise while fasting

MANY people think that exercise is not recommended during fasting month, but the truth is that one can still do it moderately and with the help of fitness watches.

For fitness advocate/instructor and ex-national rower, Ain Ramli (IG: @ainramli), it’s okay exercise during the fasting month.

“Everyone responds to Ramadan differently and has his or her own preferences when it comes to workouts. Some plan to rest and recover during Ramadan, but some prefer to continue working out and even utilise this month to score a little bit more,” she said.

Being in the fitness industry for nine years now, Ain personally recommends people work out during Ramadan as it helps to control their weight and also stay healthy.

“Choose a workout routine that has lower to moderate intensity than your usual routine during the fasting window. However, if your fitness level permits, you can challenge yourself. Strength training is necessary as it prevents muscle loss, so it’s imperative to include that in your routine,” she said.

Ain recommends all the women to include strength training in their routine as it helps with the fat loss especially during fasting month. “You will be surprised how flat your tummy is days before Raya,” she said.

To make it easy for people to know their limit and capability or track their movement, she said the usage of a fitness watch like the Apple Watch, which she is using, will be handy.

“It is important to plan your workout during Ramadan. The native Workout App on my Apple Watch, for instance, helps me track my heart rate (especially during fasting) and calorie burn in order to maintain my fitness level,” she said.

One of her favourite apps for workout on the watch is the 7 Minute Workout app by Wahoo Fitness.

“There is no equipment needed, you just need a few minutes to spare especially during Ramadan where having shorter workout time can allow you to be more productive in your day,” she explained.

There are no hard and fast rules in this.

“The ideal time to work out would be after Iftar because of the quick absorption of food will help to give you the most optimal muscle density and pump but if you only have time to work out before Iftar, try to train near your break fast so you can eat right after Iftar to aid recovery,” she advised, adding that one should keep the training in between 30 and 45 minutes as this is the best method.

“So again, the best time would actually depend on your availability and goal,” she added.

Ain keeps her nutrition in check with the MyFitnessPal App which super convenient to use.

“Simply key in your daily nutrition intake and with their largest food database, it will keep my goal on track,” she said.

Meanwhile, for pilates instructor and mother of four, Siu Lim (IG @siulim), she still exercises even during Ramadan.

The full-time instructor at the Flow Studio located in Bangsar and Damansara Heights said she loves all outdoor and indoor activity and workings which include cycling, boxing, running, strength training and condition and of course yoga and pilates.

“During the month of Ramadan I still continue to exercise everyday but I want to stay less aggressively definitely,” she said.

Lim, who is Muslim, said the best exercises is anything you enjoy.

“But if you are just starting out I would say stick with the low impact workouts such as yoga and pilates and light weights,” she said.

She said having a fitness watch is key in tracking her exercise.

“I love my Apple Watch because it helps keep me on track with my fitness goals, shows me how I am doing during my workout, lets me see my heart rate before, during and after a workout, and of course the Activity Rings is the best feature because it motivates you to be healthy everyday,” she said.

“Especially during Ramadan we tend to feel too tired to workout but the features on the watch help keep me motivated and going. The watch can even track your friend’s workout if they share their Activity with you so if you are a competitive person like me, this is also a great feature,” she added.

Commenting on apps to use for exercising, Lim said there are so many but I am currently very active on the running and training club.

“When the MCO happened, I was so used to group exercises it was hard for me to be motivated on my own. With the app, I feel like I’m working out with my very own coach,” she said.

Source: NST