Muscat – Gyming during Ramadan can be a challenge for many people. However, fitness enthusiasts never let go any opportunity and never miss a day at the gym. Though the number of people seen in gyms across the city usually drops during Ramadan, there is a rush just after iftar.

About working out during Ramadan, Aymaan L, instructor at Millennium Gym, Ruwi, said, “It is safe to work out during this time. However, there are some precautionary measures that one must follow. One needs to consult an instructor and plan a workout chart properly. There must be some modification of the core exercises and compound ones.”

He prefers not to do full body workouts and most of his ‘students’ do push and pull on alternate days. He advises changing exercises according to the fasting schedule to avoid injuries. “Many sure you do not toil too much with excess weights and instead engage in compound training like deadlifts, squats and bench presses.”

According to Mohammad Sulaiman, instructor of a hotel gym, the best times to work out are a few hours after iftar and just before suhoor. “Make sure to have lots of liquids as there is a loss of water due to sweating. One also needs to plan workouts based on the time you eat and sleep. Avoid working out during the hottest part of the day.”

Sulaiman also urges those who gym regularly to reduce the intensity and duration of their workout during Ramadan.

A common advice from most instructors is to reduce the repetition of sets and divide push-pull fairly instead of full body workouts in one single day. While rest is also important, sleep is a critical recommendation during the month.

Jaison P Mathai, instructor at Perfect Fitness, described Ramadan as a “very good time” for exercise. “But one must have a gap of at least two hours after food.”

He also advises his clients to avoid high protein intake during Ramadan. “A lot of water is needed to break down the protein, but during Ramadan people normally have less water. It is also advisable to avoid powder.”

Most gyms in the city are open from 2pm till midnight during Ramadan.