Stay Fit During Ramadhan

1) Do Not Skip Suhoor.

It is important not to skip Suhoor and to have it as close to sunrise as possible to maintain your energy level throughout the day.

2) Eat Balance Nutritional Meals

Suhoor meal:

Eat digestible and absorb-able foods which are rich in fiber such as whole-wheat breads, rice, pasta, potatoes and whole wheat grains. These foods give you energy that can last for many hours. Whole-wheat breads and cereals are rich in B vitamins which help release energy from the food you’ve eaten. Eat protein-rich foods together with your complex carbohydrates, such as milk and dairy products that will make you feel full for a longer period.

Iftar meal:

Eat few dates, drink a glass of fresh juice and a bowl of soup. Dates, juices and soups are good sources of carbohydrates and help bring your low blood glucose to normal levels. Liquids (water, juice, soup) also help to maintain the fluid and electrolyte balance in the body and replenish whatever was lost during the day. Eat complex carbohydrate sources, protein from meat, vegetables and fruits for more energy and vitality.

3) Eat Slowly

Aim for a small Iftar with the view to a larger main meal later. You will also feel far more energetic and alert in the evening following iftar. Eat a small plate before waiting 10 minutes and continuing with the meal.

4) Stay Hydrated

Drink at least eight glasses of water every day. Eat fresh fruits and vegetables because they are rich in water and fiber. They stay in the intestines for a long time and reduce thirst. Try not to drink large quantities of water all at once or a lot during a meal.

5) Limit Caffeinated Beverages

Limit caffeinated beverages, such as tea and coffee, between Iftar and Suhoor. Caffeine consumption can promote dependence upon this stimulant during the month, disrupt sleep, and potentially give you a headache the following day. If you struggle with hydration, try Gatorade, a scientifically formulated re-hydration therapy beverage and always remember to drink plenty of water when you have broken your fast.

6) Improve Your Breathing

Three most important rules of thumb are:

  • Breathe through your nose

  • Breathe deeply (use the diaphragm)

  • Breathe Slower

The quality of the oxygen we put into our system and our ability to expel CO2 is vital for the long and healthy lives of our cells. The shallower we breathe, the less oxygen reaches our cells, brains and hearts; which as a consequence have difficulty carrying out their functions at the optimal level. This, in turn, causes us to experience fatigue and a state of low energy.

7) Walk After Iftar

Before you fall over from exhaustion after Iftar and dinner, take a short walk around the block or just around your building. The change of environment and exposure to fresh air may just wake you up.

8) Get Sufficient Amount of Rest:

Get sleep for at least 8 hours. If not in one go, then in two lots – night and noon. Take small breaks after each prayer during the day or have small power naps of 10 to 15 minutes to energize yourself.

9) Exercise

It is one of the fastest ways in which our bodies are prompted to breathe deeper. If exercise is done properly – even if it is just brisk walking, it gives you a boost of energy instead of wearing you down. Schedule some exercise into your Ramadan routine, like a short walk after suhoor, to boost your energy levels for the rest of the day.

10) Try to Stay in Shades During the Peak Hours of the Sun.

AntiGravity® Cocooning Class

The class starts with light stretches before participants move into the hammocks for core work. Just trying to balance in a hanging blanket is apparently a good ab workout. Then the cocooning really begins as you fold deep into the hammock and float mid-air. An instructor walks around and gives everyone a light massage. At this point you can either nap or meditate while focusing on breathing.

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EMS for Injury Treatment and Recovery


As we all know, the secrets to injury treatment are two-fold.  First, we want to reduce unnecessary inflammation.  Some inflammation is absolutely necessary, but the body tends to overreact.  A lot of that swelling is often lymph that linger around too long.  Second, we want to encourage good circulation, which brings in all the good healing stuff for our injuries.  EMS on a recovery setting is absolutely fantastic for both of these tasks.

There are plenty of examples of athletes using EMS to treat their injuries. A muscle injury damages the connections between mind and body and thus disrupts the brain. EMS helps to repair those connections and work through the inhibitions created by the brain’s self-imposed protective mechanisms. In the case of athletes, the use of EMS was essential in moving past the obstacles and inhibitions to providing maximal recruitment of that muscle group on the injured part of the body. For example for injured leg, particularly since we could strengthen the quads without stressing the knee joint. Once recruitment patterns were re-established and, through both isolated EMS use and superimposed EMS training, the quadriceps muscle was fully restored, the knee did not present any further problems for the athletes.

In cases of both fatigue and injury, the signals between the brain and the body are easily disrupted. EMS can not only restore, but also enhance those connections. Additionally, EMS can help assess the neuromuscular system by monitoring the amount of current required to contract the muscles in question. As the neuromuscular system improved through the rehabilitation process, less and less current was required to attain a full contraction. Monitoring the levels of intensity on the EMS unit can show the progress of muscle-rehab (and the central nervous system) in injured states.

EMS facilitates recovery. In tight schedules, when athletes might not have the time or energy to implement recovery and regeneration protocols, EMS is an extremely useful tool. Active recovery protocols that encourage circulatory mechanisms within the body help facilitate a more complete and expedient recovery. EMS recovery protocols can keep our bodies supple and well maintained, in terms of oxygen circulation and removal of waste products. Athletes report feeling significantly better after using the EMS unit and some sleep better after the session. EMS has the ability to essentially reset muscle tone and provide athletes with not only the means to contract muscle more efficiently, but also relax and de-contract muscle more effectively. This benefit is critical in explosive cyclical movements, such as sprinting, where the nervous system is required to contract and de-contract muscle in a very short amount of time, at very high speeds. EMS can help these athletes minimize muscle stiffness, cramping, and general peripheral fatigue.


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Elements of a well-rounded routine

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Fitness training: Elements of a well-rounded routine

Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, strength training, core exercises, balance training, flexibility and stretching.

Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Include these five elements to create a balanced routine.


Aerobic fitness

Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body — and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.

Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics — even leaf raking, snow shoveling and vacuuming.

For most healthy adults, the Department of Health and Human Services recommends that you get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.


Strength training

Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training.

Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or sand — may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try pushups, abdominal crunches and leg squats.


Core exercises

The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? A core exercise is any exercise that uses the trunk of your body without support, such as abdominal crunches. You can also try various core exercises with a fitness ball.


Balance training

Older adults in particular should include exercises to maintain or improve balance in their routine exercises. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. However, anyone can benefit from balance training, as it can help stabilize your core muscles. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.


Flexibility and stretching

Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. For this reason, stretching and flexibility activities are an appropriate part of a physical activity program.

Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.


Cover all the bases

Whether you create your own fitness training program or enlist the help of a personal trainer, your overall exercise plan should include several elements. Aim to incorporate aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching into your exercise plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.


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