YOU don't have to stop exercising during Ramadan. KARINA FOO tells you how to balance workouts and fasting.

They are hungry and even dehydrated, but it won't hinder them from physically pushing their bodies. Meet some determined people who still work out during Ramadan while fasting.
"Just because you're fasting, it doesn't mean that you should stop physical activity," explains Kris Ahmad, a fitness professional. "In fact, it's better that you continue to exercise but with a slight reduction in duration and frequency. This is to preserve muscle mass and maintain stamina because you don't want to find it difficult to get back on track when Ramadan is over."
Kris focuses on weight training four times a week and 20 minutes' cardiovascular workouts every session.
"I won't change my routine much because Ramadan is only one month and I'm already used to it," he says.
Like Kris, body building competitors Ridzuan Mohamed Said (Mr Malaysia 2006) and Samhan Adnan or Sam (Mr Kuala Lumpur 2006) will continue to train during Ramadan, six times weekly before breaking fast.
"We concentrate on keeping body fat at a minimum percentage and it is easier to achieve this during Ramadan since calorie intake might lessen but physical exertion remains more or less the same," says Ridzuan.
"Some people tend to take advantage of this opportunity during Ramadan and many of them get the results they want as long as they eat a well-balanced meal when breaking fast."
While fasting is already challenging for many, one wonders how others can fast and are motivated to carry on working out regularly.
"I have been walking and jogging on most mornings of the week even during Ramadan for many years and I don't get tired," says working mother Sarimah Mohayat, 44.
"I won't exercise less because working out makes me feel strong and energetic, and so I'll continue to do it as often as I can during Ramadan," says Sarimah, who has a personal trainer at a gym.
Kris and Sarimah prefer to exercise in the morning. "There is already energy from breakfast and by giving your body about one to two hours to digest it, you'll perform better during workouts," explains Kris.
Sarimah adds: "I normally exercise in the morning as I like to get it out of the way and I'm either too busy or tired when evening comes. This makes it harder after fasting for so many hours."
On the other hand, Ridzuan and Sam, both of whom exercise in the evenings, look forward to breaking fast after workouts. "We're used to it because, as body builders, we usually fast for more than 12 hours before a competition," says Ridzuan.
Sam adds: "If we find that we're lethargic or really hungry, we'll wait to break fast with something light. It's not good to exercise when you're light-headed."
The tricky part is what to eat as many end up over-eating after fasting. The result is a dramatic energy slump so forget about hitting the gym or jogging track, just hit the bed.
"That's why people have to choose carefully what to eat and I recommend complex carbohydrates which consist of grains and high fibre food. So, instead of white starchy bread or rice, opt for whole meal bread, brown rice and oats," says Kris. "The energy release is slower and more gradual so it sustains you for your workout until you break fast.
"Too much simple carbohydrates or sugary food can cause a big rise in excess blood glucose. Extra blood glucose remains in your bloodstream or is transported to other cells in your body. When this happens, you'll probably feel bloated and it may cause diabetes."
Kris, Ridzuan and Sam are big fans of protein as it helps retain muscle mass so they increase their intake of this nutrient during Ramadan. "We can't afford to lose muscle mass because less of it means a slower metabolic rate and our goal of having minimum body fat will be sabotaged," explains Ridzuan.
"Even if you're not a body builder, protein is good because it requires your body slightly more effort to break it down compared to carbohydrates. It also means an increase in metabolic rate," adds Kris.

(published: 26/9/2006)