Abu Dhabi: You wondered how to stay fit during the feasts of the holy Ramadan? Yes it’s hard with all these wonderful dishes for Iftar and the delicious Suhoor to be savoured before the day to come. Stop wondering, the Khalidiya Palace Rayhaan by Rotana has the tips for your hips!

The Beach Club Team at Khalidiya Palace Rayhaan by Rotana selected for you the best advices for a healthy nutritional consciousness and careful exercising during Ramadan.

Firstly, the best time to do a weight-training workout is NOT while fasting. This can create way too much muscle breakdown. Beware that training while in a state of dehydration can decrease strength significantly. In fact, research indicates that dehydrating a muscle by as little as 3% can cause a 12% loss in strength. Training while you are fasting can actually be more detrimental than beneficial!

The best time to weight train during Ramadan is after taraweeh prayers at night. This will ensure that you will have several meals and plenty of water in your system before going to the gym. If this is too late then the next best time to weight train is about 1 hour after Iftar before tarawih prayer. You could do a short but intense 30 minute workout.

The best time to do cardio work for maximum fat loss is before Suhoor. Of course, most people will not want to get up at around 3:30 am and do cardio! If this is out of the question for you, then the next best time to do cardio is approximately 30-45 minutes after a “light” Iftar. Short, high intensity cardio like sprinting is actually great to do during Ramadan. It takes less than 10 minutes and provides maximum benefit in terms of fat burning and lean muscle preservation!

For this, the Khalidiya Palace Rayhaan by Rotana organizes after dark fitness classes!

Pilates Mat and Pilates Reformer Class along with Interval Cycling Class, are NOW available at the 5 star resort’s Fitness Centre.

But what are the Top 5 Healthy Foods to eat During Ramadan?

Dates, Raw Unfiltered Honey, Fish, Figs and Olive Oil. Dates contain a unique blends of glucose and fructose and have a very high potassium content fibre that has health benefits and can increase the feeling of fullness and is very good for increasing energy. Raw Unfiltered Honey is an excellent sources of antioxidants. Fish can indeed, improve brain function, enhance cardiovascular health, and reduce inflammation among other things. Figs contain key minerals such as calcium, iron, magnesium, and potassium along with fibre. In finally Olive Oil contains omega 9 or oleic fatty acids. It has been shown to increase the good cholesterol (HDL) while lowering bad cholesterol (LDL). It also seems to have some antioxidant effects.

The after dark gym classes at Khalidiya Palace Rayhaan by Rotana will remain part of their activities with many more during Ramadan and all year long.

About Rotana:

Rotana currently manages a portfolio of over 100 properties throughout the Middle East, Africa, South Asia and Eastern Europe with an aggressive expansion plan in place. Rotana has chosen to acknowledge how precious time is by making all time spent in their range of hotels ‘Treasured Time’. This means Rotana has pledged to understand and meet the individual needs of all guests. In so doing, Rotana has evolved its product brands to include, Rotana Hotels & Resorts, Centro Hotels by Rotana, Rayhaan Hotels & Resorts by Rotana, Arjaan Hotel Apartments by Rotana and The Residences by Rotana. Treasured Time. The Rotana promise to you.