Ramadan Challenge: Day 12

Day 12: Learn about The Fasting 5K!

Share the knowledge with your friends and family. Tell them join today at www.islamicfitness.com

Do you live in New York, Boston, Washington D.C, or Houston?
Want to know how to fast, get fit and be able help raise money for International and National Youth Development Programs?
Come join Islamic Fitness in raising awareness and funds in a 5K run (or walk) withFasting5k.org. We are co-hosting a 5K in New York and would love for you to participate! If you are interested in running, walking or volunteering, please email us for more information at 
islamicfitness101@gmail.com.

Come out and support the Fasting5K this Ramadan! Last year we raised over $15,000 for children’s education through your generous donations. Help us exceed that amount for a stronger impact! Check it out!www.facebook.com/fasting5k

 Check Out Our BuzzFeed Article! Click HERE

The area below will list spiritual health tasks, exercise routines and meal plans, which are to be completed by the end of the day.

Please feel free to track your results and share them with us on Social Media @islamicfitness! Let us know how we are doing, provide feedback and email us at islamicfitness101@gmail.com.

 


 

Spiritual Health

THROUGHOUT THE MONTH WE WILL BE SENDING DAILY ACTION ITEMS SIMILAR TO THE INFORMATION BELOW. FOR EXAMPLE READING THE QURAN, READING HADITH, GIVING CHARITY—ALL OF WHICH ARE WAYS YOU CAN INCREASE YOUR FAITH.

 

 


Diet & Nutrition

HERE WE PLAN TO PROVIDE DAILY RECOMMENDED MEAL OPTIONS THAT WILL ALLOW INDIVIDUALS TO MAINTAIN A HEALTHY AND BENEFICIAL DIET.

 

Here is the recommended meal for Day 12 of the Challenge. This meal is based on a 2,000 calorie diet, which may be higher or lower for individuals of different weight classes and age groups. The foods are taken from our Grocery List Essentials list. To ensure you are eating the right amount, here is how you can calculate your daily caloric intake. (click here). Once you find out your daily caloric intake, you will have to adjust the rest of the nutritional information so the ratio of the nutritional facts to calories align with the recommended nutritional information. You can also use the formula below to calculate the number of calories you should aim for. The Nutrition Facts below should be treated relative to the amount of calories you intake. If you choose a different meal, don’t forget to check the recommended range for your meal.

Once you can record this information, start eating! Don’t forget to drink plenty of water throughout the night!

Suhoor (Pre Dawn Meal)

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Iftaar (Post Sunset Meal)

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Calculation for daily caloric intake:

Calorie Count Calculator

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Please note that this formula applies only to adults.

 


Exercise & Fitness

heart, heart rate, heartbeat, pulse icon

THIS CATEGORY WILL COVER DIFFERENT EXERCISE REGIMENS, THAT WILL BE BROKEN DOWN IN 3 DIFFERENT INTENSITIES: LOW INTENSITY, MODERATE INTENSITY AND HIGH INTENSITY. EACH ROUTINE IS TAILORED TO INDIVIDUALS WITH DIFFERENT LEVELS OF EXPERIENCE WITH EXERCISE AND FITNESS.

 

Instructions: Please review the exercise and stretch instructions included in these links.

1. Static Stretching Routine Link

2. Dynamic Stretching Routine Link

3. Exercise Instructions Link:

 

Low Intensity:

  • Recommended for individuals with little exercise experience.
  • Recommended Weight Class for Men: 200+
  • Recommended Weight Class for Women: 170+
  • Recommended Age for Men and Women: 45+

Workout Routine – Time 25 Minutes:

  1. Dynamic Stretching routine
  2. Warm up: Optional brisk walk/jog for 1 mile
  3. High Knees: 3 sets of 25 seconds  [30 seconds of rest in between sets]
  4. Push-up holds: 2 sets of 20 seconds [1 minute of rest in between sets]
  5. Lunges: 3 sets of 12 [1 minute of rest in between sets]
  6. Crunches: 2 sets of 10
  7. Standing Calf Raises: 3 sets of 15 [1 minute of rest in between sets]
  8. Static Stretching routine

 

Moderate Intensity:

  • Recommended for individuals with moderate exercise experience.
  • Recommended Weight Class for Men: 170-200
  • Recommended Weight Class for Women: 140-170

Workout Routine – Time 35 Minutes:

  1. Dynamic Stretching routine
  2. Push-ups: 3 sets of 15 [1 minute of rest in between sets]
  3. Air Squats: 3 sets of 15
  4.  Plank: 3 sets of 30 seconds [1 minute rest in between sets]
  5. Chair Dips: 3 sets of 12 [1 minute rest in between sets]
  6. Leg-Lifts: 3 sets of 10  [1 minute rest between sets]
  7. Step ups: 3 sets of 15 [1 minute rest between sets]
  8. Cardio: 1/2 mile jog
  9. Static Stretching routine

High Intensity: 

  • Recommended for athletes and individuals with exercise experience
  • Recommended Weight Class for Men: 120-170
  • Recommended Weight Class for Women: 100-150

Workout Routine – Time 45 Minutes:

  1. Dynamic Stretching routine
  2. High Knees: 3 sets of 25 [1 minute of rest in between sets]
  3. Push-up hold: 2 sets of 20 seconds [1 minute of rest in between sets]
  4. Leg-Lift holds: 3 sets of 15 seconds [1 minute of rest in between sets]
  5. Lunges: 3 sets of 12 [1 minute of rest in between sets]
  6. Burpees: 3 sets of 10[1 minute rest in between sets]
  7. Standing Calf Raises: 3 sets of 15 [1 minute rest between sets]
  8. Superman Back Extensions: 3 sets of 10 [1 minute rest between sets]
  9. Cardio: 1.5 Mile Run
  10. Static Stretching routine

Note: Please remember to stay hydrated and drink water throughout the night.

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