Maintaining your exercise routine during Ramadan can be challenging due to limited fluid intake and sleep disruptions. However, staying active offers significant benefits, boosting metabolism and improving overall well-being.
Smart Training During Fasting
“The key to Ramadan workouts is stimulation, not exhaustion,” says Adil Baksh, a fitness expert. He recommends a more moderate approach to exercise while fasting.
Another trainer emphasizes three core elements for his Ramadan workouts: strength training, cardio, and flexibility. “Prioritizing muscle strength is crucial,” he explains, “as muscle loss slows metabolism. We aim to avoid both muscle loss and a metabolic slowdown.”
Cardio Considerations
For cardio, this trainer suggests light-intensity sessions every other day, focusing on slow, steady-state activity limited to 30 minutes. He highlights the importance of pre-Ramadan cardio for fat burning, but warns about potential blood pressure drops due to dehydration. Thorough warm-up and cool-down routines are essential.
Strength Training Strategies
Similar precautions apply to strength training. Choose upper-body exercises first to minimize blood pressure fluctuations. Regular flexibility exercises are also recommended to maintain mobility throughout Ramadan and after Eid.
Finding the Best Time to Exercise
Overexertion, especially under the midday sun with no fluids, can be detrimental. High-intensity cardio and heavy weightlifting are discouraged during fasting. Aim for two cardio sessions per week throughout Ramadan.
Morning vs. Evening Workouts
Adil Baksh recommends early morning workouts, ideally after your first meal (Suhoor). However, if mornings are challenging, working out after Iftar (the evening meal) is also acceptable. Dr. Mona Mubarak, a clinical nutritionist, agrees on the importance of timing. “For strength training, consider pre-Iftar sessions,” she suggests. “If evenings are better for you, keep your Iftar meal light and prioritize a more substantial meal after your workout.” She also recommends shortening workouts by 15 minutes to minimize stress on the body.
Shorter, Focused Workouts
“Effective workouts don’t require hours in the gym,” assures Baksh. “Focus on intensity during your 45-minute session. To maintain muscle mass, consider lowering weight loads and increasing sets during Ramadan.”
Time-Specific Exercise Options
Pre-Iftar (90 minutes before sunset): Take advantage of cooler temperatures for a short, low-impact workout. This could include light stretching, bodyweight exercises with moderate repetitions, or a brisk walk/jog.
Post-Iftar (after 1 hour): This is a suitable time for weight training, while cardio might be less comfortable due to a full stomach. Consider a small post-workout meal for energy and prioritize rehydration.
Late Night (between 11pm and 2am): If you prefer late-night workouts, this window allows for complete rehydration and food digestion. Afternoon naps can further optimize this option. Cooler nighttime temperatures provide additional benefits, and you’ll still have some sleep before Suhoor.
Early Morning (between 3am and 4am): Early risers can exercise before Suhoor while still having energy from the previous night’s meal. Refuel after your workout to replenish fluids and energize yourself for the day ahead.
By following these tips, you can maintain a safe and effective exercise routine throughout Ramadan.
Workouts, exercises which can be best during Ramazan
