Working out During Ramadan

Ramadan Mubarak to Everyone!  So Ramadan is here, the holy month in which Allah SWT revealed his Quran. It is quite obvious, that our routines disrupt due to Ramadan activities. If I talk about myself, I am a person who can’t control hunger, so the whole year I get horrified by the thought of fasting (wink) but eventually, I have to fast. And usually most of us believe that oh we are going too starved, we will get dehydrated, and we will faint and so on. Partly that is true, but this is surely not uncontrollable until and unless you don’t have a disease.

Indeed Ramadan routine is tough for us, but that doesn’t mean that we leave our daily and mandatory tasks. We can’t go on leave for one whole month, just because we are fasting and to my understanding, this is the main challenge to fast while doing your daily tasks. So for those who are fitness freaks, they are definitely not going to compromise on their work out hours. Some people usually ask, can they exercise in Ramadan or not, to which Dr. Josesph Mercola, a popular health activist responded that this decision relies on common sense. If your body is too fit and you think you can maintain it without doing exercise for one month, don’t do it.  At the same time, you think you have enough stamina and you have to hit the gym at any cost to maintain your fitness, do it. So it basically depends upon your conscience. After all, it’s your decision to do it or not. Interestingly, the research proposes training while fasting does well to growing body. Take one instance, since you consume less food in Ramadan, you lose fat.

A question that wanders in mind is: what is the best time to work out in Ramadan?  Well, there are different timings in which you can hit your fitness regime. If you feel active, fresh and tireless, doing some exercise during fasting is good for you as it serves to maintain the system operating and blood circularizing. Little brisk walk before iftar will work well, as strenuous exercise can cause muscle breakage.



After iftar, you have plenty of slots for hitting the fitness regime, as you can consume proteins, food, and vitamins till Suhur. Firstly, you should take juices, fruits and date shake for taking in carbohydrates and keeping yourself energetic as the human body immune system slows down due to fasting. Once you take in the nutrients and food, you can work out for 20 to 30 minutes, again depending upon your stamina and fitness goals. One good workout system is:

Walk and jog for 10 minutes

Take a one-minute break

Cycle for 10 minutes

Take one-minute break

Do weight training for 5 minutes

Take one-minute break

Do elliptical training for 10 minutes



For cardio, it is best to work out before Suhur. That sounds tough, waking up before Suhur, as already we get sleep deprived in Ramadan, in maintaining the balance between our daily tasks and worship duties. One definitely feels lethargic and sleepy. But that’s how it is! The one who is a fitness freak can go to any height for maintaining the physical fitness. Before Suhur, take a lot of water with a combo of tea or green tea, hold back for 30 minutes and then start doing a tamed level cardio exercise like a zippy walk on the treadmill.



Do‘s and Don’ts

  • DO make your workouts short, ranging from 30 minutes to maximum 60 minutes. I repeat, do not zippy walk on the treadmill. exceed this limit as it can leave serious damages to your health.
  • DO take adequate amount of water, between iftaar and Suhur, so that your body doesn’t get dehydrated. It is highly significant, as we have melting heat and humid weather. Take coconut water in iftar, it grows the number of electrolytes in your body, which are indispensable for muscle operations.
  • As I mentioned earlier, if you think you are not feeling well or feeling low or experience dizziness, DO NOT work out. That is why I recommended to do it after iftaar, once you ensure that you have optimized the glucose levels and have taken enough nutrients.
  • DO NOT do strenuous exercises, like heavy weight lifting, body weight blast, close grip pushups and burpees. Such arduous exercises can cause muscle breakage or health complications like high blood pressure.
  • DO cardio exercises but the light one, not the high-intensity ones. As I told earlier, you can walk or cycle after iftar, this will help in burning calories and increase your stamina and body flexibility.

This information is authentic, as I personally visited a professional gym instructor and inquired him about Ramzan workout schedules.


Hope that helps!

Good luck!

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