With the arrival of the holy month of Ramadan, many fasters seek to maintain their physical activity and flexibility while fasting. Choosing the best time to exercise is a fundamental factor in maintaining fitness, building muscle, and supporting fat loss while avoiding exhaustion and dehydration.
اضافة اعلان
A report by The Health Site outlines the ideal Ramadan workout plan, the best times for each fitness goal, and tips to ensure safe and effective training during the fast.
The Importance of Timing Your Workout
Fasting affects energy levels, hydration, and strength throughout the day. Choosing the right time helps to:
Prevent dehydration.
Maintain muscle mass.
Support fat loss.
Avoid fatigue and dizziness.
Improve overall performance.
What Are the Best Times to Exercise During Ramadan?
1. 30–60 Minutes Before Iftar
This timing is suitable for most people.
Why? You can rehydrate and refuel immediately after the workout. It is ideal for light to moderate exercises and helps with weight loss due to low glycogen levels.
Best Exercises: Light strength training, bodyweight exercises, walking, low-intensity cardio, or stretching.
Note: If you feel weak or dehydrated, avoid high-intensity workouts.
2. 1–2 Hours After Iftar
If you feel more energetic after eating, this is the perfect time for intense training.
Why? Your body is hydrated and nourished, making it suitable for high-intensity workouts that enhance performance and muscle building.
Best Exercises: Weightlifting, resistance training, and moderate-intensity cardio.
Note: It is recommended to wait 60–90 minutes after eating to avoid digestive discomfort.
3. Before Suhoor (Early Morning)
This option suits advanced athletes or those with flexible schedules.
Why? You can hydrate immediately after the workout, and it is a quiet time free of distractions.
Note: Sleep patterns can be disrupted during Ramadan, so prioritize rest.
The Optimal Ramadan Routine
The primary goal during Ramadan is maintenance, not necessarily significant muscle gain. It is advised to reduce workout intensity by 20% to 30%, focus on maintaining strength with 3–4 sessions per week, and keep sessions between 30–45 minutes.
Additionally, ensure adequate hydration between Iftar and Suhoor and consume high-protein meals to support the body. Remember: recovery is just as important as the workout itself.
