The Holy month of “Ramadan” is arriving and just a few left. Usually, people give up exercise during this Holy month due to fasting. However, fitness experts have given some measures, which can be followed in the Holy month to continue the routine of Exercise and Workout.
According to Khaleej Times, experts say that the first three days of Ramadan should not be exercised at all so that your body Is compatible with fasting.
A Fitness Expert Kristy Nelson says that you can start exercising on the fourth day of the fast, and the best time for this is before breaking the fast, especially for those who have time to rest or nap right after breaking the fast. It’s time to
Christie said that during the month of Ramadan, avoid more strenuous Exercise and heavy Workouts. However, you can lift light weights. You can do planks, toning exercises, cycling, and long walks (from 40 minutes to an hour).
Khalil, a fitness trainer, says that two times in the holy month are better for exercise. One is 60 to 90 minutes before Iftar and the other is 2 to 3 hours after Iftar. You can do cardio training before Iftar and resistance training after Iftar.
Christie said that those who want to start exercising during the month of Ramadan should start from the beginning of the Holy month. Such people should start exercising by walking for 30 to 40 minutes. An hour’s walk will be better as it will start melting more fat in their body.
These people can also do other exercises, but they should do these exercises after iftar. However, they can walk before Iftar.
Here are some tips if you’re considering your workout routine during Ramadan:
- Adjust your workout schedule: Plan your workouts during non-fasting hours, which are usually before suhoor (pre-dawn meal) or after iftar (evening meal). You can also break your workouts into smaller sessions throughout the day.
- Choose low-intensity exercises: Opt for low-intensity exercises such as walking, yoga, stretching, or light cardio, which are less strenuous and do not require a lot of energy.
- Stay hydrated: It is essential to stay hydrated during fasting hours to prevent dehydration, especially if you plan to exercise. Make sure you drink plenty of water and other hydrating fluids during non-fasting hours.
- Eat healthy and nutritious food: During non-fasting hours, eat a balanced diet that provides you with the necessary nutrients to fuel your workouts. Focus on complex carbohydrates, lean protein, and healthy fats.
- Listen to your body: Be aware of your body’s signals, and do not push yourself too hard during workouts. If you feel weak or dizzy, stop exercising immediately and break your fast with water or other hydrating fluids.
- Get enough rest: It is crucial to get enough rest during Ramadan to maintain your energy levels. Make sure you get enough sleep and take short naps during the day if needed.
By following these tips, you can continue your workout routine during Ramadan while maintaining your religious obligations and staying healthy. Remember to consult with a healthcare professional before starting any exercise program, especially during fasting.
