Ramadan is a period of fasting, reflection, and spiritual growth, but it can also be challenging as far as maintaining your normal exercise routine. With shorter sleep, lesser water intake, and the requirement of fasting during the day, remaining active may seem like a uphill battle. However, exercising during Ramadan is not only possible but also full of benefits ranging from boosting your energy levels to helping digestion and maintaining alertness in your brain.
It is hard for most people to balance fitness goals and fasting throughout the Ramadan month. Experts give advice to help people stay consistent without compromising their health.
Weight Loss vs. Building Muscle
In Ramadan, individuals have different fitness goals. While some require them to lose weight, others are looking to increase muscle mass. Fasting contradicts both these goals, but the trick lies in how one approaches exercise on fasting days.
Abas Ali, a Nairobi-based fitness trainer and consultant, maintains that Ramadan actually is an appropriate period for shedding extra pounds. “Food takes the most essential part in losing weight. An individual should follow a balanced meal plan, with an emphasis on nutrient-rich foods and a reduction of carbohydrates,” he says.
For those who desire to maintain muscle or gain strength, Abas suggests that they are able to keep their workout routine during Ramadan, but pay attention to the timing of workouts.
Best Time to Exercise During Ramadan
The best time to exercise during Ramadan primarily depends on whether you want to lose weight or build muscle. Since fasting drains energy, the body should schedule the exercise times when it is most ready.
For weight reduction, Abas recommends exercising after breaking fast. “Best time to exercise is after breaking fast in the evening. If you are attempting to lose weight, it is difficult to exercise while fasting. It is preferable to exercise after 9 pm when you have regained your energy after food and drinks,” he opines.
Or if you are obese and would like to shed fat, Abas suggests exercising first before Ifrik. “It’s best to exercise late in the afternoon or the last two hours before Iftar. The reason being your body has fasted the entire day, and you’ve exhausted the food you ate earlier, so your body will use fat as its primary energy source,” he explains.
This method not only aids in weight reduction but also maintains the body in fat-burning mode, thus helping to lose weight easily.
Avoid Overdoing It
One of the most frequent mistakes people commit when working out during Ramadan is not planning their sessions well, and this could lead to overexertion and fatigue. Because you’re fasting, it is easy to overpush your body and make it use a lot of energy stores, which could lead to negative health effects.
Abas cautions against overworking your body, especially when fasting. “Plan your exercises according to your fitness goals. Avoid overexerting yourself in strenuous exercise when you’re fasting weak,” he says.
Others may even quit exercising in Ramadan altogether because they are afraid it will make their muscles grow weak or cause them to gain weight. But if performed properly, exercise can maintain your health for the month.
Conclusion
Exercising during Ramadan is not only feasible but can also be healthy for your body, energy levels, and even fitness. If you wish to lose weight or build muscle, the intensity and timing of your workout matter. Make sure you adjust your exercise routine based on your body’s needs, and take care to maintain balance in your diet as well as your workout routine.
With guidance from fitness trainers like Abas Ali, you can experience the benefits of exercise and fasting and enjoy a healthy life during Ramadan.