If you think that exercise and fasting don’t go together, the experts prove you wrong. Exercising while fasting may actually keep the brain, neuro-motors and muscle fibres biologically young. Moreover, when you exercise during fasting, it pushes your body to shed fat as the body’s fat-burning processes are controlled by the sympathetic nervous system, which, in turn, is activated by exercise and a lack of food. With the plethora of benefits to be gained by exercising during the fasting month, her are five easy and useful tips on how to exercise while you fast during the Holy Month.
Avoid high-intensity exercises
High-intensity exercises that push your pulse rate to more than 150 beats per minute should be avoided, especially if you haven’t broken your fast. Choose slow or moderate exercises such as a brisk walk, slow jogging, cycling, cross training, and if you go to the gym, choose light machine exercises.
Eat a balanced diet
Get more carbohydrates during suhoor to keep your body energetic throughout the day and consume a protein-rich meal when breaking the fast to help rejuvenate the body. We strongly advised you to treat highly processed, deep-fried, and sugary foods during Ramadan more or less the same way you should treat them the rest of the year—try to make your priority the healthy stuff your body needs and then have desserts and high-fat food as treats. Only indulge once you have consumed the things you already know are good for you.
Time your workout
- You can time your workout to end just before iftar so that your fast-breaking date and post-workout snack are done at the same time.
- You can also work out after you break the fast so that your main iftar meal will act as your post-workout recovery.
- You can exercise after your main meal, then have a snack afterwards if you’re still hungry
- This is for hardcore people, but you can choose to exercise before suhoor as your morning meal will come right after the exercise.
Is it possible to lift weights during Ramadan? Well, it’s possible. One way you can do it is by lifting weights two hours before breaking your fast, so that you can eat several times after the workout to aid recovery. Plus point: you also maximise your feeding window since you don’t spend it exercising.
Think of Ramadan as the time to make progress in another area—exercise techniques or skills. You can use the exercise time to perfect your squat form or your deadlift. Whatever moves you have been trying to nail, such as the proper lunge or yoga pose, use Ramadan as the time to work on that. Focus on the quality of movement rather than intensity or quantity.