Ramadan is an opportunity to consider one’s otherworldly and actual prosperity. However, if you’re at Iftar or Suhoor, there’s a lot of delicious food on the table, and it’s almost impossible not to overindulge and take a few more bites. Therefore, Ramadan is a good time to revisit your new year’s health resolution in order to shed those extra pounds.
There are ways to exercise during the holy month to get the most out of it, regardless of whether or not one already follows a fitness regimen. According to Pilates instructor Kirsty Nelson, breaking a fast is the best time to exercise.
First things first: “They should refrain from exercising during the first three days of Ramadan just to allow their bodies to adjust to the fast,” is how to begin the month. “Some individuals might experience headaches,” Kirsty stated.
Kirsty explained, “Exercising prior to Iftar is ideal, particularly for individuals who have the opportunity to rest or take a nap after work.” “They may not have the opportunity to engage in high-intensity exercise, but they can engage in light weight training, pilates, toning exercises, cycling, or forty-to-one-hour walks,” she stated.
According to Coach Khalil, a certified fitness trainer who specializes in the treatment of injuries, those who regularly abstain from eating meat should exercise two times during Ramadan. The first is between 60 and 90 minutes prior to Iftar, and the second is between 2 and 3 hours after. Some might decide to work out before Iftar with cardio and afterward with resistance training, he said.
Kirsty advises beginning slowly, especially at the beginning of Ramadan, for those attempting fitness activities. I recommend a 30- to 40-minute walk for people who haven’t exercised in a while. Because the body will begin to burn fat, an hour is even better,” she stated.
Kirsty recommends doing low-intensity exercises like brisk walking, stationary bikes, pilates, or aqua aerobics at least an hour after Iftar.
However, Coach Khalil advises beginners to consider light to moderate exercise 60 to 90 minutes prior to Iftar. Be cautious about the workout’s intensity. Walking or jogging, as well as light to moderate bodyweight training, are all options. It’s important to make it a habit, and if weight loss is the goal, working out while fasting can help burn calories. However, in order to avoid exhaustion or dizziness, he advised against exercising during the day.
In order to prevent discomfort and allow the food to digest, Kirsty and Coach Khalil advised against working out immediately following Iftar.
Some of my clients enjoy exercising after breaking the fast, but they should wait at least an hour before doing so. When you’re full, training is uncomfortable. Kirsty added, “It also depends on what you eat.”
Coach Khalil advised against eating a lot of food at Iftar to avoid losing energy and falling asleep. He stated that it is ideal to break the fast with dates and fruits, exercise, and postpone the larger meal for later. Yogurt and banana can be had at Suhoor. From Iftar to Suhoor, it’s important to drink water, he said.
Khalil said that while fasting, one should not exercise or train in the hot sun during the day because doing so may cause dehydration.
Throughout the month, Kirsty emphasized the significance of listening to one’s body and adapting one’s fitness routine. People get used to it as they get along with their fast. The body is used to it, so they have more energy to do more before breaking the fast,” she said. According to your body, you can always reduce the intensity of your workout or increase it,” she stated.