Achieve Fitness Goals, Even in Ramadan

Many of us are under the impression that Ramadan automatically means that exercise and fitness should slow down. But to clarify, Arwa Traboulsi, a Private Group Instructor and Health Coach reveals her dos and don’ts tips about fasting and fitness.

The Reality

Fasting during Ramadan does not mean that you should put your fitness routines on hold – the trick is to find the best time during the day to exercise, no matter how little it is. Whatever your preferred timing is, make sure that you work out in moderate intensity. Don’t overdo it. As previously mentioned Ramadan is not the right time to neither set new fitness goals nor push yourself to the max. But it should rather be considered as a time to maintain, which means continuing with your usual routines and not draining yourself; neither physically nor mentally.

Timing is Everything

The most preferred time to exercise for most people is right before iftar. That’s because, mentally, anyone is able to push themselves further, knowing that they are going to break their fast soon. If that’s not doable, then 30 to 60 minutes after eating is reasonable enough to hit the gym. If that too is not possible, then the middle of the day is also doable, but the least recommended, since you will probably exhaust yourself and will be unable to refuel properly.

Arwa’s other tips:

  • Avoid high-intensity cardio during fasting. Instead, go for low intensity cardio to hit 60 percent of your heart rate for 30 to 45 minutes, 2 times per week.
  • Drink 2 glasses of water before eating anything in order to dilute excessive stomach acid.
  • To break your fast, eat whole foods and lean proteins, and avoid processed foods.
  • Exercise 30 to 60 minutes after iftar.
  • Always have a post workout meal, such as a protein shake or fruit.
  • For suhoor, have something light such as yogurt with fruit. Stay away from heavy foods.