Fitness & Fasting: Training During Ramadan

Tuesday, 8th May 2018

Ramadan is a time of spiritual reflection, self-discipline and improvement, and although fasting may affect your workout regime, it doesn’t need to stop all together.

There are ways to carry on with your exercise plan throughout Ramadan. Many worry that they’ll lose too much weight or undo their hard training while fasting. However, with a little clever planning, you can fit exercise into your day and maintain your fitness levels.

Should I carry on training during Ramadan?

There’s no right or wrong answer, but yes – you can carry on; your training doesn’t have to stop! Think of it as a time to maintain what you’ve already worked so hard to achieve. Vigorous workouts while you’re fasting can be hard, especially if you’re a little dehydrated. Stick to gentler, shorter routines instead.

When should I work out?

Whether you prefer to work out before or after suhoor/iftar, choose a time that best suits your life, work and prayer schedule. You know how your body works best, so train at a time that works for you. It’s worth considering, though, that afternoon workouts aren’t ideal when you’ve not eaten for a few hours and won’t be eating for a few hours more.

Your body works best when it’s fuelled. Exercising when you’re low on water can leave you feeling dehydrated and may risk injury. An early morning or late evening gym session after you’ve eaten could be the perfect time. Listen to your body – the best time to work out is different for everyone.

What exercises should I do?

If you want to exercise while fasting stick to less-intense routines, that way you won’t burn out or cause injury. Use lighter weights, give yoga a try, or perhaps go for a slow and steady 20 minute treadmill jog. Bring your workout’s intensity down to around 60%-80% of what you normally do. This will help you maintain as much energy as you can while still working out and not losing the progress you’ve made so far.

What about my diet?

It can be tempting to indulge on treats and junk food once you’ve broken your fast, but if you’re keen to stick to your fitness plan, opt for healthier alternatives instead. Make sure you get enough calories and nutrients - they’ll help you get through the day.

Depending on the time of day that you choose to exercise, you could always have your fast-breaking date and water after your workout as part of your post-exercise snack. And it goes without saying, drink plenty of water to stay hydrated.