SSS Fitness Home Workout Series | 29/03/2024

Exercise & fasting: Working out during Ramadan

By Ummehani Mustafa
Copywriter, SSSPORTS.COM

Fasting and exercise seem like opposing forces. However, for some experienced athletes, maintaining an active lifestyle can be an integral part of their Ramadan experience. This blog delves into the world of working out during Ramadan, specifically exploring the potential benefits and modifications for athletes considering high-impact exercise while fasting. Remember, safety and respecting your body’s limitations are always the top priorities.

This blog covers:

Exercising during Ramadan combats sluggishness, improves blood sugar control and improves sleep quality, leaving you more energised and focused throughout the month, promoting both physical and mental well-being.

Can I work out during Ramadan?

High-impact workouts during Ramadan are not recommended for everyone. Always consult a doctor before undertaking strenuous activity while fasting. Here are some tips for experienced athletes considering doing more exercises.

Prioritise strategic planning. Plan workouts strategically and focus on maintaining fitness levels rather than pushing for personal bests. Consider shorter sessions with reduced intensity compared to your usual non-Ramadan routine.

Fuel up properly. Hydration is key! Stock up on electrolytes alongside water during non-fasting hours. Prioritise high-protein, complex-carb meals during Suhoor (pre-dawn meal) to provide sustained energy throughout the workout day.

Time your workouts. Iftar (post-dusk meal) workouts are generally preferred after replenishing energy stores. However, some athletes find Suhoor sessions manageable with careful pre-workout snacking and adjustments to intensity.

Listen even more closely to your body. Take breaks more frequently, adjust intensity on the fly and don’t hesitate to skip workouts if you feel unwell. Prioritise recovery more than usual.

Strength training over cardio. While some cardio might be manageable, prioritise strength training for maintaining muscle mass. High-intensity cardio can lead to dehydration and fatigue more quickly.

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Simple strength training exercises during Ramadan

Squats. Low-impact and versatile, squats work your legs and core. Stand with feet shoulder-width apart and lower yourself down as if sitting in a chair. Keep your back straight and core engaged. Start with sets of 5-10 repetitions and gradually increase.

Lunges. Lunges target multiple muscle groups. Step forward with one leg, lowering your body until both knees are bent at 90 degrees. Push back up to starting position and repeat with the other leg. Do sets of 5-10 lunges per leg.

Plank. This strengthens your core and improves overall stability. Hold a high plank position on your hands or forearms, keeping your body in a straight line from head to heels. Start by holding for 30 seconds and repeat for sets. Modify by dropping to your knees if needed.

Wall sits. Simple yet effective, wall sits strengthen your legs and core. Lean against a wall with knees bent at a 90-degree angle, hold for 30-60 seconds, and repeat for sets. Adjust the time based on your endurance.

Push-ups. Modify push-ups by doing them on your knees instead of your toes. Lower your chest down towards the ground and push back up. Start with sets of 3-5 repetitions and gradually increase.

Bonus tip. Partner up with a friend or family member for motivation. Remember, consistency is key, even if your workouts are shorter or less intense than usual.

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Workout gear for home and gym

For women

Nike Women’s Zoom Bella 6 Training Shoes

Unleash strength and spirit in Nike’s Zoom Bella 6. Support heavy lifts, explosive movements, and flaunt progress. Zoom Air cushioning and updated forefoot ensure style and comfort, while sleek design and breathable mesh elevate your look and performance.

Price: AED 450.00   AED 306.00

Nike Women’s Metcon 9 Training Shoes

Experience unparalleled performance with the Women’s Metcon 9 Training Shoes from Nike, a powerhouse designed to amplify your workout with extended rubber wrap on the side, a Hyperlift plate in the heel for a stable flat base, and a dual-density midsole.

Price: AED 725.00

adidas Women’s Hyperglam Training Tank Top

Dance through your day in the adidas Women’s Hyperglam Colour Pop Training Tank Top. With a half zip, stand-up collar, and AEROREADY moisture-wicking fabric, it offers sporty vibes and comfort for any workout.

Price:  AED 169.00

Columbia Women’s Midweight Stretch Baselayer Long Sleeve Top

Experience ultimate comfort and warmth with this women’s baselayer top. Crafted from lightweight, 4-way stretch fabric with Omni-Heat™ thermal reflective technology, it retains body heat while remaining breathable. Featuring Omni-Wick™ technology for moisture absorption and antimicrobial treatment for freshness.

Price: AED 199.00

For men

Nike Men’s Metcon 9 Workout Shoes

Taking your workout to the next level, this installment of the Nike Metcon 9 Shoes are made with the same great stability – extended rubber wrap on the side, a Hyperlift plate in the heel for a stable flat base, and a dual-density midsole.

Price: AED 725.00

Nike Men’s Pro Dri-Fit Tight T-Shirt

Engineered with Dri-Fit technology, this shirt keeps you dry and comfortable during intense workouts. Its tight fit offers support and enhances your performance.

Price: AED 90.00 AED 225.00 

adidas Men’s Train Essentials Training 1/4-Zip Top

Conquer your workout in adidas Men’s Train Essentials 1/4-Zip Top. AEROREADY wicks sweat, ensuring dry comfort. Designed for a full range of motion, it adapts to your every move.

Price: AED 239.00

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Under Armour Women’s Project Rock Gym Bag

Built to help you push boundaries, this Project Rock Gym Bag from Under Armour is a part of the Project Rock collection by ‘The Rock’ Dwayne Johnson. With multiple storage options, and water-proof construction, you’re sorted to hit the gym with everything

Price: AED 309.00

Nike Women’s Essential Fit Gym Sports Gloves

Discover essential gym gloves by Nike for women. Breathable fabric, adjustable wrist strap, and padded palm offer comfort and grip during workouts, enhancing performance and minimizing discomfort.

Price: AED 59.00

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