Exercise & fasting: Working out during Ramadan

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.

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This blog covers:

• Tips for working out during Ramadan
• Exercises to try
• SSS training and performance collection

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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

Nike Women’s Metcon 9 Training Shoes

adidas Women’s Hyperglam Training Tank Top

Columbia Women’s Midweight Stretch Baselayer Long Sleeve Top

For men

Nike Men’s Metcon 9 Workout Shoes

Nike Men’s Pro Dri-Fit Tight T-Shirt

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

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Accessories

Under Armour Women’s Project Rock Gym Bag

Nike Women’s Essential Fit Gym Sports Gloves

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