Muslims fast during Ramadan by avoiding food and drink from sunrise to sunset all month. Though it can be tough, many, especially fitness-focused folks, want to keep exercising in this holy month. Nutrition and fitness experts also recommend setting time to exercise during Ramadan.
First, know Ramadan isn’t the right time to build muscle or hit records, but you can work out to keep your body active and keep your routine from before Ramadan. So in this article, we’ll look at the best times and types of workouts you can do during Ramadan.
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When should you work out? :-
Nutritionist Anar Aldina says the best time to exercise during Ramadan is just before sunset. It might seem tough, but you can push yourself a bit since you’ll be breaking your fast soon and getting energy.
If you’re too busy and don’t have time before Iftar, you can work out an hour or two after eating. By then, your body has started digesting, which helps give you energy for exercise.
Aldina adds the worst time to exercise is midday because fasting people will tire themselves out and get no energy. But if that’s the only time they can, limit exercise to 20 to 30 minutes doing low-intensity workouts.
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How much exercise time is needed? :-
If you decide to exercise right before or after iftar, you can push yourself to work out longer. Alidina recommends starting slowly during the first days of Ramadan by exercising for just half an hour.
Once you test your endurance and get more used to fasting, you can exercise for up to an hour.
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What kind of exercises can you do? :-
Fitness coaches tell us Ramadan isn't the time to break records. You should just keep up your exercise routine and keep your body active. That means you should keep exercising as long as it doesn't tire you out too much.
Also, fasting people should stick to low-intensity strength and cardio workouts. If they want to do high-intensity cardio, it should be after iftar.
Besides, if people aren’t used to exercising, they can do light activities like walking or stretching.
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What should fasting people eat for energy to exercise? :-
Eating Proper and healthy food is a must during Ramadan, because it helps the body get the energy it needs all day.
So nutrition experts recommend juices, which are a great way to get lots of nutrients quickly. Juices should have plenty of fruits, vegetables, hemp seeds, chia seeds, and peanut butter. Protein is also the key to feeling full.
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How to keep the body hydrated?,
To stay hydrated, nutrition experts suggest adding coconut water as a drink after exercise, and also eating soups, which are a good way to get more fluids, along with vegetables and meat.
They also recommend breaking the fast with a couple of dates and water, since thirst is often confused with hunger. So drinking water first can prevent overeating.
Besides that, adding foods high in water content is a great way to drink more water, like salads and watermelon.
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