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19/04/2021
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Have you just managed to settle into a workout routine and are worried about how to balance it with Ramadan? We’ve got a 7 tips for you to help you manage your fitness routine this month!

1. Switch to More Strength Training and Less Intense Cardio

When you’re fasting, your body first turns to your carbohydrates energy stores to burn and then your protein ones which may lead to a loss in muscle mass. Ensure you incorporate more bodyweight resistance exercises into your routine during this month as they can be low impact and easier on the body. 

Cardio is more intense than strength training when it comes to burning your glycogen stores so you may want to switch to a gentler cardio routine when fasting like going for a walk during the day or a gentle run after fast breaks. 

2. Find the Best Time to Exercise

Every fast is different for each person so really it is all down to you and how you feel whilst you’re fasting. Here are a few suggested timings:

  • 45 minutes – 1 hour before iftar is great because it is towards the end of the fast so you have a meal to look forward to straight after your workout. 
  • After iftar is also a recommended time to workout. You can either:
    • Break your fast with a small iftar, work out and then have a filling and nutritious meal after.
    • Workout 2-3 hours after iftar so that it gives your body enough time to digest your food. 
  • Just before suhoor is also a popular timing as you can eat suhoor straight after and go to sleep but only if you can wake up early enough! 

Just remember to move at least once during the day whether that is going for a short walk with baby in a stroller, yoga or a low impact workout! 

3. Drink Plenty of Water

Try to drink plenty of water between iftar and suhoor to help keep yourself hydrated throughout your fast the next day. This is vital if you are exercising throughout the month. Just be sure to drink the water in intervals so your body can absorb it. 

4. Make Sure You Don’t Skip Suhoor

You may be in the habit of skipping suhoor or having something quick before getting back into bed. We suggest having a suhoor that is filled with complex carbohydrates, especially if you are working out, to ensure you have a good release of energy throughout the day. 

Here are a few suggestions for suhoor:

  • Overnight oats 
  • Porridge with fruits 
  • Greek yoghurt with berries 
  • Chia seed puddings 
  • Omelette with plenty of green vegetables
  • Whole grain bread with peanut butter and fruit

5. Eat a Healthy and Nutritious Iftar

Ramadan is definitely not the time to be dieting however you will find your body feels better if you’re eating more healthy options when breaking fast which is key if you are looking to exercise just before fast breaks.

You’ll want a meal that has a good balance of food groups like proteins, complex carbohydrates and fats. Of course, fried foods aren’t completely off the table but it is best to have them in moderation. 

Here are a few healthy iftar ideas:

  • Baked salmon with vegetables and brown rice
  • Poke bowl 
  • Grilled chicken with orzo pasta and salad

6. Don’t Forget to Rest

Rest is key when it comes to having an exercise routine – both in and outside of Ramadan. So if you’re feeling too tired or have just done a killer workout the previous day, it is okay to skip a day or two to let your body recover. 

7. Do What is Best for You!

At the end of the day, you should do what is best for you and your body, and don’t feel bad if you can’t keep up with your regular exercise routine, you can always pick it up again post Ramadan.


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