6 Tips for Working Out During Ramadan


Whether you’re an all-year-long gym enthusiast or prefer seasonal workouts to get ready for the summer, Ramadan has to be a bit of a challenge for you. Reaching your goals isn’t impossible, but it’s all about re-adjusting your routine during this holy month. While you may aspire to reach an ideal physique, it is also important to remember your body’s limitations; so try out these six simple tips and treat your body properly during those 30 days of fasting.

1. Understand Your Eating Schedule

Image from Pritikin Longevity Center + Spa

Your body gets used to an eating schedule just like it does a sleep schedule. If you eat lunch every day at noon, then at 11.30 a.m. your body will release hormones that tell you that you are hungry. So for the first couple of days of Ramadan, some people recommend not working out and allowing your body to adjust to the new eating schedule. Others suggest doing a few smaller fasts before Ramadan to prepare your body for what is about to happen. Either way, do whatever feels more comfortable for you.

2. End Your Workout with Iftar

Image from Dreamstime.com

Given that Ramadan starts mid-May to mid-June, it’s doubtful that the weather will be all that helpful to your fitness routine. So to combat thirst, try and schedule your workouts to end with iftar; that way you can exert as much effort as you want and know that at the end of your session you can rehydrate and replenish your body.

3. Choose Maintenance Over Progress

Image from AskMen

This is an argument that a lot of professionals agree on and a lot of athletes will defy. It’s in an athlete’s nature to want to constantly progress, which is what separates the good ones from the bad ones. That being said, it’s important to know your body’s limitations given circumstances like work, university, the weather, and fasting. A lot of trainers will insist that you focus on maintaining your progress during the holy month as opposed to attempting to progress further. It would be a shame to defy that and then find out at the end of the month that you’ve actually taken a few steps back instead.

4. Eat a Light Iftar, Digest & Work Out

Image from Bon Appetit

This tip refers to people who play sports that are more in the weight lifting area as opposed to squash or football. The progress is much more visible in that situation so this school of athleticism suggests that you don’t work out and end it with iftar; rather have a light and moderate iftar, watch an episode of whatever’s on (giving your body a chance to digest) and then go to the gym and work out to your heart’s content. Afterwards, you can come home to a healthy dinner.

5. Don't Get Technical

Image from The Telegraph

If you subscribe to the pre-iftar work out, it’s important that you understand that anything too technical or anything that requires a lot of focus isn’t necessarily the best idea after you’ve deprived your body of food and water for about 15 hours. No matter how well you think your body handles fasting, there are cognitive effects that occur with food and water deprivation. Don’t try and do an Olympic snatch and grab with a barbell or go into the streets of downtown and practice your parkour right before iftar; you might end up hurting yourself.

6. Go Easy On Yourself

Image from Meme Generator

We’re not just talking about the workouts here; Ramadan is a time for family, friends and charity after all. No one likes the buzzkill who’s always demanding that their chicken be cooked without oil or butter and no seasoning. It’s okay to allow yourself to enjoy yourself during this time without going against what you believe in. Don’t eat an entire cake, obviously, but don’t be rude if your aunt made food that isn’t necessarily the healthiest and insists that you eat. Be nice to your aunt!

Latest Articles

40 per cent of Egypt’s Population Under Age of 18

New findings released by Egypt's Central Agency for Public Mobilisation and Statistics shed light on the scale of the country's youth bulge and the continuing prevalence of underage marriage.

Read More

Ziad Rahbany and Souad Massi to Perform in Egypt

This November, Egyptians will get the chance to see Souad Massi and Ziad Rahbany perform across a number of venues in Cairo.

Read More

"The Angel" Reviewed: Missed opportunity in overly sentimental spy-thriller

Much controversy surrounded the release of The Angel on Netflix back in September. Safe to say that most, if not all, the controversy came from within Egypt.

Read More

Spotify Finally Arrives in Egypt

On the 14th of November 2018, the world’s biggest and most popular music streaming service, Spotify, finally launched across the Middle East and North Africa.

Read More

همس النجوم: مجموعة قصصية لنجيب محفوظ تنشر لأول مرة

أعلنت دار الساقى لنشر انها هتنشر مجموعة قصصية للأديب الراحل نجيب محفوظ لأول مرة تحت عنوان "همس النجوم" و دة بعد ما وجد الكاتب محمد شعير القصص بخط ايد محفوظ خلال رحلة بحثه فى أوراق مهمة.

Read More

Page 1 of 163