The ideal workout schedule during Ramadan by fitness coach Nazia Hassan

As Ramadan approaches, many individuals wonder how to maintain their fitness routine while fasting. It's a common concern, but with the right approach, you can still achieve your fitness goals during this holy month. As a fitness coach, I'm here to guide you through the ideal workout schedule during Ramadan.

First and foremost, it's crucial to listen to your body. Fasting can affect your energy levels, so it's essential to adjust your workout schedule accordingly. Here's a comprehensive plan to help you stay active and healthy during Ramadan:

Pre-dawn Workout (Suhoor): Begin your day with a light workout session before Suhoor (the pre-dawn meal). Aim for a short cardio session or some gentle stretching exercises to wake up your body and prepare yourself for the day ahead. Keep it light to avoid draining your energy reserves before the fast begins.

Fasting Hours: During the fasting hours, focus on low-intensity exercises that won't deplete your energy levels. Walking, yoga, or Pilates are excellent choices during this time. These activities help maintain muscle tone, improve flexibility, and promote relaxation without causing excessive fatigue.

Post-Iftar Workout: After breaking your fast with Iftar (the evening meal), wait for an hour or two to allow your body to digest the food properly. Then, engage in a more intense workout session. This is the best time to incorporate strength training or high-intensity interval training (HIIT) exercises. Strength training helps preserve muscle mass and boosts metabolism, while HIIT workouts are effective for burning calories and improving cardiovascular health.

Hydration is Key: It's crucial to stay hydrated during Ramadan, especially when exercising. Drink plenty of water during non-fasting hours to replenish fluids lost during the day. Coconut water and electrolyte-rich beverages are also beneficial for rehydration. Avoid caffeinated and sugary drinks, as they can lead to dehydration.

Listen to Your Body: Pay attention to how your body responds to exercise during fasting. If you feel excessively tired or dizzy, it's essential to rest and prioritize your health. Consider adjusting the intensity or duration of your workouts as needed. Remember, the goal is to maintain a balance between fitness and fasting without compromising your well-being.

Quality Over Quantity: Instead of focusing on the duration of your workouts, prioritize the quality of your exercises. Shorter, more focused workouts can be just as effective as longer sessions, especially during Ramadan when energy levels may fluctuate. Focus on compound movements that target multiple muscle groups simultaneously for maximum efficiency.

Be Flexible: Lastly, be flexible with your workout schedule. Ramadan is a time of spiritual reflection and self-discipline, so it's okay to adjust your fitness routine accordingly. Don't be too hard on yourself if you miss a workout or can't exercise at your usual intensity. Listen to your body and make modifications as needed to ensure a healthy balance between fitness and fasting.

maintaining a workout schedule during Ramadan is possible with the right approach and mindset. By prioritizing low-intensity exercises, staying hydrated, and listening to your body, you can stay active and healthy throughout the holy month. Remember, Ramadan is a time for spiritual growth and self-improvement, so be kind to yourself and focus on overall well-being.