Maintaining good health and fitness should not stop just because we're fasting. Here's what I learnt about the optimal workout routines throughout Ramadan for the past few years:
✅ Timing: since the nights are so short (iftar, tarawih prayers, waking up early for sahur), I'd rather not workout at night and disrupt the spiritual productivity in those precious short hours.
I find that the best times to workout are in the days, closest to the meal times. Either after Fajr prayers (when we're still filled up with that sahur meal just before that), or in the evenings just before maghrib - so we don't wait long before we can get some refreshments!
✅ Less intensive: I realized that long sessions of high intensity cardio at high heart rate can leave you really dehydrated, and feeling miserably exhausted. So generally, I dont do any running in Ramadan except for occasional evening runs right before breaking fast. Instead, I stick to strength training or short bursts of HIIT calisthenics, with reduce sets and intensity so we don't push ourselves. On a normal working day, I just do more walking instead.
Once you get into a good routine, it's really not that bad!
✅ Eat good protein for sahur: on workout days, I try to have some eggs, and a casein protein shake before Fajr. As a slow release protein, it leaves you feeling full and satiated for longer.
Do you work out in Ramadan? What tips, strategies, or hacks have you implemented? Do share 😄
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