Experts confirm that the best time to exercise during Ramadan is not subject to a single rule but depends on the nature of the workout, health status, and personal goals, whether weight loss, maintaining muscle mass, or improving overall fitness.
Exercising about an hour before Iftar is a suitable option for those aiming to lose weight, as the body would have depleted its glycogen stores and begun to rely more on fat as an energy source. However, this timing requires caution, especially with high-intensity workouts.
Some choose to exercise after Taraweeh prayers, benefiting from stable blood sugar levels and improved hydration. Yet, the short time between the workout and the start of fasting may not allow for adequate rehydration, making it a less preferred option for most people.
Essential tips to avoid fatigue:
- Avoid high-intensity workouts during long fasting hours.
- Ensure you drink enough water between Iftar and Suhoor.
- Focus on balanced meals containing protein and complex carbohydrates.
- Listen to your body's signals and stop immediately if you feel dizzy or extremely tired.
The body is in a state of long fasting, which increases the likelihood of low blood pressure or dizziness, especially in hot weather. Therefore, it is recommended to stick to light to moderate-intensity exercises like brisk walking or stretching.
Specialists believe the ideal time for intense workouts and resistance training is two to three hours after Iftar, after the body has regained some fluids and nutrients. This timing provides the body with enough energy to perform weightlifting or intense cardio workouts and reduces the risk of stress and dehydration.
This option is suitable for those seeking to maintain or build muscle mass during the holy month. It is also practical for people with daytime work commitments, as it gives them enough time for digestion and recovery before exercising.
Exercising before Suhoor is uncommon but may suit some people who prefer to wake up early.
