Khaberni - Experts confirm that the best time to exercise in Ramadan does not follow a single rule, but is linked to the nature of the exercise, the health condition, and the person's goals, whether it's losing weight, maintaining muscle mass or improving overall fitness.
Before Iftar
Exercising about an hour before Iftar is a suitable option for those aiming to lose weight, as the body will have used up its glycogen stores and begins to rely more on fats as a source of energy.
However, this timing requires caution, especially with high-intensity exercises. The body is in a state of long fasting, which can increase the likelihood of low blood pressure or dizziness, especially in hot weather.
Therefore, it is advisable to limit to light to moderate intensity exercises such as brisk walking or stretching exercises.
After Iftar
Specialists believe that the ideal period for intense and resistance exercises is two to three hours after Iftar, after regaining some fluids and nutrients.
This timing provides the body with enough energy to perform weightlifting or intense cardio exercises, and it reduces the risk of strain and dehydration. It is an appropriate choice for those looking to maintain or enhance muscle mass during the holy month.
Some choose to exercise after Tarawih prayers, benefiting from the stabilization of blood sugar levels and improved hydration. This timing is practical for those with daytime work commitments, as it allows them sufficient time for digestion and recuperation before exercising.
What about Suhoor?
Exercising before Suhoor is not common, but it may suit some people who prefer waking up early. However, the tight time between the exercise and the start of fasting may not allow for sufficient hydration, making it a less preferred option for most people.
Essential tips to avoid exhaustion
Avoid high-intensity exercises during the long hours of fasting.
Ensure to drink adequate amounts of water between Iftar and Suhoor.
Focus on balanced meals that include protein and complex carbohydrates.
Listen to your body's signals, and stop immediately if you feel dizzy or overly tired.
