Fitness and fasting: Can they coexist?

Ramadan is not only the month for spiritual growth and discipline, but it’s also a unique challenge for fitness enthusiasts and those who are committed to maintaining a healthy lifestyle. During Ramadan, you have major changes in meal timings and a major decrease in the dehydration levels in your body. During the long fasting hours, many people worry about muscle loss and fatigue. In this blog, we will give you the right direction to maintain or improve your fitness level during Ramadan. We will explain how fasting can affect your body and provide you with strategic workout plans to keep you committed.

How fasting affects you:

You have to understand how fasting affects your body before creating a Ramadan fitness routine.
  1. Metabolism:During the fasting hours in Ramadan, your body uses stored fats and ketones instead of glucose as its primary fuel source. This metabolic shift promotes fat burning, but it also leads to early-stage fatigue if not managed properly.
  2. Muscle mass: While fasting, the body needs energy. It starts to break down muscle protein to get the energy needed and affects muscle mass through a process called catabolism. You can decrease the effect of this process by maintaining a proper diet and good protein intake during Suhoor and Iftar.
  3. Energy levels: Glycogen, which is the stored energy in your body, gets used up during fasting hours. When this happens, energy levels decrease, and you start feeling drained. Choosing the right time to exercise during Ramadan helps you overcome feeling drained.

How fasting affects you

Before creating a Ramadan fitness routine, you have to understand how fasting affects your body. It plays an important role in metabolism, muscle mass, and energy levels.
Metabolism: During the fasting hours in Ramadan, your body uses stored fats and ketones instead of glucose as its primary fuel source. This metabolic shift promotes fat burning, but it also leads to early-stage fatigue if not managed properly.
Muscle mass: While fasting, the body starts to break down muscle protein to get the energy needed. This affects muscle mass through a process called catabolism. You can decrease the effect of this process by maintaining a proper diet and good protein intake during Suhoor and Iftar.
Energy levels: Glycogen, which is the stored energy in your body, gets used up during fasting hours. When this happens, energy levels decrease, and you start feeling drained. Choosing the right time to exercise during Ramadan helps you overcome feeling drained.

Things to consider while working out during Ramadan

1. Choosing the right time

 
During Ramadan, dehydration levels decrease, and you feel exhausted quickly. You should choose the right time to work out. The best 3 times for working out are Pre-Iftar, post-Iftar, and pre-Suhoor. Pre-Iftar workouts should only be around 30-45 minutes to prevent exhaustion as the nutrition level is low. Pre-Iftar is the best time for low-intensity strength training or cardio, and it helps boost your metabolism before breaking your fast. Post-Iftar workouts are done 1–2 hours after eating, they are the best if you want a moderate or a high-intensity session as energy levels are higher resulting from food intake and hydration. Lastly, Pre-Suhoor workouts are suitable for light stretching or low-impact resistance training to help you start the day feeling energized.

2. Ramadan training plan

 
Following a structured approach to workouts combining strength training, low-impact cardio, and flexibility exercises will make it easier for you to build a Ramadan workout routine. Here’s how: Strength training should be done two to three times a week. It focuses on compound movements like squats, deadlifts, and push-ups to preserve muscle mass. Low-impact cardio should be incorporated into your routine two days a week in which you can walk, jog, or cycle. It’s also good to have daily flexibility exercises like yoga or light stretching to prevent any muscle stiffness. You should always prioritize having one or two rest days per week to help in muscle recovery.

Common mistakes to avoid during Ramadan

 
Many people neglect their fitness progress during Ramadan as they fall into some of the common mistakes. Here are the most common mistakes and how you can avoid them:Skipping Suhoor: This leads to extreme fatigue and muscle loss. You should always eat a balanced Suhoor meal to stay active during the day.Overeating at Iftar: Heavy meals lead to digestive problems and weight gain. You should focus on moderate portions and nutrient-dense foods.High-intensity workouts: High-intensity workouts while fasting lead to muscle breakdown and dehydration. It’s better to stick to lower-intensity workouts.Not drinking enough water: It leads to increasing tiredness during the day. You should hydrate strategically during non-fasting hours.Neglecting sleep: It weakens the body and reduces your daily performance. You should prioritize rest while fasting and get at least 6–7 hours of quality sleep.Ramadan is not a time to put fitness on hold. It’s a good opportunity to adjust your approach and improve your discipline. By following strategic workout timing, optimizing nutrition, and staying hydrated, you can successfully maintain a healthy fitness routine without overexertion. The keys are balance, consistency, and mindful movement. Applying these principles helps you stay healthy and committed throughout Ramadan. Are you ready to take on Ramadan with renewed strength and discipline? Start planning your fitness and nutrition strategy today with Coach T.For more information on how to stay healthy during Ramadan, you can visit our Instagram page.