For those who don’t know, Ramadan is a special time of the year where Muslims around the world are observing a month a month from the sunrise to sunset (no, you can’t even drink water if you wonder) while pouring out their time to pray, read the Quran and contribute to charity.
Ramadan fasting seems similar to intermittent fasting but far more intense, because you have to keep away from drinking water too. This is difficult, but the rewards are useful. From developing a higher level of discipline, empathy and patience to shed unwanted weight, the holy month can be a period where you can appear as a better person, both mentally and physically.
For fasting, you might ask questions what the best way to exercise. This is a key element that you must focus on avoiding loss of profits gained with difficulty:
What is the best time to exercise in Ramadan?
The best time to exercise is after you wake up for Suhoor. Studies show that this is better for your body because it supports natural circadian rhythm. If you exercise right before going to bed, you can interfere with your brake cycle (and we don’t want it).
If the morning exercise is not for you, you can choose the session 1 hour before Iftar. This makes your body utilize fat reserves to replenish energy levels, basically reducing the percentage of your body fat.
Can I go to the gym while fasting?
Increased temperature and abstain from water is difficult to handle when you want to exercise. Although exercise in the room is ideal when fasting, you can choose outdoor training before sunrise or after sunset. In this way you can avoid excess water loss caused by sweat and limit the tension caused by your body.

Duration of Exercise in Ramadan
Whether it’s a cardio session, hiit or weight training, it is important to remember not to encourage yourself as much as you have if you don’t fast. Reduce the duration or intensity of your exercise to avoid fatigue. Adjusting exercises according to your body’s condition ensures that you are not too pushing yourself. This is more about maintaining your level of fitness than to increase it or defeat personal records.
Change your purpose from increasing muscle mass to reduce body fat – Fasting is an ideal situation that can help reduce fat stored in your body. Adequate calorie intake (tracking your macro) when breaking your fast effectively maintains muscle mass. And that’s the way you can work properly when fasting. For more Ramadan tips, see the SSS blog:
Stay energized & focus on this Ramadan with yoga
Dos and not in Ramadan
How to maintain hydration in ramadan
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