How To Continue Cardio During Ramadan Fasting?

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Published: November 28, 2022

Ramadan is a month of fasting and turning your attention inward. It’s a time when anyone who exercises regularly has to slow down. No matter how good your Ramadan workout plan is, you must take it down a notch. But that’s only one downside in the sea of upsides to fasting during Ramadan. And just because your diet is a little different, it doesn’t mean that you should quit your exercise. Here is how to continue cardio during Ramadan fasting without risking your health and without worrying that you will lose all the gains you’ve worked so hard for the entire year.

Reasons to continue cardio during Ramadan

Fasting is a time to cherish your soul and body, so why not keep it that way? When you have a chance to do it, you should always combine two things that will benefit you in different ways. On the other hand, fasting can be pretty challenging for some people, so if you manage to continue cardio, it can be the confidence boost you are looking for. 

a man on a treadmill as an example of a routine you should have in order to continue cardio during Ramadan fasting
If you wish to continue cardio during Ramadan fasting, you must make a couple of changes.

Fasting itself has many benefits contributed to it, including:

  • Protection from obesity and associated chronic diseases
  • Increased cognitive performance
  • Reduced inflammation
  • Improved overall fitness levels
  • Decreased the risk of metabolic diseases

As long as you do it safely, you can continue cardio during Ramadan without worrying about your health. Exercising while fasting increases lipolysis and stimulates peripheral fat oxidation, resulting in increased fat utilization and, consequently, weight loss. As always, a good weight loss diets plan will help you achieve your goals.

Moreover, for the best results, you should consult your personal trainer Dubai before starting your workouts. But, generally, you just have to remember that your body will be spending its reserves while fasting. It’s excellent news for those who are looking to lose weight. But, if you are already fit, it can lead to fatigue. So, make sure that you don’t overexert yourself. In general, both fasting and working out have many benefits. Combined, they take the benefits of both to the next level.

The importance of a healthy diet

Even though fasting in itself is pretty healthy, you should still strive to have a very healthy diet. So, make sure that your weekly meal plan includes plenty of fruit and vegetables. As well as whole grains. Since you will not be eating for most of the day, you must make up for lost calories and vitamins. And you should also plan your workout according to your diet.

The balance between a good diet, cardio, and fasting is extremely important, and you will immediately see the result. You will not feel weak or exhausted, and your body will follow your new rhythm. Even though there are countless pieces of advice online, be extra careful about them. Not every healthy recipe is made for everyone, and your body surely is different. Professional support will be a lifesaver if you are in the middle of gaining weight and muscle. Your personal trainer for muscle gain can guide you through the entire process.

How to make a good diet plan

If you are preparing for Ramadan fasting, you must start on time. You will have to change your schedule a bit, including your diet and exercise plan. So how exactly do you do it? No one knows your body and lifestyle better than you do, and that matters a lot. If you are fasting for the first time, ask your friends and family members to help you out. A helpful tip is always welcome; getting it from people you know will mean a lot. You already understand that you shouldn’t push yourself too much; that is precisely what your plan must focus on.

Here are some goods and foods that will help you make and obtain your diet plan:

  • Focus more on eating fruits and vegetables
  • Drink enough water daily
  • Find a good source of protein that suits the fasting
a woman writing something down
Making a good plan matters a lot, and you should start working on it before fasting.

Risks of doing cardio workouts during Ramadan

You need to be careful when you decide to do cardio during Ramadan. You shouldn’t stop with your workout routine just because you are fasting, but you need to be careful. And you need to time your exercises just right. Doing strenuous exercises in the morning can leave you weak and dehydrated during the rest of the day. And you will be more prone to injuries or getting sick. So, make sure you leave those demanding exercises for the evening, just before or after Iftar. And stick to walking or light running in the morning.

If you make these small changes in your exercise routine, you can easily continue cardio during Ramadan fasting. These minor switches are essential as your body will need to adapt but don’t lose energy and mass. Your personal trainer for weight loss should control your weight and make changes in your diet or workout plan if necessary.

two persons holding bowls with salad, a healthy meal option when you continue cardio during Ramadan fasting
Your diet should be balanced the entire time.

Possible times to workout during Ramadan fasting

Ramadan requires a strict diet. You are not allowed to eat from dawn until sunset. So, timing your exercises during Ramadan is quite important. Your ability to exercise will significantly depend on the condition of your body. And without any food, you can easily cause fatigue. There are many times of the day when you can do your cardio during Ramadan.

Exercising in the morning

Many people like to start their day by exercising in the morning. And there are many health benefits of doing a cardio workout as soon as you wake up. And doing cardio during Ramadan carries its benefits and consequences. You will easily burn all the calories you’ve taken in from eating in the evening. But there won’t be a chance to refuel or hydrate for an entire day. To do it safely, you should minimize the amount of sweating. So, make sure you take it easy with your exercises. And try and do them at home. Exercising outdoors in the sun will cause your body to sweat and lose more water.

weight scale with a measuring belt on it
If you plan on losing some weight, you must be careful not to push your body too much if you continue cardio during Ramadan fasting.

On the other hand, if your exercise routine is not usually in the morning, you may easily decide to change that. A lot of people doing it claim that this method gives the best results no matter your age and diet. During Ramadan fasting, your body will have the most energy in the morning. Keep in mind that for a couple of first days, it may seem difficult to continue your cardio workout. Luckily, this is only your body trying to adapt, and the transition will happen soon.

Exercising before Iftar

The first way to do cardio during Ramadan is to schedule your workouts about an hour before Iftar. That way, you will have the freedom to eat plentiful once you break the fast. It’s great for those who are looking to lose weight during Ramadan. Instead of spending what you just ate, you will be using extra fat on your body. Just make sure that you don’t overexert yourself. You will be training on an empty stomach. And that can lead to some health complications. But, as long as you are moderate in your workout, you will feel great. And accomplish even more than during times when you are not fasting.

The entire point of adjusting your workout is to keep your body from becoming weak. Doing it on an empty stomach can quickly turn out against you, which is something to avoid. A couple of tips that can help you do it include:

  • Take a shower before and after your workout
  • Make sure you have enough sleep through the night
  • Avoid stressing out during the day
  • Keep your home bright and with lots of fresh air
  • Try to stay motivated

When they say that things are much easier when done with a partner, they really mean it. You probably have friends or family members who will continue cardio during Ramadan fasting. Make a plan with them and try to help each other keep a healthy body and mind.

Exercising after Iftar is a great way to continue cardio during Ramadan fasting

The third way is to exercise after Iftar, which is what many people choose to do. After abstaining from food for an entire day, you are likely to have a larger meal at sunset. But you need to be careful. Eating a large amount of food can have many negative consequences. For one, it’s not healthy to have large meals, especially if you plan on exercising afterward. So, either have a light meal when you break the fast or make sure enough time has passed. You can even take a nice walk on the streets of Dubai and make them your routine.

a woman exercising with her personal trainer
If this is your first time fasting and exercising at the same time, make sure you have a professional trainer by your side.

Generally, you should wait at least an hour before you start your workout after Iftar. It will allow you to digest the food you have just eaten and feel fresh to work out. The benefit of working out after Iftar is that you will be able to do some more demanding exercises.

Tips to help you continue cardio during Ramadan fasting

There are a couple of points to keep in mind when working out while fasting, namely:

  1. The importance of sleep
  2. Staying hydrated

The importance of a good sleep

Just like in regular life, you must focus on maintaining a good amount of sleep, especially when you are fasting and doing cardio at the same time. The good news is that you know your body like no one else, so just listen to it. The best thing you can do is make a schedule and have at least 8 hours of good sleep. If you need to include different sounds or apps to help you adapt, you can make use of them. After a certain period, you will get used to the new sleeping schedule and feel much better.

Make sure you stay hydrated

Staying hydrated is a big challenge, even if you are not fasting. But when you are, it should be one of the main points of interest. No matter how light your workout is, you should be aware that staying hydrated is important. First, when doing cardio during Ramadan in the morning or during the day, you need to be aware that you will lose a lot of water. Even light exercises cause you to sweat. Especially if you practice outdoors. So, try and do your workouts in climate-controlled spaces like your home or a gym. And when working out after Iftar, make sure you bring plenty of water with you.

Things to avoid when you want to continue cardio during Ramadan fasting

Just like during any other process, there will be a couple of things you should avoid. You may come across certain obstacles that can make this process difficult for you and make you give up, but try to find ways to prevent that from happening.

Don’t make meal plans on your own

Personal trainers exist for a reason, and they should be by your side when you wish to continue cardio during Ramadan fasting. Even though no one knows your body better than you, this is a health matter, and it is much better not to leave it to the case. You can find professionals who specialize in preparing meal plans in Dubai. They can make menus personalized for you and your needs and goals.

Moreover, if your diet has to be more specific, this matter becomes essential. For example, vegans should be extra careful even though it may seem much easier for them to continue cardio during fasting. Vegan meal plans Dubai professionals can create must include healthy items (not quick solutions, such as fast food) and be diverse. Like everyone else, vegans need protein, carbs, and fiber. The only difference between this and regular diets is that all the micro and macronutrients come from plants. The right percentages are essential during Ramadan fasting, which is why professional help is vital.

Avoid perceiving cardio during fasting as something challenging

You should know the way your body and mind work. Fasting is supposed to make your mind and body clear and fresh, and there is no need to look at your cardio any differently. Together with your personal trainer and a good diet plan, you will be able to do it with ease. You are pursuing a healthy body and mind, and that is all that matters.

Know your limits

a man running in the morning representing ways to continue cardio during Ramadan fasting
Avoid pushing yourself over the limit so that you can keep your mind and body healthy.

Of course, if this turns out to be too much for you, nothing too serious will happen if you stop your cardio workout while fasting. You will just need a little bit more effort and time to get back in shape later, but with a strong will, that will not be too difficult. It is much better to finish the fasting while being relaxed than to force something that will get you off track.

To continue cardio during Ramadan fasting, always be true to yourself

Like many other people, you will find inner happiness and peace during fasting. The best method to enjoy it even more is to focus on other things that will make you feel good. If you wish to continue cardio during Ramadan fasting, or any other type of workout, just trust your instincts. Once the fasting is over, you will feel like never before!

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