Working out during Ramadan

sofiachohdary
sofiachohdary Posts: 74
in Fitness and Exercise
Hi. Ramadan starts this weekend, and I'm trying to figure out on how to cope with exercise.

I don't want to stop exercising for a whole month, I feel it will ruin all that I have accomplished all these months of working out. Usually if I have a lot of time, I will do daily 1 hour of cycling and 35 minutes of Yoga Meltdown and/or 15 minutes of Iron Yoga using 3 kg dumbbells. But if I don't have time, I make sure I do at least my 30/60 minutes of cycling. And I try not to have rest days.

My 1 hour of cycling usually starts with 23 kph speed for a few minutes, then I have some short bursts of 30 kph, and make sure I don't go under 25 kph.

I'm also on my feet all day long (and some times all night long) with 2 small kids, and I do a lot of cleaning and cooking.

I'm really addicted to exercise, and I don't want to quit, but I don't want to get sick on this blessed month either. So, any fellow Muslims got any tips for me?

My diary is open if you want to check that out.

Thank you in advance.
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Replies

  • jenn3365
    jenn3365 Posts: 26 Member
    You could try waking up an hour earlier before the dawn prayer. Exercise a half hour then eat and drink. Before the fast is about to break at night you could try light exercises a half hour before. Of course do not over do it because you only are able to drink at certain times. We here will fast for something like 16hours. In Alaska it is like 21 hours.
    I am sick all the time after the fast breaks, thinking of just having light soups to break the fast.
  • sofiachohdary
    sofiachohdary Posts: 74
    Thanks, yeah that sounds good actually.

    I find it very hard eating in the nights (feeling bloated, hard time sleeping etc), so I'm gonna probably eat light when breaking fast too.

    Here in Cyprus fast starts 3:48 in the morning, and iftar is 8:04 I think.

    In sha Allah we will manage.

    Thank you for your tips.
  • missiontofitness
    missiontofitness Posts: 4,059 Member
    I do not practice Ramadan, but I have a tip as well.

    I do enjoy that tip to wake up a bit earlier to fit in your workout alongside your meal. What I would also suggest is that if you are finding your normal routine is not aligning with your practice of Ramadan this month, continuing your yoga and walking are two low impact exercises that you can use to stay active and in a routine until Eid. You can even involve your two children in those walks as well, if you are able to.

    Ramadan mubarak, my fellow fitness pal!
  • sofiachohdary
    sofiachohdary Posts: 74
    Thank you, yes waking up earlier to workout is best I think, as my breakfast will be my biggest meal. I just hope I don't get too much sleep deprived.

    In all honesty, cycling does make me more thirsty, but Yoga in combination with strength training / weights is more intense for me, so... Maybe I leave the intense stuff in the morning, and I do some cycling just before Iftar?
  • falilvx
    falilvx Posts: 52 Member
    2 more days and it's Ramadhan !! :D
    for me,the best is to exercise1 hour before iftar and maybe if you willing to wake early then u can exercise before sahur. or maybe eat just to fuel yourself on iftar then workout and after terawih u can eat just like dinner :)
    only suggestion tho :)
  • sofiachohdary
    sofiachohdary Posts: 74
    Thank you. Yeah, only 2 days left I am so excited!

    I don't think I can handle eating a big meal after Iftar, let alone after Taraweeh, but exercising before Iftar sounds tempting, especially cycling that time, cycling seems very easy to me compared to the other stuff I do, but only thirst would be the issue, which is why doing it before Iftar as you say sounds good.

    Thank you all for your suggestions, and Ramadan Mubarak to everyone! Feel free to add me for support during this blessed month!
  • amirahdaboss
    amirahdaboss Posts: 921 Member
    I am not going to be doing any high intensity workouts this ramadan, I will probably just limit my exercise to walks and bike rides, and I plan on drinking a lot of water once the fast is broken Inshallah.
    ONE MORE DAY!
  • Makhai_
    Makhai_ Posts: 146 Member
    Youtube has some great suggestions.....
  • haleema93
    haleema93 Posts: 70
    both suggestions for exercising before suhur and iftar are good. The fast in the UK is going on 20 hours so i will not be going to the gym for the entire month. I'm hoping to go on light walks after iftar though.
    Ramadan Mubarak to everyone :)
  • quratulainsalman
    quratulainsalman Posts: 5 Member
    the fast here in Toronto and surrounding areas would be a little over or under 17 hours (depending on how far or close you are to Toronto). I honestly hope i find the motivation to work out this Ramadan because usually i just end up gaining weight :sad:
  • linstapler
    linstapler Posts: 30 Member
    I work out in the morning about half hour after suhur and subuh prayer. Just had milk + dates. Did a simpler modified version of JM Ripped in 30 in the comfort of my own room. Will add some walking after work. Hope I can keep this up throughout Ramadhan :D

    Need to watch too much of good food (snacks) after Iftar. Must follow the rule of breaking fast with water and dates... Maghrib then continue with the meal.

    Good luck and ramadhan mubarak everyone :)
  • scot34
    scot34 Posts: 7
    Either work out late night or just before breaking your fast.
  • elizabethportman
    elizabethportman Posts: 11
    both suggestions for exercising before suhur and iftar are good. The fast in the UK is going on 20 hours so i will not be going to the gym for the entire month. I'm hoping to go on light walks after iftar though.
    Ramadan Mubarak to everyone :)
    Agreed. I haven't any plan of workout during holy Ramadan. In my opinion, Ramadan itself a great workout.
  • jmjdubai2013
    jmjdubai2013 Posts: 6
    The article was really helpful. Ramadan is more than a month of fasting... It leads us more to a spiritual life. I really enjoy the happiness of Allah during this holy month of Ramadan. It is good to know workout tips like these to have a healthy Ramadan :wink: http://goo.gl/FpcRVs
  • GreatDepression
    GreatDepression Posts: 347 Member
    Scary.
  • sofiachohdary
    sofiachohdary Posts: 74
    Scary.

    What's scary?
  • missiontofitness
    missiontofitness Posts: 4,059 Member
    Scary.

    If you're implying that this user's religion or the month of Ramadan is "scary", I'd suggest you educate yourself and stop being so ignorant.
  • sofiachohdary
    sofiachohdary Posts: 74
    Scary.

    If you're implying that this user's religion or the month of Ramadan is "scary", I'd suggest you educate yourself and stop being so ignorant.

    You know I actually feel sorry for these people. May God forgive them, if our fasting is scary, then what do they call this: http://muslimvillage.com/2014/07/07/55412/daily-mail-caught-stirring-up-extremist-on-muslim-internet-forum/

    Media keeps brainwashing these poor souls, and they think Muslims are to blame. So sad.
  • missiontofitness
    missiontofitness Posts: 4,059 Member
    Scary.

    If you're implying that this user's religion or the month of Ramadan is "scary", I'd suggest you educate yourself and stop being so ignorant.

    You know I actually feel sorry for these people. May God forgive them, if our fasting is scary, then what do they call this: http://muslimvillage.com/2014/07/07/55412/daily-mail-caught-stirring-up-extremist-on-muslim-internet-forum/

    Media keeps brainwashing these poor souls, and they think Muslims are to blame. So sad.

    Why am I not surprised DailyMail would pull a stunt like that? The only stories they have, they either rip from other agencies, or create sensational headlines with no actual merit whatsoever. It's disgusting they would stoop that low for a story, though.

    I hope that the remainder of your month goes well, and I hope that you do not get any more comments like this. Ramadan Mubarak, my fellow fitness pal.
  • abadvat
    abadvat Posts: 1,241 Member
    If you carb loading properly post work out and eventually before Fajr you should still be able to pull in a decent work out before breaking the fast. You might want to take it easy and not push yourself as much as during non fasting months as your levels of dehydration are higher (and possibly you might be more tired that the usual due to timings).
    I live in a Muslim country and train with fasting bros' - most train just before Iftar and break the fast when leaving the gym with dates and water and aminos – eventually get home and eat.
    Option to train at night / before Fajr is there but depends a lot on timings / working hours and overall life pattern.
  • sofiachohdary
    sofiachohdary Posts: 74
    If you carb loading properly post work out and eventually before Fajr you should still be able to pull in a decent work out before breaking the fast. You might want to take it easy and not push yourself as much as during non fasting months as your levels of dehydration are higher (and possibly you might be more tired that the usual due to timings).
    I live in a Muslim country and train with fasting bros' - most train just before Iftar and break the fast when leaving the gym with dates and water and aminos – eventually get home and eat.
    Option to train at night / before Fajr is there but depends a lot on timings / working hours and overall life pattern.

    Thanks for the advice. Because of my small kids, the only time that is easy for me is 2-3 hours after Fajr. But I make sure I have a good protein-rich Sehri with buckets of water, and eat light and re-hydrate on Iftar.

    My 1 hour and 35 minutes of combined cardio and strength training exercises have been reduced in Ramadan to at least 35 minutes of cycling, and if I am up to it, I do some push ups, weight lifting and other small strength training exerices.
    Why am I not surprised DailyMail would pull a stunt like that? The only stories they have, they either rip from other agencies, or create sensational headlines with no actual merit whatsoever. It's disgusting they would stoop that low for a story, though.

    I hope that the remainder of your month goes well, and I hope that you do not get any more comments like this. Ramadan Mubarak, my fellow fitness pal.

    Thank you so much. Yes, it's sad, the only thing we can do is pray for God to forgive them and enlighten them with the truth. I also pray we don't get any more of these comments, we are here to support each other in our health goals, not to criticize and insult.

    Ramadan Mubarak to you too my friend. :)
  • Loralrose
    Loralrose Posts: 203
    I don't have any advice, but wanted to offer encouragement. I really admire your faith and commitment :)
  • abadvat
    abadvat Posts: 1,241 Member
    If you carb loading properly post work out and eventually before Fajr you should still be able to pull in a decent work out before breaking the fast. You might want to take it easy and not push yourself as much as during non fasting months as your levels of dehydration are higher (and possibly you might be more tired that the usual due to timings).
    I live in a Muslim country and train with fasting bros' - most train just before Iftar and break the fast when leaving the gym with dates and water and aminos – eventually get home and eat.
    Option to train at night / before Fajr is there but depends a lot on timings / working hours and overall life pattern.

    Thanks for the advice. Because of my small kids, the only time that is easy for me is 2-3 hours after Fajr. But I make sure I have a good protein-rich Sehri with buckets of water, and eat light and re-hydrate on Iftar.

    My 1 hour and 35 minutes of combined cardio and strength training exercises have been reduced in Ramadan to at least 35 minutes of cycling, and if I am up to it, I do some push ups, weight lifting and other small strength training exerices.
    If that is the only timing you have then go for it.
    Just watch out on your hydration / activity levels - where I live we get easily at the moment to more than 50*C hence the choice for a lot of fasting lifters to keep it close to 7.11 PM!!
  • sofiachohdary
    sofiachohdary Posts: 74
    If that is the only timing you have then go for it.
    Just watch out on your hydration / activity levels - where I live we get easily at the moment to more than 50*C hence the choice for a lot of fasting lifters to keep it close to 7.11 PM!!

    Thank you.

    Yes, I get minimum 13 glasses of water a day (8 of them are at Sehri), my post-workout showers are COLD lol, and if I see I get dizzy or too much dehydrated, then I skip a few things. So far for many days I've been able to do at least 1 hour of cycling, and only 1-2 days I have been feeling down and made only 35 minutes. It's torture during fasting, but the results have been faster and amazing! Even my husband says that if I lose any more weight I'm gonna get deleted lol!

    But anyways, that's not why we are fasting, we are fasting to understand how poor feel like and make us humble and charitable, that's why I'm not giving up on my workout. Pain is good. ;)
    I don't have any advice, but wanted to offer encouragement. I really admire your faith and commitment :)

    Oh thanks! That's so cool of you! :)
  • Redribbon73
    Redribbon73 Posts: 117 Member
    I was doing Jillian michaels ripped in 30 before ramadhan and completed the 30 days. I am currently walking 15 minutes fast pace twice a day now in the garden but I am getting bored of doing that.

    I was thinking to myself yesterday that I might do 30 day shred (I've done this workout before) before aftaar as people have suggested , just the modified version not too intense.

    My question is when people say before aftaar how soon before aftaar?
    Our fast times are 2.15am-9.38pm, the last hour before aftaar I am prepping food for the family so if I could work out the best time for me to fit it in is 6pm, just before assr. This was I have time for a shower too. I still would have 2 hours till aftaar, would that be ok do you think?

    I can't do suhoor workout, I have a very active toddler and when she sleeps I do to.
  • TashTag
    TashTag Posts: 109
    Yes me too. My Colleague is fasting for Ramadan at the moment and I really take my hat off. I have so much respect for you all.

    Best wishes
  • sofiachohdary
    sofiachohdary Posts: 74
    I was doing Jillian michaels ripped in 30 before ramadhan and completed the 30 days. I am currently walking 15 minutes fast pace twice a day now in the garden but I am getting bored of doing that.

    I was thinking to myself yesterday that I might do 30 day shred (I've done this workout before) before aftaar as people have suggested , just the modified version not too intense.

    My question is when people say before aftaar how soon before aftaar?
    Our fast times are 2.15am-9.38pm, the last hour before aftaar I am prepping food for the family so if I could work out the best time for me to fit it in is 6pm, just before assr. This was I have time for a shower too. I still would have 2 hours till aftaar, would that be ok do you think?

    I can't do suhoor workout, I have a very active toddler and when she sleeps I do to.

    If I can do 60 minutes of vigorous cycling and some strength training after Fajr, and wait for sooooo many hours just to get some water, then I'm sure you can handle 2 hours. My kids are very active also and my little one is still teething, so I am like a soother and a mess cleaner/destruction eraser etc lol all day (and night) long.

    Try it once and see how it goes, if you see you're getting weak or dizzy stop, you don't need to do the whole thing. I know how rough Jillian is! :D
  • sofiachohdary
    sofiachohdary Posts: 74
    Yes me too. My Colleague is fasting for Ramadan at the moment and I really take my hat off. I have so much respect for you all.

    Best wishes

    Thank you so much! :)
  • nehmon
    nehmon Posts: 50 Member
    Salam alaikom Brothers and Sisiters,

    well it's really good to find such a topic here :-)
    Thank you.
    I was thinking all time how to workout during ramadan too. it's not that easy, especially when you know you have a daily schedule to follow such as work or school or University. besides when you think about Iftar is here (Germany) at 21:41 and Suhur is 3:18. There's no long time left to workout, even i liked the idea with workingout post or Pre- Suhur but i find it hard to do it.
    I decided to put all Cardio workouts during Ramadan away and only focus on Weight lifting. I always wanted to try StrongLifts 5x5 so i think i will give it a try.
    To get to know my limits better, i visited a class of Les Mills bodycombat (one of my favorite Classes) and it was really hard. I stayed untill the end of the class but i really noticed that i'm missing the waterbreaks.

    May Allah accept our Deeds in Ramadan and give us the Strength to achieve it in a good way.

    Nohmen
  • sofiachohdary
    sofiachohdary Posts: 74
    Salam alaikom Brothers and Sisiters,

    well it's really good to find such a topic here :-)
    Thank you.
    I was thinking all time how to workout during ramadan too. it's not that easy, especially when you know you have a daily schedule to follow such as work or school or University. besides when you think about Iftar is here (Germany) at 21:41 and Suhur is 3:18. There's no long time left to workout, even i liked the idea with workingout post or Pre- Suhur but i find it hard to do it.
    I decided to put all Cardio workouts during Ramadan away and only focus on Weight lifting. I always wanted to try StrongLifts 5x5 so i think i will give it a try.
    To get to know my limits better, i visited a class of Les Mills bodycombat (one of my favorite Classes) and it was really hard. I stayed untill the end of the class but i really noticed that i'm missing the waterbreaks.

    May Allah accept our Deeds in Ramadan and give us the Strength to achieve it in a good way.

    Nohmen

    Ameen.

    Do whatever suits you best, each person's circumstances are different I guess.

    I found strength training to be more exhausting for me than cardio, so I'm sticking to the cardio and go back to vigorous strength training when Ramadan is over. (although a few push ups here and there are permissible from time to time).

    Do it at whatever time suits you, I thought I was gonna have a real hard time doing my workouts in the morning after Fajr, while starving myself all day long, but as hard as it is, so far I'm surviving it Alhamdulillah. Try it out for a day according to your schedule, and change it accordingly.

    What helps me is a very good Sehri meal high in protein and 8 glasses of water. I know it sounds a lot just for Sehri but the way I do it, I prepare my meal from the night (in my case it's apple, kiwis, tuna sandwich) so as soon as I wake up, I drink 4 glasses of water, then eat slowly (I wake up at least 45 minutes before Fajr), and then slowly again 3-4 more glasses.

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