Have you ever wondered when the most effective and safest time to exercise while fasting is for weight loss? Knowing the right time can help you burn fat more optimally without exhausting your body.
This article will thoroughly discuss when to exercise during Ramadan for weight loss , from basic concepts to practical tips. The goal is to help you stay active, safe, and comfortable while exercising during Ramadan.
Benefits of Light Exercise During Fasting
Light exercise during fasting offers many benefits that are often overlooked. Even at a low intensity, the body still benefits, keeping you fit throughout the day. Here are some of the main benefits of light exercise during fasting:
- Burn calories and maintain metabolism : Light activities such as walking or stretching help the body continue to burn calories even while fasting, so that metabolism does not slow down.
- Maintaining healthy muscles and joints : Light movements keep muscles flexible and joints healthy, reducing soreness and stiffness during activities.
- Increase body flexibility : Regular light exercise keeps the body more flexible and ready to move throughout the day.
- Improve mental health : Light exercise can reduce stress and improve mood, making fasting feel more comfortable.
- Supports energy and productivity : With an active body and stable metabolism, you will feel more energetic and focused on carrying out daily activities.
If you understand these benefits, light exercise during fasting is no longer a scary thing, but rather a smart strategy for staying healthy and fit without exhausting your energy.
Also read: 6 Safe Sports to Do While Fasting to Keep Your Body Fit
Exercise Time During Fasting to Lose Weight
1. Before Breaking the Fast
Exercising before breaking the fast is popular because the body's glycogen reserves begin to deplete. The body begins to utilize fat as an energy source, thus optimizing fat burning.
Choose light to moderate activities like brisk walking or a leisurely bike ride . These exercises keep your metabolism active without over-exerting your energy.
The advantage is that you can drink and eat immediately after exercise, reducing the risk of dehydration. Don't force yourself to do strenuous exercise; choose an intensity that's comfortable for your body.
2. After breaking the fast
Exercising after breaking the fast is safe, especially for beginners. The body has already received energy from food and fluids, so the risk of dizziness or weakness is lower.
You can do light jogging or light exercise to burn calories and maintain fitness. This exercise also helps the body stay active and refreshed after a day of fasting.
Allow a 30–60 minute break after eating to ensure proper digestion. This is ideal for those with busy schedules, as exercise can be tailored to fit into daily activities.
3. Nighttime as an Alternative
Evening exercise is ideal for workers or students with busy schedules. The body has already been energized from sahur (pre-dawn meal) and iftar (breaking the fast), making the exercise more comfortable.
Choose gentle treadmill exercise, yoga, or functional training to maintain fitness. These activities help the body stay active without disrupting work or daily routines.
Avoid exercising too late at night, as it can disrupt sleep. A 20–45 minute workout is sufficient to keep your body fit and prevent you from feeling tired before bedtime.
4. Morning Exercise While Fasting
Morning exercise after sahur (pre-dawn meal) is safe if it's light, such as a leisurely walk or stretching. The body still has energy reserves from sahur, so light activity won't tire you out.
Keep in mind that the time leading up to breaking the fast is quite long, so the risk of dehydration remains. Choose light exercise to stay active without sweating excessively during the day.
Morning exercise helps maintain fitness and provides energy for smooth daily activities. With the right duration and intensity, morning exercise can be a pleasant start to the day during Ramadan.
Also read: Running While Fasting: Ideal Time and Correct Duration
The Right Duration and Type of Exercise
1. Light to Moderate Cardio Exercise
Types of cardio exercise that are safe to do during fasting include brisk walking, light jogging, leisurely cycling, or light aerobics . These exercises effectively help burn fat while maintaining heart health.
You don't need to think about strenuous exercise like running a marathon to lose weight. Regular, light activity is actually safer and more effective, as long as the intensity is adjusted to your body's condition.
2. Low Intensity Strength Training
Light strength training is recommended to maintain muscle mass and boost metabolism during fasting. Examples include bodyweight exercises like push-ups , squats , planks , or using light dumbbells.
Avoid excessive weights, as the risk of injury and fatigue increases when energy levels are limited. Light exercise is sufficient, as long as it's done consistently and with proper technique.
3. Ideal Duration 20–45 Minutes for Beginners
For beginners, a workout duration of 20–45 minutes per session is considered optimal. This is enough time to burn fat and maintain fitness without overexerting the body.
Before starting a workout, always warm up for about 5–10 minutes to prepare your muscles and joints. Afterward, cool down to stabilize your body before continuing your activity or resting.
Also read: How to Diet While Fasting Without Feeling Weak and Still Have Energy
Safe Tips for Exercising While Fasting
Maintaining safety while exercising during fasting is crucial to ensure effective training and prevent fatigue. Here are some important tips you can apply:
- Adjust your training intensity : Choose light to moderate exercise according to your body's condition to avoid fatigue. Too high an intensity can cause your body to quickly fatigue and increase the risk of injury.
- Pay attention to hydration : Drink enough during sahur and iftar to maintain fluid balance. Good hydration helps maintain optimal exercise performance and prevents dizziness.
- Warm up and cool down : Warming up prepares muscles and joints, while cooling down helps the body stabilize after exercise. Both reduce the risk of injury and muscle cramps.
- Set a realistic frequency : Exercising 3–5 times a week is safer than pushing yourself every day. The body needs recovery time to stay fit and exercise consistently.
- Recognize the signs of fatigue : Watch for signs of dehydration or fatigue, such as dizziness or an irregular heartbeat. Stop exercising if your body signals this to stay safe and comfortable.
Exercising While Fasting Is Safer Using SVRG Equipment
In conclusion, the timing of exercise during fasting for weight loss significantly impacts the effectiveness of fat burning and fitness. By choosing the right time, duration, and safe type of exercise, you can stay active without feeling fatigued or dehydrated.
To support your workouts, SVRG offers a variety of top-rated sports equipment, from workout clothes and pants to treadmills . This equipment allows you to adjust the intensity and duration of your workouts to suit your body's condition during fasting.
Now is the time to make exercising during fasting a fun and regular habit. Choose the most suitable time, set a safe intensity, and strive for healthy weight loss consistently every day.
