Fasting during Ramadan doesn’t mean you have to limit your daily activities. Staying active is recommended to support your overall health. Many people opt for working out while fasting in an indoor space, like the gym, to reduce exposure to the sun’s heat.
Though done indoors, your body needs enough energy and hydration to sustain physical activity. So, how can you stay fit while working out while fasting? Check out these essential tips!
Can I Go to the Gym While Fasting?
You might wonder if working out at the gym while fasting is okay. The answer is yes! Exercising during Ramadan is completely fine. It even offers several benefits for your body.
Regularly working out while fasting can boost energy levels and optimize fat burning, which may help with weight loss. However, fasting can also reduce endurance due to a lower oxygen supply, and since you can’t eat or drink, improper exercise may leave you feeling weak or dehydrated.
To stay safe and comfortable, adjust your workout type, intensity, duration, and timing. Opt for light to moderate exercises, keep your sessions brief, and schedule them closer to iftar to avoid excessive fatigue.
Tips for Working Out While Fasting
Hitting the gym during Ramadan may feel challenging, especially if you're used to regular workouts and don’t want to break your routine. With the right approach, you can still work out safely and comfortably while fasting. Here are some essential tips to keep in mind:
1. Choose the Right Type of Exercise
The first step is selecting the right workout based on your energy levels and endurance. Opt for exercises that match your fitness level and fasting condition.
Some recommended options include moderate-intensity cardio, such as light jogging, to maximize energy efficiency. If you're into strength training, start with light weights—like 4-5 kg dumbbells—especially if you're a beginner.
Strength training helps maintain muscle mass and boosts metabolism. You can also combine cardio and weight training, keeping your sessions around 30 minutes to prevent excessive fatigue.
2. Adjust Your Gym Schedule While Fasting
To stay fit while fasting, plan your workouts at the right time. Since your body has limited energy reserves during fasting, choose an ideal gym session between 2-4 PM or 2-4 hours before iftar (breaking the fast).
Studies suggest that exercising during this timeframe allows your body to recover before iftar, minimizing the risk of dehydration from post-workout sweating.
On the other hand, avoid hitting the gym in the morning, as it depletes the energy you just gained from suhoor (pre-dawn meal), leaving you feeling weak for the rest of the day.
3. Avoid High-Intensity Workouts
Since fasting limits your energy intake, steer clear of high-intensity exercises that can leave you feeling exhausted too quickly. Strenuous workouts can also increase the risk of hypoglycemia—a sudden drop in blood sugar—due to limited energy and glucose levels.
If you want to hit the gym while fasting, opt for low-intensity exercises instead. Light jogging on the treadmill or lifting light weights (e.g., dumbbells) for about 30 minutes per session is a great alternative. By keeping your workout intensity in check, you can stay active without overexerting yourself.
4. Prioritize Proper Nutrition
Fueling your body with the right nutrients helps your body to keep up with the exercise while fasting. At suhoor (pre-dawn meal) and iftar (breaking the fast), focus on foods rich in protein, fiber, and complex carbohydrates to maintain energy levels. Great options include eggs, fish, chicken, leafy greens, dates, brown rice, and a variety of fruits.
Pay attention to your hydration needs as well. Drink plenty of water between iftar and suhoor to prevent dehydration the next day. Staying properly hydrated ensures your body can handle workouts without feeling weak or fatigued.
5. Get Enough Sleep
Getting 6-8 hours of sleep every night helps your body recover and maintain endurance during workouts. Lack of sleep can lead to fatigue, making it harder to stay active while fasting.
To accommodate Ramadan activities, adjust your sleep schedule accordingly. If necessary, consult a gym trainer to create a workout plan that aligns with your fasting routine.
Those are some tips for working out while fasting to help you stay fit and healthy. Be sure to apply these tips, especially when managing your diet for suhoor and iftar, to maintain your energy levels.
Additionally, don't forget to stay hydrated by drinking plenty of water the night before fasting to help prevent dehydration during the day. To keep your body hydrated during fasting, drink high-quality water like AQUA.
Remember, not all water is AQUA. AQUA is the best Indonesian drinking water, naturally enriched with minerals from 19 carefully selected and protected mountains across the country.
Sourced from deep within the mountains, AQUA is safeguarded by a natural protective layer, ensuring it remains pollution-free. This is why AQUA delivers a naturally cool and refreshing taste with every sip.
All AQUA products are Halal-certified and meet BPOM and SNI standards, making them safe for daily consumption.
So, let’s make sure #AQUADULU helps keep you hydrated during fasting—because AQUA is 100% Indonesian, 100% Halal, and 100% Pure.
