How Your Fitness Plan Should Change Before And After Fasting


In the month of Ramadan, to make sure that the body has enough fluid to stay hydrated, many people decide not to exercise during fasting. However, physical activity during fasting can greatly benefit your health. Those who perform sport activities during fasting have reported a better chance of weight loss, reduced body fat percentage, and increased endurance.

With the positive impact given, regular exercise during the fasting month is good for health. However, in order for your fitness plan not to interfere with fasting, these things need to be considered before you exercise.

When is the right time to exercise during fasting?

To determine whether exercise should be done before or after Ramadan, you need to look at the purpose of the sport itself. For example, is the sport’s goal to maintain fitness, maintain muscle strength or increase muscle mass? In addition, you should pay attention to the intensity of your exercise, as well as body condition during exercise.

To maintain fitness and body health

If your sport’s goal is to maintain fitness and body health, exercise should be done in the morning. This is because in the morning, the air temperature is still cool so it will not cause excessive sweating and thirst. The recommended exercise should be composed of 70 percent cardio and 30 percent lifting weights.

To maintain muscle strength

If the goal is to maintain muscle, it should be done in the afternoon for about 1.5 hours to 2 hours. If after doing the exercise you feel tired and thirsty, there is no need to worry because it is almost time to stop fasting anyway. The recommended exercise should be composed of 50 percent cardio and 50 percent lifting weights.

To increase strength and muscle mass

If you want to increase the strength and endurance of your muscle mass, the level of exercise needed is higher compared to exercises to maintain muscle. Therefore, exercise should be done after the fast because after breaking the fast, any tiredness and dehydration from heavy exercises can be replenished soon. The recommended exercise should be composed 30 percent cardio and 70 percent lifting weights.

Things to consider before doing sports in the month of fasting

Exercise can be done with a duration of between 30 minutes to a maximum of 60 minutes with regard to the following:

  • Do mild cardiovascular exercises such as walking or cycling. It can burn calories and increase stamina, increase flexibility and detoxification, and stretch the muscles. Or do simple muscle exercises like muscle exercises, push-ups, and sit-ups.
  • Drink plenty of water before exercising. Drinking water like coconut water can increase electrolytes in the body, which can help the functioning of the heart, nerves, and muscles.
  • Do not do excessive high intensity exercises such as running or lifting weights because it can cause joint or muscle injury and cause complications such as low blood pressure, hypoglycemia, and dizziness.
  • Do not continue sports if you feel weak, dizzy, or sick even though you have lowered the intensity of the exercise.
  • Avoid foods that are fried with excess oil or fatty foods.

Everyone has a different medical history. If you are currently in medical care of a doctor or have a history of chronic diseases. We recommend that you first consult the physical activity with your doctor before starting any sport during fasting.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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