Dubai – As Ramadan approaches, fitness enthusiasts in the UAE are adjusting their workout schedules to accommodate fasting hours. While some prefer exercising on an empty stomach to maximize fat burn, health experts emphasize that the ideal time to work out depends on individual fitness goals, energy levels, and hydration.
Pre-Iftar vs. Post-Iftar Workouts
Many residents believe that training before iftar—when the body has depleted its energy reserves—enhances fat loss. Emirati Hassan Al Ali, a 30-year-old Sharjah resident, prefers lifting weights for 30 minutes an hour before iftar to avoid crowded gyms.
"I choose to exercise before breaking my fast because workouts during Ramadan are more exhausting due to dehydration. Training just before iftar allows me to recover quickly," he said.
However, health experts suggest that while pre-iftar workouts can be beneficial, they should be kept light. Dr. Bachar Aboubaker, an orthopaedic surgeon at International Modern Hospital in Dubai, explains that exercising before iftar helps burn stored fat but may lead to dehydration and fatigue.
"Low-intensity activities such as walking, stretching, or yoga are best performed 30–60 minutes before iftar so that hydration and nutrition can follow immediately," he advised.
Dr. Eyad Muhammad Fattouh, a consultant orthopedic surgeon and sports medicine specialist at Saudi German Hospital, Ajman, recommends post-iftar workouts for those engaging in high-intensity training.
"Two to three hours after iftar is the best time for strength training, endurance exercises, and high-intensity workouts. This allows for proper digestion and replenishment of nutrients," he explained.
Morning Workouts During Ramadan
For individuals who prefer training earlier in the day, experts suggest scheduling workouts between suhoor and dawn. Exercising at this time ensures hydration and energy from the pre-dawn meal. Moderate activities such as brisk walking, yoga, and light cardio are best suited for this period. However, maintaining a proper sleep schedule is essential to prevent fatigue.
Ali Hassan Al-Nuaimi, a 39-year-old Emirati from Sharjah, exercises twice daily during Ramadan. "I do cardio before iftar for about 45–60 minutes. Then, two hours after iftar, I lift weights at the gym," he shared.
The Benefits of Exercising in Ramadan
According to experts, maintaining an active lifestyle during Ramadan offers numerous benefits:
- Muscle retention: Pairing workouts with sufficient protein intake helps preserve muscle mass.
- Heart health: Regular exercise improves cardiovascular function and reduces fasting-related stress on the heart.
- Weight management: A combination of fasting and exercise enhances fat loss when paired with a balanced diet.
- Sleep quality: A structured fitness routine helps regulate sleep patterns.
- Mood enhancement: Physical activity boosts energy levels and overall well-being during the holy month.
Expert Tips for Exercising While Fasting
- Hydration is key: Drink plenty of water between iftar and suhoor to prevent dehydration.
- Balanced meals: Consume protein, healthy fats, and complex carbohydrates for sustained energy.
- Adjust workout intensity: Light exercises before iftar; high-intensity training post-iftar.
- Prioritize sleep: Ensure 6–8 hours of quality rest for optimal recovery.
- Listen to your body: If dizziness or fatigue occurs, reduce intensity or reschedule workouts.
With proper planning and mindful training, fasting and fitness can go hand in hand, ensuring a healthy and active Ramadan.
