While Ramadan gets closer, it is important to balance your religious duties with a healthy lifestyle. Walking and cycling are among the most important exercises in Ramadan due to their many health benefits. They are also a practical and fun way to stay active while achieving maximum benefit.
Many studies have proven the value of doing increased physical activity during Ramadan compared to regular days, as well as the way in which it can effectively lower the risk of diabetes, blood vessel disease, and heart disease.
Not just this! Walking and cycling are two low-impact exercises that can help anyone lose weight and reach their target weight. These activities additionally help burn extra calories in various body areas.
In this article, we’ll discuss the benefits of cycling all through Ramadan, examine the best meals for cyclists, and recommend the optimum times to cycle so that you can maximize your fasting days.
Benefits of cycling in Ramadan
Enhance physical fitness:
Cycling is an excellent cardiovascular exercise that helps improve endurance and improve overall fitness. Cycling during Ramadan can help maintain fitness levels despite dietary restrictions and long periods of fasting.
Weight control:
Fasting during Ramadan can result in weight gain because of unhealthy eating habits during non-fasting hours, but if you look at fasting wisely and healthy daily habits, cycling can help burn calories and manage weight, allowing you to maintain a healthy weight all over the month.
Mental health:
Exercises like cycling release endorphins, which can be referred to as “happiness” hormones that impact directly on mental health. During the month of fasting, when people experience changes in mood and energy levels, these hormones can be especially helpful in relieving stress and anxiety and enhancing mood.
Spiritual Meditation:
Cycling gives people chances to engage in meditation and connection with nature. During Ramadan, people may focus and deepen their spiritual connection by riding their bikes in quiet times, especially in the early morning before sunrise.
The best hour for cycling in Ramadan
The ideal time to cycle during Ramadan varies according to your preferences and energy levels. But as energy levels are usually at their peak in the late afternoon or early evening, right before breakfast, many cyclists prefer to engage in cycling activities during this time. Also, some people can decide to go for a bike ride in the early morning hours before Suhoor if they want to have a quiet and peaceful experience.
However, sports and fitness experts believe that the best hour for riding a bicycle and exercising in general in Ramadan is the hour immediately before breakfast, for many health and sports reasons that we will mention during this paragraph.
Exercising and riding a bicycle for just one hour immediately before breakfast helps to lose weight, burn calories, protect the body from indigestion problems, and stimulate metabolism, oxidation, and energy production in the body.
Experts recommend working out at this hour until the person’s sporting event ends right before breakfast. Afterwards, the person restores lost energy and mineral salts in the body.
Many people are too stressed, too busy at work, or for other reasons to exercise during a fast or right before breakfast.
Also, doctors and experts do not recommend riding a bicycle and exercising immediately after breakfast, because the blood, oxygen, and food are heading to the stomach and digestive system to complete the digestion process.
Experts in this area confirm that the optimal time to work out during Ramadan is two to four hours after breakfast, by which time the body will have fully processed the meal. As a result, the person is protected against issues like stress and indigestion.
The ideal meals for cyclists and athletes
Suhoor, or the meal before dawn:
is an important opportunity for cyclists to make high-nutrition meals that will keep them full all day. For cyclists, the perfect Suhoor meal consists of plenty of water, lean proteins (like yogurt and eggs), healthy fats (like nuts and seeds), and complex carbs (like whole grains and oats).
Iftar, or breakfast:
Cyclists should refuel with a well-balanced meal after an exhausting day of fasting. Lean meats (chicken, fish, lentils), healthy fats (olive oil, avocado), and a lot of fluids to hydrate the body should all be included in this meal to quickly recover power.
Meal after exercise:
Eating a meal after exercise gives the body the energy it needs to keep on exercising while helping in muscle healing and lowering fatigue.
Consume meals that are high enough in protein to aid in muscle recovery and stop the body from losing nonfat components.
So, according to experts, athletes should have meals high in proteins, like those found in chicken breasts, eggs, Greek yogurt, salmon, tuna, and cottage cheese, and high in carbohydrates, like those found in sweet potatoes, potatoes, rice, oats, and bananas.
This goes out either right away or an hour later, working out or riding a bicycle.
During this period, the body uses protein more efficiently to repair damaged muscles and grow new ones.
In conclusion
Cycling during Ramadan can provide many benefits for physical, mental, and spiritual health. By consuming meals rich in nutrients, staying hydrated, and choosing ideal cycling hours, you can enjoy the full benefits of cycling while fasting.
During this month, it is important to listen to your body, adjust your cycling plan if needed, and stay safe on roads and take care of yourself first.
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