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, heart disease, and mental health. In this article, we will discuss in detail the best exercises, the best time to exercise in Ramadan, and the nutrition that suits you as a cyclist.

Exercises While Fasting

At the beginning of Ramadan, cyclists search for the best time for exercise, and the best exercise before and after Iftar. Here, the Wheels Foundation guides cyclists to reach the best athletic performance during fasting. Cycling and walking are the best training during Ramadan. We’ll learn about their benefits and the best time to practice during fasting.

1- Cycling Fasting

Sports and fitness experts believe that cycling is the best activity for weight loss during Ramadan, whether done before or after Iftar. Regardless of the bike type you have, mountain, road, or hybrid, fasting can’t stop you from riding to burn more calories, as well as recharge your energy and vitality during Ramadan.

Experts believe that riding a bike for at least 30 minutes daily in Ramadan helps individuals to weight loss, burn calories, and reduce weight especially when following a healthy with a specialist doctor.

Experts believe that cycling for at least 30 minutes daily during Ramadan helps individuals with weight loss, burning calories, and reducing weight, especially when following a healthy diet under the supervision of a specialist.

The movement while cycling helps tone and tighten various muscles in the body, such as the arms, waist, legs, and thighs. Additionally, cycling aids in burning a significant amount of fat accumulated under the arms.

While cycling is considered the best exercise for weight loss during Ramadan, experts also believe there are some light physical activities that individuals can practice while fasting or after Iftar. Some of these activities include:

Walking
Light jogging
Ab exercises
Body toning exercises
Playing football

When practiced in moderation, these activities can complement your cycling routine and contribute to your overall fitness and well-being during Ramadan.

Best Time For Cycling During Fasting:

The ideal time to cycle during Ramadan varies according to your preferences and energy levels. 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 Iftar, for many health and sports reasons that we will mention in this paragraph.

Exercising and riding a bicycle for just one hour immediately before Iftar 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 Iftar. Afterward, 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 Iftar.

Also, doctors and experts do not recommend riding a bicycle and exercising immediately after Iftar, 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 Iftar, by which time the body will have fully processed the meal. As a result, the person is protected against issues like stress and indigestion.

Benefits of Cycling in Ramadan

1. Enhance physical fitness:

One of the key benefits of cycling in Ramadan is enhancing 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.

2. 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.

3. Mental health:

Exercises like cycling release endorphins, which can be referred to as “happiness” hormones that impact directly 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.

4. 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.

2- Benefits of Walking During Fasting

Walking is the most athletic activity that sports and fitness experts recommend during Ramadan for a lot of reasons. Such as:

Walking is a light physical activity that helps individuals recharge their energy without causing fatigue.
Walking during Ramadan is suitable for all individuals, including different age groups and the elderly.
Walking can be done at any time during Ramadan, whether while fasting or after Iftar.
Walking is an activity that helps burn calories without putting stress on the respiratory system.

In general, fitness experts recommend that the best time to walk during Ramadan is either one hour before Iftar or 3 to 4 hours after Iftar. For individuals who suffer from acidity issues to wait for about 10 to 15 minutes after eating before going for a walk. The benefits of walking after eating during Ramadan include:

Improved digestion: Light jogging or walking after eating in Ramadan helps improve the performance of the digestive system and reduce frequent bloating.
Boosted metabolism and weight loss: Walking after eating during Ramadan helps accelerate and stimulate metabolic processes, burning more calories and fat accumulated in different parts of the body.

In general, there are many benefits of walking and cycling after Iftar during Ramadan, including:

Improved blood flow and circulation throughout the body.
Helping to reduce high blood pressure.
Enhancing the performance of the body’s organs.
Eliminating toxins from the body and boosting immunity.
Increasing energy levels in the body.
Reducing triglyceride levels in the body.

3- Proper Nutrition For Athletes

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, stay safe on roads, and take care of yourself first. Here are the guidelines for proper nutrition for athletes:

1- Suhoor (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).

2- Iftar:

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.

3- Best Meals After Exercise:

Regarding cycling and exercising during Ramadan after Iftar, fitness and weight loss experts recommend that an individual should engage in exercise and light jogging at least 2 hours after Iftar. For weight loss and calorie-burning purposes, fitness experts suggest that it is preferable to exercise on an empty stomach, as it helps in burning accumulated body fat more effectively. However, some individuals may choose to eat light foods before exercising during Ramadan, such as:

Grilled salmon
Some vegetables
Grilled fish
Chicken breasts
Fruit salad

Experts advise that individuals consume these meals before engaging in light exercise or cycling for about 30 to 60 minutes.

4- Best Foods After Exercise:

A post-workout meal helps repair body muscles, reduce fatigue, and provide energy for more physical activity. Therefore, experts recommend athletes consume meals containing:

– Proteins: These are crucial for recovery after exercise, as the body requires proteins to obtain the amino acids necessary for building muscle tissue. Experts recommend approximately 0.3 to 0.5 grams of protein per kilogram of body weight immediately after exercising. Some of the best protein-rich meals include:

Chicken breasts.
Eggs and Greek yogurt.
Salmon and tuna.
Cottage cheese.

These should be consumed immediately after completing the exercise or cycling session, or within an hour, as the body is more effective at using protein for muscle building and preventing muscle breakdown during this time.

– Carbohydrates: Meals high in carbohydrates are also essential after cycling or exercising during Ramadan, as they provide the body with glycogen. Experts suggest that the body needs about 1.1 to 1.5 grams of carbohydrates per kilogram of body weight post-workout, which is three times the amount of protein required. Nutrition and fitness experts recommend carbohydrate-rich meals for individuals exercising during Ramadan twice a day. Some of the best post-workout carbohydrate meals 30 minutes after exercise include:

Sweet potatoes.
Oats and bananas.
Pineapple and kiwi.
Leafy vegetables.

Experts recommend drinking plenty of water before, during, and after exercise to provide the body with the necessary oxygen and replenish fluids lost during physical activity.

They also suggest drinking natural juices after cycling, walking, or exercising during Ramadan to provide energy and replenish lost fluids.

4- Safety First, Precautions Not to Be Ignored

Exercising and cycling during Ramadan must follow scientific principles set by doctors, specialists, and experts in nutrition, sports, fitness, and cycling. There are many recommendations from experts in this regard, and here are some of the most important ones:

Experts do not recommend cycling or exercising in general for the elderly, or people with diabetes, high blood pressure, or heart conditions during fasting hours.
When choosing the best time to walk during Ramadan, experts recommend that individuals be well-rested and that walking should not cause any fatigue (especially for the elderly and those with high blood pressure or diabetes).
In cases of high temperatures and hot weather, experts suggest exercising in well-ventilated, air-conditioned indoor spaces away from direct sunlight to prevent dehydration.
To make the most of the best exercise hours during Ramadan, experts recommend cycling or exercising for only one hour just before Iftar.
To make the most of the best time for exercise during Ramadan, experts suggest engaging in light activities such as walking, light jogging, cycling, or home workouts.
After Iftar, when cycling or exercising, experts recommend drinking enough fluids before starting the activity.
Whether cycling or exercising before or after Iftar, experts recommend that the duration of the training should not exceed one hour to avoid fatigue.

Summary

In general, cycling is considered the best exercise for weight loss during Ramadan due to its effective impact on renewing energy and vitality during fasting, as well as helping the body burn high levels of accumulated fat. Therefore, the Wheels Foundation offers all Trek bikes (mountain, road, hybrid, etc.) to help individuals benefit from the best exercise hours during Ramadan and enjoy their passion while fasting and losing weight.

FAQS

1- What Should Athletes Eat During Ramadan?

Athletes should focus on eating complex carbs, lean protein, healthy fats, and hydrating foods during suhoor and iftar to maintain energy and performance while fasting in Ramadan.

2- Can you ride a bike during Ramadan?

Yes, you can ride a bike during Ramadan as we mention above.