{"id":683531,"date":"2026-03-02T00:00:00","date_gmt":"2026-03-02T00:00:00","guid":{"rendered":"https:\/\/enterpriseam.com\/egypt\/?p=683531"},"modified":"2026-03-02T14:52:10","modified_gmt":"2026-03-02T14:52:10","slug":"what-you-need-to-know-about-pre-iftar-workouts-during-ramadan","status":"publish","type":"post","link":"https:\/\/enterpriseam.com\/egypt\/2026\/03\/02\/what-you-need-to-know-about-pre-iftar-workouts-during-ramadan\/","title":{"rendered":"What you need to know about pre-iftar workouts during Ramadan"},"content":{"rendered":"

\ud83c\udfcb\ufe0f One of the things that we appreciate most about Ramadan is a schedule that is set in stone. <\/strong>That hard stop to whatever it is you are doing right around sunset is a welcome change to open-ended workdays, conflicting family schedules, and intrusive phone calls, and messages at all hours of the day and night. It doesn\u2019t quite make up for the caffeine deprivation, but it does provide a certain balance to the day.<\/p>\n

Ramadan is a chance to reset and recalibrate everything from spirituality to mealtimes and exercise routines. <\/strong>The last hour and a half before sunset is prime workout time for many. Sporting clubs and gyms are packed with people exerting that final burst of communal energy before they break their fast. But there\u2019s still a running debate on whether those pre-iftar workouts are effective, or even safe.<\/p>\n

\n

When should you work out?<\/p>\n

What <\/strong>does the science<\/strong> say? That depends on who you ask.<\/strong> While there haven\u2019t been a lot of medical studies on the impact of prolonged periods of fasting (without water) and exercise, the consensus seems to be that the ideal time to exercise is when you have a little bit of food and water in your body to fuel your system. It is, however, still possible to exercise safely while fasting during Ramadan, according to doctors that we spoke to, as long as you listen to your body and take a few simple guidelines into consideration. <\/p>\n

A number of changes occur in the body while fasting that we should be aware of. <\/strong>After 8-12 hours without fresh energy sources, liver glycogen levels drop significantly and the body begins transitioning to alternative fuel sources. Insulin drops and fat burning increases, explains Dr. Hesham Sullamy, a physical medicine specialist at Oasis Clinics. He notes that hormonal shifts also occur with an increase in glucagon and a slight rise in growth hormones. \u201cAll of this may result in some of us experiencing a burst of energy in the final hours of fasting during Ramadan. That\u2019s why it\u2019s a good time to exercise for some people but it\u2019s definitely not for everyone.\u201d<\/p>\n

\n

Do we burn more fat when we exercise while fasting?<\/p>\n

Strictly speaking, yes. <\/strong>Combining exercise with fasting helps you lose more weight than fasting or exercising alone. Aerobic exercise in a fasted state causes you to burn more fat as fuel, says Sullamy, \u201cbut we really have to watch what we eat and drink afterwards.\u201d<\/p>\n

\n

The problem is hydration<\/p>\n

Water intake is vital, and this is where issues can occur for some people.<\/strong> If you are in good physical shape, without serious pre-existing conditions, and already follow a regular exercise routine, Sullamy does not see a problem with fasting exercise. \u201cYou should by no means start any kind of new exercise routine in Ramadan.\u201d He also cautions those over the age of 60 or those with systemic issues such as hypertension, diabetes or kidney disease to be careful, seeing as these conditions are more likely to lead to a mineral (electrolyte) imbalance that can cause cramping, fatigue, tingling in the hands and feet, and dizziness. <\/p>\n

The kinds of food and amount of water we consume between sunset and sunrise also make a big difference in our <\/strong>pre-iftar<\/strong> athletic performance. <\/strong>In addition to drinking enough water, nutritionists recommend consuming hydrating foods such as fruits, vegetables, soups, and yogurt. Adding a protein shake to your diet during Ramadan can also be beneficial because it can be difficult to consume all the protein your body needs when you aren\u2019t eating throughout the day. <\/p>\n

\n

Tips for working out while you\u2019re fasting<\/p>\n

Whether you are strength training or doing cardio, it\u2019s a good idea to modify your expectations for your Ramadan workout<\/strong>, according to the Cleveland Clinic guidelines<\/a> on working out while fasting. The recommendation is to get in a decent workout, but Ramadan is not the time to challenge yourself. The focus should be on quality rather than quantity, and easing into your Ramadan workouts. Even if you've been doing the same classes and the same reps all year, it takes time for your body to adjust to exercise while fasting. <\/p>\n","protected":false},"excerpt":{"rendered":"

Whether you are strength training or doing cardio, it\u2019s a good idea to modify your expectations for your Ramadan workout<\/p>\n","protected":false},"author":1,"featured_media":683532,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"newspack_ads_suppress_ads":false,"newspack_popups_has_disabled_popups":false,"newspack_sponsor_sponsorship_scope":"","newspack_sponsor_native_byline_display":"inherit","newspack_sponsor_native_category_display":"inherit","newspack_sponsor_underwriter_style":"inherit","newspack_sponsor_underwriter_placement":"inherit","ep_exclude_from_search":false,"_primary_brand":0,"newspack_featured_image_position":"","newspack_post_subtitle":"","newspack_article_summary_title":"Overview:","newspack_article_summary":"","newspack_hide_updated_date":false,"newspack_show_updated_date":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[12422],"tags":[12499,633,7115,1546],"brand":[],"newspack_spnsrs_tax":[],"class_list":["post-683531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-after-hours","tag-after-hours","tag-enterprisepm","tag-healthcare","tag-lifestyle","wpautop","entry"],"acf":{"mongo_id":"decbe80c-555e-406e-9ee6-3ed8feae8563","order":"3","is_powered_by":false,"story_type":"1","photo_url":"https:\/\/ent.news\/2025\/2\/1800.jpg","photo_position":"above","homepage_title":"","full_issue_title":"Hitting the gym while fasting? 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Our typical routine is thrown off this time of year by family gatherings, social obligations, iftar prep, and hungry (and caffeine-deprived) work days, which might make it hard for you to stay\u2026","rel":"","context":"In "THE ENTERPRISE GUIDE"","block_context":{"text":"THE ENTERPRISE GUIDE","link":"https:\/\/enterpriseam.com\/egypt\/category\/the-enterprise-guide\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/2024\/3\/1992.jpg?fit=%2C&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":618185,"url":"https:\/\/enterpriseam.com\/egypt\/2024\/04\/03\/fi-el-leila-el-kebira-mazahers-zar-are-on-tonight\/","url_meta":{"origin":683531,"position":3},"title":"Fi El Leila El Kebira + Mazaher\u2019s Zar are on tonight","author":"enterpriseam admin","date":"3 April 2024","format":false,"excerpt":"? OUT AND ABOUT-(all times CLT)TONIGHT-Get in the Ramadan spirit with Fi El Leila El Kebira performed by Fabrica at Theatro Arkan tonight at 9pm. The musical performance is based on the beloved puppet masterpiece by Salah Jahin and Sayed Mekawy. Don\u2019t miss out on all your favorite characters who\u2026","rel":"","context":"In "ENTERPRISE RECOMMENDS"","block_context":{"text":"ENTERPRISE RECOMMENDS","link":"https:\/\/enterpriseam.com\/egypt\/category\/enterprise-recommends-2\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/internal\/536550.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":686549,"url":"https:\/\/enterpriseam.com\/egypt\/2026\/02\/18\/a-cairo-walking-tour-and-iftar-with-qahrawya\/","url_meta":{"origin":683531,"position":4},"title":"A Cairo walking tour and Iftar with Qahrawya","author":"enterpriseam admin","date":"18 February 2026","format":false,"excerpt":"\ud83c\udf19 Fancy a Qahrawya walking tour this Ramadan? The Cairene tour agency just announced its special \u201cIftour\u201d calendar for the month, offering five walking tours in the heart of Cairo paired with Ramadan iftars. The tours will run from Saturday, 28 February, to Wednesday, 11 March, and will take place\u2026","rel":"","context":"In "Mark Your Calendar"","block_context":{"text":"Mark Your Calendar","link":"https:\/\/enterpriseam.com\/egypt\/category\/mark-your-calendar\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/2026\/2\/1194.jpg?fit=%2C&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":686875,"url":"https:\/\/enterpriseam.com\/egypt\/2026\/02\/20\/your-ultimate-guide-to-ramadan-catering\/","url_meta":{"origin":683531,"position":5},"title":"Your ultimate guide to Ramadan catering","author":"enterpriseam admin","date":"20 February 2026","format":false,"excerpt":"\ud83c\udf7d\ufe0f Ramadan gatherings are the heart of the season: they\u2019re warm, they\u2019re lively, and they\u2019re what make up that Ramadan spirit we all know and love. But hosting one? A huge, dreaded hassle that often means long hours in the kitchen. While it can be rewarding to host a big\u2026","rel":"","context":"In "THE ENTERPRISE GUIDE"","block_context":{"text":"THE ENTERPRISE GUIDE","link":"https:\/\/enterpriseam.com\/egypt\/category\/the-enterprise-guide\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ent.news\/2026\/2\/1281.jpg?fit=%2C&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/posts\/683531","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/comments?post=683531"}],"version-history":[{"count":1,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/posts\/683531\/revisions"}],"predecessor-version":[{"id":683557,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/posts\/683531\/revisions\/683557"}],"acf:post":[{"embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/afternoon\/683526"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/media\/683532"}],"wp:attachment":[{"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/media?parent=683531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/categories?post=683531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/tags?post=683531"},{"taxonomy":"brand","embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/brand?post=683531"},{"taxonomy":"newspack_spnsrs_tax","embeddable":true,"href":"https:\/\/enterpriseam.com\/egypt\/wp-json\/wp\/v2\/newspack_spnsrs_tax?post=683531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}