KL · Fitness guide
StringsSG · Updated
When to train
Just before berbuka
A walk or light mobility session in the last hour of fasting - you can drink right after. Avoid hard effort in the afternoon heat.
After berbuka, before terawih
Tight on time, but workable for a short strength session if you eat lightly first.
After terawih
The most popular slot for harder sessions - many condo gyms are quiet late at night.
Eating around your training
- Break fast with water and dates, then a proper meal with rice or noodles plus protein - ayam, ikan, telur or tempe.
- Bazaar Ramadan favourites are fine in moderation; just keep the fried and very sweet items for after training, not before.
- At sahur, oats, wholemeal bread, eggs and fruit release energy slowly through the day.
- Limit sweet drinks like air sirap and teh tarik at sahur - they make you thirstier.
How hard to go
Aim to maintain, not to break records. Keep the weights you normally lift but do fewer sets, or reduce the weight slightly and keep the reps. Skip high-intensity intervals unless you train well after berbuka and feel good. If you feel dizzy, stop.
People with diabetes, heart conditions, or who are pregnant should talk to their doctor about exercise and fasting before Ramadan starts.
Train after terawih with a coach
Trainers can schedule late-evening sessions in your condo gym during Ramadan.
