1. Exercise during Ramadan
Coach Ola Alghazzouli

2. Why Exercise During Ramadan?
Sunnah of our Prophet Mohammad S.A.W.
To reconnect with your body, Allah SWT, and yourself.
To stay healthy and strongTo have a balanced body.
For the endless of benefits of exercise

3. Where & how to start? Depends on your current fitness level.
Sedentary:
Begin with foam rolling and dynamic stretching.
Move on to light cardio session.
finish off with static stretching
Active:
Begin with static stretching.
move on to light cardio session.

4. STRETCH-IT-OUT Stretching is SUPER important for FLEXIBILITY.
Before & after Taraweeh salah.
Types of stretching:
Dynamic stretching while doing motion.
Static stretching while in stationary position.
After Fajr salah and throughout the day while you can

5. Intensity of Cardio in Ramadan
Highly recommend light intensity during fasting.
15-30 minutes minimum.
Aim for at least 3x a week.
Always begin with warm up and finish with cool down.
Interval training is still possible.
example:5 minutes walk, 30 seconds jog, 2 minutes walk: 30 seconds jog

6. Strength training during Ramadan
I recommend before iftar time.
Aim for at least 2 days.
Do total body workout aiming for:
2 biceps and triceps exercises.
2 lower body exercises.
2 chest and shoulder exercises.
2 ab exercises.
48 hours gap

7. Intensity of Strength Training
for general fitness:
Sets: 1-2Reps:8-15Rest time: seconds

8. Different Options When to Exercise
Option 1: Before iftar in 1-2 hours by max.
Option 2: After Taraweeh.
Option 3: Before Suhoor by 1 hour

9. Sample schedule during Ramadan Option 1

10. Sample schedule during Ramadan Option 2

11. Sample schedule during Ramadan Option 3

12. Workout/Exercise Sample

13. Workout/Exercise Sample

14. Social media @BeFit4Akhirah
Contact information
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