There is no doubt that you started to feel tired, and the troublesome neck and shoulder pain began to forbid you to sleep in comfort, but you are not the only one who has suffered from the pain of blossom or shoulders A Iqan today, our movement became very little after adhering to the home stone, and this laziness certainly increased with the advent of the month of Ramadan. But do not allow fatigue or laziness to infiltrate you and push you to stop following your sports program, in fact, exercising in the month of Ramadan is more important than other times because it helps the body to burn the accumulated fat stored in the body as it activates the work of the digestive system significantly.


However, some adjustments must be made to the quality of exercise and the times we exercise, and therefore we have used the expertise of Talayeh Vaziri, a coach specializing in Nike to answer the most common questions about exercising in Ramadan and the best way to lose weight during the holy month, and maintain high activity.


What is the sports routine that you recommend during the holy month of Ramadan, which is suitable for different groups and can be applied by beginners and advanced in the field of sports?


I suggest focusing on strength exercises, slow movements, and muscle building. I recommend exercising 4-5 times a week using weights or body weight by exercising for a long period of time and following a specific rhythm.


Cardio exercises can also be added, but of course it is not intense exercises: running for a shorter distance, jumping, etc. The Nike Workout app contains a number of different workout options suitable for all levels.


When is the best time to exercise and the optimum duration and intensity of exercise?


Right before breakfast or two hours after. As for me, on the days I feel relaxed, I train before breakfast, and on other days I train around 10 pm. The body should be given at least two hours of rest after eating.


I recommend exercising at least 4 times a week, and the best practice is to apply 5 sessions.


What is the best way to lose weight in Ramadan?


Fasting is generally an excellent way to improve metabolism and burn calories. So it is advisable to take advantage of this holy month. If your goal is to lose weight, I suggest controlling the size of the meal at breakfast. Try to pay attention to what you eat. Eat slowly and stop eating just before feeling full. Also try to focus on one type of protein because it facilitates digestion. Avoid high-calorie foods that lack any nutritional value, such as heavy desserts and fatty foods, in order to maintain stable blood sugar levels.


At breakfast, they had a glass of water and a piece of dates and then moved for soup. Then you can eat protein like chicken, eggs and fish, because it helps the body to restore and build muscle mass. You can also eat healthy fats such as avocados, nuts, etc., and fiber-rich complex carbohydrates such as vegetables, starchy carbohydrates such as grains, oats, quinoa, and starchy vegetables such as sweet potatoes, carrots, etc.