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Ramadhan Edition: Get in Shape in 3 Weeks with Cycling
As Ramadan approaches its final stretch, many Malaysians are preparing for Hari Raya celebrations, which often include gatherings with family and friends. If you're looking to tone your body and stay fit before the festive season, cycling is an excellent way to achieve your fitness goals—even while fasting. With just three weeks left, now is the perfect time to start!
Here’s how you can effectively shape up in just 21 days with a structured cycling plan that fits into your fasting routine.
Why Cycling is the Best Workout During Ramadan?
Cycling is a low-impact exercise that helps burn calories while being gentle on the joints, making it ideal for those who are fasting. Unlike high-intensity workouts that may cause fatigue or dehydration, cycling allows you to control your pace and ride at optimal times without straining your body.
Additionally, cycling improves cardiovascular health, boosts metabolism, and helps in toning muscles, especially in the legs, core, and glutes.
The 3-Week Ramadan Cycling Plan
To maximize results before Hari Raya, follow this structured 3-week cycling plan, designed to help you burn fat efficiently and improve overall body tone while fasting.
Week 1: Build Endurance & Adaptation (Day 1-7)
- Ideal Cycling Time: After Sahur (early morning) or 45-60 minutes before Iftar.
- Duration: Start with 30-45 minutes of moderate cycling, focusing on steady endurance.
- Intensity: Ride at a comfortable pace (50-60% of your max effort) to avoid over-exhaustion.
- Tip: Incorporate indoor cycling on days when outdoor rides feel too intense. Indoor trainers available at Rodalink Malaysia provide a great way to stay consistent without the heat exposure.
Week 2: Burn Fat & Increase Intensity (Day 8-14)
- Ideal Cycling Time: Pre-Iftar rides for fat-burning benefits.
- Duration: 45-60 minutes with a mix of moderate and high-intensity riding.
- Intensity: Add short bursts of interval training (30 seconds fast pedaling, 1 minute slow recovery).
- Tip: Combine cycling with core exercises like planks or squats after Iftar for a balanced workout.
Week 3: Maximize Fat Loss & Tone Muscles (Day 15-21)
- Ideal Cycling Time: Night rides after Iftar when energy levels are replenished.
- Duration: 60-90 minutes of a mix of steady and high-intensity riding.
- Intensity: Alternate between speed bursts and steady endurance riding.
- Tip: Join a group cycling session to stay motivated! Rodalink Malaysia offers community rides to keep your training fun and engaging.
Additional Tips for Faster Results
✔ Stay Hydrated & Eat Smart
- Drink plenty of water between Iftar and Sahur to avoid dehydration.
- Choose protein-rich and fiber-filled foods to maintain energy levels.
✔ Listen to Your Body
- Avoid overexertion while fasting. Adjust your intensity based on how you feel.
✔ Use Indoor Trainers for Convenience
- If outdoor rides are too demanding, indoor cycling trainers from Rodalink Malaysia allow you to stay on track with your fitness goals without worrying about weather conditions.
Get Ready for Raya with Rodalink Malaysia
Cycling is one of the best ways to shape up before Hari Raya while keeping your fitness routine enjoyable and sustainable. With just 3 weeks of structured riding, you’ll feel healthier, fitter, and more confident when celebrating with loved ones.
Looking for the perfect bike or indoor trainer to kickstart your Ramadan cycling journey? Check out Rodalink Malaysia’s latest cycling deals and accessories to support your fitness transformation.
Stay fit, ride smart, and enjoy a healthier Ramadan! Rodalink #HomeforCyclist
