Exercise & Training During Ramadan in the UAE

Exercise & Training During Ramadan in the UAE
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Can you or should you exercise during Ramadan in the UAE?

We’re now well and truly into Ramadan! During the holy month, various routines can often be affected such as opening hours for businesses, reduced working hours (ideal!), and more often than not, interruptions to our fitness routines.

Fear not. Here are some simple and effective considerations you can make to avoid an impromptu health and fitness nosedive!

Should I train during Ramadan in the UAE?

This answer for this will vary for each and every person. A lot will depend on your circumstances, your schedule, your current health, etc.
For the majority of people however, most can and should be participating in some form of physical exercise.

Will I make gains during Ramadan?

While you may not be able to train to the level you did beforehand, regular exercise is still fundamental to both your health and well-being.

Some of you may not be able to make huge gains during Ramadan, but you can maintain and in some instances improve several components of fitness (e.g. flexibility).

If you’re a beginner, it’s very possible you’ll make gains. However, if you’re an intermediate or advanced trainer, the session will likely be restorative.

When to exercise during Ramadan in Abu Dhabi & Dubai

This will vary from person to person due to everybody’s varying schedule. However, in my opinion the most ideal time to train would be 2-3 hours after you consume a meal.

A good example would be around 9-930pm. You would’ve likely had a meal just after 7pm leaving you around 1.5-2 hours for your food to digest. This’ll fuel you adequately for when you train.

What’s more, an additional advantage of training at this time is that you can eat after the session itself leading to improved recovery.

Another time to consider is 30-60mins before you break your fast such as 6pm or 630pm. If you choose to do this, do so with extreme caution. Your body will be significantly depleted of water and energy at this time, so I’d recommend any sort of training you engage in be light. The routine I’ve provided in this blog may be an option for you.

What’s this simple and effective routine you speak of?

I often use this routine as a warm-up for many of my online clients. Make no mistake however; this can easily be completed as a challenging circuit.

1/ Towel Dislocates
2/ Towel Pull-Aparts
3/ Towel Depressions
4/ Towel Ws
5/ Towel Ls
6/ Towel Ys
7/ Towel Ts
8/ Push-Ups
9/ Towel Squats
10/ Towel Overhead Squats
11/ Towel Reverse Lunges
12/ Towel Good Mornings
13/ Towel Single Leg Hip Extensions
14/ Towel Lateral Lunges

How intense should the routine be and how many reps and rounds/sets should I do?

Volume refers to the total amount of work you do per session whether number of sets or number of reps. Intensity refers to the amount or difficulty of the exercise you perform. We want to keep both of these elements low and this will vary for each individual depending on your knowledge and experience.

The best way I can give recommendations is by putting people into three general categories…

Beginner: 1-2 rounds, 5-10reps per exercise
Intermediate: 2-4 rounds, 10-15reps per exercise
Advanced: 3-5 rounds, 10-20reps per exercise

Remember, the above is just a rough guideline. Adjust as you see fitting!

Other considerations to be aware of

exercise during ramadan uae personal trainers abu dhabi1. Many considerations you may have to make include reducing the number of reps per exercise, reducing the number of rounds or eliminating some exercises altogether. Also under no circumstances whatsoever, should you train if you feel dizzy or nauseous. Listen to your body.

2. Additionally, where necessary you may wish to make slight changes (i.e. knee push-ups instead of full push-ups) if you find a particular exercise too difficult or you can’t yet reach an optimal range of motion.

3. The exercises I have selected should ideally be performed at a full range of motion (ROM). This in turn will improve the mobility of your joints, improve muscle length and have your body move in a more coordinated fashion.

4. You should control every rep keeping good form throughout. If form breaks due to tiredness, stop and either rest or move straight to the next exercise.

5. All the exercises prescribed target movements of the body such as pulling, pushing, squatting, hip hinging etc. The routine was purposely designed so you can practice and benefit from performing many of the key movement patterns associated with the body.

6. Please remember that the intention of this routine isn’t to be highly intense! Therefore, please be honest with yourself and lower the number of reps or number of exercises if you start to find the routine becoming too challenging.

Final notes

should I exercise during ramadan in the uae

 

Remember, given that it’s Ramadan and you may be fasting, this routine is not meant to be too intense or too difficult.

It’s primarily been designed to maintain fitness with an added benefit of promoting restoration/recovery. Your individual circumstances will dictate if it is easy, midway or difficult. Just remember to tweak the number of reps, rounds and exercise selection accordingly to suit your goals and circumstances.

Finally, all that’s left to say is enjoy Ramadan. Rejoice and spend time with your friends and family. Just don’t neglect your health and fitness. Eat well and train smart.

Ramadan Kareem!

Contact Jonny Parr

Get more useful training, exercise and healthy eating tips from Abu Dhabi fitness coach Jonny Parr.





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May 22, 2018 / by / in ,
Ramadan in the UAE – Meal Planning & Exercise Guide
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During Ramadan You Can Still Exercise & Train – Make Sure You Get The Best Advice

The holy month of Ramadan starts on May 17th, while fasting hours are to exceed 13 hours a day. From physical point of view, the digestive system gets a break during the fasting period and starts to cleanse and detoxify. Gentle exercise and yoga flow and pranayama (breathing techniques) eliminate toxins from the body faster, which results in battling headaches and tiredness during the day.
During this summer it is important to keep a healthy balanced meal and exercise plan to maintain your optimal physique. Many scientific studies have indicated that fasting can be slows down metabolism in the body. This means that our diet should be such that we maintain our normal weight neither losing nor gaining weight. However, those who are overweight can be very good benefit to losing some more weight by means of fasting. This should be done by eating healthy foods and following DiFit Complete Ramadan Meal & Exercise Plan.
Ideally We can see many fasting males are losing too much weight during Ramadan. At the same time, Muslim women fear the opposite: putting on weight – which can easily happen either by overeating or eating the wrong things during the month.

What are the best ways to diet and exercise during Ramadan?

Doing some light resistance exercise when fasting is a good thing – it helps to keep the system working and blood circulating.
  • This split program is designed on the basis of your anatomical structure. It is 100% beneficial to you during Ramadan without a Hassle!
  • Training duration will be 45 minutes Max.
  • All workouts are only 2 rounds / Sets
  • Never skip your warm-up & cool down stretch.
  • Do not try to do extremely harder with heavy load.
  • Drink plenty of water during exercise
  • Do not eat lots of fried and fatty foods as it will counteract the good work you do at the gym.

During Ramadan in the UAE what is the best time to workout?

  1. Weight Training should be done after 2 hours of Iftar or preferably just before Suhur.
  2. 30 min interval Cardio should be possible just before the Iftar. (For a better weight loss advantage)
  3. Yoga can be consider in the morning, just before the Iftar or or later in the evening 2 hours after Iftar. This is the way you can continue to practise but won’t burn too much vital energy needed through the day.
If the Physical activity might look like a challenge during Ramadan. In fact, introducing yoga into your life style during this holy month of fasting is highly beneficial for your body and mind.
Yoga is extremely powerful during fasting as it helps to maintain body fitness and positive attitude, battle stress and food cravings, bring in reflection and meditation into a daily routine.
From spiritual point of view, Ramadan is the time for reflection and devotion. Some train for speirtual reason. Meditation is an essential part of yoga life style, which helps you to keep a good mood during the fast, battle stress and slow down the rhythm of the modern life.
The holy month is all about training and nutrition. So for those who are able to do it safely, in correlation with right exercise form and and technique – in moderation – is a good habit to include in your Ramadan.

 

The complete DiFit exercise and meal planning guide

Shihab is a Master Personal Trainer and personal fitness coaching specialist who is the founder of DiFit in the UAE. He works with clients in Dubai and Sharjah and can create the perfect training and nutrition plan for you and your family both during Ramadan and after.

To view or download his Ramadan Exercise & Meal Planning Guide simply click the link below.

Dubai & Sharjah Personal Trainer Shihab C Alavi

Article Submitted By: Shihab – Master Personal Trainer In Dubai & Abu Dhabi

Article Category: Diet & Weight Management

Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

The UAE Personal Trainers website aims to provide you with the latest and best information on all aspects of health and fitness through a wide range of articles, Question & Answer Sessions and useful tips.

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May 18, 2018 / by / in ,
How To Improve Your Posture In 2 Minutes
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Yes, you can improve your posture in Abu Dhabi with an easy exercise method – at your desk or at home

If you spend much of your day sitting – either at work or at home you could be suffering from bad posture which might lead to other problems. This quick exercise method from Abu Dhabi Personal Trainer Jonny Parr can help.

Posture Improvement

You may be sitting at your desk in Abu Dhabi right now while pretending to work 😉

 

You may be slumped watching Vikings (love it) or some other TV show that takes your fancy.

 

Whatever your position at the current time, it’s likely your posture is crying out for some relief!

 

Here’s a quick, easy to follow ‘fight the turtle back’ routine that’ll greatly help improve your posture, make you generally feel much better and perhaps even help you grow a couple of inches 😉

 

Posture Improvement Video

Posture Improvement Step By Step

1) Towel Dislocates x 10 reps

2) Towel Ws x 10 reps

3) Towel Ls x 10 reps

4) Towel Pull-Aparts x 10 reps

5) Chair Thoracic Extensions x 10 reps

 

1-2 rounds 

 

*If you’re at work, prepare for some funny looks!

Enjoy!

Jonny

Contact Jonny Parr

Get more useful training, exercise and healthy eating tips from Abu Dhabi fitness coach Jonny Parr.





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Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

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May 3, 2018 / by / in ,