Sports Performance & Endurance Training Methods In The UAE

Sports Performance & Endurance Training Methods In The UAE
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As a sports man or women in the UAE you know you have to be super fit. What are the best training methods in Dubai and Abu Dhabi for performance and endurance?

If you are into sports in Dubai, Abu Dhabi or Sharjah you will already appreciate that you need to have a certain level of fitness to do well.

Footballers for example have to maintain peak levels of fitness to excel. The same applies to other sports too including boxing, swimming and athletics.

Maintaining your fitness levels through exercise and training in the UAE is just the start. To perform well you have to watch what you eat, what you drink, get plenty of sleep and make changes to your lifestyle in general.

If you are new to sports activities in the UAE you might be wondering what the best exercise and training types are to increase your sports performance and endurance.

Of course the type of exercise and training you do does depend on what sports activity you want to improve in. Boxers for example would follow a different training plan than tennis players and footballers in Dubai.

To help you out and provide some great tips we asked a professional sports fitness coach from Dubai what their personal tips are for anyone wanting to either improve their sports performance.

Lets take a look at the top training methods for sports men and women in Dubai, Abu Dhabi and Sharjah.

 

Running

 

Overall, running is a great activity for increasing your endurance and also if you need to lose a few pounds.

Running as a fitness method can be tailored for your type of sport. For example, let’s say your are a boxer in Abu Dhabi. During your match you might be doing 3 rounds that are 2 minutes each. During these 2 minutes you will be expending a lot of energy and power.

If you started of jogging and then add in sprints to your routine you could gradually build up your energy levels and endurance.

Over time you would decrease the jogging element and concentrate on sprints.

This is a great way to get your endurance levels up for any sport, boxing is just an example.

Footballers for instance spend a lot of time running around the pitch so interval running training in the UAE is a great method for them too.

Over time, you will find your recovery time improves too as you move away from quick jogs to more sprints.

 

HIIT

 

HIIT (High Intensity Interval Training) provides so many health and fitness benefits in Dubai and Abu Dhabi. From weight loss to much improved cardio fitness.

This cardiovascular exercise technique uses alternating short period (bursts) of intense anaerobic exercise with less intense recovery periods. Basically you continue until you are too exhausted to do any more.

There is normally no set duration for HIIT exercises as this depends on the individuals (or group) fitness levels.

HIIT sessions are great for sports men and women and will help you greatly improve on your stamina and endurance.

Doing HIIT a couple of times a week as part of your total training regime can help you maintain peak sporting performance in the long term.

 

Circuits

 

Circuit training is another great choice for sports because it uses various methods of exercise. Each exercise targets muscular development, strength and endurance.

Circuits are also great for people who tend to get bored with one exercise type because circuits include many different exercise types that can be tailored to just one person or a group.

Studies at Baylor University and The Cooper Institute show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance.

Other studies also show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.

 

Interval Training

 

Interval training is a method that helps you increase your sports performance via endurance training, speed and agility. This training method alternates between low intensity exercise methods and high intensity exercise methods.

 

Tabata

 

Tabata is a form of HIIT training that has become more and more popular in the UAE over the last few years.

It normally consists of of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit.

Created by a Japanese scientist called Izumu Tabata the exercise method is ideally suited to sports men and women looking to increase their fitness levels.

It can help to increase aerobic and anaerobic performance and can be performed on a 1-2-1 basis or as part of Tabata group training in Dubai or Abu Dhabi.

 

Endurance Training

 

All sports men and women need to have endurance to perform well in their chosen sport. Some sports require more endurance than others but endurance training in the UAE will help you improve of all aspects of your sporting activity.

Increasing your endurance through various exercise types (running, swimming, playing sports and more) means you can perform better and for longer before you get tired. Using running as an example, you will find that over time you can run faster and for longer periods before you tire.

Athletes for example need to build up their endurance over time in order to be well prepared for marathon running.

The same applies to cycling as a sport. You wouldn’t expect to complete in competition the first time you got on a bike. Increasing your endurance over time will help you win that race.

 

Fartlek

 

Fartlek running is a newer method of improved endurance training in Dubai and Abu Dhabi. This method of training alternates between running fast and then slow down to jogs during your training.

But, unlike traditional interval training Fartlek uses specific time or measured segments during the training session.

Many athletes like Fartlek training because it involves speed but unlike other interval training methods it tends to not be as demanding for beginners.

Fartlek is also different because it can be done on any terrain, ideal for those of you that might get bored with traditional track running.

 

In summary – Sports Training – Increased Endurance

 

Increasing your stamina and endurance for sports via different training methods in Dubai and Abu Dhabi is critical if you want to perform at your best.

Start slowly and build yourself up over time. A great sports fitness personal trainer in your area of the UAE will not only show you the best methods but will also track your progress over time. Allowing you to see just how you are improving.

Find The Best Sports Fitness Personal Trainer In Your Area Of The UAE

Find the best personal trainer for weight loss and helping you slim down the waist area in Dubai or Abu Dhabi is easy with the UAE Personal trainers website.

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

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December 30, 2019 / by / in
Post Natal Exercises To Reduce Belly Fat
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Want to reduce your post natal belly fat in the UAE? We asked a female personal trainer in Dubai for advice and tips.

Getting back to your pre pregnancy shape in Dubai or Abu Dhabi can be a difficult task. One area that seems stubborn is post natal belly fat.

During your pregnancy your body will go through so many changes. Of course it’s perfectly safe to exercise during your pregnancy with a pre natal fitness expert.

In fact, many women who train and take regular exercise during all stages of their pregnancy might find it easier to get back in shape after having their baby.

So what are the best exercise methods to help you get rid of the post natal baby bulge? We asked a prenatal female personal trainer in Dubai for her thoughts and tips.

Q: Many post natal women in Dubai and Abu Dhabi have a problem with reducing belly fat.

This is a one of the stubborn areas that seems to be problematic and takes time to reduce.

As a female pre and post natal personal trainer in Dubai what are your top tips relating to diet and types of exercise that can help.

 

As always with pre and post-natal clients, it is important that advice from the doctor is also adhered to in regards to returning to exercise and diet.

All women will gain extra weight (not just from the baby) during all trimesters. This is unavoidable and diets are not recommended during pregnancy.

However, you can still keep an eye on what you eat as eating healthy while pregnant in the UAE is beneficial to mother and baby. A good pregnancy fitness specialist will also be able to provide the best advice on prenatal nutrition too.

 

Try to do more walking as a post natal exercise method…..

 

One of the easiest and safest exercises for post natal clients to do (should there be no serious complications in labour) is just gentle walking.

Walking is one of the simplest ways to ease into a fitness routine after giving birth in Dubai.

Walking effectively burns calories and is also something you can do with your baby in a pram or front pack to add extra weight to increase the benefits.

Its also important to incorporate pelvic floor exercises into a post-natal clients routine, completing just ten numbers of squeezes reps that have to be done three times a day.

 

Gentle, low impact exercise types for post natal women in Dubai and Abu Dhabi….

 

Swimming, yoga and Pilates are all good forms of exercises to do following giving birth, as these are great full body workouts which are also not too strenuous on the body.

You can do all of these low impact exercises on your own, as part of a group class or with the assistance of a personal trainer in your area.

These forms of exercise will help your body to become stronger, more flexible and also help to improve the body by helping to ‘tone’ the muscles.

 

Abdominal (core) exercise routines…..

 

Abdominal exercises can slowly be incorporated into a fitness regime for post natal clients should their doctor clear this safe to do so following a check-up.

These need to be performed carefully and slowly to start off with so you definitely should be doing these with the help of a fitness coach, either at home in your area of the UAE or a local gym.

It’s also important to remember that ab based exercises will strengthen and tighten the core muscles but if done too much can also give the look of a thicker waist.

 

Watching your diet is important to reduce post natal belly fat…..

 

The most important thing to reduce belly fat in any postnatal client in Dubai is just generally looking to lose a bit of weight is to be in a calorie deficit.

This basically means burning more calories in which they are consuming.

This can be achieved by increasing ones exercise, reducing food intake or both of these together.

However, post-natal clients need to ensure they are still getting the right nutrients their body needs for the baby if they are breast feeding

As I mentioned before it is important for them to also listen to any advice from their doctor in this situation.

 

In Summary, try the following to help you get rid of post natal belly fat

 

Go for longer, more regular walks

 

Try low impact exercise like swimming, yoga, pilates

 

Do some core workouts but do with caution

 

Keep a close eye on your diet and nutrition intake

Find The Best Personal Trainer In Your Area Of The UAE

Find the best personal trainer for weight loss and helping you slim down the waist area in Dubai or Abu Dhabi is easy with the UAE Personal trainers website.

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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December 29, 2019 / by / in
Personal Trainer Client Progress Monitoring
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Why and how do personal trainers in Dubai and Abu Dhabi monitor their clients progress?

Having a target or a fitness goal is essential when first starting out with a male or female personal trainer in the UAE.

Whether your goal is weight loss, to learn kickboxing, build more muscle or get cardio fit having an ‘end goal’ will help you stay focused and motivated on your training journey.

Of course, in order for you to reach your goal you will need to know how you are doing along the way.

This is why personal trainers in Dubai, Abu Dhabi and Sharjah all have various methods of monitoring your progress.

It’s not just about numbers on the scales. Many will check your muscle gains regularly too with different measuring tools.

We asked a professional fitness coach in Dubai why and how they monitor their Dubai PT clients progress.

Q: In Dubai a male or female personal trainer is hired by someone who usually has a specific health and fitness goal.

This might be weight loss, weight gain, body toning or even sports fitness.

The personal training plan usually includes monitoring of a clients progress as time goes on.

What methods of progress monitoring do you use and why do you think it is important to keep track of how your clients are doing in relation to
their goals?

 

In Dubai, many of my clients’ focus is mainly on weight loss, keeping the body toned and strong, and the same time being healthy.

I consider tracking their progress extremely important, and I trust technologies in it, as they can save the data, that you can access at any time.

The main progress tools that I use are tape measurements and scale weights.

As some people will come with expectations of losing weight, and I always explain that weight might remain the same.

however, if your measurements are going down – we are moving in the right direction.

Of course muscles gained can increase the weight, but the body composition will be getting better over time.

 

Q: When monitoring a client, if you or the client are not seeing the results that are expected do you change their training plan in some way?

 

I always start with training clients and let them adapt to training first for a week or two. This is because most are beginners, or haven’t trained for a while.

If after a couple of weeks there is no difference in measurements or weight, the next step will be to check their nutrition and give it more focus.

Even if after that, when the client keeps track of the food, trains consistently, and in 1-2 months there is no result showing I would suggest a check up with their medical professional to rule our any hormone related issues.

Medical conditions are rare but if there are noticeable lack of results this has to be ruled out.

For weight loss clients in Dubai the main aim is consistency. With consistent training and good nutrition small changes will start to appear.

For example, I currently have one client in Dubai in such situation. Her weight loss was not as great as it could have been until I discovered that she was under medications, has a lot of bloating issues.

Unfortunately it can take a couple of months for some medications to leave the system completely but the weight loss will eventually kick in.

Much of the time clients don`t see results because of a lack of consistency or they are not counting their total calories consumed.

 

Q: To ensure client’s goals are on track how often do you monitor their progress?

 

For weight loss clients I usually check weight, measurements, nutrition every week.

I do weekly checks because I have noticed clients go too frequently off course and need more accountability and reminders.

For my clients in Dubai who are more focused on overall health improvement, checks and monitoring aren’t necessarily every week as they just makes them more stressed and are only needed if they want to get back on track after vacation or after some time of no training.

Find The Best Personal Trainer In Your Area Of The UAE

Find the best fitness coach for weight loss and helping you maintain a healthy weight in Dubai or Abu Dhabi is easy with the UAE Personal trainers website.

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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December 28, 2019 / by / in
Training To Reduce Belly Fat In The UAE
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What are the best training and exercise methods to reduce belly fat for men and women in Dubai and Abu Dhabi?

Reducing body fat on belly tends to be misunderstood and misguided frequently and creates some confusion. The first thing to remember – there are no exercises that specifically burn body fat on one area.

The muscles that you train will be just more toned, underneath the body fat.

Diet and nutrition are key when looking for reduce belly fat so as well as exercising well in Dubai and Abu Dhabi you need professional advice about what you are eating and what changes you need to make to your diet.

In this case, a professional trainer with experience in weight loss and nutrition can really help.

We asked a professional fitness trainer in Dubai for their advice and tips on the best exercises and training types that will help you reduce belly fat.

 

Q: Eating a healthy diet goes a long way to helping reducing fat in the belly.

This is often a difficult area to reduce fat for many people. As well as eating properly what are your top 10 exercises (combined with diet) to help reduce belly fat?

As a personal fitness specialist I would suggest the only way to lose belly fat is to lose fat across the whole body – and that will reduce the belly.

You will find that the belly fat is often the last to go (especially in males), and I often describe it to my clients as the spare tyre that wraps around the waist.

Another sad truth is the belly fat is the worst location for fat in regards to health complications, so it’s absolutely essential to lose if you want to have a long and healthy life.

So what can you do about losing belly fat? Exercise and nutrition in Dubai and Abu Dhabi are of course key elements and work together to help you slim down the waistline.

Here are my top ten exercise tips to help you.

 

The Stationery Cycle

 

The stationary cycle (or assault bike) done in sets of 20 second sprints (Also known as Tabata style named after the scientist who first discovered it’s incredible efficiency and effects on health).

Just a few of these can have as many health benefits as much longer duration’s of steady cardio, but you have to give it 100% effort on the sprints.

When you first start doing these keep the rest as long as needed, then over time when you get fitter reduce the rest as you increase the sets.

 

Rowing

 

Rowing, this full body exercise burns tonnes of calories and is great for your posterior chain.

 

Stepper

 

Stepper, again this machine is great for either steady or interval training because you burn so many calories per minute.

 

Sled Pushes

 

Sled pushes, this is a fantastic way to combine strength and cardio using intervals and is a favorite in my sessions, and a least favorite for my clients in Dubai!

 

Sled Drags

 

Sled drags, many of the same benefits but good for the posture too.

 

Kickboxing

 

Kickboxing in Abu Dhabi and Dubai is an amazing way to burn tonnes of calories, and you don’t feel like you’re actually exercising.

 

Boxing

 

Boxing has similar benefits to kickboxing but requires slightly less instruction.

 

Cross Trainer.

 

The cross trainer causes much less impact on the body since you’re always supported and can be used for both steady state and interval training.

 

Weight Training

 

Grouping weight training exercises into supersets and trisets. This allows you to burn more calories through the workout as you have time to get more done.

 

Circuit Training & Bootcamp

 

Circuit training is one of the most classic ways people aim to lose their body fat.

 

 

In Summary

 

I am a believer of doing the right things consistently well, therefore, I always focus on full-body approach for fat-loss, rather than wasting time on small muscle groups. And in the long-term it will keep you healthy, strong and looking good in the mirror. Also, don’t overlook the impact a well prepared diet and nutrition plan in Abu Dhabi or Dubai can have on helping you slim down in the waist area.

Foundation always comes first and details can be polished later.

Find The Best Personal Trainer In Your Area Of The UAE

Find the best personal trainer for weight loss and helping you slim down the waist area in Dubai or Abu Dhabi is easy with the UAE Personal trainers website.

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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December 28, 2019 / by / in
How To Maintain A Healthy Weight In Dubai
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Maintaining a healthy weight through diet and exercise in Dubai and Abu Dhabi



Weight loss in the UAE can be difficult. Many people in the UAE worry that once they have reached their weight loss goals they might pile on the pounds again. With good support and proper guidance there is no reason your weight loss goals can’t be maintained in Abu Dhabi and Dubai.

Getting great advice from professional diet and nutrition personal trainers in the UAE is a step in the right direction when it comes to maintaining a fit and healthy weight.

We asked a professional fitness coach in Dubai for their advice and tips on maintaining a healthy weight with different types of exercise and diet.

 

Q: At some point in their lives many men and women in Dubai will have tried dieting as a way to lose weight. For those that have succeeded with a combination of diet and exercise the next step is to ‘maintain’ a healthy weight. This can often be achieved with lifestyle changes to their diet and of course regular exercise.

As a professional PT in Dubai what are your top 10 tips for clients who have reach their weight loss goals but want to maintain their healthier weight?

 

Get your mindset right.

Maintenance is not as strict as weight loss, but healthy food and exercise should remain a part of your lifestyle always. It’s tough to know that you will never be able to return to your old lifestyle if you want to maintain your new physique, but you’re tougher! And noting tastes as good as healthy feels, right? 😉

 

Stick with your new eating patterns

When you’re maintaining your healthy weight you can have a bit more freedom and variation in your diet, but the basics of your eating habits, meal frequency and meal timings, should probably remain the same as during weight loss in Dubai.

If you’ve found that it works great for you to have certain eating habits ie. intermittent fasting, always eat breakfast, not snack between meals, have 6 meals per day or whatever works for you – stick with it!

 

Stick with your exercise routine!

“Fitness is not bought, it’s rented. And rent is due every day!” Training for 3 months and getting in great shape is amazing, but if you go from 3 x week to zero after reaching your weight loss goal, you’ll find yourself back where you started sooner than you think!

You can cut it down to twice per week or you can decrease the amount of cardio you do, but you should still keep working on your fitness. Ideally, use a personal trainer in Dubai to help you create a ‘long term’ weight management plan.

 

Pay attention to hidden calories in “healthy foods”

When maintaining you don’t have to completely avoid calorie-dense “healthy foods” such as nuts, dried fruits, avocados, protein bars, juices and smoothie. But, pay attention to the calories they contain and be mindful of your portion sizes.

 

Eat lots of protein

You’ve heard this during your weight loss training in Dubai and it’s still beneficial when you’re trying to maintain!

A high protein diet makes your body a calorie burning furnace and increases satiety.

 

Set new training and exercise goals!

Goals motivate us to keep up with our healthy diet and exercise habits.

If you’ve reached your weight loss goal, it can be very demotivating not to have a reason to eat healthy or go to the gym anymore.

So set new ones! Do you want to get stronger in your squats? Run a 5K? Work on your flexibility? There’s always new things to focus on!

Try a new training form!

You’ve become fit, you’ve become confident and you’ve mastered something that so many struggle and fail with!

You’ve achieved your weight loss goal! Mashallah!

Not it’s time to challenge yourself with trying something new. How about trying to learn the basics of boxing, paddle boarding, Olympic weightlifting, yoga, pilates, horse riding, belly dancing or fencing…

Just pick something you’ve always wanted to try and give it a go! It’ll keep you active and improve your fitness even more!

 

If you feel like you’re going too far off track, pull yourself right back!

If you see the pounds creeping back on your body, quickly jump back to your old diet and exercise routine as stay there for a week or 2, until your weight is back to normal.

As a fitness trainer in Dubai, I usually recommended to my client that staying within 2 kg. +/- of your ideal weight and jumping back to a weight loss phase for 1-2 weeks (or until your back to your maintenance weight) if you exceed this. (unless you’re trying to build a lot of learn muscle, temporary weight gain due to period related water fluctuations etc.)

 

Weight yourself only once every 2-4 weeks

In maintenance we don’t want to be stressing, so stick to weighing yourself only once in a while, just to keep track.

Or skip the scale altogether at do progress pictures or measurements instead! 🙂

 

Be prepared for set backs

It happens. Maintenance is for THE REST OF YOUR LIFE and life happens and sometimes we need to focus on other things. It’s not the end of the world, just get back on track as soon as you can.

When you’re ready to tackle the setback, refer to points 1-9 of this list and use it as a checklist for where you might be going wrong, and try to adjust!

 

 

Find The Best Personal Trainer In Your Area Of The UAE

Find the best fitness coach for weight loss and helping you maintain a healthy weight in Dubai or Abu Dhabi is easy with the UAE Personal trainers website.

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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December 2, 2019 / by / in
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