AndrewW

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HIIT Exercises For Cardio Fitness
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What are the best HIIT (High Intensity Interval Training) routines for cardio fitness?
Personal Trainer and fitness coach at home in Dubai - Ruairidh
HIIT routines will get your blood pumping and provide an all over cardio workout. What HIIT exercises do personal trainers in the UAE do regularly?

Article Category: Exercise Techniques

Personal Trainer Q & A Contributor: Ruairidh

Improving your cardio fitness in the UAE can help you stay in great shape. Many cardio routines like HIIT based exercises can also help with weight loss too.

We asked a professional cardio fitness coach in Dubai for their tips on which HIIT exercises are best.

 

Q1: HIIT exercises are popular in Dubai for many reasons. As well as providing a great cardio workout they can also help with weight loss too.


As a personal trainer in Dubai what is your top HIIT based workout and why do you think it works best for you?

 

Between tabata and longer intervals, HIIT workouts are a great way to get your cardio in and lose body fat. My personal favorite HIIT interval is 30 seconds of exercise and 30 seconds of rest.

This way I know I can workout for the whole 20 minutes and burn almost the same amount of calories as doing regular cardio for one full hour.

I ensure getting one to two HIIT workouts per week not only for the great benefits I will mention below, but also because they’re time efficient workouts for busy days!
HIIT can be done anytime anywhere, as it requires no equipment.

 

HIIT Saves Time

 

It saves a ton of time considering the amount of calories burnt. It can be changed up, so you never get bored. HIIT, just like longer periods of cardio, improves your heart’s health and enhances your breathing. It also provides an after-burn of calories for many hours post-workout, which makes it a great way to lose fat.

These and plenty other benefits of HIIT makes it my favorite cardio workout.

 

Q4: What are your preferred HIIT workouts for your clients?

 

When creating a HIIT based workout for clients or myself, I like to ensure that exercises are added to target the full body and keep the intervals between 30 seconds and 1 minute maximum to ensure the most amount of effort possible in short bursts.

HIIT is a great way to help burn more calories and therefore burning fat. A great HIIT circuit I like to do myself and with clients is below:

  • Skipping Rope

  • Burpees

  • Squat Jumps

  • Ice Skater Lunges

  • Sprint

  • Rowing Machine

 

Do each exercise for between 30 seconds and 1 minute (depending on fitness levels) and rest between circuits for around 90 – 120 seconds. Repeat the circuit 3 times.

Find The Best Male or Female Personal Trainer For Cardio Fitness In Dubai
  • Rafaa is a fully qualified PT in Dubai with experience in many different health and fitness areas. She can provide train…
    PT Experience: Pre & Post Natal, Yoga, Fat & Weight Loss, Cardio HIIT, Muscle & Strength, Bootcamp, Functional Fitness…..
    Training Since: 2017
    Languages: English, Arabic
  • Aly is a muscle building and strength specialist. Using tailor-made fitness plans he can help you increase your muscle d…
    PT Experience: Muscle Building, Fat Loss, Body Sculpting, Cardio & Aerobic Exercise, Rehab, Nutrition, Bootcamp
    Training Since: 2000
    Languages: English, Arabic
  • Want to improve your physique by working on your muscle and body toning? Ruairidh is an expert when it comes to body tra…
    PT Experience: Muscle Definition, Fat Loss, Body Transformation, Kids Fitness, Lifestyle Advice, Strength, Bootcamp
    Training Since: 2007
    Languages: English
  • Dubai personal trainer Craig can provide your fitness coaching face to face and also online in Dubai. With specialist nu…
    PT Experience: Nutrition, Fat Loss, Body Transformation, Special Diet Plans, Increased Muscle, Kickboxing, Kids Fitness
    Training Since: 2012
    Languages: English
  • As a home training specialist Mari can provide dieting and weight management training. Body toning and strength and spor…
    PT Experience: Dieting In Dubai, Fat Loss, Body Toning, Muscle & Strength Building, Cardio HIIT, Pre & Post Natal Exercises…..
    Training Since: 2009
    Languages: English & Spanish
  • Master Personal Trainer Shihab can provide you with at home personal training in Dubai. His skills are varied and includ…
    PT Experience: Cardio fitness, Weight Loss & Diet, Boxing Coaching, Kickboxing, HIIT, CrossFit, Bootcamp, Weights
    Training Since: 2008
    Languages: English, Hindi
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March 4, 2020 / by / in
Warming Up Exercise Routines Before Training
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What are warm up exercises?
Crossfit Personal Trainers & classes in Dubai, Abu Dhabi & Sharjah
Why is it important to do the right kind of warm up exercises before your start your training sessions in Abu Dhabi or Dubai?

Article Category: Exercise Techniques

Without doing a proper pre training warm up routine you could leave yourself open to injury and other problems. We asked a professional personal trainer in the UAE what warm up exercises are the best and why we should do them.

 

Q1: Before exercise of any kind we are always advised to warm up first. How does a warm up routine help and why is it required?

 

Warming up is an essential part of any type of exercise. The muscles need to be prepared for the movements to come in order to prevent injury.

It is also required to get the body in the right temperature, which increases the muscles’ flexibility and ability to perform fast and strong moves.

Furthermore, I find that warming up helps the breath find a steady rhythm and the lungs cope with the extra need of oxygen during the workout.

 

Q2: Do warm up exercises differ based on the workout you are doing with a client in Dubai? For example, are kickboxing warm up routines different than a warm up for weight training?

 

Yes and no; the warm up can be the same for all exercises if the intensity was low and the warm up was done properly.

On the other hand, if the intensity is high, and the exercise is very specific, then the warm up should prepare those targeted muscles to perform those specific movements.

 

Q3: How long would you normally spend doing warm up exercises with a client?

 

I normally start them with a full body ten-minute-warm up on a cardio machine.

Then spend two to five minutes on specific movement warm up based on the intensity of the session and the targeted muscles.

 

Q4: What are your top 5 exercises for warming up before a training session and how/why do you think these work best?

 

I find it important to spend a minimum of five to ten minutes on a cardio machine to get the heart rate up, the breathing in the right rhythm and get the body temperature higher.

 

For outdoor exercises, I would have my clients do a five-minute-jog around the area as a substitute and then add another five minutes of jumping jacks, high knees and so on.

Afterwards, I would do a two-minute dynamic stretch routine to warm up the joints from neck to ankle.

Finally – depending on the type and intensity of the workout- I would have them perform similar movements to what’s planned for the session using only their body weights.

This step is optional, and I mainly incorporate it during strength training sessions, where the muscles are heavily loaded.

Find The Best Male or Female Personal Trainers In The UAE
  • Veronika is an at home female personal trainer based in Abu Dhabi. She can provide weight loss, body toning and speciali…
    PT Experience: Bodyweight Training, Nutrition, Body Toning, Fat Loss, HIIT Training…..
    Training Since: 2016
    Languages: English, Slovakian, Hungarian, Czech, Polish
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    PT Experience: Weight & Obesity Management, Lifestyle Coaching, Female Fitness, Behavioral Modification, Pilates, Bosu
    Training Since: 2012
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    PT Experience: Boxing, Kickboxing, Weight Loss, Cardio Fitness, Bootcamp, Circuits, Rehabilitation, Kids Fitness, Martial Arts…..
    Training Since: 2010
    Languages: English
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    PT Experience: Weight Management, Fat Loss, Body Toning, Muscle & Strength Building, Cardio HIIT, Pre & Post Natal Exercises…..
    Training Since: 2017
    Languages: English, French, Dutch, Berber
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    PT Experience: Kickboxing Classes, MMA, ZUMBA Classes, Body Conditioning, Strength Training, Kids Fitness, Cardio Fitness
    Training Since: 2015
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    PT Experience: Fat Loss, Muscle Building, Cardio, Boxing, Football Fitness, Sports, Weight Management, Children, Seniors, Rehabilitation…..
    Training Since: 2017
    Languages: English
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March 4, 2020 / by / in
How To Build A Great Six Pack
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Is there a secret to building a greay 6 pack (abs)? Not really – it just takes time, good diet and some hard work.
Dubai female pt and boxing fitness coach - iryna
How can you get a great set of abs in Dubai? We asked a female personal trainer for advice and tips.

Article Category: Muscle, Strength & Bodybuilding

Personal Trainer Q & A Contributor: Iryna

A great looking set of abs (six pack) is something that many men and women aspire to. But, is it really difficult to get a great six pack?

A professional personal trainer from Dubai helped us with a few questions about the best ways to build your core and get that washboard look.

 

Q1: A great six pack – admired and envied by many. It doesn’t happen overnight which is disappointing to some people but with hard work and a great diet most people can get that washboard look. As a muscle building PT in Dubai what are your top 10 exercise methods for building and maintaining a great set of abs and can you explain why each is beneficial.

 

Firstly, let’s get something cleared up. A six pack isn’t going to happen overnight. No matter what TV in internet ads promise.

There are so many different ab exercises that you can do but I like to stick to two different sets which I rotate at the end of every workout.

The first set is to help target the Lower and Mid-section of the abs. I do two rounds working each exercise for 30 seconds and then a 30 second rest, at the end of the round I take 1 minute rest. All of these can be done in your own home in Dubai without any equipment and take a total time of 11 minutes for two rounds.

1 – Banana with Leg Kicks

2 – V Crunch with Leg Splits

3 – Sit Ups

4 – Leg and Hip Raise

5 – Plank

 

The second set is to help target the external obliques and upper abdomen. I do two rounds working each exercise for 30 seconds and then a 30 second rest, at the end of the round I take 1 minute rest.

All of these apart from number 1 and 5, for 1 you need a cable machine or resistance band, for 5 you need a heavy weight such as a bucket filled with sand.

1 – Neutral Wood Choppers

2 – Ankle Touches

3 – Russian Twist

4 – Bicycles

5 – Farmers Walks

6 – Opposite Hand Opposite Leg Touches (crunch)

7 – Side Plank

 

Q2: It’s often said that a six pack starts in the kitchen. How true would you say this is and why is diet so important?

 

Everything is to do with diet when it comes to getting abs.

Technically, we all have abs but they are just lying under a layer of fat and the only way to get rid of that fat is a clean healthy diet.

If we are looking for fat loss, we need to calculate our basic metabolic rate BMR which will give us the amount of calories our body uses on a day to day basis.

Now all you need to do is be in a deficit to that figure eg, you burn 2000 kcals per day just for maintenance.

You need to eat 1700 kcals and that give you a deficit of 300 kcals which your body will go into the fat resources to get the extra 300 kcals.

Without a clean healthy diet and being in a 300 – 500 kcal deficit you will not be able to slim down enough for your abs to show through.

A fully qualified male or female personal trainer in Dubai can provide you with the best advice when it comes to you diet and nutrition plan.

 

Q3: Sadly, building a great set of abs won’t happen overnight and many people lose motivation. In your opinion how long can it take?

 

This really depends on the individual, whether they are carrying a lot of fat weight, how much time they can dedicate to training and much more. It would be best to speak with a fitness professional who can provide you with a better idea of timescales etc.

 

Find The Best Male or Female Personal Trainer For Muscle Building Training In Dubai
  • Rafaa is a fully qualified PT in Dubai with experience in many different health and fitness areas. She can provide train…
    PT Experience: Pre & Post Natal, Yoga, Fat & Weight Loss, Cardio HIIT, Muscle & Strength, Bootcamp, Functional Fitness…..
    Training Since: 2017
    Languages: English, Arabic
  • Aly is a muscle building and strength specialist. Using tailor-made fitness plans he can help you increase your muscle d…
    PT Experience: Muscle Building, Fat Loss, Body Sculpting, Cardio & Aerobic Exercise, Rehab, Nutrition, Bootcamp
    Training Since: 2000
    Languages: English, Arabic
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    PT Experience: Kickboxing, CrossFit, HIIT, Senior Fitness, Kids Fitness, Cardio Training, Weight Loss, Muscle Building…..
    Training Since: 2013
    Languages: English, Arabic
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    PT Experience: Bodybuilding, Muscle Toning, Core & Ab Workouts, Weight Loss, Football Fitness, Kickboxing, Kids Fitness
    Training Since: 2012
    Languages: English, Spanish, Turkish
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    PT Experience: Fat Loss, Lean Muscle Building, Lifestyle Management, Body Slimming, Pre & Post Natal, Bodybuilding, HIIT Workouts, Strength…..
    Training Since: 2014
    Languages: English
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March 4, 2020 / by / in
How To Maintain Muscle Mass
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What are the best training and exercise methods to maintain muscle in Dubai and Abu Dhabi?
Personal Trainer and fitness coach at home in Dubai - Ruairidh
Whether you are in to bodybuilding in Dubai or just want to keep that muscle look that you worked so hard to achieve. These personal trainer tips will help you maintain muscle mass.

Article Category: Muscle, Strength & Bodybuilding

Personal Trainer Q & A Contributor: Ruairidh

Pumping iron in the gym or doing body weight training exercises can all help you build muscle.

However, what are the best ways to maintain that muscle in the long run? We asked a professional muscle building personal trainer from Dubai for his advice and tips.

 

Q1: As we age we tend to lose some of our muscle mass. In your opinion, as a muscle building specialist what are the best exercise methods to maintain muscle?

 

In regards to maintaining muscle, it is important to ensure we stay active, especially once we get to an older age.

Working out with weights to maintain muscle mass around two to three times per week, exercising all major muscle groups can help to maintain this alongside good nutrition.

Good nutrition is also important when looking to grow or in this case maintain muscle, as it is important to ensure you eat well and get enough protein for your activity levels.

Usually between 1 and 1.5 grams of protein per body weight is adequate.

It’s also important to ensure the right amount of calories are eaten per day to ensure maintenance. If you hire a personal trainer in Dubai they can provide specialist nutrition advice about building and maintaining muscle.

 

Q2: As well as training for muscle building in Dubai does diet and nutrition have a direct impact on muscle loss?

 

It’s important to remember that poor nutrition can have an impact on muscle loss if you are not eating the right amount, or if you are not hitting the desired protein goal for your body.

When you eat less calories than your body needs, you will end up in a calorie deficit, which will result in fat loss and also some muscle loss, as it can be difficult to lose fat without losing some muscle.

This is why a lot of people go though a bulking and a cutting stage in their training and nutrition.

It is best to ensure you are eating the right amount of calories to be in a calorie maintenance, as well as hitting your protein goal in order to maintain muscle.

 

Q3: To maintain a muscular physique how many times per week should someone be training?

 

As a professional Dubai PT I personally believe if done right, you can easily maintain a muscular physique, and even grow muscle by training around 3-4 times per week.

You can train everyday of the week in Dubai but this might mean you are not training hard enough, as most muscle groups should have between 24-48 hours rest before re training.

If its also possible to split this into different training splits such as 2x lower body days, 2x upper body days or alternatively split it into different muscle groups such as a leg day, back day, arms day and chest day etc.

 

Q4: What are your top 5 muscle maintaining routines and how / why do you think they work best?

 

1) Get enough protein

 

The body uses protein to help build and repair cells, including those in the muscle when they have been trained to fatigue. In order to gain or maintain muscle it is important to ensure you are consuming between 1 and 1.5 grams of protein per kg of body weight.

 

2) Eat enough

 

Ensure you are not in a calorie deficit (eating less than what you are burning day to day). Eat in a calorie maintenance in order to maintain the muscle mass that you have, or if you are wishing to gain some muscle, a calorie surplus.

 

3) Train consistently

 

Aim to train with weights between 3 and 4 times per week, ensuring you are working hard each session.

 

4) Find a workout split that works for you

 

There are many different splits that people use in the gym to ensure they are targeting their full body throughout the week. Find one that works best for you to ensure you keep your training consistent and enjoyable.

 

5) Ensure you’re getting enough sleep

 

Sleep is important in our overall health, but also important for maintaining and growing muscle. It’s not only that getting enough sleep helps muscles grow. Without adequate sleep muscle mass decreases.

Find The Best Male or Female Personal Trainer For Muscle Building Training In Dubai
  • Rafaa is a fully qualified PT in Dubai with experience in many different health and fitness areas. She can provide train…
    PT Experience: Pre & Post Natal, Yoga, Fat & Weight Loss, Cardio HIIT, Muscle & Strength, Bootcamp, Functional Fitness…..
    Training Since: 2017
    Languages: English, Arabic
  • Aly is a muscle building and strength specialist. Using tailor-made fitness plans he can help you increase your muscle d…
    PT Experience: Muscle Building, Fat Loss, Body Sculpting, Cardio & Aerobic Exercise, Rehab, Nutrition, Bootcamp
    Training Since: 2000
    Languages: English, Arabic
  • Personal trainer Iryna is also a nutrition coach who can help you change and improve your life with a mixture of good ea…
    PT Experience: Boxing, Sports Fitness, Cardio Training, CrossFit, Childrens Fitness, Diet, Body Slimming, Flexibility, Senior & Elderly, Strength…..
    Training Since: 2016
    Languages: English
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    Languages: English, Spanish, Turkish
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    PT Experience: Fat Loss, Lean Muscle Building, Lifestyle Management, Body Slimming, Pre & Post Natal, Bodybuilding, HIIT Workouts, Strength…..
    Training Since: 2014
    Languages: English
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March 4, 2020 / by / in
Weight Training & Weight Loss For Women In Dubai
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Can weight training in Dubai actually help you lose weight?
Personal Training With Louise in Dubai - Client Success Story
Recent studies show that weight training could be just as important as cardio exercise when it comes to losing weight in Dubai. But how?

Article Category: Muscle, Strength & Bodybuilding

Personal Trainer Q & A Contributor: Louise

When it comes to weight loss in Dubai there are more than enough diet plans to chose from. Some promise you’ll shed the pounds in just a few weeks while others are purely based on nutrition and supplements.

However, new research shows that weight loss can be achieved with weight training. So how does weight loss and weight training for women in Dubai work? We asked a professional female personal trainer in Dubai for he tips.

 

Q1: As a female personal trainer in Dubai who can provide weight training exercise programs how would you sum up/describe what weight training is?

 

Weight training is just another word for resistance training. Weight training in Dubai is simply applying force to the muscle where you can break it so they can reform stronger, healthier and denser.

This can be done using dumbells, barbells, kettlebells, and even body weight exercises like push ups and pulls ups.

 

Q2: Many women in Dubai think of weight lifting being used as a way to bulk up muscles and become stronger. However, for ladies who want to become stronger and leaner ‘without’ too much muscle mass is weight training the right choice?

 

Women, unlike men do not produce as much testosterone, and therefore it is very hard for them to build huge muscles as we see sometimes.

When weight training for leanness and toning the information below should be considered:

 

1. The only way a woman will look bulky when weight training is when she is eating too many calories by overestimating her activity. This causes her to gain muscle and fat at the same time or in some cases gain muscle without losing the excess fat. The extra layer of fat will prevent the muscle shape and size to show.

2. If you eat properly, most women in Dubai will lose fat and gain muscle ( with a good weight training program). This will uncover the muscles which do look tight and tones. Remember muscle weights more than fat and therefore 1 kg of muscle will look half the size of 1 kg of fat ( less fluffiness)

3. For women who want to gain strength for a specific sports, excessive weight training after a very very long time may lead to extra muscle mass.

Those women goals are not to look “skinny” although they will look beautiful and strong. Those women also train 2-3 hours a day and eat much more for muscle growth and strength.

4. Women who weight train and look very bulky and muscular (women body builders) do so by using supplements and illegal steroids such as testosterone.

So ladies, if you want to look more toned and leaner, fix your diet, weight train 3 times a week, do some cardio and trust me the results will be for your liking.

 

Q3: A recent study into weight lifting for women indicated that weight and strength training is as good as (in some cases better than) cardio and aerobic exercise for losing weight and burning fat. What are you thoughts’ on this?

 

Both types of exercises, cardiovascular and weight training are important for reaching weight loss and fitness goals. Here are a few things to consider:

 

Food & Diet

 

Food and a good diet with caloric deficit is the key to weight loss. Studies have shown that exercising without watching the diet will not allow you to reach weightless goals.

 

Weight Loss & Fat Loss

 

Weight loss and fat loss are not the same. While you can lose weight with diet only, you may be losing both muscle and fat and water. To gain benefits of weight loss you need to loss fat and gain muscle.

 

Resting Metabolism

 

When you gain muscle, your resting metabolism ( you metabolism when not doing any activity) improves. You burn more during rest.

 

Cardio Workouts

 

Cardio activities in Dubai are great for the heart and to improve your blood sugar. They also burn calories on the spot.

However be ware of overestimating the caloric burn (1 hour of moderate intensity running is only burning 400 kcal on average, that’s like eating a donuts only).

Cardio does not build muscle and may sometimes even burn it out if done excessively. When you do too much cardio your body eventually adapts and starts burning less.

 

Building Muscle

 

Weight training makes you build muscle. It regenerates the muscle stronger and healthier. It also helps with ladies bone strength. Weight training does not burn as much calories while doing it but it keeps you burning calories and energy for 48 hours after so it can repair the damage done to the muscles.

As you get stronger and increase weights you keep burning more energy and therefore using fat stores. This will make you lose weight and also improve your metabolism on long run.

 

Improve Posture

 

Weight training also helps improve posture and gives you a confident and strong look.

 

Long Term Benefits

 

In conclusion, weight training is better at achieving long term results and better body composition (fat loss rather than muscle loss).

Both are important in addition to diet to get optimal results, feel healthy and look better!

 

Q4: Can you give an example of a few weight training workout routines that are suitable for women in the UAE and also describe how and why these workouts are beneficial?

 

CrossFit – Why? Its fun, it includes a combination of cardio, strength and gymnastics. Its functional training and teaches you new skills and test your capabilities. You will never get bored and you can also build on relstationships as it is a highly social sport.

Calisthenics – Why? Body weight training that puts your body to the limit. Its fun, and challenging and requires no equipment but a pull up bar.

Simple Body Building – Why? Because it never fails. You can do it with anything from dumbells to barbells. You can target all body parts and do it at your leisure in your building gym, your home in Dubai or at a regular gym.

 

Q5: In summary, for any ladies in Dubai who are considering weight training either at the gym or at home what would your top 5 tips be?

 

1. Don’t be scared of weights! They are your friends. They will not make you bulky but instead tone and lean.

 

2. Look for fat loss and not weight loss on the scale. Check with a body composition machine or even use a tight piece of cloth as a reference. The scale means nothing, but remember “ patience is bliss” nothing comes in one day!

 

3. Take care of your diet. Without a good food lifestyle you cannot achieve your healthy goals in addition to aesthetic goals. Eat healthy, wholefoods and stay away from fad diets.

 

4. Stay away from social media influences that promote body building supplements and fat burning products. They are dangerous and will not give the result you want. They will just drain your budget!

 

5. Do what you love and what feels good to you! Don’t listen to people because everyone is different and everyone has a different opinion. Find what you enjoy because this will lead to consistency and good results.

 

Find The Best Female Personal Trainer For Weight Loss Training In Dubai
  • Rafaa is a fully qualified PT in Dubai with experience in many different health and fitness areas. She can provide train…
    PT Experience: Pre & Post Natal, Yoga, Fat & Weight Loss, Cardio HIIT, Muscle & Strength, Bootcamp, Functional Fitness…..
    Training Since: 2017
    Languages: English, Arabic
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    Training Since: 2016
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    Training Since: 2014
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    Training Since: 2016
    Languages: English, Arabic
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    PT Experience: Dieting In Dubai, Fat Loss, Body Toning, Muscle & Strength Building, Cardio HIIT, Pre & Post Natal Exercises…..
    Training Since: 2009
    Languages: English & Spanish
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    PT Experience: Yoga For Well-Being, Beginners & Advanced, Pilates Coaching, Dance Fitness, Pre & Post Natal Yoga, Yoga for Kids…..
    Training Since: 2007
    Languages: English, Hindi
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March 4, 2020 / by / in
Postnatal Dieting In Dubai
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What are the best ways to diet after having a baby in Dubai?
female personal trainer and yoga teacher in Dubai - Rafaa
All women carry some excess weight after having a baby in Dubai. What are the best ways to lost the weight after you have given birth?

Article Category: Prenatal Training & Exercise

Personal Trainer Q & A Contributor: Rafaa

Many postnatal women in Dubai want a diet that helps them to lose the excess weight they gained during their pregnancy.

Although dieting in general is safe after you have had a baby there are some precautions you need to take, for your own health and that of your baby if you are breast feeding.

We asked a professional prenatal personal trainer in Dubai for her tips and advice about postnatal dieting. As always, it’s always a good idea to have a word with your medical professional too.

 

Q1: For many women in Dubai starting a new diet after having a baby is the last thing on their mind. However, as time goes on many will want to lose the baby weight but are unsure of the best ways to do so. As a postnatal training specialist how soon after giving birth can women start to look at dieting and good nutrition choices.

 

This is a question I get asked a lot by my clients in Dubai. Depending on the birth, women can usually look to start training again anywhere from 6 to 10 weeks following child birth.

When it comes to dieting, some doctors advise it is best to wait until your 6 week post birth check up before looking into changing your diet in any specific way, as it is very important especially if breast feeding that you are still getting all of the essentials you need to pass on to your newborn.

 

Q2: Crash diets in Dubai don’t work in the long term and can be dangerous. Is this especially true for postnatal women and if so why?

 

Crash diets tend to lead to failure in most cases as many people use extreme measures to lose weight quickly and in turn end up piling the weight back on once they start eating somewhat normal again.

For postnatal women in Dubai it is essential to make sure your diet is still made up of all the essential nutrients your baby needs when breastfeeding.

If you go on a crash diet and cut out particular foods, you could be at risk of reducing your baby’s intake of certain nutrients.

It is important to ensure you eat a balanced diet with fruits, vegetables, wholegrain foods and lean protein sources.

 

Q3: For postnatal women who want to diet and get back to their pre pregnancy shape what are the best exercise methods for burning fat and body slimming?

 

Whilst it is always best to check with your doctor, especially if breastfeeding as most women will need the extra calories whilst breastfeeding, the best way for anyone to burn fat is to be in a calorie deficit, therefore burning more calories than you are consuming.

This may mean as a postnatal women that you spend more time being active to burn more as you may not be in a position for a month or so to look at reducing your calorie intake.

Therefore, I would recommend postnatal women to look at exercising more including gentle walking with the stroller, which they are able to do before their check up.

Once women have the all clear to exercise, I would suggest if possible, especially if this is their first time having to return to exercise following a child, to get suitable advice from a qualified personal trainer on how to perform certain exercises to get your body back to where it was pre -birth.

 

Q4: On to foods and nutrition. Can you give some examples of food groups that can help postnatal women safely lose weight?

 

Contrary to some opinions. There is no specific food group that will help anybody lose weight, just like there is no specific diet that suits every individual.

Being in a continuous calorie deficit as before mentioned (burning more calories than what you are consuming) is how anybody, in any position, will safely lose weight.

 

Q5: Is postnatal dieting safe for women in Dubai who are breastfeeding?

 

As mentioned in a previous question, dieting for postnatal women who are breastfeeding can be a little more difficult due to the baby needing nutrients from the mothers milk to help keep them healthy and strong whilst they are developing for the first couple of months.

Some doctors do advise mums to not look at changing their dietary habits for at least 2 months post birth.

For breastfeeding women I would suggest for this time to keep as active as possible whilst eating a balanced diet and they will probably find they will lose weight within this time just from breastfeeding and running around looking after a new baby alone.

 

Q6: And finally, what are your top 5 tips for postnatal women in Dubai who are considering dieting to help them lose the ‘baby weight’?

 

1. Don’t put too much pressure on yourself, it took 9 months for your body to change, expect that it will take some time to get back to that, stay patient.

2. Ensure you are continuously eating a balanced and varied diet built up of wholegrain foods, fruits, vegetables and lean protein.

3. Don’t crash diet – your body needs nutrients following birth of a baby for your body to recover and heal – plus if you are breastfeeding you require slightly more calories than usual.

4. Start exercising, even just gentle walking when you feel able to, and once you have the all clear from your doctor to proceed with exercise around the 6 week mark, try and make it a priority to move more, whether that’s in a gym, classes, walking, running, swimming etc.

5. Ensure you try to get enough sleep and drink plenty of water. This may be difficult when you are running around looking after your newborn, but try to schedule your sleep routine alongside your newborns.

 

Find The Best Personal Trainer For Prenatal Training In Dubai
  • Rafaa is a fully qualified PT in Dubai with experience in many different health and fitness areas. She can provide train…
    PT Experience: Pre & Post Natal, Yoga, Fat & Weight Loss, Cardio HIIT, Muscle & Strength, Bootcamp, Functional Fitness…..
    Training Since: 2017
    Languages: English, Arabic
  • Shed the fat and improve your physique with customised training plans provided by Shiblin. Being an international compet…
    PT Experience: Fat Loss, Lean Muscle Building, Lifestyle Management, Body Slimming, Pre & Post Natal, Bodybuilding, HIIT Workouts, Strength…..
    Training Since: 2014
    Languages: English
  • Tasneem is a female pt in Dubai with a wide range of experience. She can provide general fitness, pre and post natal tra…
    PT Experience: HIIT, Yoga, Pre Natal, Post Natal, Body Toning, Senior Fitness, Weight Management, Advanced Nutrition, Flexibility…..
    Training Since: 2016
    Languages: English, Arabic
  • Hema is a fully qualified and dedicated Yoga Teacher with more 10 years experience. She provides Yoga for well-being, ge…
    PT Experience: Yoga For Well-Being, Beginners & Advanced, Pilates Coaching, Dance Fitness, Pre & Post Natal Yoga, Yoga for Kids…..
    Training Since: 2007
    Languages: English, Hindi
  • With more than 10 years experience Lenie knows the best ways to help you achieve all your health and fitness goals in Du…
    PT Experience: Prenatal, Postnatal, Bootcamp, Weight Loss, Fat Loss, Zumba, Boxing, Kids Fitness, Senior Fitness, Muscle Toning, Rehabilitation…..
    Training Since: 2005
    Languages: Danish, English
  • Dubai yoga personal trainer Neha is a specialist at providing Yoga for fitness and well-being. With her in-depth knowled…
    PT Experience: Beginners Yoga, Yoga For Seniors, Prenatal Yoga, Yoga For Rehabilitation, Yoga For Children, Body Toning, Rehabilitation Yoga…..
    Training Since: 2013
    Languages: English, Hindi, Urdu
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March 4, 2020 / by / in
Abu Dhabi PT Bruna – Tips & Advice
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Training Tips & Advice From Bruna – Abu Dhabi Pre & Post Natal Personal Trainer

Article Category: Personal Trainer Tips & Advice

Personal Trainer Q & A Contributor: Bruna

The UAE Personal Trainers website will help you find the best personal trainer in your local area. Whether you are looking for a coach for general fitness, pre and post natal training, female only fitness or even to learn Yoga. Only fully qualified personal trainers and fitness coaches are listed on the website.

Want to train at home? Many of the PT’s on the UAE Personal Trainers website will come to you for your training sessions at a time to suit you.

Question 1 – In your own words, can you sum up why you think actively taking an interest in nutrition and physical fitness can help people lead healthier lives.

 

The regular practice of physical exercises in a programmed way, gives the individual innumerable benefits of these benefits.

Here are some of the reasons why I think staying fit and healthy in Abu Dhabi can help you.

Improvement of self-esteem, reduction of the social isolation, stress relief, decrease depression, improvement of physical resistance, improvement of self-image, increased physical and mental well-being, improved lung function.

However, we can’t forget diet. The way you eat is very important.

Proper nutrition can prevent disease and make life healthier, nutrients are substances in foods that provide energy for the body to function, I always tell my clients in Abu Dhabi, “Without energy from food, you will not have enough energy to train properly.”

 

Question 2 – Overall, how important do you think nutrition is when it comes to lifestyle and why?

 

Having a natural diet that has great nutrients, helps to lead a long and healthy life.

If someone has bad eating habits this attitude can cause serious health problems such as stress, obesity, cardiovascular problems, hair loss and some serious diseases.

Therefore, I do truly believe that good nutrition is just as important physical exercise.

 

Question 3 – As a personal trainer, what methods and techniques do you use to ensure your nutrition is in good shape and your weight is manageable? For example, do you count calories, macros, protein content etc.

 

I have a healthy lifestyle, and my daily nutrition intake ensure I lead a fit and healthy life. I eat fruits, vegetables, good carbs, good fats and protein, but without dietary restriction. However, I don’t cut everything out of my diet. I do eat things like chocolate and crisps etc but not often.

Healthy living is eating real food for at least 90% of your total diet. When I have a goal for my body, I request a diet from my nutritionist and follow this diet strictly.

 

Question 4 – How many times per week do you physically work out to ensure you stay in great shape?

 

I like to train at least 4 times a week to keep myself in great shape.

 

Question 5 – For cardio fitness what is your favourite exercise type and why?

 

I like to do my cardio respiratory training on the bike, it is a pleasant way to perform an aerobic exercise. HIIT is also a training method I do because I can perform a high intensity workout in a short time.

 

Question 6 – For muscle building and strength what are your favourite exercise types?

 

Free weights are my normal go-to exercise type for building strength. However, body weight training can really help too. Body weight exercises can easily be done at home or outdoors with no equipment.

In Summary – Bruna’s top 10 tips when it comes to personal training, physical fitness and nutrition in Abu Dhabi are:

 

  • Keep an active life. Try to lead a more active life by walking to work or walking with friends.

  • Practice a physical activity regularly, even at least twice a week. Choose a physical activity you enjoy and get started.

  • Try to eat properly. A balanced diet with fiber, carbohydrates and protein, and low fat will greatly help maintain your body weight.

  • Make sure you have adequate rest by ensuring 6 to 8 hours of sleep daily.

  • Proper hydration is critical to maintaining physiological processes.

  • Depending on the type and intensity of exercise, up to 3 liters of water per day will be required.

  • If the problem that prevents you from following a physical training plan is lack of time, invest in more vigorous physical activity, as more intense exercise, even for short periods of time, increases your calorie expenditure and contributes to your improvement.

  • In your training routine include cardiorespiratory exercises (walking, running, swimming, water aerobics), muscle strength (bodybuilding, functional training) and work your flexibility.

  • Avoid drinking alcohol, soft drinks and eating too much sugar.

  • After starting an exercise program control your anxiety to expect results only in the medium to long term. At first, focus on good posture while performing the movements, on your concentration and have fun with your movements.

Whatever your fitness goal is, the UAE Personal Trainers website connects you with the best trainers in your local area
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February 3, 2020 / by / in
Why Is Flexibility Training Important For Health?
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Why is flexibility training so important in the UAE and what are the benefits?
female personal trainer and yoga teacher in Dubai - Rafaa
Flexibility training is not just something we need to do when we get older. Flexibility training can also help prevent health conditions and keep your muscles and joints working correctly.

Article Category: Exercise techniques

Personal Trainer Q & A Contributor: Rafaa

Want to know more about flexibility training? we asked a professional female personal trainer in Dubai for her tips and advice about why flexibility training (and not just Yoga) should be an important part of your overall training regime.

 

Q1: Firstly, as a personal trainer in Dubai can you explain what flexibility training is for those who are not familiar with the term.

 

Flexibility training by definition is increasing the range of motion of the different joints in the body. Which, in my opinion, means doing certain exercises to help your muscles stretch and relax, and your joints strengthen and balance.

 

Q2: Why is flexibility training important and how does it help?

 

If you work out regularly in Dubai you will already know that warm ups and stretching exercises are an important part of the process. Flexibility training is a very important basis for other workouts.

No matter the person’s goals, everyone needs to work on their flexibility for many reasons. It increases the range of motion of the joints, which helps to perform other workouts easily.

In addition, it improves mobility and helps in posture adjustment. It also develops muscle coordination and reduces the risk of injury and muscle soreness.

 

Q3: Which exercise methods are considered ‘flexibility training’ and how often should someone do these as part of their normal exercise regime ?

 

There are many known exercise methods that help improve flexibility. Yoga, Pilates and Tai-Chi are a few of the main flexibility training methods. However, all types of stretching, whether static, dynamic or PNF, are considered flexibility training.

In my opinion, some types of resistance training, especially when using TRX resistance bands, can also be a part of the flexibility training group.

 

Q4: Are stretching and warm-up types of exercise different than flexibility training?

 

Stretching and warm-up exercises help the muscles prepare for/recover from the exercise. In addition to their property in increasing flexibility over time.

However, flexibility training includes holding a stretch for longer periods of time and challenging the muscles and joints to reach their maximum range of motion.

Every body has a different level of flexibility, and the flexibility training needs to cater for every person individually.

For instance, if a person was over-flexible, their muscles and joints will need to be strengthened to prevent injury.

Whereas a person with tight, stiff joints needs to stretch and extend those particular joints and so on.

 

Q5: As a PT in Dubai what kind of flexibility exercises do you do and how do you think it helps with your training?

 

After evaluating my personal training clients level of mobility and flexibility, I like to start the workout by warming up the main joints.

During the sessions, I would incorporate exercises that help elongate their tight muscles and short joints.

In addition to exercises that help adjust the posture and release tension.

I like to incorporate some yoga moves, especially during the stretching part of the workout, and depending on the client and their specific stiff joint, I’d have them hold a certain pose for longer periods of time for an extra stretch.

In some cases, I use PNF stretching to help with the flexibility as well.

 

In Summary – Why you should do some sort of flexibility training in Dubai:

 

You should always include some form of stretching exercise in your training routine. Not just to prevent injury but also to loosen up your muscles and joints.

Find The Best Personal Trainer For Prenatal Training In Dubai
Improved Flexibility Personal Trainers In Dubai
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January 31, 2020 / by / in
Prenatal Personal Training In Dubai – Is It Safe?
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Is it safe for you to train and exercise during your pregnancy in Dubai?
female personal trainer and yoga teacher in Dubai - Rafaa
It’s a topic that is always being discussed. Is it safe and beneficial for you to exercise during your prenatal stages in Dubai?

Article Category: Prenatal Training & Exercise

Personal Trainer Q & A Contributor: Rafaa

Whether you should or shouldn’t train and exercise during your pregnancy in Dubai is often a topic of debate. Many women (even under medical advice) choose to stay fit and healthy during their prenatal term by taking moderate exercise daily.

If you’re confused by the conflicting advice you may be getting from friends, family and other internet sources this article from a professional prenatal personal trainer in Dubai will help clears thing up.

As always, if you think you might be pregnant and you train regularly it’s always a good idea to have a word with your medical professional too.

 

Q1: Many pregnant women in Dubai want to exercise during their pregnancy. Either to continue with their current exercise routines or by starting a new exercise routine. In general, is it safe to exercise during pregnancy?

 

As a personal trainer who works with pregnant women in Dubai I always advise my client that they need to get approval from their healthcare professional before conducting any training, even if the woman had been training before pregnancy.

This is always a precautionary measure that all pregnant women should take because pregnancy does change the body in so many way.

Of course it’s perfectly safe to continue your training when you are pregnant. In fact it’s healthy for you and your baby to do so.

The first three months (first trimester) are a critical time for fetal development, therefore, care should be taken. This is why you should always use a fitness professional with experience in training ladies who are pregnant.

Nervous system, sensory system and main organs are formed during this time, and overheating or the production of access lactic acid by the mother can have severe adverse effects on these developments.

Most women will feel fatigue at this time, and must be cautious, as miscarriage is very common in this period of pregnancy.

If woman starts to feel better during second trimester, light-moderate activity can be regained.

 

Q2: What are the main benefits for prenatal women when it comes to exercising during their pregnancy?

 

There are various advantages of moderate controlled exercise during pregnancy, including:

Reduced back pain, improved posture, reduction of pregnancy symptoms including constipation, varicose veins and leg cramps; a faster postnatal recovery; control of access weight gain and enhanced and psychological well being; better circulation; improved sleep patterns; enhanced self-image and confidence; increased body awareness; beneficial effect on the course and outcome of labour; increased maternal wellbeing; decreased stress, anxiety and fatigue; maintenance of cardiovascular and muscular fitness.

 

Q3: How early on during pregnancy can women in Dubai start a new training schedule?

 

It is generally not advised for previously inexperienced pregnant woman to start training routine in the first trimester (1-14 weeks) as that’s when fetus is developed and there is an increased risk of miscarriage.

However, if you have been training before you became pregnant you can continue to train but always under supervision. Of course your training schedule and what it involves will need to be adjusted accordingly.

During the second trimester, if the mother-to-be feels better and her doctor allows the training a new fitness plan can be started from light aerobic exercises, with no impact, and resistance training to improve postural deviations.

It’s important to listen to your body. If an exercise feels uncomfortable or you feel discomfort in any way stop doing that exercise.

 

Q4: For women in Dubai who already exercise and train regularly do they need to change their exercise routines and if so why?

 

There are few things that must be adjusted for women who have previous training experience if she wants to continue training.

The main focus of prenatal personal training will be fitness and weight maintenance, rather than improved performance and weight-loss.

Women must avoid intense anaerobic training, as it can cause overheating and can be potentially dangerous for the baby.

As there are multiple changes in woman’s body during pregnancy including increased body temperature, breathlessness even experienced woman will require more time to rest than before pregnancy.

Supine and prone positions are contraindicated, as well as resistance exercises for abdominal muscles.

During pregnancy there is an increased presence of relaxin in the body, joints become more mobile, and overstretching can cause injuries, therefore, stretches must be short and joint mobility exercises must be avoided.

 

Q5: As a prenatal personal trainer in Dubai how often would you recommend women exercise to maintain a healthy weight?

 

The average weight gain during pregnancy is recommended to be 11kg. However, some women put on much more, which is why some women have problems getting back to their original weight and losing the ‘baby bulge’.

Exercising during your pregnancy in Dubai can help you manage your weight but for safety reasons you shouldn’t be looking at this in terms of ‘dieting’ Nutrition will play an important part in maintaining healthy weight, and “eating for 2” is not justified in this period.

Prenatal women should aim for 3 times per week of moderate exercises. Lighter exercise, such as prenatal yoga, prenatal pilates, walking and moderate swimming can be done even up to 5 times per week.

 

Q6: Weight gain is of course part of being pregnant and while weight gain shouldn’t be a primary concern are there any tips or advice you can provide to help pregnant women in Dubai to avoid excessive weight gain?

 

As already mentioned, up to 11kg weight gain is considered normal during pregnancy. Fat storage is increased during this period, which will be part of weight-gain.

Regular light-moderate intensity exercise and an additional 300kal daily intake will be sufficient to keep most women away from excessive weight gain.

For the health benefits you must always focus on nutritious sources of food: vegetables, fruit, grains and lean proteins.

Processed food must be minimal as a common rule both as before, during and after pregnancy.

 

Q7: What are the best exercise for pregnant women and can you explain why you think each one helps?

 

The main focus for pregnant woman must be in stabilizing their pelvic floor in order to avoid further complications. As the baby grows this will put pressure on your pelvic floor muscles so keeping these muscles in good shape is a must.

There are postural changes for pregnant women and many women will suffer from lower back pain due to the shift of center of gravity.

Upper back muscles become lengthened and chest muscles tighter, therefore, one of the main focus of resistance training must be on strengthening back muscles and stretching chest muscles.

As well as resistance training exercise types like Pilates, Yoga and even swimming can all help with prenatal discomfort.

 

Q8: Because exercise and training needs to be done with caution are there any types of exercise in Dubai that should be avoided during pregnancy?

 

The main focus when it comes to fitness during pregnancy must be on maintaining fitness levels and posture.

Resistance training should focus on good form, with more reps and lighter weight.

Heavy lifting is not advisable as it puts a lot of pressure on linea alba and already unstable joints.

Any form of high intensity and over-training is not advisable during this period, as this can cause overheating.

Prenatal Yoga and Pilates are more suitable forms of exercises, as they are lower intensity and focused on controlled movement.

Find The Best Personal Trainer For Prenatal Training In Dubai
  • Rafaa is a fully qualified PT in Dubai with experience in many different health and fitness areas. She can provide train…
    PT Experience: Pre & Post Natal, Yoga, Fat & Weight Loss, Cardio HIIT, Muscle & Strength, Bootcamp, Functional Fitness…..
    Training Since: 2017
    Languages: English, Arabic
  • Shed the fat and improve your physique with customised training plans provided by Shiblin. Being an international compet…
    PT Experience: Fat Loss, Lean Muscle Building, Lifestyle Management, Body Slimming, Pre & Post Natal, Bodybuilding, HIIT Workouts, Strength…..
    Training Since: 2014
    Languages: English
  • Tasneem is a female pt in Dubai with a wide range of experience. She can provide general fitness, pre and post natal tra…
    PT Experience: HIIT, Yoga, Pre Natal, Post Natal, Body Toning, Senior Fitness, Weight Management, Advanced Nutrition, Flexibility…..
    Training Since: 2016
    Languages: English, Arabic
  • Hema is a fully qualified and dedicated Yoga Teacher with more 10 years experience. She provides Yoga for well-being, ge…
    PT Experience: Yoga For Well-Being, Beginners & Advanced, Pilates Coaching, Dance Fitness, Pre & Post Natal Yoga, Yoga for Kids…..
    Training Since: 2007
    Languages: English, Hindi
  • With more than 10 years experience Lenie knows the best ways to help you achieve all your health and fitness goals in Du…
    PT Experience: Prenatal, Postnatal, Bootcamp, Weight Loss, Fat Loss, Zumba, Boxing, Kids Fitness, Senior Fitness, Muscle Toning, Rehabilitation…..
    Training Since: 2005
    Languages: Danish, English
  • Dubai yoga personal trainer Neha is a specialist at providing Yoga for fitness and well-being. With her in-depth knowled…
    PT Experience: Beginners Yoga, Yoga For Seniors, Prenatal Yoga, Yoga For Rehabilitation, Yoga For Children, Body Toning, Rehabilitation Yoga…..
    Training Since: 2013
    Languages: English, Hindi, Urdu
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March 4, 2020 / by / in
Kickboxing In Dubai – How Much Time Does It Take To Learn
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If you want to learn kickboxing as a sport in Dubai you’ll want to know how long it takes
Crossfit female personal trainer in Dubai Michelle
Kickboxing in Dubai is great as a fitness technique but it’s also a well known sport. Can anyone really say how long it takes to learn? We asked a professional female kickboxing personal trainer for her tips.

Article Category: Boxing & Kickboxing

Personal Trainer Q & A Contributor: Michelle

If you are interested in Kickboxing as sport you’ll have many questions. The best way to find the answers to your questions is to ask a professional Kickboxing PT.

 

Q: Kickboxing, especially for fitness is more popular than ever in Dubai. For the average person how long can it take to learn kickboxing as a sport (not just for fitness)

 

Because individuals will greatly vary depending on their own ability to learn, move, how many hours a week their committing, their desire, motor control, focus and so on. It’s near impossible to give someone a guaranteed answer.

 

Q: Does age or current fitness level contribute to how long it can take to get good at kickboxing in Dubai?

 

The factors mentioned already will have a greater carry over, however, age whereby you understand why your doing something and having a base fitness level so you don’t get overly fatigue effecting technique and focus will be important.

But these do not act as barriers whatsoever, anyone can pick it up anytime!

 

Q: How many sessions per week do you think are required to get from a basic to intermediate level of skill in kickboxing?

 

Similar answer to the first question, but I find good progress and balance in Kickboxing can be made at x2/3 sessions a week. Keeps things fresh, consistent and generally avoid over training/ fatigue for the general individual.

 

Q: Similar to the question above. If someone can learn kickboxing at home in Dubai do they need any sort of equipment?

 

Kickboxing gloves and shin pads and your good to pretty much do everything! Obviously some space to move around in and your training will have various pads for you to strike and teach you.

 

Q: As a professional coach in Dubai with Kickboxing experience what are your top tips for anyone who is interested in learning kickboxing as a sport in Dubai.

 

Practice a movement slowly upon first learning, once you’ve got the motor control and movement pattern learnt then add speed and power. Not the other way around! Stay patient, determined and consistent – it’s very technical and there’s a lot to learn!

Shadow boxing is a great tool for all ability levels to practice the basics and improve your craft!

Find The Right Personal Trainer For Kickboxing In Dubai
Find A Kickboxing Personal Trainer In Dubai
  • Train at home in Dubai or in your gym with Hamada. Kickboxing, muscle gain. Senior fitness & medical condition exercises…
    PT Experience: Kickboxing, CrossFit, HIIT, Senior Fitness, Kids Fitness, Cardio Training, Weight Loss, Muscle Building…..
    Training Since: 2013
    Languages: English, Arabic
  • His experience includes Boxing, Kickboxing, Martial Arts (taekwondo) and self-defence. He can create personalized fitnes…
    PT Experience: Martial Arts, Self-Defence, Weight Loss, Kickboxing, Boxing, Children’s fitness, Taekwondo, Cardio
    Training Since: 2009
    Languages: English, Arabic
  • Get fit at home in Dubai or even outdoors with personal trainer Halil. He is an expert in losing weight and adding lean …
    PT Experience: Bodybuilding, Muscle Toning, Core & Ab Workouts, Weight Loss, Football Fitness, Kickboxing, Kids Fitness
    Training Since: 2012
    Languages: English, Spanish, Turkish
  • Dubai personal trainer Craig can provide your fitness coaching face to face and also online in Dubai. With specialist nu…
    PT Experience: Nutrition, Fat Loss, Body Transformation, Special Diet Plans, Increased Muscle, Kickboxing, Kids Fitness
    Training Since: 2012
    Languages: English
  • Master Personal Trainer Shihab can provide you with at home personal training in Dubai. His skills are varied and includ…
    PT Experience: Cardio fitness, Weight Loss & Diet, Boxing Coaching, Kickboxing, HIIT, CrossFit, Bootcamp, Weights
    Training Since: 2008
    Languages: English, Hindi
  • With experience in personal training, martial arts, jiu jitsu and kids fitness Kieran is a high qualified coach who foci…
    PT Experience: Martial Arts, Weight Management, Kickboxing, Muscle Toning, CrossFit, Seniors, Kids Fitness
    Training Since: 2008
    Languages: Danish, English
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March 4, 2020 / by / in
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