Ramadan is a perfect opportunity to make significant changes to your fitness and well-being. To make the most of this month, we have put together a Ramadan Fitness Guide that will help you survive this month. Below are the most frequently asked questions about fitness during Ramadan. But first, if you don’t have any plans for Ramadan yet we’re inviting you to join the Ramadan Mubarak Challenge. Winners will be given a trophy and a 15% discount code to the most-awaited running event in Dubai, the Mai Dubai City Half Marathon. More details about the event are here. 

How frequently should I workout per week? 

There is no right and wrong answer to this question. The answer varies with everyone’s personal fitness levels and goals. However, the average answer you’ll get is maximum three times a week. If you’ve been working out six days a week, you can work out three times a week during Ramadan. Most people can’t work out at the same time they have been working out during regular days which is understandable. For best results, keep alternate workout days. For instance, Monday, Wednesday, and Friday are what most people set their workout days. 

How long should my workout be for it to be effective? 

Again, it is entirely subjective to your fitness goals. However, working out between 30 to 45 minutes is ideal. If you usually workout for 1 hour on regular days, then half an hour of workout sessions is best. It also depends on your fitness and intensity levels. For high-intensity workouts, it is best to keep the session at 20 minutes. If low to medium intensity, then work out for 45 minutes. 

What kind of exercise should I do during Ramadan? 

High-intensity exercises that throw the pulse rate above 150 per minute should be avoided, particularly if you have yet to break your fast. Slow or moderate exercises are highly advised by professionals. Experts suggest brisk walking, slow jogging, cycling, cross-training and light machine exercise at the gym for Ramadan. Above all, eating a balanced diet and taking an adequate amount of liquids is necessary to help maintain a healthy exercise routine during the month. 

What is the best time to work out? 

This is probably the most commonly asked question. Timing in Ramadan is a major factor that concerns most people due to busy schedules and fasting reasons. After Iftar might be a great time to work out but you might only have a short amount of time. It might work out for you if you take a pre-workout meal during Iftar and go for a 30 minute HIIT. We also recommend working out before Suhoor, it can be hard and will require lots of determination and the right amount of sleep. 

What are some tips I need to keep in mind? 

Hydration is crucial most importantly during Ramadan. Drink as much water as possible between Iftar (your sunset meal) and Suhoor (pre-dawn meal) to help you reduce your risk of dehydration during the day. Also, you need to make sure that you have time for recovery. Rest is essential for your body to repair and for you to reap the benefits of your workout. Most importantly, remember that Ramadan is not the time to diet. Eat everything in moderation and be careful with your portion sizes and you’ll find yourself feeling better during the whole month of Ramadan. 

Want to join some of the best running events in Dubai? Check out the events below: 

Mai Dubai City Half Marathon 

The Mai Dubai City Half Marathon is one of the most popular running events in Dubai. The next Mai Dubai City Half Marathon will be held on the 30th of October 2022. To get more details about the next Mai Dubai City Half Marathon event, follow us at @promosevensports on Instagram! You can now also register for the Mai Dubai City Half Marathon here. 

Bloomberg Square Mile Relay 

The Bloomberg Square Mile Relay was held in DIFC last 9th of February 2022. The Bloomberg Square Mile Relay is the only corporate race in the world and anyone can enter as a team of 10 for a great team-building activity. 

Skechers Performance Run Series 

The Skechers Performance Run Series has just concluded last 26th of March. The event will be held again in November 2022. The Skechers Performance Run has 2.5 km, 5km, and 10km races available and it’s a family-friendly event which is great if you want to bring your family with you.

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