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 discount code to the most-awaited running event in Dubai, the Mai Dubai City Half Marathon. More details about the Ramadan Mubarak Challenge event are here.
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.
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.
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.
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.
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 a race event in Dubai this 2023? Check out the best running events in the city below:
The Ramadan Mubarak Challenge, a virtual running event that promises to be a thrilling and fun experience for all participants will be held starting on 22nd March to 21st April 2023! With 2.5k, 5k, and 10k distances to choose from, this event caters to runners of all levels and abilities. Not only will you be able to challenge yourself and improve your fitness, but you’ll also be able to participate in a unique event that celebrates the spirit of Ramadan. Register here.
The Mai Dubai Community Run previously called 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.
The Mai Dubai City Half Marathon is one of the most popular running events in Dubai. The 5th anniversary edition of the MDCHM will be held on the 29th of October 2023. Register now and follow us at @promosevensports on Instagram to keep up with our latest announcements.
No city in Dubai has a better combination of nature, love of sport and iconic infrastructure for hosting a beach run than in Palm Jumeirah. Come and explore and experience Palm West Beach in a whole new way.
The Bloomberg Square Mile Relay was held last 9th February 2023. 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.