The benefits of exercise during Ramadan
Don’t stop being active!
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Fasting during Ramadan shouldn’t stop you from being active. In fact, exercising during Ramadan can offer several benefits, including maintaining overall health and well-being.
Can you exercise while fasting during Ramadan?
Yes – light to moderate exercise is generally safe, especially if you have a good baseline level of fitness. Exercise at high volumes and/or intensities, especially if you’re not used to that type of training (fasted or not) is not recommended.
What are the health benefits of exercising during Ramadan?
1. Maintaining your Fitness
Regular exercise during Ramadan helps maintain cardiovascular fitness, strength, and flexibility. It will also make it easier when you return to your normal training schedule.
2. Enhanced Energy Levels
Physical activity releases endorphins, which can positively impact mood and help combat feelings of fatigue or low energy during fasting.
3. Muscle Maintenance
Incorporating resistance training helps preserve muscle mass, preventing excessive loss during the fasting period.
4. Better Sleep
Regular, moderate exercise can contribute to better sleep quality, which is crucial during Ramadan when sleep patterns may shift.
5. Discipline and Routine
Fasting during Ramadan often requires adjustments to daily routines. Exercising may help establish a consistent routine and discipline which you can continue after Ramadan.
Closing thoughts
A good goal is to try and maintain what you were doing before you started fasting for Ramadan but not to try and make any significant progress or smash your personal bests. Remember to listen to your body and adjust your programming accordingly!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
Fasting during Ramadan shouldn’t stop you from being active. In fact, exercising during Ramadan can offer several benefits, including maintaining overall health and well-being.
Can you exercise while fasting during Ramadan?
Yes – light to moderate exercise is generally safe, especially if you have a good baseline level of fitness. Exercise at high volumes and/or intensities, especially if you’re not used to that type of training (fasted or not) is not recommended.
What are the health benefits of exercising during Ramadan?
1. Maintaining your Fitness
Regular exercise during Ramadan helps maintain cardiovascular fitness, strength, and flexibility. It will also make it easier when you return to your normal training schedule.
2. Enhanced Energy Levels
Physical activity releases endorphins, which can positively impact mood and help combat feelings of fatigue or low energy during fasting.
3. Muscle Maintenance
Incorporating resistance training helps preserve muscle mass, preventing excessive loss during the fasting period.
4. Better Sleep
Regular, moderate exercise can contribute to better sleep quality, which is crucial during Ramadan when sleep patterns may shift.
5. Discipline and Routine
Fasting during Ramadan often requires adjustments to daily routines. Exercising may help establish a consistent routine and discipline which you can continue after Ramadan.
Closing thoughts
A good goal is to try and maintain what you were doing before you started fasting for Ramadan but not to try and make any significant progress or smash your personal bests. Remember to listen to your body and adjust your programming accordingly!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Fasting during Ramadan shouldn’t stop you from being active. In fact, exercising during Ramadan can offer several benefits, including maintaining overall health and well-being.
Can you exercise while fasting during Ramadan?
Yes – light to moderate exercise is generally safe, especially if you have a good baseline level of fitness. Exercise at high volumes and/or intensities, especially if you’re not used to that type of training (fasted or not) is not recommended.
What are the health benefits of exercising during Ramadan?
1. Maintaining your Fitness
Regular exercise during Ramadan helps maintain cardiovascular fitness, strength, and flexibility. It will also make it easier when you return to your normal training schedule.
2. Enhanced Energy Levels
Physical activity releases endorphins, which can positively impact mood and help combat feelings of fatigue or low energy during fasting.
3. Muscle Maintenance
Incorporating resistance training helps preserve muscle mass, preventing excessive loss during the fasting period.
4. Better Sleep
Regular, moderate exercise can contribute to better sleep quality, which is crucial during Ramadan when sleep patterns may shift.
5. Discipline and Routine
Fasting during Ramadan often requires adjustments to daily routines. Exercising may help establish a consistent routine and discipline which you can continue after Ramadan.
Closing thoughts
A good goal is to try and maintain what you were doing before you started fasting for Ramadan but not to try and make any significant progress or smash your personal bests. Remember to listen to your body and adjust your programming accordingly!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Fasting during Ramadan shouldn’t stop you from being active. In fact, exercising during Ramadan can offer several benefits, including maintaining overall health and well-being.
Can you exercise while fasting during Ramadan?
Yes – light to moderate exercise is generally safe, especially if you have a good baseline level of fitness. Exercise at high volumes and/or intensities, especially if you’re not used to that type of training (fasted or not) is not recommended.
What are the health benefits of exercising during Ramadan?
1. Maintaining your Fitness
Regular exercise during Ramadan helps maintain cardiovascular fitness, strength, and flexibility. It will also make it easier when you return to your normal training schedule.
2. Enhanced Energy Levels
Physical activity releases endorphins, which can positively impact mood and help combat feelings of fatigue or low energy during fasting.
3. Muscle Maintenance
Incorporating resistance training helps preserve muscle mass, preventing excessive loss during the fasting period.
4. Better Sleep
Regular, moderate exercise can contribute to better sleep quality, which is crucial during Ramadan when sleep patterns may shift.
5. Discipline and Routine
Fasting during Ramadan often requires adjustments to daily routines. Exercising may help establish a consistent routine and discipline which you can continue after Ramadan.
Closing thoughts
A good goal is to try and maintain what you were doing before you started fasting for Ramadan but not to try and make any significant progress or smash your personal bests. Remember to listen to your body and adjust your programming accordingly!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Fasting during Ramadan shouldn’t stop you from being active. In fact, exercising during Ramadan can offer several benefits, including maintaining overall health and well-being.
Can you exercise while fasting during Ramadan?
Yes – light to moderate exercise is generally safe, especially if you have a good baseline level of fitness. Exercise at high volumes and/or intensities, especially if you’re not used to that type of training (fasted or not) is not recommended.
What are the health benefits of exercising during Ramadan?
1. Maintaining your Fitness
Regular exercise during Ramadan helps maintain cardiovascular fitness, strength, and flexibility. It will also make it easier when you return to your normal training schedule.
2. Enhanced Energy Levels
Physical activity releases endorphins, which can positively impact mood and help combat feelings of fatigue or low energy during fasting.
3. Muscle Maintenance
Incorporating resistance training helps preserve muscle mass, preventing excessive loss during the fasting period.
4. Better Sleep
Regular, moderate exercise can contribute to better sleep quality, which is crucial during Ramadan when sleep patterns may shift.
5. Discipline and Routine
Fasting during Ramadan often requires adjustments to daily routines. Exercising may help establish a consistent routine and discipline which you can continue after Ramadan.
Closing thoughts
A good goal is to try and maintain what you were doing before you started fasting for Ramadan but not to try and make any significant progress or smash your personal bests. Remember to listen to your body and adjust your programming accordingly!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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