During Ramadan, maintaining a normal exercise routine is not easy, especially because of fasting, interrupted sleeping patterns and lowered liquid intake.
However, exercising during the holy month is not only healthy but also helps maintain energy levels, mental clarity and metabolism.
“The 30-day period of fasting can be challenging, and it can be tempting to abandon fitness and health goals,” says Aadil Baksh, a personal trainer at Ultimate Performance Dubai.
“Going long hours without food or water can put a large amount of stress on your body, but with some careful planning and smart training advice, you can still lose weight or build muscle during Ramadan safely and effectively.”
To be prepared for the shift, here are some key things to keep in mind.
Which kind of workout is best during Ramadan?
“When working out during Ramadan, the secret is to stimulate, not annihilate. It’s important to take a more measured approach to your training while fasting,” says Baksh.
As someone who observes the fast himself, Ahmed El Sayed, a personal trainer at Fitness First, says he focuses on three basic aspects in each workout – strength training, cardio and flexibility. “The reason I prioritise muscular strength is because a loss of muscle mass will slow down metabolism. The goal should be to avoid both, losing muscle and a drop in your metabolic rate,” he says.
“When it comes to cardio, I recommend a light-intensity session, limited to 30 minutes of slow, steady distance, every other day. Remember, you will be dehydrated, so your body will use your fat storage as a source of energy, especially if you do cardio before iftar. However, the fact that you’re depleted means your blood pressure might drop at the onset or even after, so don’t skip warm-up and cool-down routines,” says El Sayed.
“Similarly, when you start your resistance training, choose exercises that target the upper body before the lower body to avoid any drop in your blood pressure during or after. The last fitness aspect to focus on is flexibility to avoid any mobility-related issues you might face, especially when you exercise normally again after Ramadan and the Eid break.”
When is the best time to work out during Ramadan?
Given the mid-day sun and no liquids from sunrise to sunset, you will compromise your health by pushing yourself too much. It is not recommended to do intense cardio workouts and heavy weight-training exercises while fasting. You should also cut your routine down to two cardio sessions a week throughout the holy month.
Baksh recommends exercising in the early morning; however, if that doesn't work, he suggests after iftar.
“Training early in the morning is best during Ramadan after your first meal of the day,” he says. “If this doesn’t work with your schedule, then hit the gym after your first main meal after iftar, so your body is well fuelled and has the right nutrients for optimal recovery.”
Dr Mona Mobarak, a clinical nutritionist, adds that exercising in a fasted state is no easy task, but it is important to find the best time to ensure a routine is safe and sustainable.
“I would suggest doing strength training routines pre-iftar, but if you prefer to exercise after iftar, try to keep your meal light and save your biggest meal for after your session so you don't feel uncomfortable when training,” she says.
Mobarak also suggests cutting down the time of usual workouts by 15 minutes to limit stress on the body. So, if you usually work out for 60 minutes, limit yourself to 45 minutes instead.
“Don’t feel you have to spend hours in the gym for an effective workout session,” Baksh adds. “You can get a lot done in 45 minutes if you train hard and with intensity. If your long-term goal is building muscle, an option during Ramadan could be to lower the load and add more sets to maintain muscle mass.”
El Sayed suggests routines based on the time of day when working out during Ramadan:
Before iftar
A light workout during the cooler part of the day means you can soon replenish yourself with water, and reap the benefits of exercising on an empty stomach. However, any workout done at this time should be low-key with more resistance training, low repetitions and weights, and plenty of stretching. This is also a good time for a short brisk walk or light jog.
Right after iftar
While cardio can be difficult on a full stomach, an hour after iftar is a good time for weight training. On the days you plan to exercise after your meal, add in a little extra food to fuel your body and ensure you drink plenty of water to rehydrate.
After iftar, but before late night
For night owls, the best time to work out may be between 11pm and 2am, after your food has had time to settle and your body has fully rehydrated. If you have managed to get some rest in the afternoon, exercising at this time can be favourable, as it is cooler than the daytime, and will still leave you with a few hours of sleep before you wake up to start the day.
Suhoor
For early risers, the best time to work out may be before your suhoor. This way, you will have energy from the previous night's meal, yet be on an empty stomach. You can hydrate while you exercise and once you are done, eat again to refuel. This method will also get you energised for the day ahead.
UAE currency: the story behind the money in your pockets
Muslim Council of Elders condemns terrorism on religious sites
The Muslim Council of Elders has strongly condemned the criminal attacks on religious sites in Britain.
It firmly rejected “acts of terrorism, which constitute a flagrant violation of the sanctity of houses of worship”.
“Attacking places of worship is a form of terrorism and extremism that threatens peace and stability within societies,” it said.
The council also warned against the rise of hate speech, racism, extremism and Islamophobia. It urged the international community to join efforts to promote tolerance and peaceful coexistence.
The National Archives, Abu Dhabi
Founded over 50 years ago, the National Archives collects valuable historical material relating to the UAE, and is the oldest and richest archive relating to the Arabian Gulf.
Much of the material can be viewed on line at the Arabian Gulf Digital Archive - https://www.agda.ae/en
Biog
Mr Kandhari is legally authorised to conduct marriages in the gurdwara
He has officiated weddings of Sikhs and people of different faiths from Malaysia, Sri Lanka, Russia, the US and Canada
Father of two sons, grandfather of six
Plays golf once a week
Enjoys trying new holiday destinations with his wife and family
Walks for an hour every morning
Completed a Bachelor of Commerce degree in Loyola College, Chennai, India
2019 is a milestone because he completes 50 years in business
UPI facts
More than 2.2 million Indian tourists arrived in UAE in 2023
More than 3.5 million Indians reside in UAE
Indian tourists can make purchases in UAE using rupee accounts in India through QR-code-based UPI real-time payment systems
Indian residents in UAE can use their non-resident NRO and NRE accounts held in Indian banks linked to a UAE mobile number for UPI transactions
BMW M5 specs
Engine: 4.4-litre twin-turbo V-8 petrol enging with additional electric motor
Power: 727hp
Torque: 1,000Nm
Transmission: 8-speed auto
Fuel consumption: 10.6L/100km
On sale: Now
Price: From Dh650,000
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The Land between Two Rivers: Writing in an Age of Refugees
Tom Sleigh, Graywolf Press
Honeymoonish
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AndhaDhun
Director: Sriram Raghavan
Producer: Matchbox Pictures, Viacom18
Cast: Ayushmann Khurrana, Tabu, Radhika Apte, Anil Dhawan
Rating: 3.5/5
Results
5pm: Wathba Stallions Cup Maiden (PA) Dh 70,000 (Dirt) 1,000m, Winner: Hazeem Al Raed, Antonio Fresu (jockey), Ahmed Al Shemaili (trainer)
5.30pm: Handicap (PA) Dh 85,000 (D) 1,000m, Winner: Ghazwan Al Khalediah, Hugo Lebouc, Helal Al Alawi
6pm: Maiden (PA) Dh 70,000 (D) 1,400m, Winner: Dinar Al Khalediah, Patrick Cosgrave, Helal Al Alawi.
6.30pm: Handicap (TB) Dh 70,000 (D) 1,600m, Winner: Faith And Fortune, Sandro Paiva, Ali Rashid Al Raihe.
7pm: Maiden (PA) Dh 70,000 (D) 1,600m, Winner: Only Smoke, Bernardo Pinheiro, Abdallah Al Hammadi.
7.30pm: Handicap (PA) Dh 70,000 (D) 1,600m, Winner: AF Ramz, Saif Al Balushi, Khalifa Al Neyadi.
8pm: Maiden (PA) Dh 70,000 (D) 2,000m, Winner: AF Mass, Tadhg O’Shea, Ernst Oertel.
Scores:
Day 4
England 290 & 346
Sri Lanka 336 & 226-7 (target 301)
Sri Lanka require another 75 runs with three wickets remaining
UAE currency: the story behind the money in your pockets
How to apply for a drone permit
- Individuals must register on UAE Drone app or website using their UAE Pass
- Add all their personal details, including name, nationality, passport number, Emiratis ID, email and phone number
- Upload the training certificate from a centre accredited by the GCAA
- Submit their request
What are the regulations?
- Fly it within visual line of sight
- Never over populated areas
- Ensure maximum flying height of 400 feet (122 metres) above ground level is not crossed
- Users must avoid flying over restricted areas listed on the UAE Drone app
- Only fly the drone during the day, and never at night
- Should have a live feed of the drone flight
- Drones must weigh 5 kg or less
WHAT IS A BLACK HOLE?
1. Black holes are objects whose gravity is so strong not even light can escape their pull
2. They can be created when massive stars collapse under their own weight
3. Large black holes can also be formed when smaller ones collide and merge
4. The biggest black holes lurk at the centre of many galaxies, including our own
5. Astronomers believe that when the universe was very young, black holes affected how galaxies formed
The burning issue
The internal combustion engine is facing a watershed moment – major manufacturer Volvo is to stop producing petroleum-powered vehicles by 2021 and countries in Europe, including the UK, have vowed to ban their sale before 2040. The National takes a look at the story of one of the most successful technologies of the last 100 years and how it has impacted life in the UAE.
Read part four: an affection for classic cars lives on
Read part three: the age of the electric vehicle begins
Read part one: how cars came to the UAE
UAE currency: the story behind the money in your pockets
Results:
5pm: Baynunah Conditions (UAE bred) Dh80,000 1,400m.
Winner: Al Tiryaq, Dane O’Neill (jockey), Abdullah Al Hammadi (trainer).
5.30pm: Al Zahra Handicap (rated 0-45) Dh 80,000 1,400m:
Winner: Fahadd, Richard Mullen, Ahmed Al Mehairbi.
6pm: Al Ras Al Akhdar Maiden Dh80,000 1,600m.
Winner: Jaahiz, Jesus Rosales, Eric Lemartinel.
6.30pm: Al Reem Island Handicap Dh90,000 1,600m.
Winner: AF Al Jahed, Antonio Fresu, Ernst Oertel.
7pm: Al Khubairah Handicap (TB) 100,000 2,200m.
Winner: Empoli, Pat Dobbs, Doug Watson.
7.30pm: Wathba Stallions Cup Handicap Dh80,000 2,200m.
Winner: Shivan OA, Patrick Cosgrave, Helal Al Alawi.
The National's picks
4.35pm: Tilal Al Khalediah
5.10pm: Continous
5.45pm: Raging Torrent
6.20pm: West Acre
7pm: Flood Zone
7.40pm: Straight No Chaser
8.15pm: Romantic Warrior
8.50pm: Calandogan
9.30pm: Forever Young
From Zero
Artist: Linkin Park
Label: Warner Records
Number of tracks: 11
Rating: 4/5
THE SCORES
Ireland 125 all out
(20 overs; Stirling 72, Mustafa 4-18)
UAE 125 for 5
(17 overs, Mustafa 39, D’Silva 29, Usman 29)
UAE won by five wickets
Ferrari 12Cilindri specs
Engine: naturally aspirated 6.5-liter V12
Power: 819hp
Torque: 678Nm at 7,250rpm
Price: From Dh1,700,000
Available: Now
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COMPANY%20PROFILE
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COMPANY%20PROFILE
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ENGLAND SQUAD
Joe Root (c), Moeen Ali, Jimmy Anderson, Jonny Bairstow, Stuart Broad, Jos Buttler, Alastair Cook, Sam Curran, Keaton Jennings, Ollie Pope, Adil Rashid, Ben Stokes, James Vince, Chris Woakes
Tottenham's 10 biggest transfers (according to transfermarkt.com):
1). Moussa Sissokho - Newcastle United - £30 million (Dh143m): Flop
2). Roberto Soldado - Valencia - £25m: Flop
3). Erik Lamela - Roma - £25m: Jury still out
4). Son Heung-min - Bayer Leverkusen - £25m: Success
5). Darren Bent - Charlton Athletic - £21m: Flop
6). Vincent Janssen - AZ Alkmaar - £18m: Flop
7). David Bentley - Blackburn Rovers - £18m: Flop
8). Luka Modric - Dynamo Zagreb - £17m: Success
9). Paulinho - Corinthians - £16m: Flop
10). Mousa Dembele - Fulham - £16m: Success
