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The benefits of exercise during Ramadan
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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
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
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
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
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
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