The UAE temperature has risen significantly over the past week or too, banishing memories of the rain we had in February and March.
Our bodies take time to adjust to exercising in hot temperatures and with the peak summer about to hit home over the coming weeks, Sport360’s five simple steps will help you combat training in the sun.
Simply, you want to avoid heat exhaustion at all costs and train as efficiently and effectively as you can.
Check out our bitesize pieces of advice:
Yes, this is the most obvious pointer.
But our bodies contain around 50 to 60 per cent of water and it’s important to sustain this amount at all times – especially during exercise.
Drink frequently before, throughout and after physical activity.
If you’re running, carry a drink with you or take some loose change so you can stop off and buy some liquids.
DON’T DRINK TOO MUCH
There’s a danger that taking too many fluids onboard can cause you to overhydrate.
Technically speaking, it can lead to hyponatremia (low blood sodium) – which is when you are losing a lot of sweat and drinking too much water.
This causes an imbalance in the body and completely throws off the happy medium between sodium and water in your bloodstream.
The option to combat this is to try and build energy boosters into your workout activity.
This will help increase your electrolyte intake and decrease the likelihood of your sodium levels being affected.
WORKOUT IN LIGHT COLOURED CLOTHING
Light coloured clothing reflects the heat and can help keep you cooler for longer, rather than dark coloured workout kit which quickly absorbs the heat.
Loose-fitted clothing will help reduce sweat too, that said, compression gear can actually help stop the onset of muscle soreness and fatigue.
There’s no real right or wrong here, but it’s worth bearing these options in mind.
AVOID EXERCISING IN PEAK SUN
The midday and early afternoon sun in the UAE is brutal, especially in the height of the summer.
Temperatures eclipse 40 degrees comfortably and exercising in such conditions quickly leads to fatigue, dizziness, muscle soreness and dehydration.
Alternatively, try and get outside early in the morning or exercise in the evenings instead – where the temperatures are still hot, but slightly more bearable.
KNOW WHEN TO CALL IT A DAY AND MOVE INSIDE
The key thing is to listen to your body.
If you’re struggling towards the backend of a session, don’t be afraid to stop, finish up and hydrate. There’s no point carrying on and risking further injury if your body isn’t feeling up to it.
You have to weigh up the risk but overdoing it in the heat could affect your training over the coming days and weeks.
Fitness fanatics at nearly 30 facilities from across the UAE took part in Technogym’s latest ‘Let’s Move for a Better World’ social campaign, doing good for themselves and making a difference for others.
Technogym, the world’s leading wellness and fitness company, challenged people from March 13-31 to contribute to a good cause.
A total of 28 places in the Emirates took part in the worldwide push, in which the facility in each country that collects the most MOVEs (Technogym’s unit of measure for movement) gets to donate state-of-the-art Technogym equipment to a local school or non-profit body dedicated to the promotion of health and wellness.
A grand total of 7,677,407 MOVEs were collected in the UAE. Jumeirah Beach Hotel led the way with 1,231,582, followed by Jumeirah Emirates Towers with 1,222,489 and Armed Forces Officers Club & Hotel with 618,811.
“Let’s Move for a Better World is a bid to help Technogym achieve its primary goal of transforming fitness into an enduring trend by providing participants a charitable motivation to be active,” Michele Moro, MD – Technogym Emirates.
“The campaign rests on two major pillars – that of UAE’s charitable spirit as well the important role digital networks now play in our lives. “We have more than doubled the number of participating facilities this year, proving that this is indeed the ‘Year of Giving’.
We hope this will create a domino effect across the community, impacting more people and helping the UAE will become a healthier country overall.”
Technogym launched the campaign four years ago to help tackle the global issue of obesity and sedentary lifestyle, one of the most serious epidemics of the 21st century.
To contact Technogym in the UAE, you can call +971 4 3375337 or visit www.technogym.com/ae.
Have you been following the Reebok CrossFit Games qualifiers? Competition is about to heat up even more when, from May 19 to June 4, the fittest of the fittest in each region compete for top spots on the leader board in the hopes of making it to the main stage in August.
That’s when they will battle the world’s best in a range of gruelling, usually timed or repetition-based workouts, with disciplines such as tyre flips, rope climbs and Olympic Weightlifting; and the strongest, fastest, most agile man and woman on the planet will be crowned.
It’s a lot to take in, and it’s no surprise to fitness enthusiasts anymore just how hectic it is to train for and compete in one of these things.
CrossFit has, over the years, received much attention as the cause of serious injuries. For that reason we love the strictly “safety-first” approach behind new CrossFit ‘box’ Arena Fitness in Abu Dhabi, where CrossFit continues to grow.
We met with owner Hisham Awad there to get a feel for the place and brand. “What differentiates us from other CrossFit gyms is our programming, which truly caters for everyone – 90 per cent of the people coming through our doors have either never even entered a gym before or are curious to try CrossFit for the first time,” he says.
“It’s just regular people trying to achieve some fitness goals, whether it’s to lose weight, get fitter or recover from an injury. “The way we programme the sessions is for top athletes but with many built-in scaleable options that cater for the beginner and less fit all the way up to the advanced.
“We offer both memberships and drop-in classes but we are strict with drop-ins in that the person must have done CrossFit before, obviously for safety reasons.
“We really don’t want anyone to get injured during a workout here, we’re strict about teaching everyone to move correctly. CrossFit received such a bad name for that, and still does, and surprisingly a lot of gyms still don’t show you how to move correctly.
“Here, we have a four-day programme specifically designed for that education. Every day focuses on different movements and exercises. The coaches will monitor you and if they see that you haven’t progressed, they will recommend you either arrange a PT session or do the programme again. “We want you to move right, avoid injuries, improve and continue with us for the long term.”
Safety first, indeed, and style second. We can’t ignore how magnificent this bright, bold, industrial-looking 720 sqm space is.
It is clearly built for serious sweaty activity, with gigantic custom-built fans to keep its hard-working CrossFitters cool (and showers onsite, of course), as well as springy rubber flooring (so as to take it easy on joints).
A retractable wall closes off a section of the space for increasingly-popular ladies-only sessions, too. A gigantic customised rig stretches practically the length of the whole main floor. “It’s one of the largest rigs in the UAE and accommodates 18 people with over 50 pull-up stations attached to it,” says Awad.
“We basically made sure to have enough equipment here to run a class of about 50 people at a time.” Arena Fitness’ three current coaches come from some impressive and interesting backgrounds.
Jesse Barker moved over with Awad from another Abu Dhabi box (CrossFit One Peak) and does all the programming for this new facility.
He is a CrossFit Level 2 Certificate holder, as well as an Australian Strength and Conditioning Coach Level 1 certificate holder, and continues to expand his expertise.
Meanwhile, coach Carsten Juul spent a lot of time in the Middle East when he was in the army. Aside from being a military police officer and bodyguard, he trained other soldiers for their physical tests.
It was an easy progression over to training the average Joe, for which he has many certifications. Lastly, fellow Danish coach Kathrine Rasmussen, a former police officer and gymnastics and cheerleading coach, is no stranger to the Games and has actually qualified to go to the CrossFit Regionals this May.
Together they have a combined 20+ years’ experience in the CrossFit world, says Awad. Arena Fitness is just over a month old so there is lots of room to expand their CrossFit offerings and moving forward they will introduce programmes for Mobility, Olympic Weightlifting, even Triathlon training, and more.
“We have access to a great private beach here in Al Zeina so we hope to introduce a beach WOD too…anything to make sure clients enjoy their time and that we expand the community, and so far it’s been great to see people coming out from the Al Zeina and Al Raha communities, even bringing their kids in to see the place and make use of it,” says Awad.
“We actually just did a Teen Camp – two hours every day – and it’s been well received. At the end of the day, the whole idea behind opening a fitness facility is to help and motivate people to move their bodies, whether it’s CrossFit, running or cycling. It’s going to give you a longer life. So that’s the most important mission for us here.”
THE VERDICT: It’s time to start addressing CrossFit’s injury-prone reputation (after all, the fitness craze is only getting more popular), and we’re glad this gym is adamant about doing that. We’re excited to see them grow.