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Fasting & Exercising

Written by Fitology on . Posted in Trainer's Blog


So it’s that time of the year again for Muslims whereby we are required to abstain from food and drink for an entire month. The reasons for doing so are spiritual but there are many who also fast for health benefits. How does fasting affect those of us whom are physically active on a regular basis? Do we stop exercise altogether?

As a Muslim who continues to exercise during the month of Ramadan, the approach that has worked well over the years, for me, is to exercise after the fast has been broken. This would essentially mean that for the entire fasting month I would only work out at night. I also have many Muslim friends who opt for an early morning workout, before they have their ‘sahur’ (early morning meal before the fast starts). That seems to work fairly well also.


But what are the options for those who may not have the time at night? Also, if not for religious reasons, why would one fast at all?

Research has shown that fasting can induce weight and fat loss by increasing insulin sensitivity and lowering your LDL and triglycerides levels (high levels of LDL and triglycerides lead to high cholesterol disease and ultimately heart disease). Fasting coupled with exercises, has added benefit as it can further improve insulin sensitivity which leads to more fat loss while retaining muscle mass.

The best and safest option to exercising while fasting, is very simply to do your workout after you have broken your fast. This is because, you would have refuelled your body at this stage and have enough energy for normal exercise (this applies to those who do a complete fast – no food or water – as well as those who a food fast).

But fear not those who want or need to exercise while fasting! Simple logic would recommend that you do so just before you break your fast. Seeing as you would normally be sweating and thus losing water during exercise, the ideal time would be to break fast immediately after you finish your work out to prevent dehydration.

In terms of intensity, exercising during a fast should be less strenuous than usual. Thus, if you do cardiovascular training, cut your intensity by 30 per cent (ie a brisk walk instead of a jog). Keep up your resistance training, as this would enable you to maintain your muscle mass. A good balance would be a low-intensity circuit-based weight training, as the pace of the workouts and the resistance itself would give you a combination of cardiovascular and weight training all in one.

A lot of info to digest I’m sure, but how does this apply to my workouts in Fitology you might ask? Well let me break it down step-by-step for you!

STEP 1. Book your Fitology Express or Fitology 360 session close to the break fast time. (Ideally, start training half an hour before your break fast time)

STEP 2. Kick it off with your usual 30-minute PT but time it closely so that when your PT ends, so does your fast! Proceed to break your fast with water, a sugary drink and perhaps a date or two.

STEP 3. Quench your thirst and continue to chug water as you proceed to have your FIR therapy. (As recommended!)

STEP 4. After the required 30 minutes, come out for your nutritious smoothie, which would replenish you further. Skip to Step 6 if you’re having an Express.

STEP 5.  Go ahead with your deep tissue massage for the next hour and relax.

STEP 6. Proceed home (or out!) to have your well-deserved dinner after a whole day of fasting and an awesome session at Fitology!


And there you have it, a little insight on how to tackle exercise and Fitology whilst fasting! Hope it was helpful! 😉

Healthy Wisdom from the Ancients

Written by Fitology on . Posted in Fitology Yoga Blog

“When your body, mind and soul are healthy and harmonious, you will bring health and harmony to those around you and health and harmony into the world- not by withdrawing from the world but by being a healthy living organ of the body of humanity.”

– B.K.S. Iyengar, from The Tree of Yoga

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The practice of yoga is centuries old, (some research dates its origins back to the Bronze Age), but yoga only appeared in the Western world’s consciousness in the 1980’s.

Despite it’s late appearance, its popularity has spread like wildfire. Suddenly, anybody who is anybody – from Jennifer Aniston to Jon Bon Jovi – is a yoga practitioner. It has become the ultimate prescription for the body beautiful, with celebrities like Gisele Bündchen, being quoted in Vogue magazine as saying that after giving birth, she regained her figure with nothing more than a yoga mat.

But what really does the practice of Yoga entail? What are its benefits? And is it really for everybody?

One of the six orthodox schools of Hindu philosophy, Yoga is a defined as a generic term for the physical, mental, and spiritual practices or disciplines which originated in ancient India with a view to attain a state of permanent peace, or uniting our consciousness with universal consciousness.

On a more practical level, it is a way of balancing the body, breath, emotions and mind through the practise of asana (postures), pranayama (breathing techniques), mudra (gestures), bandha (locks), shatkarma (cleansing and detoxification practices) and/or dhyana (meditation). It’s like transforming a lazy body into a vibrant body and a dull mind into an active, observant and aware one.

While it is commonly assumed that Yoga is about being “bendy”, there is a lot more to it than just that.

“It’s about showing up to your mat consistently not knowing what’s going to happen and being ok with that. It’s about rehabilitating yourself and not believing the ‘experts’ when they say you are too injured or too old. It’s about believing that you can do anything even if it’s the most scariest impossible thing you could ever dream of,” says Carrin Lee, who is a long-time yoga practitioner and trainer. “It’s about uncovering who you really are. Yoga is about discovering that most of the crazy thoughts in your head are not true. It’s about being healthy without pushing yourself to your limit. It’s about slowing down to get strong. It’s about breathing and moving and smiling on the inside,” she adds.

An article in, the website for the American Osteopathic association states that regular yoga practice has “physical, mental and spiritual benefits”. Not only can it help reduce chronic pain, it can also help to lessen stress and its associated risks such as raised blood pressure and insomnia.

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So whom is yoga for?

According to Lee, yoga is suitable for most adults of any age or physical condition. “As it is relatively not very strenuous, even those with physical limitations can enjoy and benefit from Yoga,” she says, “Still if you have any chronic or acute illnesses, or if you have any doubts please check it with your doctor first”.

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Yoga group classes commence at Fitology on July 1, and will be taught by Ms Carrin Lee. Kindly check our website for pricing details and our weekly schedule.


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  • Lee Choong Woh - 80yrs

    Feel alert and energetic after my first 360 session at Fitology. The exercise, FIR and massage has loosened up my leg, back and shoulder muscles. Even my eyesight is sharper!

  • Joanne Kay - 31

    Enjoyed my 2nd session today at Fitology! I feel damn good & burned maximum fat with the least amount of effort! Losing 15kg in 3mths is POSSIBLE!.

  • Joanne Kay - 31

    I love the 1 hour full body sports recovery massage!!! Its my treat today for burning 337kcal during my 30min personal trainer workout + 200kcal in the FIR. TOTAL= 537kcal burned today!