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How to Continue Your Fitness Regime this Ramadhan

Written by Admin on . Posted in Fitology News

Fasting and exercising

Continue to stay fit while fasting this month of Ramadhan.

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 us break it down step-by-step for you!

STEP 1. Book your Fitology Express or group workout 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. 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! 😉

 

Four Reasons to Try Fitness Rx this year of the Monkey

Written by Admin on . Posted in Fitology News, Trainer's Blog, What's New

Four Reasons to Try Fitness Rx this year of the Monkey

Regardless of whether you are pondering your options, new to exercise or a seasoned gym-goer who needs a new injection of life to your routine – working with a personal trainer is one of the best ways to kick start your fitness regime. In fact, research shows that only two per cent of people who exercise actually achieve the results they desire without a personal trainer.

Still, for many, a PT-led fitness routine is heavy on the pocket. So what options are there?

Fitness Rx, Fitology’s prescription semi-private training workout is developed especially for those who are looking for a fun and interactive session with a Personal Trainer, without breaking the bank.

With our recently introduced Fitness Rx, members are assured of a workout experience that is big enough to deliver FUNctional training, yet small enough (maximum six to a class) to ensure that you get the one-on-one interaction you need from our Personal Trainers.IMG_4297

What’s more – you’ll never be bored with our power-packed bite-sized 30-minute sessions. In addition to all this, why else should you give Fitness Rx a try?

Each Fitness Rx class is specially designed to deliver:

  • DYNAMIC competitiveness
  • POSITIVE experience
  • A CHALLENGING environment that encourages BONDING with others
  • COMFORTING feel of being at home

Fitology is currently offering members the chance to trial small group training this month of February with free trial classes at  6:30 pm on Mondays to Fridays. Please ask our front deskers or call us at 03 2282 8698 for more details.

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Testimonials

  • 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!