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.

AcroYoga Q&A with Sasa Chien

Written by Fitology Malaysia on . Posted in Fitology News, Fitology Yoga Blog, What's New

What is AcroYoga?

DSCF1324AcroYoga is the practice of being in the moment and finding balance with the other. – Eugene Poku, Co-founder of AcroYoga Montreal, Canada

It is a playful blend of dance, asana postures and acrobatic movement with a yogic state-of-mind. Through my personal practice of AcroYoga, I am convinced that we are all craving for unconditional love and the sense of community through compassionate touch.

In my classes, I inspire practitioners to accept and love their body inside out, to nurture their creative expressions, and to instil courage through strength and tenderness.

What are the benefits of AcroYoga?

Physical benefits: Apart from becoming more centred and grounded through core activation, practitioners also learn to be agile and elegant. This will definitely bring your asana practices and other fitness regimes to a whole new level.

Soulful benefits: In AcroYoga we create a sacred space for learning about trust and connection, communication and a channel for healing touch, safe intimacy and community. The greatest reward is seeing the spark in every person’s eyes light up the room during a breathless “WOW!” moment.

What is the AcDSCF1335roYoga workshop about? What will we learn?  

This is an introductory workshop that is suitable for beginners, no matter what your fitness level may be. You can expect to learn the skills of “moving” and “connecting” with another person within the disciplines of AcroYoga.

This is going to be a slow steady immersion into a whole new practice. You will be introduced you to the basics of taking flight, solid basing and spotting. We will explore each person’s unique habitual movements through group games and partner work. The goal is to be in the moment (breathe) and to find balance with your partner (action), You will learn to ground through your shoulders, hips and legs in Locust pose, Upward Bow pose, Chair pose, and Downward Dog, just to name a few.

How did you get into AcroYoga? How long have you been practicing it? Where did you learn it from?

In 2009, I was looking for a way to integrate my experiences in dance, yoga and acrobatics. The practice of AcroYoga seems to offer that unique blend of physical and mental challenge. I was first introduced to it in a Yoga Conference in Hong Kong and have been practising vigorously for the past 4 years.

Here is a short video of a basic AcroYoga move

DSCF1316Who can do AcroYoga?

Anybody can try AcroYoga. This class is catered for anyone aged 18 and above, who has an open mind and heart. The perfect acroyoga type body comes with a mindset that respects its body’s strengths and weakness and is willing to explore these strength and weakness safely with another human being or two.

Am I too heavy to practice AcroYoga?

You can still practice but you might end up being a base until you can find someone your size or heavier to fly you. You can also try exploring distributing your weighton a smaller base on different ledges of the body, not just the hands and feet.

My muscles are very stiff, am I still able to do AcroYoga?

Tightness in the hamstrings will affect L-basing, but you can place a wedge or blankest underneath your sacrum to alleviate that. A consistent yoga practice will help you to increase your flexibility and learn to disengage the muscles that are not needed when doing yoga asana, or acroyoga body balancing.

I’m very flexible does that mean I will be very good at AcroYoga?

Yes and no. acroyoga at times can be very core-centric. If you have the strength to support your flexibility then you will be fine. If you are overly flexible then your challenge will be to focus on reining in your flexibility so it becomes an asset and not a burden. A consistent yoga practice that focuses on stabilizing all the core muscles of the shoulder and hip girdle and the trunk will bring more balance to your body.

What should I wear?

You should wear comfortable clothing which does not reveal too much anatomy when you go upside down, bend over or spread your legs. Also avoid wearing any jewellery that can get tangled, cut skin, or get caught in the bases feet or hands. Avoid wearing heavy perfumes.

 

About Sasa:

A self styled “student of life”, Sasa is the first AcroYoga Montreal-certified instructor in Malaysia. She is also a Manasa 200-hour Certified Teacher.

An accomplished dancer, Sasa has been using Ballet, Street Jazz, Contemporary Dance, Aerial Dances, Latin Dances, Capoeira, Contact Improvisation and Yoga, as a form of expression since 1999.

When she is not teaching, dancing or practicing yoga, she feeds and rescues stray animals on the streets of Kuala Lumpur. She also offers Reiki healing energy and Thai Massage in exchange for koala hugs and raw chocolates.

Sasa believes that the practice of AcroYoga can be a powerful tool for effecting change in people. Her classes are always challenging yet refreshing, empowering yet caring. Those who attend them often discover new things about themselves, the world around them, and the beauty and joy that is AcroYoga. This unique experience enriches our soul and brings life to our breath.

Throughout her life, Sasa has continuously drawn on her personal strength and playful attitude to seek out adventures and overcome challenges. This is why she is drawn to AcroYoga and what makes her a vivacious instructor.

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