Posts Tagged ‘Group Classes’

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! 😉

 

Workshop: Introduction to AcroYoga & Enhance Your Yoga with Healthy Eating

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

Reconnect with your inner self and have fun at this introductory workshop in Fitology Yoga!

Crafted for individuals of all fitness levels and experience, this workshop will explore the skills of “moving” and “connecting” with another person within the disciplines of AcroYoga.

Acro-Workshop-Flyer CoverParticipants will be introduced to the basics of taking flight, solid basing and spotting. In addition, 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).

In this three-hour workshop, you will learn to ground yourself through your shoulders, hips and legs, while experiencing basic yoga moves such as the in the locust pose, upward bow pose, chair pose and downward dog pose.

There will also be an educational session on what sorts of food will enhance your Yoga practice.

Get centred and delight in this experiential afternoon out! It is perfect for those looking for some “me” time or partnered time with a loved one/friend.

 

WORKSHOP RATES*DSCF1320

Early Bird rate:
RM200 (Book from now until Nov 9, 2014 to enjoy this early bird rate)

Regular rate:
RM250 (Bookings from Nov 10, 2014 – Nov 29, 2014)

Same Day Signup:
RM280 (On Nov 29, 2014,)

*Kindly note that workshop fees are not refundable nor transferable

 

PAYMENT METHODS
We accept payment by cash, bank in/transfer and credit card.

Bank in/transfer, kindly make payments to Fitology Sdn Bhd (Alliance account no: 14167 0010 022 607). Kindly email your proof of payment to yoga@fitology.my.

Cash and credit card payments are accepted at our premises at Fitology, 9, Jalan Riong, off Jalan Maarof, from 9 am to 10 pm, Mondays to Saturdays. For more info, kindly call us at +60 3 2201 4311 or email us at the address above.

For a Q&A about AcroYoga, click here.

 

ABOUT SASAAcroYoga 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.

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Why Yoga? Ten Reasons to Catch a Class Today

Written by Fitology Malaysia on . Posted in Fitology News, Fitology Yoga Blog

By Carrin Lee

As a regular yoga practitioner and teacher, I’ve often received enquiries on whether by practicing yoga it will help to meet a specific need. Will I be able to lose weight? Will it help to reduce my knee pain? How will it help my body alignment? What can it do for my lower back issues?

There are a great many benefits to be found from consistent and regular yoga matt practice. Here are 10 real reasons why you should start practicing yoga.

1) Use your HEAD

Yoga helps ease stress by decreasing the fight or flight response.Carrin-Lotus

2) It’s your HEART that counts

Studies have shown that yoga practice lowers blood pressure, improves blood flow, and may also reduce atherosclerosis.

3) Cover your BACK

Regular sessions provide short-term (and possible long-term) relief from chronic lower back pain.

4) Breathe easy

Sixty five minutes of yoga a day lowers the use of asthma medication. Yoga has also been found to lower the vagal reactivity that precedes asthma attacks.

5) From strength to strength

Regular practice promotes long-term flexibility by making muscles more elastic.

Yoga Back Bridge6) Limber up!

Stretching and strengthening the yoga way leads to less pain and better all-round functional movement.

7) Be full of beans!

Two 90-minute yoga sessions a week can reduce fatigue by 57 per cent.

8) Get back on your feet

Yoga is good for your overall health. Just two weekly 90-minute yoga sessions can lower inflammation by 20 per cent.

9) Bye bye cramps!

Yoga lowers the levels of hormones that cause menstrual cramps.

10) Give your sex life a boost

Regular yoga raises arousal and lubrication by increasing blood flow.

If you have any questions on how Fitology Yoga can help you, do email us at: yoga@fitology.my.

For more information on Fitology Yoga group classes or to book your private training sesssion, check out www.fitology.my/fitology_yoga, or call +60 3 2201 4311 today!

 

 

 

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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!