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Fitology – minimum effort, maximum perspiration

Have you ever heard of working out for a minimum amount of time, to get maximum results?

If I told you that instead of sweating it out for an hour on the treadmill, you only needed to work out for half and hour, then sit back and relax, you would probably think I was crazy. We all know that we need to work out for at least an hour, to see any results right?



work it!

We recently went to check out “Fitology” and it’s 360° fitness programme, which was suppose to do just that – short amounts of work out, with maximum results. Fitness without fatigue is the name of the game, and isn’t that just ideal, if you think about it?

Anyway, the 360° fitness programme is divided into four steps. When you arrive, you fill up a form to say what your fitness goals are and a short assessment of your fitness level. You will then be put through the motions of step 1 – 4.



Step 1

Exercise; for cardiovascular fitness and muscular strength (only 30 minutes)

Step 2

Far Infrared (FIR) Sauna; for detoxification, boosting metabolism and tissue repair (30 minutes)

Step 3

Delicious Smoothies; for nourishment! (10 minutes break and rest and re-energize)

Step 4

Sports Therapy: for flexibility and restoring balance to your musculo-skeletal system (1 hour)


So, here is what I did, personally, and I have to say, I really liked the way I felt at the end of the programme. AND the bonus is, I lost 2KGs on the scales. 

The workout as it turned out was Personal Trainer supervised (you get your own personal trainer during the 30 minutes, taking you through the gym equipment – strength and endurance  training). Many studies say that just 15 minutes of exercise every day is enough to boost your life expectancy. Based on this, the workout sessions with a personal trainer lasts for just 30 minutes and incorporates a variety of exercises.

warm up stretches

Squats for a quick warm up


Dead lifts

safety harness for Jacob's Ladder

Then on to Jacobs Ladder – safety harness is strapped on

if you want you can slow down anytime you like

Up Jacobs Ladder.. get the momentum.. 

going up the Jacob's Ladder

Then go faster! The higher you go, the faster it goes..


Then next set of weights – pull with all your might.. 

stretch as far as you can

Keeping your arm long, and straight – reach up as high as you can

break for water

a quick break.. 

burpees are good for the core

then the dreaded burpees..

burpees make you burn fat!

I do believe that my feet aren’t touching the ground;) 

stretch to cool down

cool down, stretch

After the short 30 minute work out, you are then led to a room to prepare for a relaxing 30 minute sauna. Sit back and relax and let you body detoxes in private Far Infrared (FIR) Saunas. There were magazines to read and a nice bottle of water to drink as you sweat it out. The objective is to keep replenishing lost fluids at this point.

music in the sauna!

There’s music in the sauna, so you won’t get bored..

FIR sauna

The temperature is around 50 Celsius so best get comfortable. Water is provided in the sauna and you are encouraged to finish the entire bottle whilst in the sauna for 30 minutes.

So what so special about the FIR sauna? Well, much of the energy from the Sun arrives on Earth in the form of infrared radiation. Unlike UVA and UVB, far infrared is not damaging to the body. Recently we have seen a flurry of extremely thorough medical studies which have looked at the chemical burden in our environment and also our bodies.

men's mags for the men. Lady's mags for then women sauna

men’s mags and women’s mags, depending on your gender;)

We are being increasingly exposed to a whole range of new chemicals. In the last fifty years it has been estimated that 5 million new chemicals have been created by man, of which 75,000 are in regular everyday use, of which less than 10% have had any sort of toxicity testing. These chemicals are now ubiquitously present in the environment, and are well absorbed through food, water, by inhalation and through our skins. Many of them are very fat-soluble and bio-accumulate in our bodies. It is now becoming very clear that the internal environment of our bodies reflects our external environment. Furthermore, because we are at the top of the food-chain and because we live for many years, chemical burden is increasing each year. As such, we really need to consider detox for our much battered bodies.

only if you're not claustrophobic!

these are the single unit sauna – for those who don’t suffer claustrophobia. I prefer the more spacious one that you previously saw. At least I can move my legs and arms around..

Time-honoured methods of detox include saunas, Turkish baths and spa therapies etc. This is where FIR sauna comes in. FIR technology creates resonate absorption which means, it matches the frequency of water in your cells, causing toxins to be released into the blood stream and eventually through sweat. Research shows sweat generated by FIR therapy contains 15 to 20 per cent of non-water elements which include cholesterol, fat soluble toxins and toxic heavy metals, these components are not found in the sweat from traditional saunas or even exercise. To continue the burn from your exercise session, the FIR Sauna also raises your metabolism, with studies showing that up to 900 calories can be consumed in one 30 minute session. Can you imagine burning close to 1000 calories by just sitting in the FIR sauna.. Best news all day! 😉

FIR therapy is also beneficial for a wide range of ailments including the fact that it:

  • Improves Skin Tone
  • Relieves Pain – arthritis, muscle spasms, joint stiffness, sprains
  • Reduces Stress and Fatigue
  • Strengthens the Immune System
  • Strengthens the Cardiovascular System – heart rate, cardiac output and metabolic rate increases, while pressure drops.
  • Lowers Blood Sugar and Cholesterol
  • Increases blood flow helping with the treatment of inflammation, pain and speedier healing rate
  • Improves impaired blood vessel function in patients with high blood pressure, diabetes, smoking and high cholesterol
  • Reduces swelling of prostate in men
  • Controls PMS/yeast in women

Wow, feeling much sprightlier from the sauna, I am led to another room for my one hour long, Sports Massage. But before that, I get to relax and kick back with a  nourishing protein smoothie. The smoothies are made on-the-spot based how you answered the pre-session questionnaire. They are chilled, super tasty and go down really rather well after a hot and sweaty session in the sauna.

After this, depending on whether you are a man or a woman, you get a masseur or a masseuse to administer the sports massage.  This final part of Fitology is to aid your body’s recovery time and promote flexibility. The massage lasts for an hour, and trust me, they are pro’s and they will find the spots that need attention the most!  My sports massage therapists was pretty strong for a lady, and she really knew what she was doing. She took her time kneading out the knots from my tired body and after that, I felt like a million bucks, relaxed and.. famished! Yes, I was hungry.. I guess Fitology really does boost one’s metabolism.


So, if you’re keen to try the 360 Fitness (2.5 hour session) that I just described above, it’s RM200 for a drop in visit.. BUT, the first TRIAL is a steal – priced at the member’s price of RM110!

That’s a really good deal, considering that spa massages alone cost nearly 200 bucks as it is. Here you get a Personal Trainer, A FIR sauna, a top quality smoothie PLUS a one hour massage… and at the end of it all, you lose weight! Oh forget the spas.. FITOLOGY is the way to go!

As part of their membership offer, you get a POLAR FT 40 heart rate monitor worth RM479 thrown in, if you sign up for the year (RM2388) , plus TWELVE Fitology express (360 minus the massage) session FREE. That works out cheaper than my Fitness First membership by an arm and a leg. What’s more, no need to slave at the machines for hours, PLUS you have a personal trainer. Unbelievable!


9, Jalan Riong,
Off Jalan Maarof,
59100 Kuala Lumpur
Tel: 03 2201 4311
Operational Times: 9am – 10pm
Mondays – Saturdays (closed on Public Holidays)
(Note: There are two different Jalan Riong in Bangsar. Fitology is NOT near NST..
If you are on Jalan Maarof, then the Petronas station should be on your left.
Take the narrow turning on your left, just 100 yards from the Petronas Station.
i.e. Turn left just before the Petronas station – that’s Jalan Riong. Carry on up
that road, Fitology is in a big bungalow at the top of the slop. They have private
parking, so park inside the compound)

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7 Responses to Fitology – minimum effort, maximum perspiration

  1. Paprika July 9, 2012 at 3:45 am #

    Dang! This sounds like my kinda workout! Must go try!

    • ciki July 9, 2012 at 3:51 am #

      yeah! I love the smoothies and the massage.. AND the sauna! LOL

  2. Annie Q July 9, 2012 at 5:17 am #

    Oh, very near my house, and yet i don’t know this place! Thanks for sharing, i should go and check it out, sound very interesting and i like the last part most! hahahha

    • ciki July 9, 2012 at 5:24 am #

      Cool babe! Don’t forget to mention Cikipedia for VIP treatment! 🙂

  3. Lynette March 3, 2013 at 10:47 am #

    So is it worth trying out? And is the first trial offer thing still valid?

    • ciki March 3, 2013 at 2:39 pm #

      yes it is!

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