Violent to the Core

Report by Mike James

Krav Maga, a brutal but effective defense system is the hottest new fitness regime in New York health clubs.

It is 12 noon in Times Square. We are in the heart, or should we say core, of the Big Apple, New York City. Three doors up from 90th Street on busy Columbus Avenue. a small third floor dance studio is the site for some violence and mayhem that even native New Yorkers would find unusual. While one of the busiest cities in the world goes about its normal chaotic routine. lawyers, professors, teachers and office workers are exchanging punches, eye gouges, head butts and joint breaking wrist locks.

These new Yorkers aren't arguing over a company takeover, negotiating a Wall Street stock deal, or debating the merits of Seinfeld's last episode. They are practising the Israeli self defense system known as Krav Maga.

Classes in Krav Maga are now being held in health clubs and specialist teaching academies in a number of American cities. But this particular self defence system isn't just another gimmick to lure the trendy health club member searching for the eternal body beautiful, or the martial artist trying to be the next Bruce Lee. Many police and law enforcement agencies are also learning Krav Maga to help subdue suspects without resorting to weapons, and as a self defence system for their officers. Average citizens are learning the discipline to improve their confidence in dealing with physically threatening situations.

Krav Maga (pronounced khrav ma-gaah) literally means contact combat. Originally created for use by the Israeli self defence forces, Krav Maga originated 40 years ago when its founder Imi Lichenfield, an accomplished wrestler and boxer, sought to devise a simple, yet deadly form of self defence. The style itself is a hybrid of techniques using punches from boxing and escape and submission ground fighting skills found in wrestling and jui jitsu.

Krav Maga teaches a beginner defences against punches and kicks and releases from bear hugs, chokes and shirt holds. When individuals become more confident and skilled, they are taught how to defend themselves against knives, clubs, guns and multiple attackers. At advanced black belt level, Krav Maga teaches strategies that deal with terrorist and hostage situations. Because of the deadly nature of these methods, Krav Maga is not considered a sport. It has no competitions nor is it suitable for tournaments like other martial arts.

Rhom Mizrachi, 30, principal instructor at the Krav Maga academy in New York. explains that the self defence techniques used are based on 5 major principles. First the style is designed around a person 's natural reactions. "We try to teach skills at the spinal level", he says. "That way a person will react to a threatening situation immediately without having to think about complex moves. It's no use teaching fancy high kicks to a person whose flexibility doesn't allow them to kick high."

Secondly, Krav Maga is not based on a person's strength and power. "A weak person should be able to beat a stronger person or a female beat a male if the correct techniques are used", Mizrachi explains.

Thirdly, a defensive motion is not executed without a countering offensive motion. "If you can avoid a threatening situation, by all means do so, but if you are cornered it's no good just defending, defence must combine with offence."

The fourth principle is fairly self explanatory. Attacks are launched at vulnerable areas such as the groin, knees and fingers. The fifth principal is not to use overwhelming force, only sufficient force to stop the attack and not cause disabling injury.

Katrina Koghe, 25, a keen cyclist and runner, began learning Krav Maga in 1995 after she learned about the brutal rape and murder of a female jogger in Central Park. "I had passed that area many times while doing my laps. I had also heard of 6 other rapes in that vicinity, so it got me thinking", Koghe says. She originally attended a weekend seminar on Krav Maga. After that she became so interested she is now studying to become an instructor. "It's a very easy art to learn and doesn't have the complex forms and many high flying kicks of other arts", she explains, "Krav Maga also has other benefits, It has increased my confidence and overall fitness level. My upper body strength has improved significantly and that has been a great help for my cycling and jogging,"

Haim Zout, 60, president of the Krav Maga Institute in Israel. is the highest ranked individual in this technique in the world, An amiable bear of a man, he has been teaching the art for 35 years, "It's not a pretty art", he explains, "It's designed to defend and attack in the minimum time required."

Even though Krav I aga is certainly not for the faint-hearted, health clubs throughout America are beginning to offer classes at beginner and advanced levels, People as young as 10 and as old as 72 attend the Krav Maga Academy in New York City, The continuous drills and emphasis placed on speed, endurance and co-ordination make for a great workout for people of all ages and levels of physical fitness.

Father and son, Rick and Matt Scheffer, have been learning Krav Maga for over 3 years, Rick, 45 and Matt, 16, look like a very average father and son, but their polite and courteous natures are forgotten once they begin practicing choke holds, joint locks and simulated eye gouges, They chose Krav Maga because of its emphasis on self defence rather than the sporting aspect. "It's a great way for us to do an activity together that doesn't rely on a lot of athletic ability", Matt explains, They had tried kick boxing before but were turned off by the emphasis on competing.

Haim Zout emphasises that the 'underlying philosophy is not one of all out attack to maim or hurt someone, "It is important to be a good person, and it's often better to walk away from a situation", says lout, a point he emphasises to all instructors and potential instructors, "If you are in an unavoidable combat situation, you should only use enough force to subdue your opponent, not to kill or maim them ," Nevertheless, attackers most often don't fight fair, so effective techniques often need to be very brutal. Hence the necessity for normally mild mannered people like Rick and Matt to practice lethal chokes and eye gouges, albeit in a simulated fashion.

During one of Haim Zout's demonstrations, a female student questions him about the effectiveness of a particular method he advises using if an attacker approaches with a club, "What if the attacker is huge and comes for you like this?", she asks, demonstrating a lethal downward swipe to Haim's head, Without flinching, Haim gently deflects the club by stepping in and pushing the "attacker's" elbow, Then within nano seconds, he simulates clawing the ╘assailant╒s╒ eyes with a scooping motion of the fingers, For such a big man, Haim's movements are cat like, resembling a child pushing its mother's hand away while scooping out some extra ice cream with its fingers, the attack is diverted effortlessly.

Will Krav Maga follow Boxacise, Spinning and Muscle Fitness as the new must-do class at health clubs? With personal safety an increasingly important issue in most big cities around the world, Krav Maga is becoming more and more popular among people of all ages, male and female, Over 100 police departments throughout America are now learning the discipline and Krav Maga institutes can also be found in countries in Europe and South America.

Mike James is Manager, Fitness Center, Health Services Department, The World Bank, Washington, USA.

True or False?

Facts, fallacies and falsehoods from the world of physical fitness. Mike James breaks the shackles of age old husband and wives tales.

If you stop weight training your muscles turn into fat! Saunas and rubberized clothing will help you to lose weight! Grapefruit will burn up fat! ... Words of wisdom? No, absolute hogwash!

Ever since man has exposed the benefits of regular exercise and proper nutrition, there have been many myths which have somehow translated into facts in the minds of many people.

We can even look back as far as the turn of the century where an American named Horace Fletcher gained prominence by claiming that the full nutritional benefit could only be gained by chewing food 32 times. Fletcher's theory was based on the fact that human beings have 32 teeth and thus should masticate their food 32 times before swallowing. His theory came to be known as "Fletcherism" and apparently gained some prominence among fitness fanatics of the time.

Today with greater medical and scientific research we can look back and laugh at the folly of such theories. Yet even today it is still surprising to see how many of these age old myths and misconceptions still exist.

Let's examine 5 of the more commonly held beliefs:

Myth 1: When you stop weight training your muscle will turn into fat.

The origins of this myth can again be traced back to the early part of the 20th century. During this time travelling circuses often had a resident "moustache twirling" strong man who lifted heavy weights and performed amazing feats of strength.

Weights in these days were rather cumbersome and usually consisted of cast iron globes joined by a heavy welded piece of iron. Plate loaded barbells and dumbbells did not come into existence till circa 1920. These circus strongmen were usually large, bulky men devoid of any athletic prowess who trained on beer as much as exercise.

So the popular myth of weights leading to a bulky, clumsy physique was born. The advent of the plate loaded barbell and systematic weight training programs has helped to demystify weight training. Today weight training is an integral part of training for people of all sports and for the general fitness enthusiasts.

The error of this claim is not merely a result of people's misguided perceptions. The fundamental concept of muscle turning into fat is a physical impossibility. Muscle and fat are two different cellular structures. One cannot miraculously turn into another. This would be akin to wood changing into metal.

What often happens is that people upon stopping weight training or exercise decrease their energy expenditure. If there is not a corresponding decrease in calorie intake, there will be an increase in adipose or fat tissue. This is particularly apparent with weight training where a complete stop in training will result in muscle atrophy (shrinkage). This loss in muscle size when combined with increased fat tissue will add to the misconception that muscle has turned into fat.

Myth 2: Saunas and rubberized clothing enhance weight loss.

Saunas and the wearing of rubberized clothing while exercising have frequently been used by jockeys, wrestlers and boxers as a means of getting down to a prescribed weight limit. The increased sweat loss leads to an immediate loss in weight.

This weight loss is not permanent and the practice can prove to be very dangerous. When jockeys and boxers weigh in for their event they are often in a dangerously dehydrated state. Once they are declared "correct weight" they are usually rushed away and given copious amounts of water to replenish their vital bodily fluids.

The wearing of rubberized clothing can be particularly dangerous. This type of clothing doesn't allow sweat to evaporate and so hinders the body's cooling process. The resulting dramatic increases in body temperature can cause excessive dehydration and ultimately heat stroke or heat exhaustion.

Myth 3: The concept of spot reduction.

Many people believe that by exercising a specific area, for example, the hips or buttocks, the fat in that area will disappear. Prime examples of this are people doing high repetitions of sit ups, leg raises and single leg lifts to selectively decrease fat of the stomach and thighs.

Although this will tone up the desired areas, there is no evidence to suggest that fat will be selectively utilized from these areas. Research indicates that fat is burned up from fat stored all over the body.

To reduce body fat you should decrease calorie intake and increase your energy expenditure with a combination of aerobic and muscle toning exercise.

Myth 4: Weight training can lead to the development of excess muscle bulk in females.

For years coaches and athletic trainers eschewed the benefits of weight training for females claiming it would lead to increased muscle bulk and hence slower athletes.

Again extreme examples like Olympic shot putters and competitive body-builder were seen as the norm for the average person. However, recent research has shown that muscle bulk is dependent largely on the presence of the male hormone testosterone.

Females, in most cases aren't able to develop large muscle bulk as their bodies do not produce testosterone in sufficient enough quantities. A properly constructed weight training program can help in toning up the body and improving posture, strength and muscular endurance. Many of today's leading film and recording artists like Cher and Linda Hamilton, see weight training as an essential part of their fitness regime.

Myth 5: Grapefruit helps in weight loss by burning fat.

Over the years, many foods such as grapefruit and protein drinks have gained notoriety as being exclusive foods which help burn up fat. Why food like grapefruit have been singled out is not clear. Perhaps grapefruit's acidic nature gave rise to the notion of burning up fat.

Many foods which have from time to time claimed "fat burning" abilities are low in calories and may be used as a substitute for more calorific foods, thus helping in weight loss. As the term implies, this food would have to enter fat cells and burn them away -clearly a false concept indeed.

Tae-Bo

COULD AMERICA'S NEWEST FITNESS CRAZE BE BAD FOR YOUR HEALTH?

A kicking, punching new exercise that has taken the US by storm has its fans and its critics.

By Mike James

Australia has its fair share of sincere, neatly coifed presenters on late night television, enthusiastically endorsing everything from kitchen appliances and weight loss devices, to memory enhancement systems and fool proof ways to improve your golf swing. In America, however, with its abundance of cable television stations, infomercials absolutely saturate the airwaves. The fitness industry is a prime target for infomercial producers trying to promote the new 'must have' piece of fitness equipment, dietary supplement or exercise regime.

The newest fitness craze to sweep American is Tae-Bo. In the five years I have lived in the United States I have never seen as much publicity given to an exercise program or fitness product. The Tae-Bo publicity machine is not confined to infomercials. The tae-Bo publicity machine is not confined to infomercials. The creator of this exercise system, seven times world karate champ Billy Blanks, has recently appeared on The Oprah Winfrey Show, the Today Show and nearly every other major program on broadcast television. Some of Hollywood's biggest stars have jumped on the band wagon with comedian/actor Sinbad, singer Paula Abdul and General Hospital star, Real Andrews, eagerly espousing the benefits of Tae-Bo. Add to this a list of devotees that includes Ryan O'Neal, Goldie Hawn, Pamela Anderson, Sugar Ray Leonard, Shaquille O'Neal and a host of others from the world of sport and entertainment

So what the heck is Tae-Bo? Basically it is a form of exercise which combines the skills, moves and drills of Tae Kwon Do and Boxing. What makes it different from boxing, kickboxing or other martial arts is the intensity and the variety of movements used.

Billy Blanks has created a work out system set to hip-hop music. A typical class lasts 60 to 75 minutes and provides both an aerobic and strength workout. The continuous movements, like kicking and combination punching, utilize large muscle groups and keep the heart rate elevated. The various boxing drills require strength and muscular endurance of the upper body as the arms are held at shoulder height. The Tae Kwon Do kicking movements require balance, co-ordination and leg strength.

Kareem Abdul Jabar is an experienced martial artist who has been practicing Tae Kwon Do for over 26 years competing at national level, and has a Masters degree in Exercise Physiology from the University of Illinois. He is one of only 16 instructors certified and approved by Billy Blanks to teach Tae-Bo. Kareem says that one main difference between Tae-Bo and other boxing based classes is that there is no equipment required. "You don't need hand wraps, gloves or heavy punch bags hanging from the ceiling. Tae-Bo classes are also low impact, effective and fun.

While Billy Blank's boxing and martial arts skill is obvious, it is his personal charisma which provides the main motivation. He has a great body, a personable manner and a teaching style that caters to people from all walks of life and levels of physical fitness.

"The classes are not combat or self defense oriented. You may learn a few things about how to punch or kick effectively, but this is not the main focus of Tae-Bo. It is just a great way to get fit and have fun," says Kareem.

But even with the avalanche of publicity and endorsement from Hollywood celebrities, Tae-Bo has its critics. Many fitness experts claim that these classes are primarily for those of advanced skill and physical condition. Others argue that it takes a solid foundation of flexibility, strength and endurance to attempt many of the complex movement patterns and rigorous punch-kick combinations. They also point to a number of potential problems with over crowded classes and lack of individual attention for members that could lead to serious injury.

The American Council of Exercise (AC E), a respected group of fitness professionals who set standards for the fitness industry, is concerned about the chance of injury not only in Tae-Bo but also in all boxing or martial arts classes . In a recent policy statement they listed the common mistakes beginners make in kick boxing style aerobic classes. These include "over extending kicks (kicking too high), locking the joints when throwing punches or kicking, exercising beyond fatigue and wearing weights or holding dumb-bells while throwing punches."

Many traditional martial arts experts are also concerned that some of the more elaborate kicks and punches are taught too quickly with very little emphasis on correct technique. Moves' like roundhouse kicks (where the person's leg circles high in a circular motion) often take six months to teach in a traditional martial arts setting. In some Tae-Bo classes beginners learn roundhouse kicks in the very first lesson. This type of kick places a great deal of strain on the lower back and hamstrings for even the fittest and most flexible of participants.

Billy Blanks and his organization are aware of these criticisms and have begun offering beginners classes at many of the health clubs where Tae-Bo is offered. Kareem is also aware of the problems that can occur with this type of class. "What sometimes happens is you have a person teach a class who may have martial arts or kick boxing experience. They may be great at teaching technique, but have no idea of exercise intensity. For them, everything is done at high speed with no thought for a beginner, or with an over emphasis on technique which can quickly bore a person who is just after a good workout. On the other hand, you may get a person who is knowledgeable in the area of intensity and exercise science but with little idea of how to perform or teach the skills", Kareem adds.

Organizations like the American Council of Exercise are not totally critical of classes like Tae-Bo. "The high intensity level that makes these classes difficult for novices is also what makes them an effective, rewarding exercise for the very fit," says spokesperson and chief exercise physiologist Richard Cotton. ACE also offers a list of safety tips for beginners thinking about joining a Tae-Bo or kick boxing type of class which include: picking a qualified instructor, avoiding over  crowded classes, going at your own pace if you are a beginner and choosing only a beginners class, not extending your kicks beyond flexibility and strength levels and not locking your arms when punching and your legs when kicking. Turn on your television set anywhere in America and chances are you will see Billy Blanks or one of his Hollywood pals practicing Tae-Bo. It is also beginning to make its presence felt in Australia. Give it a try. It may just give your exercise program a kick-start for the new millennium.

Mike James is Manager, Fitness Center, Health Services Department, The World Bank, Washington. USA.

Model Kitty Chiller. Photographs Lisa Saad. Garments New Balance

Stength and Endurance

Mike James examines two important but often neglected aspects of physical fitness

To many people, the terms strength and muscular endurance seem interchangeable. Both evoke images of strong, muscular bodies straining sweat glistening torsos of Schwarzeneger proportions while furiously pumping iron.

Although closely related, there is a subtle difference between the two. Strength may be defined as the force a muscle or muscle group can exert against resistance in one maximal effort. A weight lifter pressing a heavy barbell above the head, Dean Lukin style, is a classic example of strength.

Muscular endurance is the ability of a muscle group to perform repeated contractions against a light load for an extended period of time. A person in the gym performing high repetition bench presses or high speed extended drill on a speed-ball is demonstrating muscular endurance. In a sporting context Olympian Stephen Moneghetti displays excellent levels of both aerobic and muscular endurance in completing the gruelling 42 kilometres marathon run.

So by their strictest definitions, strength implies a short maximal effort and muscular endurance requires repeated efforts over an extended duration. While our two examples (Dean Lukin -(1984 Los Angeles version, not the 1992 svelte model) and Stephen Moneghetti, are extreme opposites, the average sports performer requires a balance of both strength and muscular endurance. This balance will depend on the nature of the event.

Australia's Gold Medal 1500 metre swimmer Kieran Perkins requires strength to spring powerfully from the starting blocks and to surge ahead at various points of the race. He also requires great muscular endurance to maintain his stroke while resisting fatigue. The same applies to our gold medal winning "Oarsome Foursome" rowing combination.

Strength and Muscular Endurance for the Average Person.

While strength and muscular endurance is necessary for these elite olympians, what about the average person just looking for a little bit of extra fitness and conditioning?

In today's highly automated society, it appears there is little need to be physically strong. For many of us the only time we require minimal levels of physical strength is when we hang out the washing or take out the garbage. Some people claim to get enough strength by pilling up bills and jumping to conclusions!

Why then should we include a strength and muscular endurance component into our fitness program? Isn't aerobic and flexibility work enough? After all who ever dies from a small bicep anyway? True enough, but there are practical situations where strength and muscular endurance can be very important. Let me illustrate this with a personal anecdote.

My brother's job as an airline pilot requires him to be in good physical condition. Like all pilots he has to pass a yearly medical examination which monitors his weight, blood pressure and aerobic fitness. While he is not a fitness fanatic, he jogs regularly and watches his diet.

For years he ridiculed the pursuit and maintenance of strength via weight training and traditional exercise like push ups and sit ups. "Why do people waste their time doing those things?", he would say. "That's only for mirror watchers, all you need to get fit is a pair of runners and two legs".

Strong sentiments -however, sentiments he was to rue dearly one day after taking his outboard motor boat out to sea for a spot of fishing. About one kilometre from shore the automatic motor stalled. To start it again he needed to pull the motor's rip-cord. While the strength required to do this is only minimal, my brother simply couldn't find the upper body strength to start the motor.

After five or six attempts his shoulders, arms and chest were fatigued. Suddenly he was in a life threatening situation. On dry land the kilometre back to shore would have been comfortably covered with a five or six minute jog. But out at sea, he was in a sink or swim situation. Even though he was a good swimmer in his youth, he was now too tired to attempt a one kilometre swim. Fortunately he was spotted by a passing fisherman who started the boat manually with one swift pull of the rip-cord.

Even though this is a fairly extreme example it indicates the practical implications of including strength and muscular endurance components into our personal fitness program.

On a daily basis, manual tasks are made easier by this form of training. You will be able to tackle jobs like painting, gardening and moving furniture without suffering undue aches and pains in muscles you didn't know existed. You only need to visit a doctor's or physiotherapist's waiting room on Monday mornings to see how people suffer from these traditional weekend activities.

How to Improve Strength and Muscular Endurance

Research indicates that the best way to increase strength and endurance is by some form of progressive resistance training (P.R.T.) The most common and effective form of P.R.T. is weight training. A properly structured weight training program can increase strength by employing heavier weights with a lower repetition range ie: 4 to 8 reps. Muscular endurance can be improved by utilising lower weights with higher repetitions ie: 10 -20 reps.

The advantage weight training has over other forms of strength training is it's capacity for progressive overload. This means that once a muscle or muscle group adapts to a particular weight and repetition range, the weight can be increased thereby overloading the muscle and causing it to work harder, resulting in increased strength levels.

The best way to increase strength and endurance is by some form of progressive resistance training. The most common and effective form is weight raining.

This is not meant to totally decry pushups, sit-ups, chinups and the more traditional forms of strength training. These can prove a very useful adjunct to a fitness program, particularly for people with a limited time-frame or no access to weight training equipment.

The traditional boxer's speed-ball is another very useful training apparatus. Patience is required for beginners but once you establish a rhythm it is an excellent way to improve hand/ eye co-ordination and power in the arms and shoulders. The speedball also has many other sporting applications and is used extensively in training by sprinters requiring faster arm action and by racquet sports people to improve reflexes and timing.

The extent to which you train for strength and muscular endurance will depend on the time you have available and your specific fitness/sports goals. For the average person, 10 -20 minutes of weight training, speed-ball or calisthenics done in a cross-training format with aerobic and flexibility work three times per week, will provide a good balance approach to physical fitness.

Before embarking on weight training or any type of strength program, consult a qualified physical educator who is experienced in progressive resistance training. He or she will be able to set realistic goals for your body type and ensure that you balance muscle groups using correct exercise techniques.

GET LONG, GET STRONG, GET LEAN

AND WITH PILATES THERE'S NO PAIN AND NO SWEAT.

BY MIKE JAMES.

It's the fastest growing exercise technique in America. From just five studios in the world in 1976, the number has grown to thousands in the US alone. Nearly every American gym offers some form of Pilates instruction.

Hollywood devotees like Madonna, Vanessa Williams, Sharon Stone and Courtney Cox sing its praises. It promises that you'll feel better in 10 visits, look better in 20 and have a new body in 30. And as people shift their attitude to mind-body workouts; it appears to be the way to fitness nirvana in the new millennium.

Pilates (pronounced Pih-LAH-tees) is an exercise method founded in the early 1920s by Joseph Pilates. Born in Germany in 1880, he was a sickly child who suffered from asthma, rickets and rheumatic fever. At a young age he devoted himself to becoming physically stronger.

He became proficient at bodybuilding, gymnastics and many other sports. He worked as a boxer and circus performer and experimented with yoga, dance and strength training. Finding no one form of exercise that encompassed what he perceived as the perfect strength training routine, he created his own. After immigrating to the United States in 1926, he opened an exercise studio in New York, which is still in operation today.

Pilates originally called his exercise system Contrology, emphasizing control of the mind and body. His methods soon became very popular with the dance community. Well-known dancers of the time, Martha Graham and George Balanchine, became Pilate's devotees and sent their students to him for training and to heal injuries. Until recently, Pilates remained a relatively secret system known only to ballet, dance and performance artists who understood the powers of concentration and control, and the mind-body connection. 

The Exercises

The repertoires of more than 500 exercises are non-impact and designed to tone, elongate and strengthen all muscle groups. The goal is to produce a balanced body, where all muscles work in synergy.

There are no heavy weights involved, and in most cases, very few repetitions. Control is the key.

The exercises, which are all variations of the 36 traditional yoga postures, have unique names like Teaser, Hundreds and Tower. All movements originate from the core abdominal muscles termed the Powerhouse, the area from the bottom of the rib cage to the hips. If the center of the body is strong, the body as a whole will function better. Powerhouse muscles help support the spine and pelvis and by focusing on these, Pilates is an ideal system for strengthening the lower back and abdominals and helping you achieve a tight, toned waist line.

Participants focus on controlled breathing and stabilizing the back muscles. In Pilates, like ballet, every movement is honed to perfection through control of mind and body.

Debbi Vincent, one of America's leading aerobic presenters and personal trainers, has been using Pilates techniques for the past three years. When I visited her at Definitions, a leading Fitness club in Washington DC, she was taking her client, 30-year-old Annie Lovejoy, through a one hour session of Pilates exercises. To the uninitiated, the exercise equipment looks like something found in a medieval torture chamber. In true Dominatrix fashion Debbi made sure each repetition was slow and controlled, concentrating on stretching, stabilization and rhythmic breathing. What makes Pilates different from other training regimens? "The emphasis on stabilization of the torso, and core body strength, makes people more focused. It also creates a greater body awareness and better posture", Debbi said.

Pilates is an ideal training system for athletes. Many professional sports teams now use its equipment and techniques to supplement their training. But Pilates may not be suitable for everyone. Some people are not mentally prepared for the focus and concentration that is required. The movements also require lots of supervision and hands-on assistance from a qualified, skilled trainer. One-on-one training or small classes are essential.

It is also important to understand that despite the media hoopla and endorsement from Hollywood superstars, Pilates is not the panacea of exercise. Earl Williams, personal trainer and owner-operator of Definitions says "Some people see the media publicity about Pilates and expect their body to change overnight. Like all other exercise techniques it takes time and a combination of rest and proper nutrition to achieve your goals." {C}

The Equipment

The beauty of Pilates is that you can perform the movements anywhere. Most exercises can be performed without equipment but this, does, however provide variety and added resistance to each movement. Equipment includes the Mat, the Wall, small and large Barrels, and the Cadillac. 

The most essential piece of equipment is the Mat, which should be sturdy enough to support your back and neck during the various movements. Various exercises are performed against a wall. More resistance can be added by expanding springs to a wall with a device called the Cadillac, which also comes in an advanced model that looks like a square hospital bed enclosed by a frame of steel rods. Barrels, which are adjustable elevations rising from the mat like a camel's hump, are used to enhance breathing and to work the muscles of the back in aiding correct posture and movement.

With the rediscovery of Pilates, fitness enthusiasts have a new non-impact form of exercise that can provide a great strengthening workout with little risk of injury. The emphasis on control and concentration in the abdominal and lower back area is making Pilates popular amongst dancers, athletes, health club members, and people from all walks of life.

Why did such an effective exercise system take so long to become popular? The reason for the delay is best explained by the words of Joseph Pilates himself, "People will not understand the brilliance of my work for another 50 years.

From your armchair to a half marathon in 12 weeks

By Mike James

For many people who have never run regularly or have been at best only a spo radic jogger. the thought of completing the half marathon distance of 21 km is extremely daunting.

However, with adequate preparation, there is no reason why 21 km should be an insurmountable distance. The following 12 week program aims to help you finish the 21 km comfortably.

By finishing comfortable we mean with no blisters or so re feet, no excruciating chating and no extreme stiffness the next day.

The key to accomplishing this revolves around common sense preparation and a commitment to consistent training. Consistent training means running 5 -6 days per week over the entire 12 week period.

Preparation - Prior To Training

All your running gear should be comfortable and not cause chafing or blisters. If you are overweight and chafing is a problem, apply Vaseline to troublesome areas like the inside of the leg, under arms and nipple areas.

Also make sure you have good running shoes. The importance of good running shoes can't be overstated. Even though some running shoes may seem expensive the correct choice here will save you time and money spent at Doctors and Physics recovering from injuries. Good running shoes will support the ankles and whole kg area as they pound the pavement and parklands on route to 21 km.

You may even like to buy two pairs of running shoes, one pair slightly lighter for race day. Don't make the mistake of running in new shoes on race day, you could end up with badly blistered feet. Make sure they have been worn in and road tested first.

If the weather is hot, wear loose, light coloured clothing, a hat and c1on't forget to slip, slop, slap on a protective sunscreen. Drink regularly prior, during and after a training run. You may choose one of the commercial athletic drinks but plain old tap water will usually suffice. In races 500 -750 mls of water per hour is recommended.

Find a friend or training group to run with, but don't try and set unrealistic expectations by competing with better or more experiences runners. Find your own pace and case into it comfortably.

Stretch gently before and after each run, paying special attention to the calves, quads, hamstrings and lower back. Include a rest day in your training. Your body needs time to recover and restore energy.

THE 12 WEEK PROGRAM

WEEK 1-4: Creating An Aerobic Base

To run 21 km requires a high level of aerobic endurance. In simple terms the ability of the heart and lungs to pump blood to the working muscles over an extended period of time. You will also have to strengthen and toughen the legs and lower back which will be your supporting structures over he distance.

The first four weeks of the program will concentrate on long, slow distance (L.5.D.) running. The purpose of this is to get your legs used to running for longer periods of time. The pace is purposefully slow so that there is less chance of impact injuries. Remember your body is not used tot his kind of activity.

A sample daily program for weeks 1 -4 could be:

      Wkl   Wk2   Wk 3  Wk4 

MON   4km   4km   Rest  4km 

TUES  4km   4km   5km   4km 

WED   5km   5km   5km   5km 

THURS 3km   Rest  6km   Rest 

FRI   4km  4km    6km   5km 

SAT   Rest  4km   Rest  4km 

SUN   6km   9km   10km  12km 

TOTAL 26km  30km  32km  34km

N.B. Rest days are placed at different times of the week to add variety to the program and are usually after 4 -5 days of running.

WEEK 5 -8: Aerobic Base, Hills, Some Overdistance Training

Your weekly total km is now 1.5 times the 21 km distance. To further enhance your aerobic base we will concentrate on L.S.D. combined with some hills for developing strength. This will culminate in a long slow run over a course further than 21km. On race day the distance itself shouldn't be a problem. With a good aerobic base you will be confident of covering the distance. This will allow you to seek a better time. The hills will add strength to your legs and provide variety to the program.

A sample daily program for weeks 5 -8 could be:

      Wkl   Wk2   Wk3   Wk4 

MON   Rest  Rest  Rest  Rest 

TUES  5km   6     6     6 

WED   4km   6     6     6 

THURS 7km   5 Hills     7 Hills     10 

FRI   5km   4     4     4-5 

SAT   3or rest    4     4     Rest 

SUN   14    15    18    23

TOTAL 38    40    45    50

N.B. Choose a course with an undulating terrain rather than doing repetitions on one hill. This enables your body to acclimatise to different inclines and avoids boring repetition training. Rest days are now after your longest weekend run.

Don't worry if your km total is not exactly the same as on the table. This is a guideline only.

WEEKS 9 -10: Incorporate Some Speed Play

You are now running approximately 50km per week. This has established a good aerobic base. For the remaining 4 weeks we will not increase total weekly kilometres.

We can now concentrate on some speedplay or fartlek training. There is no need for a systematic stop watch approach to this phase of training. As the term applies it should be a play activity, free of any strict regimentation.

By incorporating spontaneous changes in pace over various distances and terrains you can add variety to training and simulate race conditions where you may like to surge past or drop back.

Be careful nor to overdo this as it could lead to overuse injuries. Run at a slightly faster pace. Don't sprint flat out.

You may choose to do a session on a football oval or athletic track ntixing 400 metre and 200 metre runs. Again, don't overdo it by trying to emulate Darren Clarke. Run at a slightly faster pace and then back off and recover.

      Wk9               Wk10

MON   Rest              Rest

TUES  8                 8 speedplay

WED   7 speedplay       6

THURS 5                 10

FRI   5 Oval session    5

SAT   5                 Rest

SUN   18                23

TOTAL 48km              50km

WEEKS 11 and 12: Tapering Off Until Race Day

The hard conditioning work has now been done. You should be confident of running 2lkm. The final 2 weeks will aim to maintain your aerobic base and leave you fresh for the big day.

It is important that you get adequate rest during these last 2 weeks and resist the urge to overtrain. Also as we reduce the distances, avoid substituting too much speed work in the last 2 weeks. Focus your energy on the big day.

A sample tapering program could be:

Wk    11    Wk12  Wk13

MON   Rest  Rest  Rest and Celebrate

TUES  6     7

WED   10    10

THURS 5     5

FRI   5-7   5

SAT   Rest  Rest

SUN   12    21

TOTAL 38-40 48

On the day of your 21 km race, make sure you arrive in plenty of time. Remember to drink during the race even if you are not thirsty. Stick to your own set pace, don't try anything different from what you have done in training.

Plenty of people will be full of adrenalin and surge past you at breakneck speed. Resist the competitive urge to keep up with them. 95% of these people will flounder as the race progresses.

If you follow this 12 week build up and are adequately prepared mentally this will be a most enjoyable run. 21km is a good distance because it is not a short, seemingly all out effort like a 5km or lOkm run nor is it as energy sapping as the 42 km marathon distance. 

Remember to cool down slowly after you finish. Most importantly -celebrate. You have worked hard to achieve this and have laid the foundations for a lifetime of physical fitness.