Fitness for the 90's and beyond

The first in a special series of articles on physical fitness

by Michael James.

We've all heard the word and most of us have our own ideas of what fitness involves. Some look to acquire bulging biceps while others aim for the lean and mean effect. In this issue we look at a simple definition of physical fitness and examine it's most important component -Aerobic Conditioning.

Ask any group of people for their opinion on the meaning of the term "physical fitness" and you are likely to, get a wide variety of opinions. Some will opt for the strength and muscularity of movie star and former Mr. Universe, Arnold Schwarzenegger and his female counterpart Ms. Universe Cory Everson. Others will point to the speed, strength and agility of Aussie Rules stars like Dermott Brereton or Rugby League's Andrew Edinghausen. Then there are those who will choose the lung bursting endurance capacities of our marathon stars, Steve Moneghetti and Lisa Ondieki, as true role models of physical fitness.

Clearly these individuals exemplify the wide range of body types and fitness levels required for different activities. These people have been able to specialise in certain components of physical fitness which best suit their chosen career or sport. To recognise the specificity of training required let's compare Arnold Schwarzenegger to Steve Moneghetti. It would be hard to imagine Steve in the final posedoyvn for the Mr. Universe title and similarly it would be highly unlikely for Arnold to cross the line as winner of the Berlin Marathon.

What does the average person with no aspiration for movie stardom nor Olympic gold look for in a physical fitness program?

Physical Fitness

Physical fitness has 5 major components:

1. Aerobic Conditioning
2. Flexibility -range of motion of a muscle and joints
3. Body Composition percentage body fat
4. Strength
5. Muscular Endurance

Notice here that no mention is made of factors like speed, co-ordination, reflexes and a myriad of other terms. These factors may be essential for the effective execution of a sporting skill but are considered inherent or learned motor skills which function independently of the 5 fitness components. Indeed a person may have terrific reflexes and co-ordination, yet an appalling fitness level.

Sports-people will train differently for each of these fitness elements depending on the nature of their sport. Schwarzenegger and Everson will place a greater emphasis on training for body composition, strength and muscular endurance via weight training, whereas Moneghetti and Ondieki will spend the majority of time looking to improve their aerobic capacity via running.

The average person should look to attain good levels in all these aspects of fitness, but by far the most important for our day to day life is aerobic conditioning.

What is Aerobic Fitness?

Mention the word "aerobic" and most people conjure up images of leotards, sweat bands and bodies huffing and puffing in an exercise to music class. The term aerobic literally means "with air". Aerobic conditioning is the ability of the heart and lungs to transport oxygen to the working muscles during exercise. Put simply it means stamina, endurance or plain old staying power. The greater a person's aerobic conditioning, the longer he is able to perform a task like running a distance, riding a bike, swimming or playing tennis without suffering undue stress or strain.

A person's aerobic capacity can be measured or predicted accurately by a series of graduated exercise tests on a treadmill or bicycle ergometer. Depending on the technical sophistication of the testing apparatus, heart rate and respiratory responses to graduated increases in exercise intensity are recorded. We then obtain a measure known as "maximum oxygen uptake" (MVO 2). These tests are at present the single best indicators of one's aerobic capacity. The higher the MVO 2 the higher a person's level of aerobic conditioning. MVO 2 is measured in terms of a person's body weight -(millilitres per kg of body weight). Athletes who score the highest in these tests are usually cross country skiers, marathon runners, rowers, squash players, triathletes and anyone involved in exercise requiring high levels of endurance. Obviously, the average person will be unable to devote the time required to reach the level of fitness of elite sports-people. How then do we increase our aerobic fitness?

Aerobic Exercise Guidelines

To achieve a good level of aerobic fitness one should adopt the following guidelines as to the frequency, intensity and type of exercise:

Frequency

Research indicates that to achieve a training effect from exercise, the minimum requirement is 3 times per week. Any less than this and you are probably not achieving a training effect.

Intensity

The exercise should be hard enough to make you perspire and ensure your heart rate is elevated to between 60 -80 per cent of your maximum. It is a good idea to learn how to monitor your pulse. First, determine your maximum heart rate: -(220 beats per minute minus your age). For a forty year old 220 minus 40 equals 180 bpm. To achieve a training effect, this 40 year old should endeavour to raise his/her heart rate to within 60 - 80 percent of 180 beats per minute -ie. between 108 and 145 beats per minute.

During and after exercise, count your pulse for 10 seconds, then multiply by 6. If this 40 year old's heart rate is between 108 and 145 beats per minute, the exercise intensity is O.K. Alternatively, if it is above 145 bpm the exercise is probably too strenuous and needs to be decreased in intensity. If the heart rate is below 108, the person can probably afford to increase the pace. The talk test is a good indicator of exercise intensity. If you can't talk comfortably during exercise, you're probably pushing a little too hard.

Time

Each session should be of about 30 minutes duration. This includes time for a warm up prior to activity and a cool down after the activity. The warm up allows the body to prepare itself for exercise. Ideally this should consist of some light walking ,(stationary bike riding is good if available) to get the blood flowing in the legs, followed by some light stretching and calisthenics.

The cool down phase is also very important. Never come to a complete stop after exercise. Make sure you walk around and stretch the leg muscles to avoid blood pooling in the extremities which can lead to muscle aches and stiffness. Note how athletes even after an exhausting marathon run always do at least one lap for cool down purposes.

Type of Activity

Activities which illicit this training effect are those of an endurance nature which involve large muscle groups over an extended 20 minute period of time. These include brisk walking, jogging, running, swimming, aerobics, circuit training and bike riding. Remember though, walk before you jog and jog before you run to avoid shocking the ankles, knees and back. Sports like tennis and squash can also satisfy these guidelines. However, remember that you should achieve a basic level of fitness first before tackling them. The intensity of these sports and people's competitive nature can often lead to more problems than benefits for the beginning exerciser.

Precautions Prior to Exercise

If you are over 30 years of age and/or haven't exercised regularly for a long time, it is wise to speak to your doctor first before undergoing any exercise program. Once you have been given a medical clearance it may also be advantageous to confer with a qualified physical educator prior to commencing a program. The physical educator will be able to set some aims and objectives which may help motivate you to make the exercise a regular part of your lifestyle. Also, if you have any existing injuries or ailments ego arthritis, such a person will be able to suggest the best type of exercise.

So, all that is required to increase aerobic fitness is 3 sessions of exercise per week of 30 minutes duration, at approximately 60 to 80 per cent of your maximum heart rate. Aerobic fitness is the most important component of fitness for the average person. The heart and lungs are our engine room. They keep us going throughout the day. The heart in particular is our most important muscle. It needs to be exercised more regularly than our shoulder, biceps and pectorals. As the old saying goes -"No-one ever died of a small bicep". If you keep in good aerobic condition, you will exercise to your heart's content.

In the next issue, Mike James will examine another ,important aspect of physical fitness -flexibility.

Cardio Striptease

MIKE JAMES REPORTS ON THE HOTTEST NEW EXERCISE CRAZE THAT HAS AMERICANS SHEDDING MORE THAN JUST EXCESS KILOS!

What pops into your mind when you hear the term "striptease?" Groups of men sitting around a dingy bar, staring at a long-legged woman in stilettos? Or maybe a sea of women admiring the washboard abdominals of male Chippendales bumping and grinding to Tina Turner's ╥It's raining men"? A more refined style of disrobing to music, far more tease than strip, is finding its way into fitness clubs across America.

A graduate of Boston University and an exercise instructor and personal trainer for 14 years, Jeff Costa is the originator of Cardio Striptease. He is also a former stripper at the Roxy Club in Boston and a professional dancer and choreographer. Costa brings all of this experience into his Cardio Striptease classes.

Is it just a matter of getting a group of exhibitionistic fitness fanatics into a room, putting on a popular tune and getting naked? "Definitely not," Costa says. "In my experience all dance classes have a certain amount of sensuality, no matter what a person's gender or sexual orientation. I noticed Pop culture becoming increasingly interested in what I call the 'new burlesque' -where every move and gesture is incredibly erotic and seductive. And, after seeing the success of movies like Moulin Rouge and The Full Monty. I thought about a class format that would push the envelope -not simply a jazz class with sexy movements -but one about sexuality of movement where people take their clothes off and see their body working. The whole point of Cardio Striptease is to learn to love yourself and your body right now, not wait until you have that perfect athlete's or dancer's body. We don't know what tomorrow will bring," Costa says.

Operating out of Crunch Fitness Centres, a wide chain of health clubs renowned for their innovative classes, Cardio Striptease has been a success since day one. "We didn't know if people would be willing to do this in a group setting, " Costa says. "1 believe that every person has a natural human desire to feel beautiful and sexy and comfortable in their own skin. We have segued that feeling into an exercise class and people love it."

There is definitely an element of exhibitionism in Cardio Striptease. Costa exhorts his participants to imagine themselves dancing for their lover or personal fantasy whether it be Brad Pitt or Jennifer Lopez, a significant other or some imaginary person.

The class participants range from 18-year-olds to senior citizens, couples and singles -gay or straight -professional dancers and athletes, to your average every-day gym junkie looking for something different in their exercise program. "While you may sometimes see a professional dancer or film celebrity, the majority of classes are made up of average people, mainly women. Our motto is 'no judgments' and Cardio Striptease is a flagship class that demonstrates this," Costa says.

A typical class starts with a 20 minute warm-up. Here Costa leads members through all the basic moves of a striptease including circular movements of the upper torso and figure-eights with the hips. Just like in a traditional dance class, there is a heavy emphasis on isolating all of the muscles and feeling and visualising them working.

The way it differs from a traditional group exercise class is that we do not do any passive static stretches. We are moving, right from the beginning. The movements are simple and repetitive. There is no complicated choreography in the warm-up."

After the warm-up comes eight step combinations across the floor. Here Costa helps people to find balance, correct posture and body awareness while moving in time with the music.

The second half of the class is an actual choreographed striptease performed to a well-known pop song. "I teach movements the participants can take back to their living room, bedroom or wherever and use to seduce their partner," Costa says.

After a couple of classes ... these same members start coming to class in cowboy boots, Victoria's Secret lingerie and all types of elaborate costumes.

To keep the class interesting, Costa changes the choreography every three to four weeks by introducing a new prop into the routine -a feather boa, a towel, a top hat, whatever is effective in providing some bodily cover to enhance the tease. This also introduces the very important "fun" factor. "With 50 people in a class the energy and laughter is an important part that keeps people coming back," Costa says.

Amidst all this primal sexual energy there are some ground rules. "Nobody ever gets totally naked. The operative word is tease, the aim is to get people to know what is beautiful on their own body and how to expose that in a sensual way. To see someone flash their hips, then cover up, to slightly expose some cleavage, drop their pants and pull them back up; there is a provocative quality that is a basic human drive."

No-one is forced to take off their clothes. Members can do the movements fully clothed, but after a couple of classes Costa finds that these inhibitions have disappeared. "These same members start coming to class in cowboy boots, Victoria's Secret lingerie and all types of elaborate costumes and props to help enhance the tease and the fun."

Cardio Striptease may include some flashing but it is no flash in the pan. Jeff Costa now .has trained instructors teaching in New York City, Miami, Boston, San Francisco and Atlanta. He has also presented to professional instructors in Moscow, Tokyo and throughout Europe. A home exercise video will be available in January of 2003.

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

Can you be fat but fit?

RECENT RESEARCH SHOWS YOU CAN.

By Mike James

You are pounding away the kilometres on a treadmill at the local gym. The sweat is glistening on your muscular torso, you are breathing hard and feeling good. You look at the person on the machine next to you. He is far from svelte, downright chubby in fact, but to your surprise he is running much faster than you.

Fifteen minutes later after you finish your run, cool down, stretch and shower, you find he is still running and is not half as breathless as you were.

Maybe you've trained for months for a local fun run. You've watched your diet and body-fat levels and decked yourself out in the latest trendy sports gear, only to find yourself beaten over the line by a pudgy guy in a baggy sweat-shirt and shorts that barely cover his ample buttocks. To add insult to injury he has abdominals that look like they have consumed numerous six-packs rather than exercised for them.

How can this be? Doesn't a slim body guarantee superior fitness levels? Isn't a large waistline and a lack of muscular definition indicative of a slothful lifestyle and poor fitness level?

Not according to recent research from respected fitness industry experts Dr. Glenn Gaesser, professor of exercise physiology at the University of Virginia, and Dr Stephen Blair, director of research at the Cooper Institute for Aerobics Research in Dallas. Dr Gaesser says we have been conditioned to view health and fitness in strictly black and white terms. "We think a fat body cannot possibly be fit and healthy -which implies that "lean" is inherently good and "fat" is inherently bad. This is an overly simplistic view that does not stand up against a substantial amount of medical and scientific evidence."

Various studies have shown that thin people do not necessarily live longer, nor are they necessarily the healthiest. And no measure of body weight or body fat can be related to a particular degree of coronary blood vessel disease.

In 1996, researchers at the National Center for Health Statistics, and Cornell University, analysed dozens of published reports on the impact of body weight on death rates of 350,000 men and 250,000 women. They found that during follow up periods lasting up to 30 years, "moderate obesity" -no more than about 22.5 kilograms in excess of so called ideal body weight -increased the risk of premature death only slightly in men and not at all in women.

Dr Gaesser points out that height/weight charts do not account for heavily muscled individuals even when they categorise them into small, medium and large frames. For example, the recommended range for a 155 centimetre man is 59-79 kilograms. This would exclude nearly all professional Australian rules football players! This type of erroneous information can lead people to fret and worry unnecessarily about numbers on a bathroom scale.

Rather than height/weight tables, obesity is now measured in terms of a person's body mass index (BMI). But this is not infallible either. It is also possible for a healthy, muscular athlete with very low body fat to be classified obese using the BMI formula.

Your BMI is calculated by dividing your weight in kilograms by the square of your height in metres. A "healthy weight" is considered to be between 20-25, up to 29.9 overweight, and one 30 or above obese.

Dr. Steven Blair agrees that the focus on weight loss is wrong. "Healthy bodies come in all shapes. We need to stop hounding people about their weight and encourage them to eat healthful diets and exercise. There is a misdirected everybody obsession with weight and weight loss. It is fitness that is the key."

So does this mean we should ignore all the warnings and just eat and drink to our hearts' content with no worry about future health consequences? No, well certainly not without regular exercise and healthy diet. "An overweight person who is fit can be just as healthy, and live as long as a lean, fit person," Blair says.

According to Gaesser, the Hollywood fuelled obsession with obtaining a lean body and the desire for weight loss at any Everybody cost, is one of the major reasons people discontinue their exercise program. "Stopping an exercise program due to perceived failure to reach a particular weight loss or body-fat goal, results in all the exercise and fitness benefits being lost as well. Yo-yo fitness is becoming as common as yo-yo dieting, where people's weight fluctuates markedly with potential dire consequences for their metabolism and overall health."

Not everybody agrees. Respected researchers like Dr. June Stevens, professor of nutrition and epidemiology at the University of North Carolina, feel that "Just being slender is not enough and just being fit is not enough. In order to enjoy the best life expectancy you need to be both."

Researchers like Gaesser and Blair are attempting to shift the focus away from unattainable body shapes to overall fitness. Let's face it -not every man has a Mr. Universe skeletal structure with broad muscular shoulders tapering down to a 32-inch waist, nor every woman the long slender legs and perfect curves of a supermodel. Fit is in, whatever your shape or size.

OBESITY RISK

There is a difference between being fat and being obese. Obesity is defined as having a body-mass index (BMI) of 30 or above. The health consequences of obesity range from a number of non-fatal complaints that affect quality of life -such as respiratory difficulties, musculoske letal problems, skin problems and infertility -to complaints that may lead to premature death.

Obesity is known to increase a person's risk of diabetes, stroke , coronary artery disease, high blood pressure, high cho lestero l, and kidney and gallbladder disorders. It may increase the risk for some types of cancer and is also linked to the development of osteoarthritis and sleep apnea. New Dutch research found obesity in adulthood is associated with a decrease in life expectancy of about seven years -similar to that associated with smoking.

Brazilian Jiu-Jitsu

Since its debut at the ultimate fighting championships, Brazilian Jiu-Jitsu has become the latest American Martial arts craze.

By Mike James

It is 2pm in the nation's capital, Washington DC. While George Bush is in the White House grappling with the world's problems, three blocks away two fit young men are on the floor exchanging wristlocks, arm bars and choke holds. This is not the scene of another street mugging.

These two white-collar warriors are in a fitness center practicing Brazilian Jiu Jitsu, the "newest" and some claim, the most effective martial art in the world. Brazilian Jiu Jitsu has been widely popular in Brazil since the 1950s, but has only recently come under the spotlight in the U.S.A.

Baby boomers here were brought up with a media saturated by rock em sock em movies, where good guy cowboys (like Roy Rogers in white hats) dispensed summary justice to evil "black hat" bad guys with a well-placed punch to the jaw!

In the 70s and 80s our world view expanded. Asian martial artists like Bruce Lee dispensed high-flying kicks and acrobatic moves with stunning effect.

In the mid-1990s The Ultimate Fighting Championships brought together martial artists, boxers, wrestlers and experts from all fighting disciplines into an eight-walled cage called the Octagon. We would find out "once and for all" which was the most effective fighting system.

At the end of the pay-per-view contest, it wasn't the high-flying martial artists, punchy pugilist or 117-kilogram wrist locking wrestler who won the day. Emerging victorious was a 76-kilogram Brazilian, performing an art called Brazilian Jiu-Jitsu (BJJ).

Royce Gracie dominated the first few Ultimate Fighting Championships against street fighters, wrestlers, boxers and a variety of martial arts styles. The methods Gracie used are based on ground fighting techniques, which rely on body position, leverage and control.

In America there are now many schools dedicated to teaching this martial arts system, and health clubs and fitness centers are starting to 'include Brazilian Jiu-Jitsu for its' self-defense and fitness benefits.

Ideal for women

Brazilian Jiu Jitsu isn't just another gimmick to lure the trendy health club member searching for the eternal body beautiful, or the aspiring martial artist trying to be the next Royce Gracie. For women in particular, the techniques, which use leverage and body position rather than brute strength, make it very effective for escaping from an attack by a stronger, more powerful person.

Tracey Patterson a petite 54 kilogram 26 year old, who had previously studied kick-boxing, has been learning BJJ for a year. She feels that it has given her greater confidence. "Brazilian Jiu Jitsu teaches you to counter moves while you are on your back and to use various escape techniques to either incapacitate or escape from an attacker," she says.

The techniques

BJJ is one of the few martial arts systems that teach techniques from a ground-based position. As most physical confrontations or assaults occur on the ground, it is here where its techniques can be particularly useful.

Some of the basic positions

The guard: In this situation a person has been pushed to the ground and is on his back with his attacker on top. By wrapping his legs around the aggressors' hips and using leverage to control their upper body, the victim can use his opponent's superior strength against him leaving him winded and open for chokeholds and submissions.

Side control: (see photograph) By extending his legs to the side and bearing his weight down on the opponent underneath, a victim can control his attacker's movement by employing a head and arm lock to smother, submit and strangle him.

The mount: Here the victim maneuvers himself into a position where he is sitting on his attacker's chest with one leg either side of his torso. This effectively immobilizes the opponent underneath allowing the victim to strike, choke or to employ a wrist or joint lock for submission.

The back mount: From behind, the victim locks his legs around his attacker's hips and upper thighs. This enables him to use a rear choke hold and essentially immobilize a physically stronger person by restricting their hip and leg movement.

"The various techniques are based on strategy not strength,” explains Luis Alvarado who has been studying BJJ for over 10 years and teaching for five. "It is like playing chess, but you are using your body as the game piece." BJJ teaches a "flow" of movements intended to get a victim into a position where he has an advantage over an attacker. "The concept of flow is very important and the moves become instinctive through constant practice and repetition," says Alvarado. "This way a person will react to a threatening situation immediately without having to think about complex maneuvers.”

Will Brazilian Jiu Jitsu make its way out of the Octagon and follow Boxacise, Spinning and Pilates as the new "must do" class at health clubs? With personal safety becoming an increasingly important issue in today's society, self-defense disciplines will become more and more popular among people of all ages, male and female.

For information about BJJ clubs in Australia go to bjj.com.au.

Boxacise

The fitness program with punch but minus the lumps and bumps!

By Mike James

Pull unlike Marlon Brando in “On the Waterfront” our aim is to be pretenders, not contenders in the boxing stakes.

If someone mentions the word boxing, chances are your thoughts will turn to the fistic deeds of world famous pugilists like Muhammad Ali, or the exploits of celluloid heroes like Sylvester Stallone's "Rocky Balboa" or Marlon Brando in the 1950's classic, "On the Waterfront".

You probably either like or loathe boxing. Many people are thrilled at the prospect of two individuals of equal weight displaying skill, courage and strength, in this ultimate "one on one" contest. Others revile boxing for its primitive display of brute force and naked aggression and point W the dire consequences it can have for the health of its competitors.

Indeed there is no sadder sight in sport today than ex heavy weight champion, Muhammad Ali, who in his prime, was a truly beautiful and gifted athlete, who could "float like a butterfly and sting like a bee". Today he is a muttering, incoherent shadow of a man with a shuffling gait and permanent tremor in his limbs.

No matter how you view it boxing is unquestionably one of the most physically demanding contact sports. Boxers require superior levels of aerobic fitness, strength, muscular endurance and flexibility together with excellent hand-eye coordination, speed, reflexes and manual dexterity.

Until now boxing training has remained a relatively secret science, revealed only to the select few whose main aim is to compete in the ring. The traditional image is of an overcrowded, sweaty gym in a refurbished warehouse or factory, patronized only by men with leering eyes and bad intentions.

Gymnasiums and health clubs throughout America and now Australia are incorporating boxing training into a new and exciting format called "Boxacise". Many sporting teams are taking advantage of the principles and skills involved to supplement their pre and post season training. Most Australian Rules and Rugby League teams use boxing as a year round conditioner, warm up modality and mental toughener.

Boxacise is also useful for the average person wanting to increase his or her level of fitness, or add variety to an existing program. The advantage this form of training has over others is that it is a total body workout which also helps improve the motor skills required for superior sports performance. The speedball and floor to ceiling balls are particularly good for developing reflexes, lateral body movement and hand-eye coordination.

With Boxacise, there is no sparring so we can avoid emerging from a session with black eyes, blood noses and bruised egos. Unlike Marlon Brando our aim is to be "pretenders, not contenders" in the boxing stakes.

Boxacise training takes the form of a circuit involving the traditional boxing equipment including skipping ropes, speed balls, medicine balls, punching bags and floor to ceiling balls.

The work/rest ratio employed depends on the person's present level of fitness and proficiency with the equipment. The beginner may find it hard to maintain a rhythm with the speed and floor to ceiling balls.

For this reason it is worthwhile incorporating a few aerobic stations like cycling, rowing or rebounders to help elevate the heart rate and obtain a training effect. For beginners 2 minute work, 20 -30 second rest ratio can be employed.

For the more advanced who can work the various apparatus with a fair degree of skill, a slightly longer work and rest ratio can be employed, for example, a 3 minute work, 10 second rest ratio.

The Circuit

The circuit should be preceded by a 5 -10 minute total body warm up, paying special attention to stretching and loosening of the shoulders, lower back, calves and leg adductors.

There can be as many as 25 stations. An area the size of a squash court or slightly bigger is ideal. The order of exercise is not important but it may be advisable to alternate aerobic, upper and lower body exercise to avoid repetition strain of one particular muscle group -for example, bike, speedball, skipping, floor to ceiling, rebounder. Boxing mitts should also be worn to avoid hurting the hands and wrists. Before starting, let's see how we can best use each apparatus to satisfy our own specific fitness requirements.

The Speedball

This is an excellent way to improve hand-eye coordination and strength in the shoulders and arms. Boxers require shoulder strength to help hold their gloves up, throw punches and pull the hand back quickly for defense.

The speedball also has many other sporting applications and is used extensively in training by sprinters requiring faster arm action and by racquet sports players to improve reflexes, timing and hand-eye coordination. There are many different ways of using the speedball.

For beginners it is important not to be mesmerized by the ball's erratic movements. Keep your eyes focused on the ball, hands held at shoulder height and start slowly. Try and hit through the ball. You will eventually get a rhythm. As you become more proficient you will be able to increase speed.

The Heavy Bag

It is essential that boxing gloves be worn here to avoid jarring the hands. Commence with light, glancing blows employing the basic jab and straight arm punches. As you become more proficient, move on to other punches like the hook and uppercut. This is very taxing aerobic training if done continuously for the 2 -3 minute round. As you improve, experiment with various jab, hook, and uppercut combinations in a fast non-stop manner to help anaerobic conditioning.

It is important to have the correct stance so as to not waste energy. Stand with feet shoulder width apart, left foot slightly forward. Keep on the ball of your back foot. Your back foot will act as a motor, keeping you balanced and generating power. Your front foot will be like a rudder allowing you to transfer weight and force from the back foot.

The Floor to Ceiling Ball

This is an extremely difficult apparatus to master but excellent for speed, reflexes and lateral body movement. Don't be surprised if the ball springs back and hits you in the face on your first try. Remember you are working the ball, it's not working you. Attack it with a left jab and a straight right. (Right jab then straight left for left handers.)

The Light Bag

You can practice more forceful punches here. Punch in combination. Move around the bag as it swings. Try moving in close to the bag and punching rapidly in a milling type of motion. This is an excellent aerobic conditioner. Most of us have some idea how to skip from our childhood days. Use a similar shuffling motion of the feet and try to let your arms and wrists do most of the work. Beginners should start slowly here as the calves and ankles may suffer soreness from the jarring.

The most important thing to note about all this equipment is that it takes time to master. Don't worry if you can't seem to get the speedball, floor to ceiling and skipping going at a mile-a-minute. They all require a great deal of patience and persistence. You will feel awkward at first but remember -Stallone trained for years to reach his level of proficiency for the conditioning scenes in "Rocky".

Some Useful Tips

Boxing experience is great but not a necessary qualification for your instructor but he or she should be a good motivator who knows the various skills and is patient in teaching beginners the basics. It is important for an instructor to know how to structure a circuit to get the maximum fitness benefits. Your instructor should be totally aware that the focus is on improved fitness and coordination, not golden gloves status.

DO

• Incorporate some abdominal exercises - for example, medicine ball sit-ups and some light weight training movements.

• Include some rhomboid fly's to help stretch and strengthen the rear shoulder area which is often rounded by the typical boxing stance.

• Wear boxing gloves or mitts for hand protection and have your own pair for hygiene. Strapping the hands may also be useful.

• Warm up and cool down paying particular attention to stretching the shoulders, chest, leg adductors and lower back.

DON'T

• Become frustrated

• Try and emulate Sugar Ray Leonard on your first try. Your hands will come off second best.

• Give Boxercise a go and put some punch and power into your exercise program. Many gymnasiums throughout the country now have Boxacise classes. In

Melbourne, former Australian Olympian, Des Duguid conducts classes at the Australian Boxing Academy and Northcote YMCA.

Action Queen

Article by Mike James

The athletes' village at the recent Pan American games in Winnipeg Canada is testament to the old saying, “lt takes all types to make a world”.  The range and diversity of body types is a caricaturist's dream. Centre stage for this potpourri of physiques is the athletes' cafeteria where athletes from over  42 countries competing in 38 different sports feed the vehicle they rely on to take them to victory.

While bull necked weight lifters chow down on protein powders and anything that lies within reach of hand and mouth, lean, mean tri-athletes pile their plates high with pasta and anything that spells carbohydrate. Nearby, wasp waisted adolescent gymnasts pick at plates of salad, while fragile looking marathon runners gorge on proteins, fats and carbohydrates.

Lisa Ling, Canada's reigning women's national middleweight karate \) champion walks confidently amongst this human grazing paddock of athletes from 42 countries competing in over 38 different sports. On first impression her lean, lithe limbed physique and striking good looks are more akin to modeling than athletic pursuits. While standing in line in the cafeteria, a fellow Canadian team member looks down from his 198 centimetre, 109 kilogram, discus throwing frame at the slim 167 centimetre, female in front of him. "What sport are you competing in?" he asks. "Karate", Ling replies. "Karate, eh? Does that mean you could kick my butt?" asks the smirking human mountain on legs. "Sure does!" Ling replies without a moment's hesitation. Suitably shocked and chastened by the confidence of Ling's reply, the discus thrower laughs nervously and wishes her good luck in the games. The next week Ling went on to win a bronze medal for team Canada.

It has been a very varied journey for Lisa Ling . Born in the tiny Canadian town of Kitimat, in north West British Columbia, she has been studying karate since the ' age of five.  She attributes this life long dedication  to her Malaysian born father Dr. Chee Ling's passion for the sport.

But my father always said “The pen and the sword must be in accord??, she explains, and with this advice firmly instilled, the ensuing years saw Ling become a pianist, lawyer and management consultant. She earned her law degree from the London School of Economics (as a Commonwealth Scholar) and studied piano under the tutelage of her mother, and then the Royal Conservatory of Music in Toronto. Ling pursued a career in management consulting after she found practicing law too constricting. "Too much thinking inside the box", she explains.

From a family of four girls, competition has been a way of life for Ling. All her sisters have been Canadian national karate champions at different times. She continues to compete with the hope that karate will be included as an official sport in the 2004 Olympics. But she is not about to return to law or management consulting when her competitive karate career ends. She is ready to embark on a career change that is as equally intense, exciting and competitive, one that will test every bit of her inner confidence and karate skills.

After auditioning in Hong Kong last year Ling has just landed her first major role in a martial arts movie called C3 fighters. The film to be made by Golden Harvest Studios, famous for producing the Bruce Lee movies, will be directed by one of Hong Kong's leading action film directors, Tung Wai.

Ling is hoping that her exposure in C3 fighters could lead to major mainstream film roles and is currently taking acting classes. "My aim is to become the next action queen" she says. "Major stars like Jackie Chan and Bruce Lee were martial artists first and actors second.  Female martial arts star Michelle Yeow, is now in her late thirties. It's time for a new face,"  Ling says.

Ling maintains her slim, well defined figure with a rigorous fitness regime that includes running, muscular endurance work, karate drills, flexibility, yoga and meditation. Her workout program consists of an 'in season routine' when she is preparing for a specific karate tournament and an 'off season routine' to keep in good physical condition throughout the year.

In the off season Ling exercises five to six days per week, for two to three hours per day. A typical workout starts with a three mile run. Intervals of fast and medium paced running simulate the anaerobic energy requirements specific to karate. For strength Ling incorporates punching on the heavy bag and participating in muscle fitness classes or boxacise circuits which combine strength with an aerobic component. "I don't really like doing weights that much because in karate I am at the top of my weight category (59 kilograms) and can't afford to increase my muscle bulk", she explains.

Ling finishes her work outs with yoga. "This helps me remain flexible and supple and the meditation component is tremendously beneficial for my karate". In fact nowadays, mental preparation is the most important part of her training. "I have concentrated on the physical aspects for so long now that I can do all the moves and techniques the world champions do. The difference between being first and tenth at the elite championship level is whether you can be in 'the zone' on competition day and bring out the absolute best in yourself. When your mind is still, there are no thoughts flowing through and you operate on instinct with no conscious thought process involved . This way the various kick and punch combinations occur instinctively without hesitation or a second's delay." Fortunately, other than a few black eyes and fat lips which she says, "are part of the territory", she has not suffered any major injuries.

If you are a martial arts film aficionado, look out for C3 fighters, scheduled to be released soon. But remember, this dark Eurasian beauty is no model pretending to be a martial artist. Lisa Ling has real fists of fury. She is definitely a “contender, not a pretender”.