N 0 . 1 H E A LT H , S P O R T & L I F E S T Y L E M A G A Z I N E I N T H E R E G I O N
Sport&Fitness Issue 26 HOW TO FAST AND WORKOUT DURING RAMADAN
DEVELOP A PERFECT SIX PACK IT TAKES MORE THAN SIT UPS TO BUILD AMAZING ABDOMINALS
MICHEL SALGADO EXCLUSIVE
In association with
Keeping motivated during the summer heat
race yourselves because things are starting to heat up! The summer period in the Middle East undoubtedly brings with it certain challenges and with temperatures soaring towards an energy-sapping 50°C it can be hard to ﬁnd the motivation to keep our ﬁtness goals on track. Ramadan also means a slightly altered approach to the ﬁtness schedule for those who are fasting but there’s no reason why we need to let things slip. If you look for excuses not to train you’ll always ﬁnd them, and if you start to give in to those excuses you can ﬁnd yourself back to square one before you can say ‘who ate all the pies’. Read our excellent columns from Hisem Hagras and Stephen Gillespie on training during Ramadan and fasting safely while we also reveal how you can stay ﬁt on holiday. Speaking of which, if you are thinking of escaping the desert heat in search of a more temperate climate, you could do a lot worse than Vietnam. There really is something for everyone in this fascinating country. From exploring the famous Cu Chi Tunnels to kayaking in the
spectacular waters of Halong Bay there’s never a dull moment and we scoured the land from South to North in order to ﬁnd you the highlights! Unless you’ve been in a coma it would be hard not to know that World Cup fever has well and truly taken hold since the beginning of June so we thought it would be the ideal time to catch up with a Dubai-based legend of the game – Spain’s Michel Salgado. Michel played for Real Madrid and Spain for a decade and won two Champions League titles with his club. He’s now Director of the Spanish Soccer School in Dubai and is loving his new life in the UAE. He’s also a thoroughly nice chap, as you’ll ﬁnd out when you read our exclusive on page 27.
Richard Bevan Editor
CONTENTS REGULARS P6
P23 HEALTH BULLETIN P24 SPORTS NEWS
HEALTH & FITNESS
P41 THE WALL BALL – gain strength and power using the Wall Ball exercise P44 SIX FACTS ON FASTING AND EXERCISE – a guide to the ‘dos and don’ts’ when it comes to working out during Ramadan P48 STAY FIT ON HOLIDAY – our guide to maintaining a healthy lifestyle while on holiday P50 FAST, BUT DON’T FEAST – Hisem Hagras gives us some fitness tips to use during Ramadan P53 THE ABCs OF VITAMIN D DEFICIENCY – a look into the importance of Vitamin D and how to avoid deficiency P55 SIX TIPS FOR THE PERFECT BEACH BODY – a step-by-step guide to prepare you for a summer of looking great on the beach P56 FREESTYLE FREEDOM – add some variety to your workouts to keep your routines fresh and exciting P59 FITNESS FIRST NEWS
P27 MICHEL SALGADO – Exclusive interview with the former Real Madrid star who is now the Director of Football at the Spanish Soccer School in Dubai P33 TRAVEL – We delve deep into Vietnam, evaluating everything this beautiful land of contrasts has to offer Sport&Fitness specifies that post-press changes may occur to any information given in this publication and takes no responsibility for goods or services advertised.
ISSUE No. 26 Published by: Worldwide Sporting Publications Ltd +44 1663 71992
Published in Dubai by: Prograﬁx, PO Box 24677, Dubai, UAE (Tel) +9714 340 3785
June 2009 SSN 1- 46805671 Approval UAE National Media Council: Ref.816 30/5/2007 Trade Licence No. 1/104375/15280
P47 COVER STORY FOUR KEY WORKOUTS FROM CASSIUS ABRAHAMS THAT WILL HELP YOU ACHIEVE THE PERFECT SET OF WASHBOARD ABS
Or log onto www.facebook.com/ ﬁtnessﬁrstme
6 World Cup Fever Brazilian fans celebrate their team’s opening goal in the ﬁrst match of the 2014 FIFA World Cup between Brazil and Croatia in Sao Paolo.
åbIÇÉdJrUFÇÓQWuDvL الكبة تحتفل ال تشاهد الشاشة الجماه الازيلية * بالهدف ا2فتتاحي لفريقها +أو' مباريات بطولة كأس العالم من تنظيم الفيفا لعام * ٢٠١٤ الازيل وكرواتيا * + ب 5 ساو باولو.
8 French spectacular A sold-out Court Philippe Chatrier at Roland Garros watches as Rafael Nadal and Novak Djokovic compete during their menâ€™s singles ďŹ nal at the French Open in June.
w dHÇrK(Ç يشهد ملعب فيليب شاترييه كامل العدد * +إطار بطولة رو2ن جاروس منافسة * ب 5رافاييل نادال ونوفاك * N نها Oفردي الرجال +بطولة فرنسا ديوكوفيتش خPل المفتوحة * +شهر يونيو.
10 Stars under the lights
Newly crowned English Premier League Champions Manchester City take on UAE Pro League team Al Ain in a post-season friendly at the Hazza Bin Zayed Stadium in Abu Dhabi.
مؤخرا ع Sكأس بطولة سي الذي حصل ً نجح فريق مانشس الع 5الذي شارك *+ نجلي الممتاز * +هزيمة فريق * ا* 2 الدوري \ * * ا2مار ا Oللمح ف + 5مباراة ودية بعد انتهاء بطولة الدوري \ الموسم * +استاد هزاع بن زايد بأبوظ.
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TIME WARP THE GREATEST TEST EVER? AUGUST 4 8, 2005 EDGBASTON, BIRMINGHAM UK
The summer of 2005 will be remembered for perhaps one of the greatest series in cricket history. The summer Ashes series between England and Australia saw England win 2–1 to retain the iconic urn for the ﬁrst time since
1987. The most memorable match was the second test at Edgbaston, which saw the allround heroics of England’s Andrew “Freddie” Flintoﬀ come to the forefront in a nail-biting England win. With Australia leading the series
1 – 0 after a crushing victory at Lords, the pressure was on England to level the series in front of their homes fans. At 175 for 8 in the last innings of the match, Australia needed more than a hundred runs to win and with just one wicket remaining they were staring down the barrel of certain defeat. However, a spirited performance from the Aussie tail-enders got them to within a boundary of their target. But when Michael Kasprowicz gloved a nasty bouncer from England’s Steve Harmison to the wicketkeeper, the Edgbaston crowd erupted in joy as England won the test match by two runs and squared the series. The prevailing image from the Test is that of Flintoﬀ, England’s hero with half centuries in both innings and bowling ﬁgures of 4-22 in the ﬁnal innings, crouched, consoling the devastated Brett Lee after Kasprowicz’s wicket had fallen.
XLIST WHAT’S HOT? THE BEST FITNESS APPS OUT THERE
HUMAN This app runs with the notion that in order to stay ﬁt you need to have 30 minutes of physical activity every day. Throughout the day, Human automatically tracks all your walks, runs, bike rides and any other exercise and lets you know how far you are from your ‘Daily30.’ Free for iOS.
Each week, Pact users put down an amount of money and pledge a certain number of days that they’ll work out. But here’s the catch: If you miss a day in your pledged workout schedule, you pay up. The app pays you on a weekly basis every time you nail a workout session. Users can also enter into a nutritional pact where you commit to eating healthy or pay up. Pact claims that their incentives are strong enough to help users hit 92% if their weekly goals.
This app is a great way to raise money for a good cause while enjoying a solid workout. Simply download the app, choose a charity, and start walking, running or biking. Charity Miles tracks your distance and calculates how much money its corporate sponsors will donate to your selected charity. Bikers earn 10¢ a mile and walkers and runners earn 25¢ a mile.
Free for iOS and Android.
RUNTASTIC SIXPACK ABS If you’re looking to get your abs in tip-top shape, then this video-based app is for you. You can choose your personal training avatar who will guide you through your customised workout plan. What’s even cooler is that as your avatar takes you through each crunch or curl, the muscles that are targeted in that workout will be illuminated to show you where you should be feeling it.
FITNESS FAST This app will help you design your own workouts the way you want them. Key muscles are targeted through numerous exercises while the app can also track your sleep and body stats to give you an holistic picture of where your workout routine is taking you. There is a pre-built workout library with instructions and animations and you can add your own custom photos to each exercise.
Free for iOS and Android.
Free for iOS and Android. $0.99 for iOS.
Brawn Sandwiches The simple ‘sanger’ is actually an ideal lunch for bodybuilders but people seldom put much thought into how they construct their tower of nutritional goodness. Made correctly, a sandwich can offer a feast of complex carbohydrates, lean proteins, healthy fats and vitamin packed salad and vegetables. Check out these three tasty, muscle-building sandwich recipes: Turbo Turkey and Avocado Ingredients:
2 slices rye bread 3 slices, boneless, skinless turkey breast ½ avocado (mashed) ½ diced roma tomato ½ jalapeno pepper, diced 3 leaves green lettuce Ragin’ Cajun Tilapia Ingredients:
Brown roll 6 oz pan fried ﬁllet of tilapia 1 tsp low sodium Cajun seasoning (add to ﬁsh before grilling) ½ of a green pepper, sliced 2-3 slices of red onion 1 tsp extra-virgin olive oil (for frying)
AVOCADO While high in fat, avocados are rich in monounsaturated fat which is easily burned for energy. It’s high in potassium, ﬁbre, vitamin E and B-vitamins. It has anti-inﬂammatory properties and adding it to food allows for the absorption of three to ﬁve times more cartenoids antioxidant molecules, which help protect against free radicals.
Brawny Beef Ingredients:
2 slices wholegrain bread 3 oz low sodium roast beef 1 slice of red onion 1 tsp spicy mustard 1 tsp horseradish
TIALPIA With 26g of protein per 100g, cooked Tilapia is a great source of low-calorie protein. A 3.5-oz serving of cooked tilapia contains 128 calories, while the same serving of roasted chicken (minus the skin) contains 165 calories.
Swim yourself healthy Swimming is one of the most rewarding forms of workout you can do. In addition to losing a couple of pounds and maintaining a toned physique, swimming also offers many other advantages over different forms of exercise. Enhances cardiovascular health & activity: Swimming engages nearly
every muscle in the body and improves blood circulation – which is a boost for your heart. It also helps to scrape away the small layers of cholesterol or other toxins within the blood vessels and is one of the few aerobic exercises that burns lots of calories without putting a lot of pressure on your limbs.
Improves posture and flexibility:
As we get older our ﬂexibility starts to decline but swimming is one of those rare activities that stretches muscle ﬁbres and ligaments as well as working them. Because it involves the whole body it helps us achieve better balance and posture.
Swimming beats stress: Swimming is a great way to burn away the blues. The act of plunging into a pool and splashing through water induces the release of endorphins. These are the body’s feel-good hormones that help to neutralize that depressive feeling. Further, the buoyant action of the water has a massage-like eﬀect on the body, helping us to relax. The Fitness First Swim Academy offers swimming lessons for both adults and children as well as fitness training sessions. For more information call 800 FITNESS (3486377)
WORLD CLASS SWIMMING IN DUBAI
The 2014 FINA/Mastbank Swimming World Cup – Dubai takes place from Aug 31 – September 1 at the Hamdan Bin Mohammed Bin Rashid Sports Complex on Dubai Bypass Road.
Warm Up NEAT tricks to help you stay active at the workplace With an average of six hours a day spent sat in a chair at a desk it’s important to do little bits of Non Exercise Activity Thermogenesis (NEAT) to improve your health and wellbeing. Each month we will put together three small but effective exercises that can be done in and around the work place. Try these for size…
The Silent Squeeze: This can be done at almost anytime of the working day – either walking to the kitchen or during a phone call or tapping out a document. Simply take a deep breath and tighten your abdominals. Hold it for 5-10 seconds and exhale and release. Repeat this step 15-20 times.
Tone alone: Start toning while toiling away under your mountains of paperwork. Simply squeeze your buttocks, hold it for up to 10 seconds and release. Repeat this until your mountain of paper becomes a molehill. You’ll be ﬁrmed up in no-time.
Take the stairs:
OK, so this isn’t done at your desk, but rather on the way to your desk. Take the stairs – avoid the small talk in the elevator and get your heart rate pumping. Hop up the ﬁrst two but then take two steps a time to really heat up your legs. The more ﬂights of steps, the better. If you work on the ground ﬂoor (and you’re early) walk around the building once to get in some extra activity.
Sleeping with the light on could lead to obesity in women LEAVING a light on while you sleep at night – be it a bedside lamp or the main light – can increase the risk of obesity in women, research in London has shown. Over 113,000 women were studied and it was found that greater exposure to light at night raised both Body Mass Index and waist size. The study followed the women for a period of 40 years in a quest to identify the root causes of breast cancer and obesity if a known risk factor for the disease. “Metabolism is aﬀected by cyclical rhythms within the body that relate to sleeping, waking and light exposure,” said Professor Anthony Swerdlow, from The Institute of Cancer Research in London. “The associations we saw in our study
between light exposure at night and obesity are very intriguing. We cannot yet tell at this stage what the reason for the associations is, but the results open up an interesting direction for research.” The study was funded by the charity Breakthrough Breast Cancer, whose senior research oﬃcer Dr. Matthew Lam said: “These ﬁndings add weight to previous results from animal studies that looked into how light exposure, circadian rhythms and metabolism could all be connected in some way. “It’s too early to suggest that sleeping in the dark will help prevent obesity, a known risk factor for breast cancer, but the association is certainly interesting.”
Bad oral hygiene linked with heart problems REGULARLY failing to brush your teeth could leave you more at risk of heart attack, a report by the University of Florida’s College of Medicine has suggested. Bacteria left in the mouth that causes gum disease can spread into the blood stream and into the heart and the aorta – the largest artery in the body – suggesting the ﬁrst link between gum disease and heart problems. “Our hope is that the American Heart Association will acknowledge casual links between oral disease and increased heart disease,” said Irina Velsko, a graduate student at the University. “That will change how physicians diagnose and treat heart disease patients.”
Three white bread slices per day could play havoc with your health A STUDY in Spain has found that people who eat three slices of unreﬁned white bread a day died graduates over are more likely to be overweight or obese. The researchers studied a ﬁve year period and found that total bread consumption was not linked with obesity but the people who ate white bread only were more likely ely to be overweight or obese. Professor Miguel Martinez-Gonzalez from the University of Navarra, said: “Reﬁned grains such as white bread start to taste sweet in the mouth almost as soon as you eat it, that is the starch being broken down into sugar. “It is this feeling that leaves you wanting more. When white bread is a staple food, eating at one or two main meals a day then this is a lot of extra calories on a daily basis.”
Sports News Dubai charity founder awarded two world records DUBAI-based charity founder Maria Conceicao has received the oﬃcial conﬁrmation for her double world record success from Guinness World Records after conquering the 777 Ultramarathon Challenge, a seven full-distance 50km ultramarathon that was run on each of the seven continents within seven weeks. Conceicao took just six weeks to complete the challenge. She crossed the line of the ﬁnal ultramarathon in South Africa together with her race colleague Ziyad Rahim, who gained the same record in the male category. Conceicao’s second record was the fastest aggregate time to complete an ultramarathon on seven continents. Conceicao completed the challenge for her charity, the Maria Cristina Foundation (MCF), which helps educate slum children in Dhaka, Bangladesh, and free them from poverty. The ﬁrst Portugese woman and third national to summit Mount Everest, Maria has taken a number of other endurance challenges in the
past, all aimed at raising awareness and funds for the organisation. Appealing for help in supporting the group’s cause, Conceicao said: “The Foundation is hugely grateful for donations from generous individuals who have been our saviours, but we really need more corporate partners to support our work. There are a lot of companies who can be potential partners, and we appeal to them to consider working with us as part of their CSR program. “We know that many are one with us in believing that education is the best way to eradicate poverty. Education empowers children with the hope and tools to dream bigger and achieve more, not only for themselves but for their families and the communities they live in. MCF has the experience and knowledge required to provide the maximum social impact from any ﬁnancial support from a partner, so we do hope you consider placing your trust in us.”
Date announced for Dubai International Triathlon
Dubai Duty Free rises to The High Atlas Challenge TWO Dubai Duty Free employees have returned after successfully completing the High Atlas Challenge in Morocco and earned AED 60,000 for the Dubai-based charity organisation, Gulf for Good (G4G). The amount raised – which includes a Dubai Duty Free contribution from its management and staﬀ – will be donated to the ‘Education For All’ (EFA) charity in Morocco to help build the ﬁfth boarding house for the girls in the High Atlas Mountains. Dubai Duty Free’s Executive Vice Chairman, Colm McLoughlin said: “We are delighted to be a part of another successful event supporting Gulf for Good and its sponsored charity ‘Education For All’. Year after year, we have staﬀ stepping forward to actively participate
in diﬀerent charitable causes and raise much needed funds for worthy causes. I couldn’t be more proud of our employees and their dedication to giving back. Well done to our two staﬀ!” The two Dubai Duty Free ambassadors, Rosalyn Ranido (IT) and Jerome Esgana (Retail), along with like-minded adventurers completed the six-day trekking challenge, spending more than 30 hours of combined days of trekking ascending from an altitude of 1,225m pushing themselves to as high as 4,167m to reach the summit of Mount Toubkal – the highest peak in North Africa. “I am glad to part of this worth cause,” said Ranido. “I give thanks to Dubai Duty Free and Gulf for Good for this unforgettable experience.”
Above Right: Colm McLoughlin, Dubia Duty Free Executive Vice Chairman and Olympia Pineda, DDF Manager – Corporate Responsibility are pictured with Rosalyn Ranido and Jerome Esgana.
THE Dubai International Triathlon – the ﬁrst half iron distance triathlon to be held in Dubai, will take place on November 7th at the Atlantis Resort on The Palm, Jumeirah. Featuring a 1.9km swim followed by 90km bike and then a 21.1km run, the race is endorsed by the Dubai Sports Council and organised by Race ME and more than 800 triathletes from all over the world are expected to descend on Dubai to take part. “Dubai provides the perfect backdrop for a half iron distance race,” commented Paul Venn, Partner, Race ME. “We have perfect weather conditions, a great, fast course and a host city that people all over the world want to visit. This is an event that will very quickly feature in everyone’s top 10 races.” The swim takes place in the calm, ﬂat waters oﬀ the Atlantis Resort. The 2-lap cycle heads oﬀ The Palm onto Hessa Street towards Sports City before returning to Atlantis. The route is ﬂat so athletes can expect some fast times. The 2-lap run is entirely on the crescent of The Palm with the Burj Al Arab, Jumeirah Beach Hotel and Atlantis Resort providing the picture postcard backdrop to the course.
F1: Hungarian Grand Prix Hungaroring, Budapest, Hungary
31st August – 1st September FINA SWIMMING WORLD CUP 2014 Hamdan Sports Complex, Dubai, UAE
17th – 20st July GOLF The Open Championship Royal Liverpool, Hoylake, UK
5th - 6th July TENNIS The Wimbledon Championships ﬁnals All England Lawn Club, London, UK
9th – 13th July CRICKET Eng v India, First Test Match, Trent Bridge, Nottingham, UK
24th August FORMULA ONE F1: Belgium Grand Prix Spa Francorchamps, Belgium 27th -28th August SWIMMING FINA Swimming World Cup 2014 Hamad Aquatic Centre, Doha, Qatar
16th August FOOTBALL First day of English Premier League season
10th – 19th July BILLIARDS UAE 9ball Championship 2014 Across the UAE 13th July FOOTBALL 2014 FIFA World Cup ﬁnal Rio de Janeiro, Brazil
7th – 10th August GOLF US PGA Championship Valhalla Golf Club, Kentucky, USA
23rd July – 3rd August MULTISPORTS Commonwealth Games Glasgow, Scotland
8th – 16th August BASKETBALL 2014 FIBA U17 World Championship for Men Hamdan Sports Complex, Dubai, UAE
25th August – 8 September TENNIS US Open Championship USTA Billie Jean King National Tennis Center, New York, USA
SALGADO BRINGS TIKI-TAKA TO DUBAI DURING a glittering career at the top level of football, spanning almost two decades, Dubai-based Spaniard Michel Salgado carved a reputation as one of the world’s best right-backs. He started out his pro career with his hometown club Celta de Vigo in 1994 but it was during 10 glory filled years with Real Madrid that he really made his name on the world stage, winning the La Liga title four times and the Champions League twice. Anyone who has been following the World Cup in Brazil (so…just about everyone!) will have seen Michel working as a pundit for beIN Sports but his day job is actually working as the Director of Football at the Spanish Soccer School in Dubai Sports City. The academy’s mission is to teach youngsters how to play the game in the style of Michel’s home country…which, despite the team’s shock exit this summer, has yielded a World Cup and two successive European Championship victories in the past six years! We ran into Michel at The Els Golf Club when he was taking a break from preparing for the Soccer School’s new season, which begins September 15th, and couldn’t resist the opportunity for an interview.
SF: What brings you to Dubai and to The Els Club? Michel Salgado: I’m the Director of Football at the Spanish Soccer School here at the Dubai Sports City, so I like to come here to The Els Club and hang around with the guys and relax. To be honest I don’t play golf that much but I go out with my friends out here when they play, the golf courses here are just amazing. SF: How do you see the game of football growing here? MS: Deﬁnitely it’s growing. It’s been seven years since they’ve [UAE National Team] become professionals so it takes time. The ﬁrst thing is that they love football. Not just people in the UAE but all over the Middle East. Everywhere in Dubai and in the whole Middle East, they love football; they’re investing a lot of money in football. We just need a little bit of time to change the mentality and make them competitive – that’s the real important thing, the commitment to becoming competitive. In the future they can improve and you can see the national team now doing brilliant things – last year they won the Gulf Cup, they qualiﬁed for the Olympics, so they’re doing really well. I think football will create a big explosion of interest in the Middle East. SF: How much does it help when big names in football like Maradona, Cannavaro and yourself for example come to Dubai? MS: Having all the big names coming here helps a lot. They’re really helping the football come up a level and grow in the Middle East. They’re committed to doing big things and, especially in my case, with the kids. I think the big change is going to be in the future. We’re committed to trying to improve them and to try and change the mentality of the people here and to help them develop players for the future. Wherever we go in the world and you invest, you need to deliver something and I think we are in that time. I think it’s worth it too. SF: What are your thoughts on Qatar hosting the FIFA World Cup in 2022? MS: That will be amazing for the Middle East. There are a lot of doubts about it because of the weather and other things but I think for the Middle East it will be a key factor for the future. It’s a very diﬃcult to predict a winner. With 50 degrees the weather in the summer is very diﬃcult to play in. If you want to change the dates so that the World Cup is played in the summer then you have to change the schedules of all the main leagues around the world, not just for one year but for three years – the year before, the year of the tournament, and the year after as well, so it’s not that easy. But it will be a key factor for the Middle East in growing football over here. It’s good that they
I’m doing a lot of things in Dubai and I love it. It’s amazing for the family as well, it’s a lovely lifestyle here – my first time here in Dubai was in 2003, since then we fell in love with the place and that’s why we decided to come over and live here. have a chance to have a go (at hosting the World Cup) and now let’s see if they can sort it out. SF: As we’re at a golf club we should talk a bit about golf – back in your playing days who were the best golfers? MS: The guys who loved to play the most are (Luis) Figo and Guti; Guti plays really well. When we used to go to diﬀerent countries and diﬀerent places, we used to stay in hotels with golf courses so most of them try to play but you need commitment and it’s not the sport I like the most. But those guys still play in Madrid – Guti, Figo, (Francisco) Pavon – they play every single day. SF: How do you like living in Dubai? MS: I love Dubai. I live here now, I’ve been here for one year now and all my work here is related to football – as well as my work at the football academy I’m on Victorious, the reality show, and I also work for beIN Sports as a pundit so I’m doing a lot of things in Dubai and I love it. It’s amazing for the family as well, it’s a lovely lifestyle here – my ﬁrst time here in Dubai was in 2003, since then we fell in love with the place and that’s why we decided to come over and live here.
SF: You enjoyed a glittering career but what are the standout moments? MS: It’s always special when you win a Champions League. It’s a special competition and when you play for Real Madrid it’s even more special. It’s a special competition for the club and for the fans. It’s something that as soon as you step into the club, you feel that the Champions League is really really special. That’s why Real Madrid is so big in the world; they are the ones with the most Champions Leagues in history and we have another one now to make it 10! I was really lucky to be there at a really good time for Real Madrid and for the history of Real Madrid. We were able to win the eighth and the ninth Champions League titles (2000 and 2002) and for me those moments are just unbelievable. I’ll always remember those two Champions Leagues and what it means for the city for the country, for the fans, for everybody.
SF: Tell us a little about the Spanish Soccer School and why you wanted to take up this position in Dubai? MS: When I first came to Dubai Sports City and I saw the vision the partners and staff had, I was impressed. We shared the same goal – to create our own world-class coaching programme. We did not want to go down what would have been an easy path to take – just hiring in an outside club to create an academy. What we wanted to do was to create our own brand. I said that when I was introduced as Dubai Sports City’s Director of Football and I am proud that with the launch of our Spanish Soccer Schools we have done exactly that. I am also delighted to have assembled a world-class group of coaches to teach the style of football that has been so successful – the Spanish style. It is a style that has seen Spain’s national team win the FIFA World Cup and successive UEFA European Championships. Our motto is ‘play well for football, play well for life’ and with registration for the new term now open, we look forward to living that motto with our next group of young players when we get underway in September.
At the Dubai Sports City Football Academy we have coaching programmes for children from walking age with our Socatots programme, and from five years and upwards the kids move to the Spanish Soccer Schools programme. We had more than 800 kids for our first year of operation and we have the best facilities in Dubai, with our outdoor grass and artificial pitches, as well as the Indoor Dome with its permanent, FIFAapproved full-sized pitch. English Premier League sides Swansea City and West Ham United have already come to train with us so that shows what we have at Dubai Sports City is world-class.
Contact the Reception for more information.
VIETNAM THE LAND D OF BEAUTIFUL CONTRASTS
VIETNAM is a land of wonderful contrasts and a perfect holiday destination for those seeking adventure and new experiences. Still a relatively young tourist destination (it only opened its doors to travellers in 1995,) this communist nation serves up a fascinating mishmash of the modern and the traditional. From Ho Chi Minh City in the South to the capital Hanoi in the north youâ€™ll find an ever-changing landscape of different cultures, cuisines, religions and breath-taking scenery, which makes for a fascinating country to visit. We plotted a route from bottom to top in an attempt to get a snapshot of what Vietnam is all about.
Cu Chi Tunnels Mekong Delta Park Hyatt Saigon
South Vietnam: Ho Chi Minh City – Mekong Delta – Cu Chi Tunnels
e began our journey in Ho Chi Minh City, or as we like to call it, ‘the city of motorbikes’. You’ve never seen so many of the things in your life. Motorcycle is the mode of transport of choice in Vietnam, where the vast majority of the population is exceedingly poor, and it’s not uncommon to ﬁnd families of four or ﬁve on one small scooter. The locals career around the roads often balancing an outlandish array of goods on the bike as they go and seemingly oblivious any notion of road safety or traﬃc law, yet somehow, it works smoothly. HCMC is just about as vibrant and colourful a city as you’ll ﬁnd anywhere in the world. Busy, yes, but absolutely absorbing. Like everywhere in Vietnam, you’re never far away from a reminder of the country’s war-ravaged past. From the Chinese to the French to the Americans via perpetual civil war, the Vietnamese have been engaged in a seemingly endless battle to protect their land and way of life for centuries and the War Remnants Museum provides an eye-opening and sombre insight into the horrors suﬀered, particularly in the most recent conﬂict against the USA. With our time limited in HCMC, we were looking for a tour that would allow us to see experience as much of the city, and its seven diverse urban districts, as possible. Given that we were in the ‘city of motorbikes’ we plumped for XO Tours – an all female
motorbike tour company. It’s No.1 on Tripadvisor and for good reason. We did the signature ‘Foody’ tour which saw us driven around on the back of the girls’ bikes, with excellent local information and many laughs on the way, to six diﬀerent districts, where plentiful stops were made to sample the local street food specialities. It was a fantastic way to learn about the local cuisine and culture while also seeing the highlights and ‘oﬀ the beaten track’ sights of this great city. We used Ho Chi Minh City as a base to see some of the surrounding areas – with the Mekong Delta and the Cu Chi Tunnels top of our agenda. Both trips involve several hours of bus journeys each way but, again, with time at a premium, we wanted to spend as much of our time actually enjoying the area, as possible. We found a company called Les Rives Experience that oﬀers trips to both by speedboat which solved our problem in a most exhilarating fashion! Up ﬁrst was the Mekong Delta and a thrilling ride down the Saigon River to reach the rural hamlets and meandering narrow waterways that are a world away from the madness of HCMC. The tour lasted a full day with plentiful food and refreshments on board the boat and a stop for a delicious lunch at a family homestead. We also visited a traditional riverside market, a Cai Dai Temple, a pagoda and many other historical sites along the way. The following day we visited the Cu Chi Tunnels, again by speedboat, and it proved to be one of the highlights of our trip. The intricate network of underground tunnels that the South Vietnamese built to outfox the French and then the North Vietnamese, Viet Cong, extended and used to outsmart the Americans, were truly ingenious – as were the other resourceful techniques they employed to combat the ﬁnancial muscle power of their opponents on a shoestring budget. We saw how the Viet Cong set a multitude of booby traps throughout the dense jungle and fashioned weapons and supplies out of recovered American items such as bombs and tyres – the latter used to make sandals, some of which had the heel on the front so that when they were being tracked, it would appear the footprints led oﬀ in the opposite direction! The best part of the day was getting the chance to crawl underground along a section of the tunnels, which, despite having been widened for tourists, are still incredibly tight and give
a real insight into how determined and tough the Vietnamese soldiers and villagers must have been to live down there for weeks and even months at a time. After a sweaty day of crawling around in pitch black tunnels it was bliss to get back to our hotel and our base in Ho Chi Minh City was the delightful Park Hyatt Saigon. Talk about a sanctuary from the bedlam of the city. This is a grand ﬁve-star hotel of the highest order, with no expense spared on the luxurious and ﬁxtures and ﬁttings. The beds are large and insanely comfortable while the pool and garden area is outstandingly beautiful. The hotel features the exquisite Xuan Spa, where expert therapists work wonders after a hard day’s sightseeing, while we found the state-of-the-art gym the ideal place to work oﬀ the fantastically comprehensive breakfast. We also sampled a meal in the stylish ‘Square One’ restaurant, which has won numerous ‘Best Restaurant in Vietnam’ awards and serves both western style cuisine and Vietnamese specialities cooked by a team of award winning chefs. Although the Australian Wagyu beef steaks looked mighty tempting we went for a delicious Vietnamese platter with a selection of mouth-watering freshly caught ﬁsh and local delights such as clay pot lamb curry. XO Tours: www.xotours.vn | Le Rives Experience: www.lesrivesexperience.com Park Hyatt Saigon: www.saigon.park.hyatt.com
fter a whirlwind action packed three-day stay in HCMC it was time for a change of pace at the luxurious getaway that is the Fusion Maia Resort in Da Nang. This place is pure paradise. Set on a pristine stretch of white sand beach, every aspect of the resort is geared towards relaxation, health and wellbeing. It is the country’s ﬁrst and only ‘all-spa-inclusive’ resort which means a minimum of two daily spa treatments are included in your stay. Manicures, pedicures, massages, body-wraps, hair and makeup, you name it, you can have it. The whole atmosphere of the resort is one of Zen-like tranquillity with little hidden gardens and relaxation areas dotted around the place. Fusion Maia is also an ‘all-villa’ resort so every guest has a beautifully appointed private villa with their own pool which all adds to the exclusive feel. Breakfast can be taken any time – whether that’s after one of the daily dawn yoga sessions on the beach or much later in the day, ‘ﬂexibility’ is the key word at this resort. There is a strong wellbeing theme in the dining concept too with a whole range of healthy options available, all made with delicious fresh ingredients by a talented team of chefs, while you can choose to eat in the main dining room, by the pool or even by candlelight on the beach! Just south of Da Nang is the wonderfully quaint historic town of Hoi An, which is a must-visit stop on your Vietnam itinerary. A UNESCO World Heritage site, Hoi An, with its beautiful old town, is awash with stunning temples, pagodas and decorative ancient town houses. The former port city is famous for its tailors and you’ll ﬁnd them everywhere with beautiful handmade suits, dresses and shoes available for next
Fusion Maia Resort
La Residence Hotel & Spa
to nothing. The unique and tranquil atmosphere of Hoi An, which translates a ‘peaceful meeting place,’ is infectious, and we could have stayed there for weeks. Our base in Hoi was the Anantara Resort, which is situated right on the banks of the meandering Thu Bon river. The boutique resort had a great chilled-out, chic vibe and our room had lovely day bed on the porch where we could sit watching life go by on the river with a sundowner. There were also free bicycles available which we made use of to see as much of Hoi An as possible before coming back to a delicious meal in the Lanterns restaurant, which is built in the French colonial style and serves up fantastic Vietnamese cuisine. Getting up at the crack of dawn we embarked upon a rickety but stunning train ride along the South China Sea coast to Hue. The journey took around four hours as we slowly snaked along the jungle covered cliﬀ face and through the Hai Van Pass with lush green mountains on one side and breathtaking white sand beaches on the other. The main reason for visiting Hue, former capital of Vietnam, is to visit the ancient citadel – or more speciﬁcally, the Imperial City within the citadel. The Imperial City, another UNESCO World Heritage Site, was home to the Vietnamese Emperor and the Royal Family for some 400 years and, while much of it was destroyed in the 1968 Tet Oﬀensive by the Americans during the Vietnam War, there are still plenty of historic relics and grand old buildings to see within the 2 kilometre square walled compound. After a full day in the Imperial City we ﬂagged down a local ﬁshing boat and hitched a lift along the Perfume River to our base in Hue, La Residence Hotel & Spa. The ﬁrst thing we need to mention about this hotel is the smell. It has a wonderful scent that wafts around the entire property – the nicest smelling hotel we’ve visited. La Residence was built in 1930 as part of the oﬃcial residence of the French governor and its elegant art deco architecture gives it a really distinctive look and feel. Our room was large and comfortable with a balcony overlooking the river, while the breakfast – a range of Western and Vietnamese cuisine – was to die for and the staﬀ at this hotel were exceedingly friendly and helpful. Our stay was topped oﬀ with a massage in the stylish and serene Le Spa – the perfect end to a wonderful visit.
rom Hue it was a short ﬂight to the bustling capital Hanoi, with its delightful array of roadside, street food vendors, and the famous 5-star Soﬁtel Legend Metropole hotel. This iconic property was ﬁrst opened in 1901 – the oldest hotel in Hanoi – and has provided a base in the city for a string of heads of state, ambassadors, writers and entertainers. These days it’s reportedly Brad Pitt and Angelina Jolie’s hotel of choice in the city. The Metropole is split into two wings – a modern wing, with cutting edge chic design and furnishings, and the historic wing, where we stayed, which is in the French colonial style. Think grand high ceilings, oakwood staircases, four-poster beds, huge rooms with sprawling bathrooms. There’s also a bomb shelter under the hotel, where folk singer Joan Baez wrote a song while taking shelter, of which you can do a guided tour. The food, like everything at this hotel, has a strong French inﬂuence, and as you would expect, the team of talented chefs do not disappoint. Our ﬁnal stop in Vietnam was Halong Bay and having read about this spectacular ocean paradise prior to beginning our journey we wanted to save the best until last. Our home for the two-night, three-day cruise was the exquisite Paradise Peak. If you want to see the spectacular bay in style, this is the boat for you. It’s like a 5-star hotel on water where private butlers are
on hand to tend to your every need. There are only eight cabins onboard meaning each guest has plentiful space with impressively large rooms and wonderfully comfortable beds. There’s a huge sun deck while most cabins also have their own balconies and there’s even a spa and gym on board. The food and beverages, which are all included and served daily by your butler, are of the standard of a top class ﬁne dining restaurant. Halong Bay itself is truly bewitching in its beauty with hundreds of limestone islets which cast a lime green glow across the water. We partook in many a kayaking session around the bay and found it a great way to explore the multitude of ocean caves. During our unforgettable trip we visited the huge Sung Sot “surprise cave” which looks fairly small from the outside but opens into a gaping cavern with spectacular rock formations and stalagmites and stalactites that really take the breath away. We also visited a pearl farm and a ﬂoating village, where a handful of ﬁshing families live, and took a trek to the top of Ti Top Mountain for an unrivalled view of the bay. What a way to end a truly captivating trip in a country that has so much more to oﬀer than many people realise. We all like diﬀerent things from a holiday destination but if you can’t ﬁnd something or somewhere that ticks the right boxes in this fascinating land of contrasts, there’s something seriously wrong.
Sofitel Legend Metrople Hotel
Making your health even healthier
By: Fitness First’s XFit Head Coach JoJo Aragon
Wall Ball ‘Wall Balls’ are a compound type of functional exercise that are performed in multiple planes and use multiple joints. They’re essentially a combination of two exercises – a squat and a push press – and they work a total of 11 diƤerent muscles in your body in a single exercise movement. The muscles used during this simple exercise include: quads, glutes, calves, hamstrings, abdominals, lower back, chest, front deltoids, back deltoid, biceps and triceps. In fact, if you did only Wall Balls as a workout over a period of time, nearly every muscle in your body would get stronger and you’d be in pretty good overall shape. All things considered the ‘Wall Ball’ exercise is a great totalbody conditioning movement.
The movement starts from the ﬂoor in a squat like position, holding a medicine ball at chest height with your elbows under the ball, feet shoulder-width apart and shoulders pulled back and down.
Tips for efficient Wall Ball throws: Keep the body/trunk vertical The more upright our trunk is the more eﬃcient the transfer of power from the hips into the wall ball. Foot placement The wider the feet the greater amount of space we have for the hips to go down. Similar to the catch position for your cleans about an angle of 15-30 degrees. Buttocks down, not back During the Wall Ball, bring your buttocks down, not back and play with the sequencing of hip/ knee ﬂexion. They should ﬂex simultaneously, or knees slightly after the hips. The Throw Throw at an angle towards the wall, not just straight up and down. Forearms vertical and under the ball – elbows down! The Catch Catch the ball high and let it push you to the bottom – with the elbows under the ball.
Drive through your heels on the way up, using a hip action to throw the ball into the wall, extending your shoulders and arms to throw the ball onto the wall. Catch the ball high on the rebound and let it push you down – keeping your elbows under the ball.
Bring your hip back and start loading the hamstring and set your weight evenly on your feet.
By: Fitness Firstâ€™s XFit Head Coach JoJo Aragon
When youâ€™re throwing the ball you should have your buttocks squeezed, shoulders pushing up, abs tight while aiming for the spot you want the ball to hit as you stand up.
BENEFITS OImprove overall conditioning OIncrease overall power and explosiveness OIncrease muscle endurance OImprove motor and vision coordination
Facts on Fasting and Exercise F by Steven Gillespie, Fitness Manager, Fitness First Motor City b
Fasting is deﬁned as a partial or total abstention from all foods, or a select abstention from prohibited foods, which can have a dramatically positive improvement in our mind and body. As Islamic Ramadan is a 28 – 30 days fast in which food and drink are prohibited during the daylight hours, it is wise to take stock of the psychological, physiological and lifestyle impacts of fasting to manage and plan exercise safely and eﬀectively. This article aims to highlight some of the misconceptions about fasting and exercise so that gymgoers can approach training throughout Ramadan with more conﬁdence and more knowledge about their body.
Metabolic Myths and Fasting Preconceptions about fasting and metabolism include believing that when a person stops eating or misses a few meals their body will go into ‘starvation’ mode. Actually, the body is designed to go for prolonged periods without food whilst functioning at a relatively optimal level. Strength and Conditioning coach Jason Ferruggia advocates that warriors of old would ﬁght ﬁerce battles all day on very little food and would then come back at the end of the day and feast. Having one or two large meals after fasting was the norm for our ancestors and is how our bodies have developed over millions of years. Whilst fasting, drops in metabolism will occur at around 60 to 92 hours, so in preparation for Ramadan we can rest assured that our bodies are capable of exercise, fat loss and even muscle gain (believe it or not) without having to stick to the 2-3 hour nutrition timing window that is commonly advocated within contemporary health and ﬁtness doctrines.
Fasting and Energy Levels
Most people might expect to feel sluggish and have no energy during a fasting phase, however contrary to this your energy levels can actually increase. What happens to the body during fasting is that a switch is ﬂipped and the body will change into ‘sympathetic nervous system’ mode. In this ‘ﬁght or ﬂight’ state the body’s ability to focus, have clarity and cope with stress will be at an all-time high. You will also burn stored calories and use stored energy as fuel more eﬀectively.
Physical Vs Psychological Hunger
According to Dr. John Berardi, knowing the diﬀerence between the two types of hunger can give you a better understanding of your body’s signals. Often when people think that they are hungry, they are not experiencing true physiological hunger, but rather psychological hunger. By the end of the fasting phase, you should be feeling real body hunger, which you can use as a reference point to interpret your appetite more appropriately.
Fasting and Restoring the Enzyme Pool
The daily fast has a dramatic eﬀect on restoring the body’s enzyme pool. Enzymes are a pre-requisite for every chemical reaction that takes place within the body, such as digestive and anti-oxidant processes. Many functional medicine experts have advocated that when your body’s enzyme pool ﬁnally runs out, then so does your time on the planet, and when you constantly over stress the body by eating all day your enzyme pool doesn’t get a chance to fully replenish itself. Conversely, when in a fasted state the body will replenish it’s enzyme pool which leads to a slowing of the aging process and an improvement in the strength of the immune system.
Personal Limitations and Considerations of Exercise during Fasting
People have to respect that their own body and mind will experience fasting in a diﬀerent way than that of others; therefore it is important when considering exercise during fasting the other lifestyle factors that can come into play and aﬀect you. Respecting your body and paying attention to what your body tells you are fundamental when considering whether you can safely exercise whilst fasting, and of course selecting what level of intensity is most appropriate for you. You should also pay attention to drastic changes in appetite, hunger and satiety; sleep quality; energy levels; mood and emotional health; immunity; blood proﬁle; hormonal health and your physical appearance. Whilst monitoring and considering the aforementioned lifestyle factors, it is also important to decide when is the best time for you to exercise and it also might be wise to start slowly and not overdo it initially until you have understood what intensity you can handle.
Quick Fasting Facts
O Reduces Blood Lipids (Triglycerides and LDL cholesterol) O Reduces Inﬂammation O Optimizes Blood Pressure O Increases Cellular Turnover and Repair O Increases Fatty Acid Oxidation O Increases Growth Hormone Release O Improves Appetite Control O Improves Blood Sugar Control
GET THE PERFECT SET OF ABS
By Cassius Abrahams, Personal Trainer, Fitness First Burjuman
Want some perfect looking abs? Follow my guide to a few key exercises and you’ll be well on your way to achieving some washboard abs. Upper obliques Q Take a ﬁrm grip of the Cable Machine handle, feet hip-width as knees are bent and chest raised. Q Back and arms completely straight as your rotate. (Recommended 4 sets of 15)
Upper abdominals Q This exercise is designed to isolate the upper abdominals by using a Swiss ball. Q Sit down, roll forward until the Swiss ball is on the lower region of your back, place hands on the side of your head, raise chest up in slow controlled moment. (Recommended 2 sets of 20)
Lower abdominals Lower obliques Tone up your “love handles” with this simple but eﬀective exercise Q Take one weighted disc or dumbell, be sure to keep posture straight and your knees bent, lower the weight laterally down the outside of your body. (Recommended 4 sets of 15)
This workout will tone up the lower area of the abdominals with a barbell. Q Lay on a bench, as you raise a light weighted barbell to ﬁxed straight arm portion over your chest, keep legs straight as you begin to raise both legs up towardsBEFORE the bar while maintaining a slow controlled movement. (Recommended 2 sets of 20)
A HAPPY HOLIDAY WITHOUT THE SOUVENIR POUNDS! Don’t make that much awaited vacation a guilt trip to throwing away good habits and an excuse to stay away from your regular exercise routine. Holidaying often suggests binging on sinful savouries, guzzling pints of calories and indulging in ‘sinsations’; but there are plenty of ways to stay on top of your regime, even when you are away from your comfort zone. Let us help you know how!
Hit the hotel’s ﬁtness facilities: Most hotels and cruises will have some sort of ﬁtness activities no matter where you holiday. So if exercising on vacation is to be achievable, it’s crucial you go out there and make time for a power workout, or a quick treadmill run or even a 30-45 minutes cardio if the facility permits. Who wouldn’t love a dip in the pool that also relaxes your mind after a long tiring day?
Choose active vacations: Explore your destination on foot instead of reserving expensive cabs and bus tours. Not only will it save you some money but hooﬁng it on your own allows you to take your time to see the sights and customise your vacation the way your family wants it to be. Since the goal is to have fun times together, plan on vacations to include excursions like hikes, adventure trails, biking and snorkeling that burn calories without putting a dampener on your good times.
Good old bodyweight exercises: There are plenty of exercises you can do anywhere, which require no exercise equipment at all, just your own bodyweight. Two such being pushups and sit-ups. Pushups are underrated as an exercise for your chest and arms, while sit-ups are important for your core. Feel free to turn your sit-ups into crunches, which will hit your upper abdominals as opposed to your lower abs. Use your energy to make way for at least 30 burpees a day. Burpees with Air Squats, push-ups and pull-ups make for a great workout, try 10 reps of each for 5 rounds! Pack your trainers and explore your holiday destination without losing out on vacation fun! If you’re dedicated and want to go that extra step, why not buy a portable TRX cable which you can take with you and attach to your hotel room door or another suitable location for some TRX exercises.
Food mania: Binging is ﬁne but be careful not to over-indulgence! Snack on meal breaks with poached eggs or wholemeal muﬃns instead of a packet of crisps. Opt for hydrating H2O and relinquish ﬁzzy drinks. Design your platter and make it as colourful as your holiday with lots of greens, meat, veggies and wholemeal breads.
Beach times: A simple walk on the soft sands of the beach burns more calories than walking on flat surfaces. For those wanting some higher intensity, beach running is a great way to get your heart pumping and achieve a higher intensity workout. So make your beach times an excuse to stay committed to your exercise regime. Take a family walk instead of lounging while you still soak in a lot of sunshine. Chase your kids, get your hands on a beach volleyball and football. Surfing is a great exercise too and you can even opt for some beach yoga! All this will help you shed your extra earned pounds before you head back home.
Dance those calories away: Dancing is a great way to burn calories. Swing away to your favourite tunes and bid adieu to unwanted fat. Playing a freeze dance party with your kids will boogie in a lot of fun too. Hula-hooping also is a great core exercise that will keep you in shape along with lots of bubbly laughter.
Go on, donâ€™t make this vacation getaway your healthy lifestyleâ€™s greatest nemesis. Raise a toast to happy, healthy and active holidays, Cheers!
DURING RAMADAN FAST, BUT NOT FEAST! FITNESS TIPS DURING RAMADAN: DON’T STOP WORKING OUT The ﬁrst and most important tip to be given comes right at the beginning: don’t stop working out. Your body maintains muscle mass as long as it feels it is needed and when you stop exercising, will slowly lose what it feels is unnecessary luggage that costs extra energy. Even though you may not make gains in muscle mass during Ramadan, you can at least preserve what you have if you keep your schedule up.
ADJUST INTENSITY In your regular schedule you may be able to do “X” amount of weight. But if you then try the same intensity during Ramadan – when you have already fasted for several hours and a long and busy day is behind you – you may not be able to pull that oﬀ. What you may want to do is either adjust the weights you are using or the number of reps. If you want to stay with the weights you normally train with, allow for doing less repetitions and lower the weight if you fail to reach your normal number of minimum repetitions. If you want to lower the weight right from the beginning, then pick one that under the circumstances of the fast allows you a maximum of 12 – 15 reps.
ADJUST WORKOUT TIMES This should work especially well if you can adjust to having your workouts within a couple of hours of the morning meal, as your carbohydrate reserves will then be quite high. If your workouts take place after a long day of fasting, you might feel rather drained. Work Out When It Feels Best. However, many people of course can’t simply go and do their workouts when they would be most beneﬁcial, especially during Ramadan. A bit of ﬂexibility might help: Instead of doing your workouts at your normal times, during Ramadan do them when you have time and feel the most energetic. A workout done when you feel you have the energy and can do it with intensity is better than a workout you squeeze in and do hurriedly, just because in theory your energy reserves would be better.
GET ENOUGH FLUIDS When talking about nutrition, we also shouldn’t forget about getting enough ﬂuids. Ramadan is one of the few times where my advice is to load up on ﬂuids preemptively, before thirst takes place. Especially for those of you living in hot climates this is rather important; even more so, when you want to do a workout during the day. Be disciplined and consistent, as best you can, throughout the 30 days of Ramadan, and you will maintain your current ﬁtness level.
by Hisem Hagras, Corporate Wellness Manager, Fitness First Middle East
PROTEIN TIMING If you normally follow the rule of having several small doses of protein over the day, you of course can’t do that during Ramadan. But if you manage to have a meal in the mornings, and of course the larger ones in the evening and have some protein in both, you will at least somewhat make up for it: protein in food is absorbed much slower and will stay with you for quite a long time.
CARBOHYDRATES IN THE MORNING Another reason for a morning meal is that you can not only have some protein at that time, but also carbohydrates. And as carbs let you work out with intensity, if you are used to having a pre-workout meal this won’t make up entirely for it, but it at least should help tide you over.
DON’T GO ALL OUT IN THE EVENINGS Strangely enough, despite Ramadan being a month of fasting, I know a good number of Muslims who actually gain weight during that month. This occurs because what is often served up in the evening meal more than makes up for what was lacking during the day. Of course, it’s rather easy to overeat when you went without food for 10, 12 or even 14 hours, but do exercise some self-control. In the evenings, get that protein we talked about, but keep an eye on how many calories you consume.
THE ABC’S OF VITAMIN D DEFICIENCY IF you shun the sun, suﬀer from milk allergies or adhere to a very strict vegetarian diet, you may be at risk of vitamin D deﬁciency. Known as the sunshine vitamin, vitamin D is produced by the body in response to sunlight. It is also occurs naturally in a few foods – including some ﬁsh, ﬁsh liver oils and egg yolks – and in fortiﬁed dairy and grain products. Vitamin D is essential for strong bones because it helps the body use the calcium in your diet. Traditionally, vitamin D deﬁciency has been associated with rickets, a disease in which the bone tissue doesn’t properly mineralize, leading to soft bones and skeletal deformities. But increasingly, research is revealing the importance of vitamin D in protecting against a host of health problems.
IMPORTANCE OF VITAMIN D ON OUR BODY:
QProtects the bones from osteoporosis and rickets QDecreases risk of chronic diseases such as hypertension, diabetes, and cancer QDecreases inﬂammation and reduces the risk of allergies QPrevents and helps in treating depression QHelps regulate your blood cholesterol QBoosts your immunity and protects you from seasonal illness
SYMPTOMS OF VITAMIN D DEFICIENCY:
QLack of energy and muscle weakness QBones, joints, and back pain QHeadaches QSuppressed immunity QRickets and osteoporosis
HOW IS VITAMIN D DEFICIENCY DIAGNOSED?
It takes only a simple blood test to ﬁnd out if you are vitamin D deﬁcient: Deﬁciency: If your vitamin D serum is less than 12ng/ml Inadequate: if your vitamin D serum is between 12-20 ng/ml Adequate: if your vitamin D serum is between 20-50 ng/ml Excessive: if your vitamin D serum is above 50ng/ml
HOW TO PROTECT AND TREAT VITAMIN D DEFICIENCY:
Maintain a healthy body weight: Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater often have low blood levels of vitamin D. Eat Vitamin D rich Food: Increase your consumption of foods that are naturally high in vitamin D including ﬁsh and ﬁsh oils, egg yolks, cheese, fortiﬁed milk and beef liver. Get your sunshine quota: Sunshine is very important to the body to produce Vitamin D. Only 10-15 minutes sun exposure is enough for your body to produce 65-70% of the daily needs of vitamin D. Quit smoking: Smoking has always been associated with low vitamin D in the blood, as it also decreases the calcium level in blood. Exercise: Exercise has been known for its beneﬁts especially on the bone’s health and vitamin D levels. Exercise also enhances the absorption of vitamin D and helps in controlling weight. Healthy Fats: Make sure you are consuming healthy fats from foods such as Avocado to increase the absorption of vitamin D from food. Supplementation: Sometimes you could be in need of medication to treat your vitamin D deﬁciency. Please consult your doctor for a prescription, and make sure it is D3 supplement, as that is the active form of vitamin D for your body.
BY BANIN SHAHINEE Nutrition Fitness Manager, ager, Fitness First Middle East ast
TIPS FOR THE PERFECT BEACH BODY With the temperature soaring it’s again time to get your body ready for the beach. The following tips are simple to follow and are sure to get you in great shape for the summer.
Eat more fruits and vegetables: This is a great way to add volume to your meals without the extra calories. Fruits and veggies are loaded with a wide range of nutrients like vitamins, calcium and ﬁber and are easy to incorporate into your day. Avoid drinking calories: Drinks high in calories like soft drinks and iced coﬀees give our bodies a lot of calories with little to no nutritional value. Take the smart route by replacing soda with fresh juice or water. Drink more water: Speaking of water, drinking enough water is essential to keeping your body hydrated and your skin refreshed. Try to drink 2 – 3 litres of water every day and remember that drinking suﬃcient water is essential in reducing and preventing cellulite.
Cut your cake and sweets: Consider cutting extra calories from your diet by reducing the amount of sweets and desserts you eat. Make healthier (and tastier!) options like fresh fruits, ﬂavored yogurt or sorbet your go-to choice for dessert. Snack Smart: Munching on snacks throughout the day is a great way to control your diet but make sure you choose the right snacks to eat at the right times, and ensure that the total daily intake of your snacking is less than 200 kcal. Exercise: Exercising regularly is not only a great way to have fun and relieve stress, but it also helps to improve the overall appearance of your body by tightening, toning, and lengthening your ﬁgure. Along with a good diet, a solid exercise routine is all you need to get you on your way to a dream body!
by James Sidhu, Fitness Manager, Mirdif City Centre
FREESTYLE FREEDOM Using a variety of equipment based exercises can add spice and keep a workout from becoming monotonous. However, sometimes it is a good idea to break free and test your physical limits using bodyweight alone; which is a great idea to consider during Ramadan. This is a time when scaling back the intensity of workload, without sacrificing gains, is the preferred option. Let’s look at some key free weight based exercises and variations that will definitely provide some challenge to your session during the Ramadan period:
Working the legs should be an important aspect of any exercise regime and even without additional weight; the body can provide a satisfying challenge. Sumo Squat: Position the feet wider that shoulder width apart and turn the feet out slightly. Now, carrying out a full squat with the hips rotating outwards, as if siting down on a chair and keeping the back straight as possible. Aim to go for a 90 degrees angle in depth and then push straight out and lock for full range of motion, working the quadriceps harder. Tip-Toe Squats: Place the feet closer together at shoulder width apart and then balance on your toes. Now, maintain balance and stay on your toes while performing a full squat. You will ﬁnd you can go lower in this position than the regular squat. When coming back up, aim to go all the way until you make a calf raise motion; this allows you to work the quads and calves at the same time with the added bonus of balance training (proprioception). Side Lunge: Like a regular lunge, but now you push out to each side laterally and lunge in, whilst keep the straight leg ﬁxed in position. Aim to go low, so that your elbow can touch your knee that is bending for the lunge, but ensure to maintain good posture and keep the back straight throughout. Transverse Lunge: Although fancy sounding, this essential means to lunge directly behind you from a standing position whilst rotating the torso to face in the same direction. Using the same principles as the side lunge, try and keep the ﬁxed leg straight with the toes pointing forwards when going deep into the motion, again aiming to touch the elbow on the knee. You may ﬁnd this lunge more unstable and challenging, which is a great way to improve balance. Bonus Tip Whilst in the lowest part of the squat, go ahead and hold the position for 5 seconds to make it an isometric exercise temporarily and adding greater concentric pressure. Also, when performing the lunge, there is no requirement for the bending knee to touch the ﬂoor; simply an inch above is perfect and will actually increase the intensity by eliminating any momentum loss.
Abdominals No workout is complete without some abs exercises, although we will be skipping the traditional crunch this time; which has been found to be less eﬀective in forming a solid core than traditionally thought! Legs Raise – Laying ﬂat on your back, with hands crossed over your chest, or placed under the small of your back if you require extra support, raise both legs together to straight-up vertical position and then lower them back down with control. Both legs must be kept straight at all times, so avoid bending the knees. For an additional challenge; do not all the heels to touch the ﬂoor between reps! Leg cycling - This is a great one for testing the main abdominal area (Rectus Abdominis) and the side oblique’s, for a more full core workout. Again, lying ﬂat on the back, the aim is to bring one knee up toward the opposing elbow, twisting in to touch them, in an alternating fashion. If done correctly, it will look as if you are cycling on your back! This one works best as a timed exercise, rather than reps, so start with 30 seconds and work up to reaching one minute. Plank - The plank has really gained popularity in recent years and it’s no wonder why; it places stress on the core from all 3 planes of motion (Sagittal, frontal and transverse), so the core gets a very solid workout without any movement at all! As an isometric exercise, you just need to maintain the position of staying on your toes and forearms (like a press-up, but just resting on the forearms, not the palms). Keep the core tight and do not sag or raise the hips; they must be in line with your back the entire time! Again, this is timed, so aim for 20-30 seconds and then progress up to one minute. If you are really on ﬁre, try and hold it for 3 minutes or more! Bonus Tip Slow down the rep motion during the ‘legs raise’ exercise, to put a serious burn on the exercise and make it much more diﬃcult to maintain. Make sure to kick out the leg fully between each cycle motion during the ‘leg cycling’, rather than keeping the legs bent, then lower the angle of the cycle motion to increase the challenge! So, now we have a solid selection of exercises to work with, but remember to start with reps ranges and timings that still allow full control and perfect form throughout. Enjoy the freedom of training with your own bodyweight and keep pushing towards your ﬁtness goals this Ramadan!
Press-ups This classic never gets old, and many claim it truly is one of the best ways to develop the entire body, not just the arms/chest! Start on your toes and on the ﬂat of your palms, with a straight back. Now, lower down the chest so it just grazes the ﬂoor, then raise the chest back up to a full lock-out position (full range of motion is paramount). Let’s not keep it as boring as this though; here are some challenging variations of the classic: Wide-Arm: Widen out the palms, so that the focus is greater on the chest/upper pectoral area that leads into the front shoulder (Deltoid). This will ﬁll out your pectoral muscles more evenly over time. Close-Grip: Bringing the palms closer than shoulder width apart, so when you lower the chest, the elbows brush against the mid-torso area and maintain contact with the body. Much harder than a regular press-up and places far greater stress on the triceps. Palms Facing Out: Now you rotate the palms outwards, so that the ﬁngers face away from the body. This works the shoulders far more deeply and hits the bicep a little harder (as a press-up is traditionally a triceps focused exercise). If you struggle to get depth, place the hands further apart. Diamond Grip: Place the hands together, centrally, in front of you and connect the index ﬁnger and thumb to make a small diamond shape. Now, perform the press-up, with the aim to touch the lower part of the chest in the center of the diamond. This is quite taxing and will stress the forearms, triceps and mid-point of the pectoral muscle far more than the other variants. Bonus Tip If you are struggling to perform the press-up on your toes; do not fall back and start on the knees! This is the most common mistake that people make because the core strength required to sustain a full press-up cannot be attained by eliminating the core engagement resting on the knees. Instead, try doing the press-up starting ﬂat on the ﬂoor already and then simply push straight upwards, eliminating half the motion, but allowing the core to strengthen over time to hold for a full press-up.
The latest news from Fitness First
P60 La Diva Zumba day a big success P61
New facilities at Al Seef and Al Barsha
Menâ€™s Only club opens in Bahrain
Fitness First Social Media News
Fitness First Success Stories
Around the UAE in 30 Days
La Diva Zumba a major hit
ver 100 people turned out for the recent La Diva Zumba event at Fitness First Burjuman Centre for what was the third and by far the biggest Zumba event of the year. Considering the event was held on a public holiday the turnout was superb as both Zumba fanatics and members and non-members alike all danced away to an hour and a half of mix-andmatch Zumba tracks. The event began with a performance by the day’s
organiser, Senior GX Manager Roehl Margallo and the club’s best Zumba attendees and co-organizers, the Zumbastars, to a version of one of FIFA’s official World Cup songs, ‘Partida’. Special guests Rellu Pats, Treasa Spragg and Ann Guiang all took to the stage at various points during the set and everyone commented on how amazing each and every participant was. “They were infatigable,” said Margallo. “It was so much fun and I could see the smiles on everyone’s
faces that they were really having a lot of fun out there. The turn out was amazing, we all had a great time. It was a huge success and we will continue to spearhead a way of promoting the idea that fitness can be fun too.” Certificates and tokens of appreciation were presented at the end of the event as were some goodie bags from some of the night’s sponsors, Lux, Syoss, Pokari Sweat, Karma Trading LLC, and Rexona.
MYZONE usage continues at a great pace
O far this year, the 5,774 MYZONE users at Fitness First have achieved some amazing results using MYZONE as their go-to fitness tracking tool. MYZONE is a new innovative heart-rate based system that uses wireless and cloud technology to accurately and conveniently monitor physical activity. It monitors heart rate, calories and time exercising and converts those figures into
MYZONE Effort Points (MEPs), with a focus on rewarding effort rather than fitness. In order to monitor all concerted physical activity in real time, MYZONE users simply wear a comfortable MYZONE Physical Activity Belt (heart rate strap), which is registered online. This allows users to view their progress in their own personal account.
MYZONE results from Jan – June 2014: Calories: 85,616,524 MEP’s: 18,865,568 That’s the equivalent of 165,282 burger and fries meals.
Fitness First News
Fitness First opens new facilities at Al Seef, Abu Dhabi and Al Barsha, Dubai
he constant endeavor to spread health awareness and make exercise facilities easily accessible to its members, Fitness First Middle East, the world’s leading health and ﬁtness club chain owned and operated under license by Landmark Leisure and Hospitality Services Ltd., have opened two new clubs at Al Seef Village, Abu Dhabi and Al Barsha, Dubai. Fitness First at the Al Seef Village, Abu Dhabi, the 4th Fitness First club in the Emirate, is a 1300 sq.meters Platinum tiered health club exclusively for ladies. The club has been set up with the best in class equipment that will allow ladies to work out freely in the private environment of a ladies only club. Weight Training, Yoga, Cardio or Group exercise, the club has a variety of exercise options to oﬀer that will suit individual tastes and demands. As a key highlight, the club also boosts of an impressive outdoor swimming pool that will allow ladies the chance to swim their way to better health. Fitness First at Al Barsha, Dubai is for both men and women but with an exclusive ‘Ladies Only’ facility. Sprawling over 2100sq meters, the club is ﬁtted with dedicated cardio and weight training space, an exclusive ‘FitZone’ with the latest functional training equipment and exciting daily FitZone classes, Yoga and Group exercises
too, in the Ladies facility. Both clubs oﬀer free car parking to add to the convenience for club members. The look and feel of this club is signiﬁcantly diﬀerent to the existing clubs as it reﬂects the new brand, which will be unveiled later on in the year. Both clubs will feature Fitness First’s signature MYZONE; an innovative tool to track, measure and review workout progress. A success story in itself amongst committed ﬁtness enthusiasts, MYZONE, a revolutionary device and a motivating tool in the form of a belt records real time measurement of indicators in applied eﬀorts. Praveen Bhatnagar, CEO of Landmark Hotels and Wellness said, “We are now 57clubs strong in the Middle East. It’s exhilarating to map so many regions in the nation to allow our members the convenience to work out whenever and wherever they want. It’s rewarding to know that people are getting health conscious and are acknowledging the beneﬁts of a healthy lifestyle. That inspires us to take charge of our members’ health and oﬀer them innovative exercise methods in the ﬁnest of environments with the latest innovation in the ﬁtness industry.”
For more information: call 026414049 for Al Seef, Abu Dhabi or 043994985 for Al Barsha, Dubai
New Men’s Only club open in Bahrain
NEW Men’s Only Fitness First gym has opened next to the Ladies Only gym in the Oasis Centre in East Riﬀa to complete the set and cater for both sexes in Bahrain. The Ladies club opened in 2012 and the Men’s club joins it on the 2nd level of the Oasis Centre and is equipped with impressive health club features and facilities that are synonymous with Fitness First’s standards. A purpose built club with truly motivating
environs, it is outﬁtted with the best in class exercise machines, extensive free weights and strength and freestyle areas. With a robust focus on some real adrenaline pumping workout sessions, members can look for high intensity training under the expert guidance of internationally accredited ﬁtness professionals. Luxurious changing rooms with steam and relaxation areas along with an exclusive lounge for members
with WiFi and complementary drinks come as a complete package every man would look for in his health club. So whether you choose to work out individually or want to sweat it out with buddies, Fitness First’s Men’s Only will allow you the space and place for some real pulsating fun as well as the opportunity to kick-start your plans to commit to a healthy lifestyle and attain new health and ﬁtness goals.
Fitness First Social News
What you post on Instagram:
#100happydays #ﬁtnessﬁrstme #mydubai
#ﬁtnessﬁrstme #ﬁtspo #ﬁtgirls #ﬁtgirls #xﬁt
XFIT Member of the Month THE June XFit member of the month was the ever-present Javier Pedroza, who along with his family, Henlin and Amy, attend the 5pm classes. Javier, who used to play and coach American Football, is always cheerful and positive and has a great aura when he attends the class. He likes to be challenged physically and mentally and he is ﬁtter than an average guy in his age group. He is very passionate about Xﬁt where he and his family have bonded with the other members and also the Latino community.
What you said on Facebook: IF YOU WORKOUT IN THE MORNING, DO YOU EAT BEFORE OR DO YOU PREFER TO WORKOUT ON AN EMPTY STOMACH? warren_j_anglin
#gohard #ﬁtnessﬁrstme #bodybuilders #dubai
#ﬁtnessﬁrstme #swimming #burjuman
SADIKK ALI ANSARI: ONE MUST EAT SOMETHING TO KICK START THE METABOLISM. EMPTY STOMACH WILL LEAD TO BURNING OF MUSCLE MASS AS YOU ARE ALREADY FASTING SINCE LAST NIGHT’S MEAL. I HAVE A PROTEIN SHAKE AND OATMEAL. ZEITOONA AMINA OM SHEIKHA: GREEN TEA AND A BROWN BREAD SANDWICH (PEANUT BUTTER OR EGG SANDWICH) AND I’M READY TO GO! JIYOON CHOI: 1 OR 1.5 HOURS BEFORE – CEREAL AND SOY MILK JACQUI SAXBY: OH YES, CHOCOLATE MILK IS GOOD TOO (SKIMMED MILK) WITH A SERVING OF HERSHEY’S SUGARȃFREE CHOCOLATE SYRUP. TISHA BHATIA: EMPTY STOMACH
11zoom11 #ﬁtnessﬁrstplatinum #ﬁtnessﬁrstme #elevated
#bodycombat #ﬁtnessﬁrstme #bodypump #goodtime #boddyattack
MICHELLE SALEM: I PREFER TO WORKOUT WITH EMPTY THOUGHTS.
CHELLE TOLEDANAʘ)AJARDO: BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY, SO MAKE SURE YOU EAT FIRST BEFORE A WORKOUT.
Fitness First News
FITNESS FIRST SUCCESS STORIES Name: Muhammad Rizwan Before: 96.7 kg After: 86 kg FITNESS FIRST SAFEER MALL, SHARJAH
I grew up in a family that relished anything sweet, fried or served in large portions. Because of my super-sized meals and excessive amounts of dairy and processed foods I would have acidity in my stomach as well as headaches and fatigue. The Turning Point My elder brother gave me a wake-up call. He is living in Malaysia and is a member of Fitness First Malaysia. He suggested to me that I join Fitness First in the UAE but despite being aware of my unhealthy eating habits, I was still reluctant to join because of my job commitments. I work in an airlines company as part of the ﬂight crew, which means that I don’t have a ﬁxed work routine. However, one day I really got the motivation from my brother that I needed to change. I decided to go to the Fitness First Sharjah Safeer Mall Branch and it was there that I ﬁrst learned all about nutrition from my trainer Kashif.
The Eating Habits I started to curb my unhealthy eating habits and began to embrace whole grains, lean proteins, and vegetables – all under the supervision and advise from my trainer Kashif. My new knowledge enabled me to form my prevailing ﬁtness philosophy, which emphasizes quick strength training-based routines designed to burn more calories. Target I was given a target to reduce my eight to 84 KG in 45 days. The hard work that I put in paid oﬀ as I achieved more than 90% of my target in just 24 days. It was incredible. The Reward In addition to looking better, I started feeling better. The health beneﬁts were way more rewarding than I could have imagined. My acidity and headaches disappeared and I could engage in physical activity without becoming winded.
Around the UAE in 30 days raises funds for SENSES charity MEMBERS and employees of Fitness First attempted their own version of the famous adventures of Phileas Fogg when they embarked on an ‘Around the UAE in 30 days’ challenge – a journey of 746km. The purpose of the challenge, aside from engaging participants in a fun alternative workout, was to raise money for our chosen charity - ‘SENSES Residential & Day Care for Special Needs’. Each participant paid a minimum of AED 50 to take part for which they received a challenge t-shirt and a personal ‘Journey Journal’ to track their progress. The jaunt took place in the heat of summer, but the boﬃns at Fitness First found a way around the
searing temperatures, splitting the trek into stages using diﬀerent pieces of gym equipment within the air-conditioned sanctuary of their chosen club. Over 1200 individuals took part with many completing the 746Km within the allotted 30 Days and in doing so qualiﬁed to be part of a raﬄe with the chance to win some great prizes, however and more important the collective running, rowing, lifting, cross training, GXing and Cycling culminated in Fitness First raising just over AED 58,000 for SENSES, a fantastic achievement and one that will certainly be repeated when Fitness First roll out their next members’ charity challenge... watch this space.
CELEBRITY WORKOUTS Channing Tatum HOLLYWOOD star Channing Tatum’s rippling physique has adorned the silver screen in a variety of muscle bound roles such as Fighting, White House Down and the G.I Joe films, where he plays super-hunk Duke. The 34-year-old’s workout method of choice is CrossFit as it can be done a short amount of time and provides a wonderful cardio workout at the same time as building lean muscle throughout the body and improving plyometric ability, explosive power, reaction time and a whole host of other benefits. Get down to Fitness First’s XFit studio to try this workout three times a week. Set yourself a timelimit of between 15-20 minutes and keep doing the circuit until the time has elapsed. The key word is ‘effort’ - you must work as hard as possible within the timeframe in order to maximise the benefits, which is why it’s a big help to have an X-Fit instructor on hand.
The workout :
21 Burpees 21 Bodyweight squats 15 Burpees 15 Bodyweight squats 9 Burpees 9 Bodyweight squats
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٠٥٦١٧٨٩٩٨٣ www.fitnessfirst-me.com FitnessFirstME
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أﺧﺒﺎر ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ ً ﺳﺎﺣﻘﺎ ﻧﺠﺎﺣﺎ ﻓﻌﺎﻟﻴﺎت "ﻻ دﻳﻔﺎ زوﻣﺒﺎ" ﺗﺤﻘﻖ ً * +إطار سعيها المستمر g لن hالوعي الصحي وتقديم مرافق تدريب ولياقة سهلة الوصول 2Nعضائها ،أعلنت سلسلة "فيتنس فست" للنوادي الصحية والرياضية الرائدة ع Sمستوى العالم ،وهي ا2سم التجاري الhق N الذي تمتلكه مجموعة 2ندمارك للضيافة و الفيه * g + ا2وسط ،عن * * * افتتاح * د.O أبوظ ،و الشاء + نادي 5جديدين +كل من قرية السيف + * يعد أبوظ ،رابع نادي تابع نادي "فيتنس فست" +قرية السيف ، g للhكة * \ +ا2مارة ،وهو نادي حxي للسيدات تبلغ مساحته ١٣٠٠م
مربع .تم * ال تتيح للنساء التمرين بحرية * + تجهه بأفضل المعدات يقدم هذا النادي مجموعة واسعة من التمارين بيئة خاصة بالسيداتّ . N با2وزان ،واليوغا ،والتمارين الهوائية ،أو التمارين الجماعية ال تناسب * N كافة ا2ذواق وا2حتياجات الفردية* . ويتم النادي بمسبح +الهواء الطلق يسمح للسيدات بالسباحة والتمتع بصحة أفضل .أما نادي "فيتنس * * د ،Oوالذي افتتح مؤخراً ،يضم صا2ت للتدريب خاصة فست" +الشاء + بالرجال والنساء معاً ،مع منشأة حxية "خاصة بالنساء"* . ويتم النادي المامي N ا2طراف الذي تزيد مساحته عن ٢١٠٠م مربع* ، بح واسع للقيام
N با2ضافة إ' التمارين بالتمارين الهوائية ورفع ا2وزان ،والبيورموشن ،واليوغا\ ، N * النادي 5مواقف مجانية لسيارات ا2عضاء ،ليضاف ذلك الجماعية .ويتيح ك P ا2مور المريحية ال يتمتع بها N إ' قائمة N ا2عضاء .يختلف الشكل والمظهر * + N N يع عن العPمة التجارية كباً عن ا2ندية القائمة 2نه هذا النادي اختPفا ال سيتم الكشف عنها * +وقت 2حق من هذا العام. الجديدة ،و * النادي ،5نظام "ماي زون" الخاص بـ"فيتنس فست" ،وهو يقدم كP ّ عبارة عن أداة مبتكرة لقياس واستعراض.
ﻣﺘﻤﻴﺰ MYZONEاﺳﺘﺨﺪام ﺑﻤﻌﺪل ﻣﺴﺘﻤﺮ ّ ّ
ح مستخدما * +فيتنس فرست -نتائج مذهلة هذا العام ا2ن .يُذكر أن حقق مستخدمو أداة تتبع اللياقة - MYZONEالذين بلغ عددهم ٥,٧٧٤ ً * البد Oبكل دقة النشاط اقبة ر لم السحاب وتكنولوجيا الPسلكية التكنولوجيا معدل *بات القلب ويستخدم MYZONEنظام مبتكر يستند إ' ّ N * معدل * ويحول هذه ا2رقام إ' نقاط جهد ضمن التدريب + المستغرق والوقت ارية ر الح ات ر والسع القلب بات وسهولة .يراقب هذا النظام ّ ّ نظام ،MYZONEمع ال * ك ع Sمكافأة الجهد وليس اللياقة. لمراقبة جميع N * * البد) Oحزام ا2نشطة البدنية المعنية +الوقت الفع ،Sيرتدي مستخدمو MYZONEحز ًاما ً مريحا من MYZONEلقياس النشاط * * ا2ننت .هذا ما يسمح للمستخدم 5بمشاهدة مدى التقدم +حساباتهم الشخصية الخاصة. معدل *بات القلب( ،ويتم تسجيله ع \ لقياس ّ
النتائج من يناير إ يونيو .٢٠١٤ السعرات الحرارية٨٥,٦١٦,٥٢٤ : نقاط الجهد ) (* نظام ١٨,٨٦٥,٥٦٨ :MYZONE هذا ما يوازي ١٦٥,٢٨٢وجبة برجر وبطاطس مقلية.
اﻟﻤﻔﺎﻫﻴﻢ اﻟﻤﻐﻠﻮﻃﺔ ﻋﻦ اﻟﺘﻤﺜﻴﻞ اﻟﻐﺬاﺋﻲ أﺛﻨﺎء اﻟﺼﻴﺎم N الغذا Oا2عتقاد بأنه عندما يمتنع الشخص عن تناول الطعام أو ح تشمل المفاهيم المغلوطة عن الصيام والتمثيل * لتحمل ا2متناع عن الطعام مصممة أجسامنا اقع، و ال + الشديد". بضع وجبات يتأهب الجسم لمواجهة "الجوع ّ * نسبيا .من جهته قال جايسون فوجيا ،مدرب القوة لفات ّ مطولة مع الحفاظ وظائف الجسم +أفضل مستوياتها ً * * واللياقة ،معلقًا حول هذا الموضوع أن المحارب 5القدامى كانوا يدخلون +معارك ضارية ع Sمدار اليوم بعد تناول * كبة .واعتاد أجدادنا تناول وجبة أو * كب * ت5 القليل ً جدا من الطعام ،ثم يعودون +آخر النهار لتناول وليمة وجبت 5 * * بعد الصيام ،وهكذا تطورت أجسادنا لتتPءم مع هذا الوضع بمرور السن .5عند الصيام ،ينخفض المPي 5من N الغذا Oبعد حو ا' ٦٠إ' ٩٢ساعة من الصيام ،ولذلك استعدا ًدا لشهر رمضان الكريم يمكننا ا2طمئنان معدل التمثيل ّ تحمل التدريبات وفقدان الدهون وح اكتساب العضPت )صدق أو 2تصدق( دون عS قادرة أجسامنا أن إ' ّ ساعت 5إ' ثPث ساعات و * ا2لام بتناول الطعام ع Sفات من * ال يُو بها عاد ًة * +النظريات المعاة حول الصحة واللياقة.
اﻟﺼﻴﺎم وﻣﺴﺘﻮﻳﺎت اﻟﻄﺎﻗﺔ
يتوقع معظم N ا2شخاص الشعور بالخمول وانعدام الطاقة خPل مرحلة الصيام ،ولكن عS العكس من ذلك ،يمكن أن تشهد * +الواقع زيادة * +مستويات الطاقة .ما يحدث للجسم خPل فة تحول الجسم إ' نمط "الجهاز الصيام هو ّ * و +هذا الوضع -الذي يُطلق العص الودي" . عليه "القتال أو الهروب" -تزيد قدرة الجسم عS ال * ك ووضوح الرؤية والتعامل مع الضغوط إ' أع Sالمستويات .وستحظى بفرصة لحرق المخزنة واستخدام الطاقة السعرات الحرارية ّ المخزنة كوقود للجسم بشكل g أك فاعلية. ّ
اﻟﺸﻌﻮر اﻟﺒﺪﻧﻲ . ﻣﻘﺎﺑﻞ اﻟﺸﻌﻮر اﻟﻨﻔﺴﻲ ﺑﺎﻟﺠﻮع
وفقًا للدكتور جون باردي ،تمنحك معرفة الفارق * ب5 هذين * ال النوع 5من الجوع ً فهما أفضل ل\Pشارات يرسلها جسمك .عند اعتقاد الشخص بأنه يشعر بدنيا كثا ما 2يكون هذا الشعور جو ًعا ً بالجوعً ، نفسيا بالجوع .بانتهاء مرحلة ا شعور فعليا ،إنما ً ً ً الصيام ،من المفض أن تشعر بالجوع الحقيقي للجسم ،والذي يمكن أن يُستخدم كنقطة مرجعية لتفس مستوى الشهية بشكل سليم.
اﻟﺼﻴﺎم وﺗﺠﺪﻳﺪ إﻧﺰﻳﻤﺎت اﻟﺠﺴﻢ
للصيام اليومي أثر هائل ع Sتجديد مجموعة * g عت وجود \ا2نزيمات ¡طًا \ا2نزيمات +الجسم .يُ أساسيا لكل تفاعل N كيميا Oيحدث داخل الجسم، ً N مثل عمليات الهضم ومضادات ا2كسدة .يعتقد الكث من خاء طب وظائف N ا2عضاء أنه بنفاد * إنزيمات الجسم ،تنتهي حياة الشخص +هذا * و +حالة تعريض الجسم لضغوط العالم ، متواصلة بتناول الطعام ع Sمدار اليوم 2 ،تحصل مجموعة \ا2نزيمات * +الجسم ع Sفرصة للتجديد الكامل .وع Sالعكس + * ،حالة الصيام ،يجدد الجسم مجموعة \ا2نزيمات مما يؤدي إ' إبطاء عملية الشيخوخة وتعزيز قوة الجهاز المناعي.
اﻟﺤﺪود اﻟﺸﺨﺼﻴﺔ واﻻﻋﺘﺒﺎرات اIﺧﺮى ﻟﻤﻤﺎرﺳﺔ اﻟﺘﺪرﻳﺒﺎت ﺧﻼل اﻟﺼﻴﺎم
ع Sالجميع تحمل الجسم والعقل احام اختPف قوة ّ N وبالتا' ،من ا2همية بمكان للصيام من شخص إ' آخر؛ عند التدريب خPل فة الصيام N ا2خذ * بع 5ا2عتبار N وال قد تؤثر العوامل ا2خرى المرتبطة بأسلوب حياتك عليك .ويُعد ال احام جسمك وا2نتباه إ' \ ا* 2شارات N N التفك +ما إذا كان يرسلها لك من ا2مور ا2ساسية عند التدريب أثناء الصيام آم ًنا ،وبالطبع * +اختيار مستوى N أيضا ا2نتباه إ' قوة التدريب اg 2ك مPءمةً لك .وعليك ً كب * +الشهية ،والجوع والشبع؛ ونوعية النوم؛ تغي أي ومستويات الطاقة؛ والمزاج العام والصحة النفسية؛ والمناعة؛ وصورة الدم؛ وصحة الهرمونات؛ وهيئتك بصفة عامة .إ' جانب مراقبة العوامل سابقة الذكر المرتبطة بأسلوب الحياة ووضعها * +ا2عتبار ،من المهم أيضا تقرير أفضل وقت للتدريب ،كما يجب البدء بحذر ً ا2فراط * +التدريب * +البداية تتعرف عS ح وعدم \ ّ تحمله. مستوى قوة التدريب الذي يمكنك ّ
من فوائد الصيام... · الحد من مستويات الدهون * +الدم الكولسول )الدهون الثPثية و منخفض الكثافة( · الحد من ا2لتهابات * · تحس 5مستوى ضغط الدم · زيادة عملية استبدال الخPيا وإصPحه · زيادة أكسدة N ا2حماض الدهنية · زيادة إفراز هرمون النمو * · تحس 5القدرة ع Sالتحكم * +الشهية * * · تحس 5التحكم +مستويات السكر بالدم
ﺑﻘﻠﻢ ﺳﺘﻴﻔﻦ ﺟﻴﻠﺴﺒﻲ ،ﻣﺪﻳﺮ اﻟﻠﻴﺎﻗﺔ ،ﻓﻴﺘﻨﺲ ﻓﺮﺳﺖ ﻣﺘﺮ ﺳﺘﻲ ُ
ً ً ٣٠ ٢٨ ّ
البن* 5 قبل * شاه5 التغذية ياقة مدير، فيتنس فست الق اوسط
ﻧﺼﺎﺋﺢ Iﻓﻀﻞ ﺷﻜﻞ ﻟﻠﺠﺴﻢ ﻋﻠﻰ اﻟﺸﺎﻃﺊ * +ظل ا2رتفاع الشديد * +درجات الحرارة من جديد ،حان الوقت مرة أخرى لتستعد للذهاب إ' الشاطئ .إليك بعض ال يجب اتباعها 2ستعادة لياقتك النصائح البسيطة البدنية استعدا ًدا للصيف.
) والخBاوات :هذه تناول المزيد من الفاكهة طريقة رائعة \2ضافة كم إ' وجباتك دون اكتساب المزيد من السعرات الحرارية* . تتم الفاكهة * والخxاوات بغناها بمجموعة متنوعة من العنا N الغذائية مثل الفيتامينات والكالسيوم وا2لياف ،كما أنه من السهل تضمينها * +غذائك خPل اليوم. تجنب اكتساب السعرات الحرارية من R المSوباتg : المhوبات عالية السعرات الحرارية g تزود مثل أنواع المhوبات الغازية والقهوة المثلجة ّ بالكث من السعرات الحرارية مع انخفاض الجسم قيمتها الغذائية أو انعدامها .ولذلك ،احرص عS الذ ¥باستبدال g المhوبات الغازية اتخاذ الطريق بالعصائر الطازجة أو المياه. URب المزيد من المياه :عندما نتحدث عن المياه، ا2شارة إ' أن ¡gب ما يكفي من المياه تجدر \ *وري للحفاظ ع Sترطيب الجسم ونداوة g البhة. حاول ¡gب لين إ' ثPثة لات من المياه كل يوم كاف من المياه *وري للحد قدر ٍ وتذكر أن ¡gب ٍ من السيلوليت ومنعه.
جرب التقليل من تناول الكيك والحلويات§ : التخلص من السعرات الحرارية الزائدة * +نظامك N ال تتناولها .احرص الغذا Oبالحد من الحلويات ع Sأن تكون خياراتك من الحلويات صحية )ولذيذة!( مثل الفاكهة الطازجة أو الزبادي بالنكهات المختلفة أو الفاكهة المثلجة. تناول الوجبات الخفيفة المفيدة :إحدى الطرق N الغذا Oهي تناول الرائعة للتحكم * +نظامك الوجبات الخفيفة ع Sمدار اليوم لكن احرص عS اختيار الوجبات الخفيفة المPئمة *N + ا2وقات المPئمة ،وتناول أقل من ٢٠٠سعر حراري *+ الوجبات الخفيفة. التمارين الرياضية :ممارسة التمارين الرياضية بانتظام ليس فقط طريقة رائعة لPستمتاع أيضا والتخفيف من الضغط النف© ،لكنها تساعد ً * * + تحس 5المظهر العام للجسم من خPل شد الجسم ومنحك القوام المناسب .إ' جانب النظام N الغذا Oالسليم ،يُعد التمرين الجاد والمستمر هو كل ما تحتاج إليه للحصول ع Sالجسم الذي تحلم به!
Sport & Fitness magazine is the official publication for Fitness First ME. Delivering a mix of editorial across the sporting spectrum and th...
Published on Jul 17, 2014
Sport & Fitness magazine is the official publication for Fitness First ME. Delivering a mix of editorial across the sporting spectrum and th...