Sport&Fitness Issue 22

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N 0 . 1 H E A LLTT 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 22

Official magazine of

TRAINING NEWS Tips techniques and all th the he latest from Fitness First in the Middle East

GET FIT FOR GOLF Train right to unleash your inner Tiger

RINGO STAR How gymnastic ring training can send your body into orbit

ENJOY THE GREATEST SHOW ON EARTH Watch the biggest names in golf in action at the DP World Tour Championship

01 SPORTING BONAZA IN THE DESERT IT’S that time of year when the Middle East sporting scene really comes alive and we’re spoilt for choice with worldclass events seamlessly merging into one and other and barely a moment to catch our collective breath in between. We’ve got the FIFA Under-17 World Cup currently taking place across the UAE with football fans treated to a glimpse of the stars of the future. We’ve also got the Abu Dhabi Grand Prix getting underway at the beginning of November at the Yas Marina Circuit and the Dubai Rugby Sevens at The Sevens Stadium at the end of the month. But one sport that really comes to life in Dubai at this time of year is golf with The European Tour, the European Challenge Tour and the Ladies European Tour all reaching climax in the emirate over the next month. Since 2009 The European Tour’s season-long ‘championship’ has been rebranded as ‘The Race to Dubai’ with players competing in events around the world all season, leading up to a ‘Grand Final’ at Jumeirah Golf Estates – the DP World Tour Championship. Competition for places in this big-money event (there’s a prize fund of US$8 million to play for) is fierce, with only the top 60 prize money earners of the season, allowed to play. Check out our preview of the event on pg 31. It takes stamina and good physical condition to last the distance over a long hard season that takes in 46 tournaments in 25 countries worldwide and one man has done it better than the rest – former Dubai resident Henrik Stenson. The towering Swede is currently No.1 on The Race to Dubai Rankings having already wrapped up the US PGA Tour’s FedExCup series. He’s in with a great chance of becoming the first player to win the ‘double’ of FedExCup and Race to Dubai and one of the key reasons for his relentlessly strong performances this year is the work he’s done with strength and conditioning coach Cornel Driessen. We tracked Cornel down and he gave us the inside track on the work he’s done with Henrik and some of the world’s other best players, as well providing some tips how both golfers and non-golfers can improve their core stability - starting on pg 34. Fitness First’s Nathan Brown, himself a keen golfer, expands on the theme with an upper body workout that will have you feeling like a Tiger on the course in no time. For all those football fans out there, we’ve also got an interview with the UAE’s Under-17 national team fitness coach, Karim Malouche, who explains how to train for success on the pitch. We’ve also got a recap of the 2013 Dubai Fitness Championships and details of how you can get involved in next year’s event. Enjoy!

Richard Bevan Editor

CONTEN REGULARS P8 15 19 P21 P22 P70 P71

SCENE WARM UP HEALTH BULLETIN SPORTING NEWS AND YOUR LOCAL SPORTS GUIDE FITNESS FIRST NEWS STAFF PROFILE – SENIOR GX MANAGER ROEHL MARGALLO CELEBRITY WORKOUT – JESSICA ALBA

HEALTH & FITNESS P49 P53 P56 P59 P60 P63 P66 P69

DUMBBELL FREEDOM – the immense benefits of dumbbells RING STAR – improve your strength with gymnastic rings PROPRIOCEPTIVE TRAINING – fine tune your senses PREGNANCY FITNESS – with Regional GX Manager Elly Nunga ASK HISEM – the importance of safety FIT FOR GOLF – improve your swing with upper body rotation THE DIABETIC ATHLETE – exercise for sufferers of diabetes TRANSFORMERS – Fitness First success stories

FEATURES P29 P39

DP WORLD TOUR CHAMPIONSHIP PREVIEW – The cream of the golfing world descend on Dubai for The European Tour’s season finale BEHIND THE STARS – with the UAE U-17 football team’s Head of Strength and Conditioning

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. 21 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

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NTS COVER STORY

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CREATING GOLF STEEL BY CORNEL DRIESEN, DIRECTOR OF PERFORMANCE FOR PRO GOLF HEALTH INC THE SOUTH AFRICAN HAS WORKED WITH SOME OF THE BIGGEST NAMES IN GOLF AS A PHYSIOTHERAPIST AND FITNESS AND CONDITIONING CONSULTANT. CORNEL EXPLAINS THE ROLE HE’S PLAYED IN HENRIK STENSON’S PHENOMENAL 2013 SEASON AND HOW YOU CAN UPGRADE YOUR PHYSICAL ‘HARDWEAR’.

Sun-power

A vehicle representing the Queensland University of Technology is pictured during the 2013 World Solar Challenge, a 3,000km race for solar-powered road vehicles between Darwin and Adelaide which lasts four days.

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‫ ‪fLA Ç Éu‬‬

‫صورة مركبة تمثل و ية ‬ ‫كوي ند جامعة التكنولوجيا خ ل ‪ ٢٠١٣‬للتحدي‬ ‫العالمي للطاقة الشمسية‪ ،‬سباق ‪ ٣٠٠٠‬للمركبات الذي يستمر أربعة أيام‬ ‫<‬ ‫ال= تعمل بالطاقة الشمسية ‬ ‫ب; داروين وأدي يد‬ ‫ع> الطرق ‬

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10 Tokyo time

Representatives from Tokyo’s Olympic delegation show their jubilation as IOC President Jacques Rogge announces Japan’s Capital city as the hosts for the 2020 Olympic Games.

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‫ ‬ ‫ممثل; من وفد ا ولمبية طوكيو يظهرو ا بتهاج عندما رئيس اللجنة‬ ‫‪K‬‬ ‫ا ولمبية الدولية جاك روج اعلن أن عاصمة اليابان باعتبارها الدولة‬ ‫المضيفة لدورة ا لعاب ا ولمبية عام ‪.٢٠٢٠‬‬

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12 A puzzling trick

Australian snowboard hopeful Steph Magiros jumps over a large rubik’s cube. The 22-yearold is aiming on qualifying for the Australian Winter Olympic Team in the snowboard half-pipe discipline at next year’s Sochi Winter Olympics.

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GET WARMED UP

FOR PEAK PERFORMANCE MAKE A FIST It’s an age old problem for athletes in any sport. You spend hours honing your skills in practice only to fluff your lines when the big moment comes in the game or match. How many golf lovers have perfected their booming, straight drive down at the range, only to slice it into the hedge on the first tee in the local club championship the following day? Or the footballer who has mastered that lofted 30 yard precision pass on the training pitch but duffs it when Saturday comes. Nerves have a nasty habit of impacting on the ability of even the best sportsmen but scientists at the University of Munich have found the secret to keeping them in check – clench your left hand into a fast before executing the tricky move. The boffins discovered that this simple process activates the right side of your brain, which is the part responsible for recalling movements learnt in practice. Additionally, it helps reduce interference from the left side of the brain, which is responsible for ‘conscious control’ and ‘choking’ under pressure. So in essence, it stops you from ‘overthinking’.

NOVEMBER 9TH, 1961 – SIFFORD CHANGES PGA TOUR HISTORY

TIME WARP

In 1957 a talented black golfer by the name of Charlie Sifford wins the Long Beach Open in California. It’s not an official US PGA Tour event – only Caucasians are permitted to play in those – but many of the Tour’s players competed. Two years later California attorney general Stanley Mosk, aware that Sifford is barred from entering PGA Tour events in his state, presents the player as a Californian resident and complains to the Tour that his civil rights are being violated. He demands to be shown reasons other than race that Sifford is being denied membership and in 1960 the US Tour backs down making the 38 year-old Sifford the first approved black player. In November the following year the PGA Tour removes its ‘Caucasian only’ policy.

XLIST – WHAT’S HOT IN THE WORLD OF FITNESS GADGETS? SONY NWZ-W273 WALKMAN It’s a common sight to see people pounding the streets in their quest for fitness, or putting in the hours on the treadmill, hooked up to their personal motivational soundtrack with the latest headphones. If you’re a fan of running that’s great. But what if you’re more into water based pursuits? The Sony NWZ-W273 is an ingenious all in one solution – waterproof headphones with built in Mp3 player! www.sony.com

JAWBONE UP

FITBIT ARIA

SUUNTO CORE

GOPRO HERO 3

Despite the

Gone are the days when bathroom scale simply measured your weight. In the ‘smart’ age they can do so much more. The Fitbit Aria takes your weight and your fat percentage which is then converted into your BMI. It then links with your computer where it charts your progress in a dedicated ‘dashboard’ using graphs and various mobile tools to keep you motivated. www.fitbit.com

This watch is a terrific companion for any intrepid adventurers out there. The Suunto Core features an altimeter, compass, depth meter and thermometer as well as sunrise and sunset times for 400 locations around the world. It’s backlit, waterproof to 30m and can log your altitude and distance travelled – great for when you’re traversing mountains! www.suunto.com

This compact, lightweight, waterproof camera is perfect for catching those extreme sporting moments as you live them. Wifi enabled, wearable and gear mountable, the camera is capable of capturing ultra-wide, wonderful quality video and 12mp photos at a rate of 30 photos per second. It can even be controlled remotely by your iPhone! www.gopro.com

name the Jawbone Up has nothing to do with your mouth or teeth. This nifty bracelet is packed with motion sensors that monitor everything from the number of steps you’ve taken in a day to the quality of your sleep. The Jawbone Up connects with your iPhone or Android smartphone where it logs all of your information. www.jawbone.com

GET WARMED UP

FOOD MYTHS BUSTED The world of healthy eating can be something of a minefield, with theories on what to eat and what not to eat seemingly changing on a daily basis. Let’s bust some of the most common myths. THE LOWER THE FAT, THE HEALTHIER THE MEAL A fat free diet is actually detrimental as you deprive your body of fat soluble vitamins and nutrients. A moderate helping of healthy fats such as avocado, nuts or even a small amount of full fat dressing helps your body absorb vitamins A, D, E, K and other heart healthy nutrients.

PROTEIN ALONE WILL SUFFICE POST WORKOUT Protein is essential after a workout but it’s important to remember the carbs too. They help replenish depleted glycogen and glucose levels essential for energy and prevent your body creating cortisol which eats up muscle tissue for protein to convert into glucose, a process known as gluconeogenesis. Aim for a 1:3 or 1:4 protein to carb ratio.

MILK IS THE SOLE KEY TO STRONG BONES While milk is high in calcium which is indeed essential for good bone health, it is missing one vital component – vitamin K. Supplement your milk intake by regularly eating green veg like broccoli, kale, spinach and asparagus. Vitamin K also ensures the calcium binds to the bone matter in your body.

YOU CAN’T GET SUFFICIENT DIETARY PROTEIN UNLESS YOU EAT MEAT Turkey, chicken and beef do contain a hearty dose of protein but it’s more than possible to get what the body needs from dairy, vegetables, nuts and grains so don’t be so quick to preach to vegetarians!

MARGARINE IS HEALTHIER THAN BUTTER Most margarines and plant-based butter substitutes use soybean oil, corn oil, or even cotton seed oil – all of which have a high Omega 6 content. Many of today’s chronic diseases and health problems are now known to stem from an imbalanced omega 6 to omega 3 ratio. When you have too much omega 6 the omega 3 can’t perform its heart and blood healthy role properly.

FRESHEN UP Paco Rabanne Invictus Paco Rabanne’s new fragrance ‘Invictus’ is fresh and sporty, perfect for or active men. Notes for this woody, aquatic scent include grapefruit, marine accord, bay leaf, jasmine, hedione, guaiac wood, patchouli, oak moss and ambergris. Hugo Boss Damask & Oud Like the other scents five scents that form ‘The Hugo Boss Collection’ Damask and Oud was “inspired by the feel, texture, mood and heritage of the fine fabrics used in Boss tailoring.” This scent as a real exotic Middle Eastern flavour with notes including white pepper, saff ffron, rose, incense, oud, papyrus and guaiac wood. Davidoff The Game Intense The Game Intense by Davidoff is a woody, aromatic fragrance for men which is a variation of The Game, released earlier in the year. Developed by perfumer Lucas Sieuzac, The Game Intense includes notes of gin fizz accord, orris, blackwood, patchouli and labdanum.

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GREEN TEA 100% PURE CEYLON TEA

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HEALTH NEWS

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Researchers reveal new breast cancer imaging technique A NEW study published in Cancer Research has revealed that a new imaging technique tested on mice is able to identify breast cancer subtypes accurately, as well as detecting early treatment response. Known as optical metabolic imaging (OMI) the technique, says the research team from Vanderbilt University in Tennessee, could ultimately be used in endoscopes for live imaging of human cancers. When human cells experience metabolic activity in order to produce energy, this activity is altered in cancer cells, the researchers explain. Metabolic activity in cancer cells change when they are treated with anticancer drugs. The team set out to see whether these changes could be detected using OMI and found that they could. The researchers also analysed normal and cancerous cells under the microscope and found that the OMI technique showed “distinct signals” for both cell types.

OILY FISH COULD HELP PREVENT RHEUMATOID ARTHRITIS IT’S long been known that oily fish has heart health benefits but now researchers in Sweden believe it may also help stave off the onset of rheumatoid arthritis. Just one serving a week of fish such as salmon, mackerel, anchovies or trout, or four serving per week of leaner white fish such as cod, could cut your risk of developing the debilitating disease by half. The study team, led by Dr. Alicja Wolk, Professor of Nutritional Epidemiology at the Karolinska Institute in Stockholm, Sweden, reviewed the diets of 32,000 women over a decade and found that those who ate at least one portion of fatty fish each week developed rheumatoid arthritis at half the rate of those who ate little or none. The results even held up after taking factors such as how much people drank alcohol or smoked into account. Experts generally recommend that people each two servings of seafood each week and Dr Wolk said: “This study is an additional argument to follow that recommendation and to make one of those servings fatty fish.”

REPLACEMENT GLANDS FOR MICE GROWN FROM SCRATCH A RESEARCHER at the Tokyo University of Science in Japan and his colleagues have created tear and salivary glands from stem cells and successfully transplanted them into adult mice. It was done using a technique that could eventually be used to replace glands lost through age or illnesses such as autoimmune disease and head or neck cancer. To create the glands, the team extracted two types of stem cells from a mouse embryo and grew them in a mix of chemical growth factors. The cells began mimicking the interactions that occur in embryos, developing into primitive glands, which were then transplanted into adult mice that lacked salivary or tear glands. A month later, the glands had connected with the nervous system and delivery ducts. When the researchers stimulated the digestive tracts of the mice with salt, the bioengineered glands produced saliva. Similarly, cooling their eyes made the engineered glands produce tears, complete with the proteins and lipids usually found in teary secretions. PAGE

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REEBOK CELEBRATES HERITAGE IN STUDIO FITNESS WITH BRAND NEW AEROBICS COLLECTION WIDELY recognised as being THE studio fitness brand in the 80s/90s – a time when fitness meant more than just working out to stay in shape – Reebok is celebrating its heritage in women’s fitness with a brand new collection of aerobics product for the FW13 season. Convinced that now is the time to give this seminal fitness movement a new twist, Reebok is bringing back some of its most iconic silhouettes and combining them with state of the art design to create a collection which celebrates the past whilst being thoroughly modern in style and functionality. The Reebok Aerobics collection fuses bright colors and layering options, to create striking and energetic pieces. The collection – which includes

strong print stories and graphic elements – has been designed to give women the ability to individualize their looks and allow them to express themselves whilst working out to be fit. “Aerobics is such a big part of Reebok’s history and an area that helped establish us as pioneers in women’s fitness,” said Barbara Ebersberger, Vice President of Reebok’s Studio Business Unit. “With the revival of Aerobics we want to celebrate the past and establish an exciting future. We have taken iconic silhouettes from the past and updated them with fun, modern and stylish twists which do not compromise the functionality of the apparel and footwear. We are passionate about women harnessing their energy, passion and confidence

through aerobics while getting fit for life.” Key pieces for the FW13 season include the Hop Kick Catsuit, Hopkick Tube Top, Modern Step Tights and Studio Step Again Footwear. Reebok is passionate about helping people lead a healthy and active lifestyle and is dedicated to empowering people to be fit for life, inspiring them to get moving.

The Reebok Aerobics Collection is available from Reebok stores in the UAE including The Dubai Mall, Dubai Marina Mall and Mirdif City Centre and through www.reebok.com.

UAE SPORTS CALENDAR Football

Formula 1

Oct 17-Nov 8 FIFA Under-17 World Cup; Various stadiums across the UAE

Nov 3 ETIHAD AIRWAYS ABU DHABI GRAND PRIX; Yas Marina Circuit, Abu Dhabi

Golf

Rugby

Nov 14-17 DP World Tour Championship, Dubai; Jumeirah Golf Estates; Dubai

Nov 28-30 Emirates Dubai Rugby Sevens, 7he Sevens Stadium, Dubai

AT WAHAT HILI MALL IN AL-AIN

F

ITNESS First Middle East recently opened a flagship Ladies-Only club at Wahat Hili Mall in Al Ain, marking the company’s first facility in the Garden City. Praveen Bhatnagar, CEO, Landmark Hotels and Wellness, said: “The launch of the new club celebrates two new beginnings. The Fitness First club in Wahat Hili Mall is the first one in the garden city that caters exclusively to our female guests. The facility reiterates the high priority that we place on women’s health and fitness.

FITNESS FIRST EVENTS YOU DON’T WANT TO MISS…

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“We are confident this club will grow to become a convenient hotspot where our members can get together and work towards achieving a healthier lifestyle. The opening of the new club complements Fitness First’s expansion strategy and articulates our vision to make the world a fitter place.” The spectacular ladies-only club, which is spread over 1,200 square metres, features state of the art exercise machines and extensive free weights, along with strength-building and freestyle areas. The club also features

NOVEMBER 23TH 

Movember Event, Fitness First Meadows @ Sportzone

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luxurious changing rooms which house a sauna and a relaxation area. Ladies are invited to benefit from the personal training sessions provided by world-class internationally accredited fitness professionals or participate in free group exercise classes with certified instructors for a more social experience. Yoga and body balance classes are conducted in the Mind and Body studio, while members are offered access to a private lounge with wireless internet and complimentary drinks.

DECEMBER 2nd – National Day Parade @ Emaar

Boulevard DECEMBER 6th – XFit Beach event @ Jumeirah Beach

Park DECEMBER 6th – Creek Strider’s half Marathon @

Dubai Creek PAGE

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FITNESS FIRST NEWS

FITNESS FIRST YOGATHON RAISES AED12,000 IN AID OF DUBAI AUTISM CENTRE

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ITNESSFirst Middle East joined hands with Dubai Autism Centre to host Yogathon 2013 at the Burj Park in Dubai recently. The initiative saw Fitness First’s prominent yoga instructor Pewee Sanchez lead the participants through 108 sun salutations within three hours. The event raised AED12,000 in aid of the Dubai Autism Centre. The annual Yogathon, now in its third year, seeks to raise awareness on the importance of healthy living.

What you said on

Instagram: markdavidbotha

dozingsissy

Great session with @ ryhthomas @fitnessfirstme #fitnessfirstme #strong #dubai #deadlift #xfit 450lbs #deadlift #livelonglivestrong

My mon amour signature pose! We love our Fridays - Run and Swim #fridayclub #head #headstand #pool #swim #swimsesh #strong #iwishicandothis #goal #balance #headstandtrend #water #crosstraining #strokes #speedo #fitness #fitnessfirstme #teameffort #endurance

karina_uk_uae

NITTEN NAIR – BACON SAIF AHMED – BERRIES

What you said on Xfit Facebook: IF YOU COULD GET YOUR PROTEIN SHAKE CUSTOMISED IN ANY FLAVOUR, WHAT WOULD BE YOUR CHOICE?

ERYKAH BITYUTSKY – EXTRA DARK CHOCOLATE AHMED MOHAJER – BASKIN ROBBINS (ICE CREAM) JULIAN PLETTS – PIZZA, I MISS PIZZA! MIRA BEN ALI – COOKIES PRINCESS CHEKA YUN – NICE VEGETABLES CHRIS TAYLOR – TUTTI FRUITI IZZAT ZAHIDAH – PASSION FRUIT GAGORI SAXENA – CHOCOLATE

Oldie but goodie, Rambo I need help pull be back to the gym! :) #fitness #gym #dubai #difc #fitnessfirstme #treadmill #jogging #circuittraining

FITNESS FIRST NEWS

MYZONE

– your secret fitness weapon

T

HE overwhelming popularity and successs of revolutionary exercise tool MYZONE at the Ibn Battuta club means that from the end of October it will now be available in Fitness First clubs throughout the region. MYZONE is a clever and incredibly accurate monitoring onitoring system that records in real time, the amount of effort the user is putting in as well as calculating otherr useful information such as the amount of calories burned ned during a workout. The system helps encourage greater effort meaning it’s a wonderful secret weapon to help you achieve your fitness goals. With the help of bio impedance scales, MYZONE NE can even track values such as body water and fat percentages, rcentages, as well as weight, muscle mass and metabolic age. Members can view the vital information on large flat-screen TVs Vs while working out on the gym floor or in the GX studio. When the routine is complete, the exercise session ssion results are automatically emailed to users. The outcomes are re also saved on the user’s cloud based account that acts as an online nline log book of physical activity and comes handy in tracking progress rogress over time. MYZONE can also monitor workouts performed outside the club, as well as the user’s physical activity stats when running, nning, hiking and cycling or even playing sports such as tennis and d basketball. Each activity is automatically updated during the member’s mber’s following visit to Fitness First. My Zone will now be available in the following g Fitness First clubs from the end of October: Motor City, DIFC, Dubai ai Festival City, Dubai Media City, Mirdif City Centre, Deira City Centre, Oasis Centre, Abu Dhabi Mall, Knowledge Village Dubai. This is a revolutionary tool that will change the way you look at your workouts, have you got yours yet?

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FITNESS FIRST NEWS

BACK UNDERWAY Prepare for 2014 Standard Chartered Dubai Marathon 10K Run

F

For further details on Fitness First, call 800 FITNESS, visit www.fitnessfirst-me.com, log in to our Facebook page http://www.facebook.com/ fitnessfirstme or Instagram page @fitnessfirstme.

ITNESS First Middle East has to rolled out the second edition of its annual Running Club powered by Adidas to help participants train for the upcoming 2014 Standard Chartered Dubai Marathon 10K run. Open to Fitness First members and the public free of charge, the Running Club will run until February. The community initiative comes as a part of Fitness First’s mission ‘To make the world a fitter place’ and to help the community to get active, start exercising and lead a healthy lifestyle. The weekly sessions of the Running Club are being led by expert trainers who offer tips to beginners as well as seasoned runners. Additionally, special ‘running guides’ are handed out to the running club members on how best to train for their first 10km run, or to help accomplished runner’s improve their 10K run time. Mark Botha, Group Operations and Marketing Director, Fitness First Middle East, said: “Our Running Club reiterates our commitment to offer products and services that make sure that our members and the larger community enjoy fitness activities. We are aiming to continue to raise awareness of the importance of exercise to the Middle East. The Running Club, being a group training session, has the advantage of making the training process all the more helpful and enjoyable. Everyone is welcome to join the Running Club and benefit from the training.” The Running Club sessions are being held at several venues including Motor City Fitness First (Mondays and Thursdays 8:30am and 7:30pm), Deira Creek Park Gate 4 (Tuesdays at 7:00pm), Al Safa Park Gate 3 (Sundays and Thursdays at 7:00pm), and the Corniche in Abu Dhabi (every Saturday at 5:00pm). The public can register at one of the listed Fitness First clubs to receive details of the running club’s times and locations.

Fitness First News

BILT

BY AGASSI AND REYES COMES TO FITNESS FIRST FITNESS First Middle East is set to again lead the way in new industry innovations in the region by unveiling an exciting new range of equipment. Created by fitness guru Gil Reyes for tennis superstar Andre Agassi and subsequently developed by the pair, BILT by Agassi and Reyes is an innovative line of ergonomically designed fitness machines incorporating three critical factors: strength, conditioning and safety. This approach helped Agassi prolong his tennis career well into his 30s and win multiple Grand Slams while remaining virtually injury free, and Fitness First members will now be able to make use of the same technology. The range includes the Flat Bench, which allows the bench press to be performed more safely than ever before with retractable arms that hold the barbell and safely lower it into your ‘sweet spot’. The design eliminates the dangerous stress on the shoulders which is imposed when the user reaches up and back to lift the weighted bar off the traditional starting position. There’s also the C.O.D which resembles a traditional squat machine but rather than just nestling your shoulders under the holds and performing a simple standing fixed squat, this machine allows you to move laterally too. With movements such as side steps, shuffle steps or skip steps possible, while still having the weighted holds over your shoulders, this piece of equipment is highly effective for a range of sports training. BILT is now available at a club near you!

Fitness First News

DUBAI FITNESS CHAMPIONSHIP – BE INSPIRED! THERE was a time when summers were quiet in Dubai and nothing really happened. All that changed last year with the arrival of the first edition of The Dubai Fitness Championship, and this year’s recently concluded second edition has proved that it’s here to stay. As far as lifestyle changes go this event prompts a positive one as it encourages the audiences, and even those with just a passing interest, to pay attention to their fitness. People really don’t have a choice – it’s almost impossible not to be motivated as we watch extremely fit men and women from all over the world jump, lift and run their way to fitness glory.It was a natural move for Fitness First to partner such an event in the capacity of Fitness Partners. As Group Operations and Marketing manager, Mark Botha, explains: “The whole point of this competition is to involve people in some sort of physical exercise or the other. We have a real high obesity problem, a real issue with diabetes — four of the fattest nations in the world are in the Middle East and that is something we need to tackle. We are trying to encourage Dubai to be a fitter place with events like these.”

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Why You Should Aim For The Dubai Fitness Championships 2014? Don’t worry if you missed out on this year’s competition, preparations for 2014 are already underway and next year’s event promises to be bigger and better than ever before. It’s never too late to overhaul our lifestyles and what better way to motivate yourself in your fitness goals than having the target of the 2014 Dubai Fitness Championships to aim for? Fitness is not the exclusive domain of the superfit athlete or a fitness industry professional. It is something that anybody can and should strive for. Of course, if you are an absolute beginner or if you are suffering from some medical issues then it is vital that you consult your doctor before you embark on this journey. It’s also absolutely essential to get a professional trainer to train you if you are serious about trying out for next year’s championships.

How To Train For The Dubai Fitness Championships 2014? There are two types of people who aim for The Dubai Fitness Championships – the ones who are fit and those who want to be fit. The difference is not just a matter of what you weigh or what your BMI is; it’s about your stamina, endurance and strength. Make no mistake – these championships are tough and not for the feint hearted. If you are already a regular gym goer and are reasonably fit, then embarking on a high intensity functional training programme like Fitness First’s X-Fit is highly recommended as preparation for the Championships. However, if you are new to all this and have limited yourself to gentle strolls around the park but dream of being one of the fittest people in the country then you need to get moving and the best place to start for you would be circuit training. You need to build up your stamina and strength with this for a while and then step it up when your trainer thinks you can move on to high intensity functional training. This is not to say that you can’t try X-Fit from the very beginning. High intensity functional training can be adapted to different levels of fitness. However, doing a bit of circuit training, followed up by Fitness First’s TUFF programme, before you begin X-Fit, will prepare your body better, enabling you to get fitter with fewer injury risks. Visit http://dxbfitness.com/ for more details about the Dubai Fitness Championships. Visit http://www.fitnessfirstme.com/ for more details about X-Fit, TUFF and circuit training classes.

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High Intensity Functional Training (HIFT) HIFT is basically a combination of ‘functional’ exercises executed at the highest intensity. Of course, the level of intensity can be amped up or reduced to suit your current fitness levels. High Intensity exercises use more power and weight and therefore result in greater metabolic conditioning You do more chin-ups and push-ups than an amateur would do at the local gym. You also do Olympic style lifting like snatch, clean and jerk etc as well as more intense cardio that involves multi-joint workouts. This style of training is great preparation for the Dubai Fitness Championships. The equipment used is basic – barbells, kettlebells and the most important of all – your own body weight. Given the basic nature of this form of exercise it’s important that you do it under proper guidance as attention to technique is vital. Failure to do so could result in injuries, some of which could have chronic effects. HIFT is also composed primarily of functional exercises, which are routines that reflect movements that we use regularly in our day-to-day life; for instance, squatting, lifting, climbing, walking, running, pulling and pushing. These are activities that the modern man or woman doesn’t really indulge in usually, despite having a body that has been designed specifically for these purposes. Someone who regularly does high intensity functional training will also find that he or she is fit across a multitude of disciplines ranging from weight lifting to swimming to biking to running. HIFT’s focus is completely on training a person to be a super athlete who can successfully complete most fitness related tasks and activities, while achieving greater strength, fitness, balance and mobility.

Circuit Training Circuit training can be best described as a resistance training using moderate weights, frequent repetitions and high intensity aerobics that will help increase your strength and muscular endurance. Each circuit will have a prescribed set of activities like jogging or running, squatting, climbing, rowing or lifting and can usually be completed in 15 minutes. After completion of one circuit, the exerciser starts out anew on the circuit from the first exercise. There is no rest period while you’re doing a circuit, because the exercise machines are arranged in such a manner that you switch between muscle-groups from one exercise station to the other. This will get the heart rate up. Typical activities in a circuit usually include squat ups, bench dips, back extensions, pull ups, medicine ball chest pass and bench lift inclined press up for the upper body; sit ups (lower abdominals), stomach crunch (upper abdominals) and back extension chest raises for the core and trunk; squat jumps, compass jumps, astride jumps, step ups, shuttle runs, hopping shuttles and bench squat for the lower body; and finally, a total body workout provided by exercises like the burpees, running on the treadmills, squat thrusts and skipping.

Fitness First News

DUBAI FITNESS CHAMPIONSHIP 2013

BOX OUT Circuit At Home If you can’t make it to the gym, don’t let it interfere with your training. You can do this simple circuit at home which will achieve great results. Do the circuit three times.

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CONDUCTED under the patronage of His Highness Sheikh Majid bin Mohammed bin Rashid Al Maktoum, Chairman of the Dubai Culture and Arts Authority, The Dubai Fitness Championships 2013 finals was held at the Dubai Ice Rink at the Dubai Mall from September 12 to 14th. However, preparations for the same had been underway from much before. Qualifying rounds were conducted at the Fitness First Centres (in their capacity as fitness partners at this year’s championships Fitness First ME provided the judges and adjudicators for the event) at Mirdiff City Centre, Oasis Centre and Knowledge Village from August 18th to September 8th and 36 of the fastest men and women were selected to showcase their prowess at the finals. The successful qualifiers were also joined by the 2012 champions New Zealander Grant Goes and Australian Eva Clarke. Denmark’s Frederik Aegidius (CrossFit professional athlete) and Iceland’s Annie Thorisdottir (2012 World Crossfit Games winner), (pictured above) who were declared the men’s and women’s champions respectively, not only got the satisfaction of knowing that they were the best of the best, but also got to walk away with a winner’s cheque worth Dhs200,000 each. The athletes were able to showcase their strength, stamina and skills in a series of events including sprints, kettlebell lifts, cycling at high resistance, swimming events (held at The Wasl Club), farmer’s walk, lunges using a 50kg and 75kg Tsunami bar, box jumps and burpees, a skier on high resistance and push-ups on four sets of steppers. This event also provided UAE based athletes with the opportunity to watch and learn from international champions from countries (like the USA, Australia, Kuwait and the Philippines to name a few) something that can only bode well for the performance of UAE’s athletes in the 2014 Dubai Fitness Championships.

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Jogging shoulder presses – use light weights or just push your arms straight overhead with palms facing out jogging Biceps curls – use light weights or use a one litre water bottle filled with sand or water Jogging

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EVENT FOCUS

DP WORLD TOUR CHAMPIONSHIP November: 14-17 – Jumeirah Golf Estates, Dubai World-class golf hits the desert AS the weather starts to cool the sporting scene in the Middle East is just starting to heat up and, where the world of golf is concerned, it’s positively sizzling. The European Tour’s season-long Race to Dubai will once again reach its climax at Jumeirah Golf Estates when the top 60 players take to the Greg Norman-designed Earth course from November 14-17. There’s a whopping prize fund of US$8 million to play for, with the winner receiving a hefty $1.333 million cheque. But perhaps more importantly, the event offers the chance for one player to be crowned European No.1 by winning The Race to Dubai. Former Dubai resident, Henrik Stenson, leads the charge hoping to do the ‘double’ having already bagged the US PGA Tour’s FedExCup after a resurgent season. But he’s got to fend off two Major champions in the form of Northern Ireland’s Graeme McDowell and England’s Justin Rose in order to seal the deal, while there’s a wealth of top class talent eager to add their names to prestigious Dubai title.

Free tickets available www.dpworldtourchampionship.com

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THE FINAL SERIES

WHO’S HOT?

HENRIK STENSON

This year there’s added excitement as the DP World Tour Championship marks the climax of the big-money Final Series – four events carrying combined prize money of over US$30 million which could drastically alter a player’s position on The Race to Dubai. The Final Series takes in the BMW Masters, the WGC-HSBC Champions, the Turkish Airlines Open and then the DP World Tour Championship. Prior to the BMW Masters, The Race to Dubai will be converted to a points table with €1 equalling 1 point. A 20 per cent “points” bonus will be awarded to any player who plays all of the first three events of ‘The Final Series’. This will be added to the respective players’ points totals prior to the start of the DP World Tour Championship, potentially improving their chances of winning The Race to Dubai or finishing high enough up the table to receive a share of the US$3.75 million Bonus Pool, which is split between the top 10 players.

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EARTH HOLDS:

The super-Swede has been in imperious form this season. Having asserted himself on the world stage with huge wins at the 2007 WGC-Accenture Match Play Championship and the 2009 Players Championsahip, he almost fell off the radar as form and confidence deserted him. But a new approach to his game along with a well-structured fitness regime has seen him storm to the US PGA Tour’s FedExCup title this season and he’s leading the charge in The Race to Dubai. The former Dubai resident has enjoyed previous glory in the desert with victories at the Qatar Masters (2006) and the Dubai Desert Classic (2007) and he’ll be the man to beat at Jumeirah Golf Estates.

JUSTIN ROSE It’s been a breakthrough year for the Englishman who finally realised his long mooted potential by claiming his first Major championship with victory at the US Open at Merion Golf Club. He came agonisingly close to victory at last year’s DP World Tour Championship where he was edged out by Rory McIlroy in a thrilling final day and he’s continued on an upward trajectory this season so will be confident of his chances in the emirate this time around.

Measuring in at a staggering 7,706 yards, Greg Norman’s Earth Course is one of the longest on The European Tour and is a true test of the modern players’ abilities. The final four holes come in at 1,703 yards and are described as the course’s “golden mile” with the 17th hole reminiscent of the famous Island Green 17th at TPC Sawgrass in Florida. The par-5 closing hole is a birdie opportunity but players must avoid the stream which splits the fairway in half if they are to make a strong finish.

EVENT FOCUS

HOW TO GET THERE

GRAEME McDOWELL The Northern Irishman has plenty to smile about this year, and not just because he recently tied the knot with the delightful Kristen Snape, whom he proposed to on top of the Burj Al Arab last October. GMAC’s luck has also been in on the golf course with victories in the French Open and the Volvo World Match Play Championship putting him in with a great chance of clinching The Race to Dubai.

MATTEO MANASSERO The young Italian is one of the hottest rising stars in golf. His victory at last year’s Barclays Singapore Open saw him make history as the first teenager to win three European Tour titles (he was 19 at the time) and he furthered boosted his growing reputation on the world stage by winning The European Tour’s flagship BMW PGA Championship at Wentworth in England shortly after his 20th birthday. The Golf in Abu Dhabi Ambassador is highly regarded in the region and victory in Dubai would only enhance his credentials.

BY CAR From Dubai: t 'PMMPX "M Khail Road towards Abu Dhabi/Jebel Ali until you reach the Al Khail/Sports City roundabout. t %SJWF TUSBJHIU PWFS the roundabout onto the newly constructed Al Khail extension. t 'PMMPX UIF Tigns for Jumeirah Golf Estates and enter to the right approximately 1 km after joining the Al Khail extension.

From Jebel Ali: t )FBEJOH UP %VCBJ Grom Jebel Ali / Abu Dhabi, take Exit 22 from the Sheikh Zayed Road t "GUFS BQQSPYJNately 10km turn left at the Green Community roundabout onto Emirates Road heading towards Dubai t "GUFS LN ZPu will reach the Al Khail/ Sports City roundabout t 4UBZ JO UIF SJght hand lane and turn right on the Al Khail extension road t 'PMMPX UIF TJHOs into Jumeirah Golf Estates and enter to the right approximately 1 km after turning onto the Al Khail extension.

PUBLIC TRANSPORTATION Buses will be departing from Jumeirah Golf Estates at regular intervals throughout the tournament from early afternoon to several of the more popular spots around Dubai.

Golf lovers in the region are once again being spoiled rotten by the organisers of this prestigious tournament by giving you the chance to watch the top 60 players on The European Tour do battle over four glorious days, completely FREE OF CHARGE! To register for your free tickets (maximum of four per person) please visit: www.dpworldtourchampionship.com PAGE

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CREATING GOLF STEEL WORDS BY RICHARD BEVAN

CORNEL Driessen, director of performance for ProGolf Health Inc, has worked with some of the world’s leading golfers as physiotherapist, fitness and conditioning consultant. Over the years this has included Major champions Rory McIlroy, Charl Schwartzel and Louis Oosthuizen. He’s worked wonders with his latest client, Henrik Stenson, who, in just over 18 months, has developed the physical attributes that have allowed him to make the most of his considerable ability. The result is the towering Swede roared to victory in the US PGA Tour’s FedExCup, after huge wins at the Deutsche Bank Championship and the Tour Championship along with stellar results in The Players Championship (tied 5th), The Open (2nd), the WGC-Bridgestone Invitational (tied 2nd) and the USPGA Championship (3rd). He’s also currently leading The European Tour’s Race to Dubai and in with a superb chance of completing an unprecedented ‘double’ when the DP World Championship takes place in Dubai from November 14-17. Here Cornel speaks exclusively to Richard Bevan about his life in the golf fitness industry as well as passing on some of his knowledge and expertise on how golf-loving Sport&Fitness readers can get in optimum physical condition for the game.

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CREATING GOLF STEEL BY CORNEL DRIESSEN

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CORNEL DRIESSEN

Graduated from the University of Pretoria, South Africa with a degree in physiotherapy in 1997 and began a career focussing almost exclusively on high-performance sports therapy and the development of sport-specific screening and conditioning protocols. As well as golf, he’s worked in football, hockey, cricket, tennis and athletics.

ET me start by saying the performance enhancement programmes, including strength, conditioning and therapy work are only one element of the vital building blocks that Henrik needed – on top of his own hard work, determination, athleticism and exceptional talent – to make it back to such heights after a few years without a win and I believe he’s going to get even better. My contribution needs to be read in the context of my congratulations and respect for the man who believed in what I could bring to the table as much as I believed in him. f you look at the greatest golfers that performed consistently over the years, right back to the likes of Arnold Palmer, Jack Nicklaus and Gary Player, all of them have been what we might call ‘athletes’ in today’s terms on top of having extraordinary talent and mental abilities to beat the rest. I had the opportunity to speak to Jack Nicklaus and Gary Player and both did external work on their physical condition in some shape or form on top of just playing golf. They stretched, worked on balance, dynamic stability, strengthened their core, improved their overall fitness and did this without knowing the terminology used today - and they did it very intelligently considering the times might I say. Not having the exercise science knowledge we have now, they worked by trial and error and knew their bodies, had a great awareness of movement and what worked and what didn’t work for them at the time. On top of that, they were also aware of a concept we might now call ‘‘cellular’ fitness: the understanding that what you put in is what you get out regarding food, nutrition and lifestyle habits. The top guys were aware of some of this even if their fellow competitors and the general public weren’t. But now they are and a lot of that is probably down to Tiger Woods and how much publicity his fitness work received in the last 15 years or so. odern day golf, even more than the past, is a game of small margins. If you look at the scheduling, traveling, time zone changes and the standard of the competition, there will always be a number of factors in golf that are not under your control. That is why those who want to be at the top cannot afford not to take control of factors like optimizing their physical abilities, nutrition and

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healthy lifestyle choices. One injury or episode of illness that could have otherwise been prevented can significantly set back a career on more than one level and might have massive financial implications. The work done on preventing injury is also the same work that will improve consistency and performance. On performance, to get that small 3% improvement might mean double the extra work or time input for a professional, but that 3% percent might be the difference between a win, top three or a top 10 finish for the top guys or the difference between making the cut or not or getting that invite for the chance to tee it up and show your stuff. More of the guys realise they’re competing with professional athletes these days and own up to the fact that no matter what your physical potential is, you have an opportunity to take control in this area and optimize it. I don’t know of many professionals in the top 50 in the world that don’t have a personal fitness, conditioning and / or therapeutic consultant. ’ve always had a holistic approach to fitness and conditioning. Everything is connected and while a consultant in my field can’t “sit on too many chairs” as they say (meaning become a specialist in all these aspects), you have to be able to manage and understand all of the different elements. Our aim is to make it simple for these guys so that they can just concentrate on their golf – that’s the No.1 priority. We go through various and complex physical screens, metabolic profiling, blood tests etc and look at the nutritional side things as well. But with this data we identify goals and roll out a bespoke but simple plan for the individual that we re-evaluate and progress regularly. n many ways I believe successful world class golfing has actually become a team sport and in the case of Henrik Stenson, I’ve been working closely with his golf coach Pete Cowen, regularly consulting with his mental coach Torsten Hansson, also his caddie Gareth Lord as well as my colleagues at ProGolf Health who take care of him at any tournaments I might not be able to attend myself. Pete Cowen and I constantly stay on par regarding his goals, specific points of focus or possible challenges with his swing. After my initial athletic and medical screens on Henrik, I compared his profile to his swing and performance data and

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there are certain patterns that you start to see with all of these guys. For example, if the coach says, ‘he struggles to clear the hip’, the screening data will clearly indicate if it’s a ‘hardware’ or ‘software’ issue; if it’s a physical restriction/deficit of some sort or if it’s a neuro-motor/movement control issue. In the case that it’s the brain’s ability to control the movement, this could be improved by prescribing specific technical drills and is traditionally handled by the golf coach. But if there’s some physical underlying issue with flexibility, strength, stamina, a drill will not fix the problem and might just frustrate the player as well as the coach. In this case the ball falls in the therapist and / or conditioning consultant’s court. enrik’s natural athleticism and the fact that his coach is very knowledgeable and experienced made my task much easier. Sitting down and discussing the problems he had with his game at the time, I immediately realised that there must be shoulder girdle stability issues and had a theory that his legs generated more power than his core was able to handle. Then, when I did the screens and tests it was confirmed and I could see where and to what degree he had some strength and stability issues. A general medical screen and special studies also showed where long standing segmental stability issues affected his joint and tissue structures and caused him niggles and injuries in the past. It’s common and therefore ‘normal’ for professional golfers to show signs of early structural degenerative changes in some joints because it’s a repetitive, one sided, high impact sport that their bodies rarely get the preparation for other than picking up a club and swinging it. These guys regularly do “battle” out there and you literally have to prepare their bodies for war. We identified Henrik’s deficits and set about balancing out his body to optimize his physical potential and reduce his risk for injury. hen I did Henrik’s first stability tests I couldn’t believe the weakness he showed in certain segments of his body as generally he’s such a strong athlete. His hips and his legs were really strong even though we were still going through his final phases of rehabilitation, recovering from surgery to his left knee six weeks prior in December 2011. His legs and hip girdle

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“IF YOU PUT A CANON IN A CANOE AND SHOOT IT, IT’S GOING TO SINK BECAUSE IT DOESN’T HAVE A STABLE BASE TO HANDLE ALL THAT POWER.’

Henrik Stenson plays his approach into the par-5 18th during last year’s DP World Tour Championship. His work with Cornel was already beginning to pay off. He’d secured his first European Tour title in five and a half years at the previous week’s SA Open Championship and followed up with a seventh place finish in Dubai before kicking on to stunning heights in 2013. had the ability to generate an enormous amount of strength and speed (this equals power by definition), but then when it came to controlling (stability) and transferring those forces through the body by the core and the shoulder girdle he just didn’t have the matching strength in those segments. The power and control got lost on the way to the club and ball and this also put unnecessary strain on his lower back and neck with which he had long standing repeated issues in the past. I explained to him, ‘If you put a V6 engine in a bamboo frame and you rev it, it’s going to shake apart.’ Or ‘If you put a canon in a canoe and shoot it, it’s going to sink because it doesn’t have a stable base to handle all that

power.’ These imbalances hindered his consistency, performance and put him at risk for structural injury. His previous therapist is in my opinion one of the best sports chiropractors in the world and I’m very glad Henrik had continuous care before me. If this was different Henrik might well have fallen into serious injury and I might not have had the decent physical frame work that we had to start off with. he next step is that the player has to put in the work on his side and Henrik made my job very easy because of his character, strong work ethic and on top of that he was just plain hungry to improve. He knew that he wasn’t where he wanted to be and for an athlete not to be able to perform

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certain physical tests frustrated him and immediately brought out the competitive spirit and fight from within. We utilized that frustration and vision for success to motivate him to consistently work hard throughout the ups and downs on this journey. With mutual trust we gradually saw the hard work and faith reap the results. I don’t think you can ask more in the category of job satisfaction. t was interesting that when we did Henrik’s Dexa scans (showing the amount of lean muscle, bone, fat and water mass very accurately in the limbs and body segments) after 4 and 16 months of hard work we saw that he’d gained four pounds of lean muscle mass around his core and shoulder girdle. To explain:

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CREATING GOLF STEEL BY CORNEL DRIESSEN

Charl Schwartzel hits a booming drive down the 14th en-route to victory during the final round of the 2011 Masters Tournament. Cornel believes Charl’s body was in ‘perfect balance’ directly before this history Major championship win.

it’s relatively easy to pick up muscle mass in your bigger mover muscles like your gluteus, your quads or your biceps etc – But to gain this mass with functional strength to back it up in your core like your abdominal wall, back and intercostal muscles (between the ribs) is no small task. I was extremely satisfied with the data as this was our aim and he achieved it by consistently working really hard. bout five months ago we repeated a screening for Henrik’s strength profile and in some of the tests for his shoulder girdle showed up to a 300% strength increase. This is a tremendous improvement and is now to my satisfaction in comparison with his legs and hip girdle’s power. nce the work we were doing started kicking in, Pete Cowen came to me and said, ‘I can see a big improvement but...’, then a year later, ‘Henrik’s looking as good as he’s ever been’ and not too long ago said, ‘This is the best I’ve ever seen him physically. He’s able to hold the club in the position I want him to more consistently, load the shoulders and stay grounded, it’s now all up to him.’ The reason for that was that we both knew that the hardwear was now matching

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the software. Pete and I knew we’d done what we had to do and it was now up to the athlete to use these tools and go out and make history in the FedExCup, and this he surely did. t’s been a very similar experience for me to when Charl Schwartzel won the Masters in 2011. He had the same hunger, motivation and determination when we began his Physical Conditioning to achieve his goals for the 2011 season and this transferred to him stepping up his focus on his game off and on the course more than just a couple of notches compared to previous years. harl’s 2011 success also showed a similar picture on the physical data. We really worked hard and as he physically grew stronger and more balanced, you could see it carrying over to his tremendous golfing ability and also his body language on the course showed a deep self belief and confidence. In the month before his famous Master’s victory I did a Dexa scan and to me his body was in perfect balance to the goals we’ve set for him. ory McIlory is another good example of the ‘specificity’ one needs to

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Schwartzel receives the iconic ‘Green Jacket’ from 2010 champion Phil Mickelson after his Masters victory.

Cornel worked with Rory McIlroy from 2008 -2010 on improving his stability so that it could cope with his amazing power and mobility. He then worked with the Northern Irishman again for three months at the beginning of last season. Rory went on to win both the 2012 Race to Dubai and the US PGA Tour’s money list and claimed his second Major with an eight-stroke victory at the US PGA Championship.

consider when creating strength and conditioning programmes for golfers. When I started working with him I saw a pattern where his mobility and power far outweighed his stability in most segments. As soon as this improved there was a tremendous improvement in his consistency and performance. You must realise he was outside the top 100 in the world rankings at the time and within four months of specific conditioning he dropped down to No.17 and another three months later broke into the top 10 in the world rankings, the rest is history. ots of factors come into play but this might have been the last ‘building block’ he needed for his game at the time to break through a threshold that gave him performance momentum. When Rory got to this level and we added loaded weight training in the gym, we saw a pattern that when he had a little residual stiffness in specific muscle groups because of a recent training session, he felt that this improved his ‘feel’ during the swing (he’s always been naturally very mobile and flexible). ubsequently he’s put many specific loaded sessions in the night before

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Louis Oosthuizen, another one of Cornel’s Major winning clients pictured after storming to a seven-stroke victory in the 2010 Open Championship.

some of his best rounds of tournamentwinning golf in the last few years. But I still don’t think this would’ve been the case if he didn’t have the balance or mobility and stability as a base in the first place. On the other hand, this approach for creating ‘residual stiffness’ would have the complete opposite effect on other golfers’ who have less natural flexibility and might not have the same basic fitness and condition. nother interesting example is a discussion I had with Martin Kaymer a couple of years ago (whom I’ve never personally worked with). He told me that he’d started doing a lot of ‘hot yoga’ in his previous off season just because he liked it so much and as a result had gotten so flexible, that he’d lost the ‘end feel’ at the top of his backswing when he picked up golf practice again. This to me made complete sense and his Physiotherapist was quick to pick this up at the start of this season. This is a great example of doing a very good exercise routine with what was probably perfect form, but specific to his swing it was not a good thing at the time.

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GET INVOLVED! CD: One group of exercises that I think is perhaps exempt from the general rule of first having to go through comprehensive physical screening before a serious golfer should attempt them could be ‘core stability’ exercises. The same principles still apply though, you have to have the correct form and do the difficulty level/ tier of exercises and reps that matches your current ability. As a general rule, working on stability and flexibility when you have enough time to recover before competing can do you all sorts of good. If it doesn’t, there will be a very specific underlying reason that an experienced and knowledgeable fitness consultant (or therapist if it’s injury related) would be able to identify for you.

PRAYER DRILL KICK Here’s a fairly advanced exercise that Cornel uses with most of his golf clients once they’ve reached a higher level of core stability and balance. So it could be an interesting test for our readers to see to see how they fare measuring up for balance, control, strength and endurance for the involved areas. This challenges the lower limbs, hip girdle, lower core and spinal extensors – some of the key the things you need for maintaining good spinal angle and posture during the golf swing. Giving you the ability to stay centred and control proper weight transfer when you ‘let it rip’. The fact that this exercise is performed on only one leg it also challenges the “cross over sling” muscle complex (a part of the lower spine’s core muscle function that helps protect against lower back injuries). And your inner ear’s ability to help control balance during movement. The prayer drill kick is shown at the right of the page. Cornel notes that there are many variations, progressions or lower level ‘break downs’ to this exercise depending on the specific goals you have in mind. If you can’t do three repetitions consecutively in good form, you’ll have to break it down to lower tier exercises that will improve the specific components that you lack in strength, mobility or balance before building it up to this one again. The more basic ‘prayer drill’ is demonstrated by Cornel to the left of the page. This is where you should call on a knowledgeable exercise specialist or trainer’s help but don’t try it if you have an existing back / hip pain or condition (it’s wise to always talk to a medical consultant before attempting any exercise regime). Then first test if two key elements like generally bending over forward with the spine or standing on one leg causes any pain or discomfort. Q

ABOVE – THE PRAYER DRILL KICK OPPOSITE – THE PRAYER DRILL

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KARIM MALOUCHE SPORT&FITNESS talks exclusively to Karim Malouche, the man responsible for preparing the UAE team for the physical demands of the FIFA Under-17 World Cup, currently taking place in the region, in his role as Head of Strength and Conditioning.

SF: What is the ideal body shape for a footballer? KM: Each sport has its own ideal “body shapeâ€?. Footballers are not rugby players, neither track and ďŹ eld/ endurance athletes nor Olympic weightlifters. They’re a combination of these three and a bit more. They need to have strength, speed, power, endurance, coordination, exibility, etc. From a purely aesthetic point of view, a football player needs to be “proportionalâ€?. One perfect example of body shape is Cristiano Ronaldo. Too bulky might make you slow on the pitch. From an energy point of view, being bulky is also not the best thing for a footballer. The more mass you have to carry the more energy you will lose. If you’re too thin you might not be strong enough to ďŹ ght for the ball.

6) :KDW ZRUN GR \RX GR WR LPSURYH VSHHG VWDPLQD DQG H[SORVLYHQHVV" KM: For speed I’m an advocator of SAQ (Speed Agility Quickness) training integrated with the ball. I have a list of exercises that I work on and constantly develop and I also vary the content so the players don’t get bored. Taking into consideration the psychological aspect in the training sessions is also very important. Boredom is the worst enemy for a football player. He will ďŹ rst stagnate and then drop in his performance levels if he’s not engaged in what he’s doing. Regarding stamina, when I get the team at point zero, it’s very important to develop ďŹ rst the basic endurance before initiating any type of interval/intermittent training. It’s easy to explain; if you start from the beginning with interval training, you will certainly develop the stamina of the players quickly but if you’re

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6) )URP ĈWQHVV DQG FRQGLWLRQLQJ SHUVSHFWLYH KRZ GR \RX JR DERXW DFKLHYLQJ DQG maintaining a player’s optimum body shape? KM: As a Strength and Conditioning Coach in charge of professional footballers, I need to take into consideration the needs of the players on the pitch; those mentioned above. Their needs vary, as well, in function of the dierent morphologies, dierent positions on the ďŹ eld and dierent physical performances that I assess continuously. Everything has to have a base. In my philosophy of training, strength and endurance combined with injury prevention, is the base. From there emerges the development of the other physical abilities i.e.

speed (speed reaction and speed of motion), power (combining speed and strength), coordination (a perfect symmetry between nervous system and muscular system), speed endurance, strength endurance, and many other physical parameters. You might know the ingredients you need to cook a certain dish but what will make your dish better than another is deďŹ ned by your ability: To choose the quality ingredients (choose the right exercises and training), to dose it at the right quantity (monitoring the loads and intensity of training sessions) and to add it in the pot at the right moment (correctly schedule the training).

V 6) 7KH FOLPDWH LV YHU\ KRW LQ the UAE – how to do players train properly and work on their ĈWQHVV LQ VXFK KHDW" KM: Actually, all our camps in the

build-up to the tournament were organised abroad – in Turkey, Malaysia and Spain – purposely to avoid the heat and humidity. However, when we had to train in the UAE, we practiced either in the early mornings and/or late afternoon. Despite that, the heat was still present and to counter it, with the medical staff, we looked after the players’ hydration (carb drinks, water) very carefully and used simple refreshment techniques on the pitch (for example a bucket full of iced water with a sponge to refresh from the heat).

playing a tournament, the players might be ďŹ t the ďŹ rst or even the second game, but then you will have tortoises “runningâ€? on the ďŹ eld. Why? You burned the steps, you didn’t build a foundation and you don’t have a base. Try to keep up a house with a weak or non-existent foundation‌ it will look okay for a while and then you’ll see everything falling apart. If you build the basic endurance, you have stocks, you have a solid base. After building that, you can go ahead with your training. Don’t forget speed endurance, it is also very important. You don’t want your full back to make a sprint all along the pitch and then struggle for an eternity to get back his breath and be able to run again. So work on the speed endurance after building the base. Finally, let’s talk about explosiveness or better to call it power. Power is the deadliest weapon of a footballer. A sudden change of direction in the last metres of a sprint in front of the penalty box, a higher jump for a header on a corner, these types of actions can change the result of a game and they need power. Obviously, there is a long list of power training, but my favourites are the Olympic weightlifting techniques (snatches with barbell or dumbbell) and plyometric training. SF: What about diet – what is the best nutritional plan for footballers to follow generally? KM: In general, the best-balanced meal is half a plate of vegetables, quarter proteins and quarter carbs. However, it depends on the time of day in relation to the match or training session. SF: What about during the U17 World Cup – ZKDW GR WKH SOD\HUV HDW EHIRUH D PDWFK DW KDOIWLPH DQG DIWHUZDUGV" KM: Prior the game, 3-3.5 hours before, the players need mainly carbs, low fat and low ďŹ bres (salads). The proportions I mentioned in the previous question, now change. I would say half of the plate should be carbs (pasta preferably), a quarter proteins and less than a quarter veggies. The less fat you eat, the better. It’s all about the digestion process and energy delivery. Then 30 minutes before the game, the player can take a 300ml sports carb drink (avoid soft drinks). At half time we usually give the players a 500ml carb drink, to rehydrate and replenish the glycogen stocks for the end of the game. SF: During the U17 World Cup the players will be playing a lot – how do you keep them fresh IRU HYHU\ JDPH" KM: Recovery! It’s crucial that the players get the right amount of rest so that they don’t burn out. Nutrition and rehydration are also very important to the recovery process. 6) &RXOG \RX JLYH XV VRPH H[DPSOHV RI VRPH workouts you do with UAE U17 national team WKDW RXU UHDGHUV FRXOG WU\ WRR" KM: For core stability I use a lot of plank exercises (front,

lateral, back). One famous exercise you can try is the knee tuck with the Swiss ball. One of my favourite exercises is the barbell snatch to split lunge. It’s a pure feeling of power. However, I highly recommend mastering the technique before increasing the weights. For stamina, I rarely use it, as it’s a very tough workout – basically, it is high intensity interval training, called the Tabata technique. It consists of 20 seconds of all-out eort, followed by 10 seconds of rest, which is repeated eight times. You can try it on an exercise bike in the gym. Put it on medium resistance (I don’t give a level of resistance because it varies from one brand to another and from one athlete to another), warm up for 5 minutes. Then, start cycling at the highest speed you can for 20 seconds, take 10 seconds rest and start again. Repeat it eight times. If you’re practicing other sports beside weightlifting in the gym, then allow yourself 72 hours of rest before performing this technique again. If you are not practicing other sports, 48 hours should be enough before to re-perform the Tabata system. PAGE

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Trainer

Making your health even healthier INSIDE 49 Dumbbell Freedom Why dumbbells are great

53 Ring Star 3GD ADMDƥSR NE QHMF SQ@HMHMF

56 Proprioceptive Training %HMD STMD XNTQ RDMRDR

59 Pregnancy Fitness !X %HSMDRR %HQRS 1DFHNM@K &7 ,@M@FDQ $KKX -TMF@

60 Train safe 'HRDL '@FQ@R NM SGD HLONQS@MBD NE R@EDSX

63 Get fit for golf (LOQNUD XNTQ RVHMF VHSG TOODQ ANCX QNS@SHNM

66 The Diabetic Athlete /K@MMDC DWDQBHRD ENQ RTƤDQDQR NE CH@ADSDR

69 Transformers %HSMDRR %HQRS RTBBDRR RSNQHDR

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By: Nikesh Naik, Senior Fitness Manager, Fitness First

Dumbbell FREEDOM Why are dumbbells so great? “I have been asked this question countless times in my career and my answer never changes….. What is your goal? I respond. I would never train Olympic style movements with dumbbells much the same as I would never attempt a 50kg one arm snatch with a barbell. As I am an advocate for barbells, dumbbells and machines I believe each have their place in fitness. But I do recognise the immense benefits that dumbbells in particular have to offer us.”

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Dumbbell Training Benefits of using Dumbbells as opposed to barbells or machines? 1. Dumbbells can sometimes allow for a more natural movement than a barbell. 2. Dumbbells can sometimes be safer and easier to use than a barbell. 3. Dumbbells can help improve (or prevent) strength and muscle imbalances better than a barbell. 4. Dumbbells sometimes use additional muscles particularly stabilizing muscles. 5. Ideal for home use due to their size. 6. Dumbells can be used in a highly functional training environment 7. Dumbells have the ability to challenge your muscles even with low weights 8. In some cases dumbells allow for a bigger / wider range of motion. Dumbbell Workout Day 1 — Chest & Biceps 4 sets of 10-12 reps Q Flat dumbbell presses Q Incline dumbbell presses Extra exercise for more advanced trainers: Q Dumbbell fly’s Biceps 3 sets of 10-12 reps Q Seated dumbbell curls Q Concentration curls Extra exercise for more advanced trainers: Q Hammer curls Day 2 — Back & Triceps 4 sets of 10-12 reps Q Dumbbell Bent Over rows Q Dumbbell pull-overs Extra exercise for more advanced trainers: Q Chin-ups with dumbbell between the legs (chin-up bar required) Triceps 3 sets of 10-12 reps Q Close grip dumbbell skull crusher Q Tricep kickbacks Extra exercise for more advanced trainers: Q Over the head dumbbell tricep extensions

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By: Nikesh Naik, Senior Fitness Manager, Fitness First

Day 3 — Shoulders 4 sets of 10-12 reps Q Dumbbell shoulder press Q Front raises Extra exercise for more advanced trainers: Q Shrugs Q Upright rows with dumbbells Day 4 — Legs Q Quadriceps 4 sets of 10-12 reps Q Lunges with dumbbells in each hand o Extra exercise for more advanced trainers: Q Dumbbell snatch to overhead Hamstrings 3 sets of 10-12 reps Q Hamstring deadlifts Calves 3 sets of 10-12 reps Q One-leg calve raises with dumbbells in each hand

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RINGO STAR By: Fitness First’s XFit Head Coach JoJo Aragon

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Gymnastic Ring Training GYMNASTIC ring training for fitness is a great form of bodyweight strength training. It improves whole body coordination and builds impressive strength and a defined upper-body. Since the rings can move in three dimensions, your body works extra hard to stabilise the rings as you move. For example, if you push the ring too far from your body with your shoulders, your back must now work against your body weight to bring the ring closer to your body. Because of this, gymnastic rings build phenomenal coordination and muscular control. Also, since all the supporting muscles are engaged to keep the rings from swinging, the primary muscle group in any one exercise must work harder to complete the movement on its own. Also, since gymnastic ring training engages so many muscles, the effect is balanced muscle tone. Because rings teach your brain to communicate effectively with your muscles, it develops power and coordination in other sports’ movements.

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By: Fitness First’s XFit Head Coach JoJo Aragon

Benefits of Ring Training:

1. It’s a functional training that builds upper body strength, balance and agility. 2. Gymnastics rings add an element of instability which brings a different dimension to your training and pushes you that little bit further. 3. Training with rings creates a lean frame, forges a solid core and creates an efficient strength to size ratio. 4. Highly effective abdominal workout and excellent core workout . 5. Variable training exercises suitable for beginners and experts. 6. Develops grip strength that has good carryover benefits to general pressing strength exercises. 7. “Independent movement” factor of gymnastics rings also means that you’re free to perform exercises in the most natural position to you, with no fixed path of motion. 8. It develops power and coordination in other sports’ movements.

Exercises on the ring. Buying a gymnastic rings offer the element of instability to the most exercises that everyone is familiar with like pull ups, dips and push ups. Also it allows you to try moves like the technical muscle ups (a pull-up / transition / dip combo exercise). Ring training beginners should try starting off with the ring support position (holding your bodyweight in a static position supported above the rings) Also beginners will benefit having various resistance band put across the 2 rings to support their own bodyweight. Then progress to much thinner/lesser resistance. DEEP Workout Do this timed circuit three times with a rest in between each circuit 20 ring push ups 10 ring toes to bar 10 Ring Pull ups 20 Box Jumps

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By James Sidhu, Fitness Manager at Fitness First Uptown Mirdif

Fine Tune Your Senses With Proprioceptive Training HAVE you ever tried to put your socks on in the morning and found yourself losing balance on the standing leg? Or, when someone has thrown an object for you to catch, you always seem to have ‘butter-fingers’? Perhaps it’s time to train and improve your sense of proprioception! Proprioception is the ability to sense the position of your limbs and then react appropriately to any imposed stimulus, consciously or unconsciously. An example of this could be standing in a moving train – when the train suddenly stops and creates an unstable environment, your proprioceptors (sensory nerves) react to this and you make numerous micro-adjustments to maintain balance and posture. Effective proprioception requires agility, balance and coordination. Improving these skills will reduce your risk of injury in unstable environments and allow you to react more accurately and efficiently towards oncoming stimulus. So, how can you develop it? As with any form of training, it’s ideal to begin with the basics, so start with standing on one leg and have the other leg slightly elevated off the floor. Maintain this position, with good posture, for around 30 seconds and then go again on the opposite leg. Not too difficult? Okay, now try the same exercise, this time with your

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eyes closed. The majority of people will find this far more taxing and struggle to maintain the position for a mere 10 seconds! Holding the position for 20 seconds or more is considered a good achievement. One of the most effective ways of developing balance is skipping. Many boxers consider skipping as a vital component of their training regime and it’s easy to see why. The constant focus on weight shifting and rapid movement of all limbs requires the body to react to potential imbalances, whilst coordinating the precise timing of jumping over the rope. A fantastic form of exercise and well worth considering as a warm-up, prior to a main workout session. The gym itself hosts a variety of equipment that can aid you in the development of proprioception; medicine balls, Swiss balls and the BOSU balance trainer are great tools to sharpen the senses and can make an exercise routine more creative and engaging.

HERE ARE SOME TRAINING CONCEPTS YOU CAN EMPLOY WITH SUCH EQUIPMENT:

Hold the medicine ball outstretched with both arms and then twist the trunk to move it side-to-side, concentrating on maintaining balance (try not to lean over to any side, your posture should remain neutral and fixed throughout). Alternatively, you could pass it rapidly between both arms, across the body and focus on not dropping it or letting the weight compromise your posture. Increasing the weight of the ball is one way to progress the exercise. Also, why not involve a gym buddy? Play a game of ‘pass and catch’ with the medicine ball; throw it from various angles and force each other to work and shift your balance constantly!

The foundation of great balance stems from developing a strong core, using the Swiss ball is an ideal way to enhance this. Sit on the Swiss ball and raise one leg slightly off the floor, keeping both arms out to the side, this will constantly engage the deeper core muscle that rarely get employed in regular abdominal crunches. Of course, you can progress this exercise by closing your eyes! A great idea is to mix the medicine ball and Swiss ball together; try the weighted side-twists sitting on the ball, or, you could even play the catching game while both seated on one.

The BOSU balance trainer is a marvelous tool, because it creates a uniquely unstable environment which can really test your ability to maintain effective balance and posture. It has two sides; the rounded and flat side. Beginners should stick to the rounded side and then progress to the more difficult flat side. Using the BOSU, you can attempt a wide variety of balance testing exercises; try the single leg balance or the medicine ball catching game again and see how much harder it is to maintain! You could employ exercises you would normally attempt on a stable, flat surface; like a standard squat or even a bicep curl. Doing this; forces you to develop a greater degree of coordination, as various limbs are engaged and working simultaneously. So, an effective workout does not need to be limited to a simple routine of static based exercises. Next time, inject some creativity into your next session and start developing your proprioception!

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Pregnancy Fitness Journal BY FITNESS FIRST REGIONAL GX MANAGER ELLY NUNGA

Pregnancy doesn’t have to mean an end to your fitness regime. Over the next few issues Elly will be sharing the experience of her own pregnancy journey with us and providing invaluable advice on how expectant mothers can adapt things to keep on top of their fitness.

I

found out I was pregnant when I was four weeks gone, just before I was due to go on a scuba diving weekend with friends around Mussandam. I still went on the trip, but just didn’t dive. I was a little disappointed to miss out, but so very excited about being pregnant and I knew that was just the beginning of the changes and adaptions I would need to make for the next eight months, not to mention keeping it a secret until I was through the first trimester (not an easy thing for me to do!) Fortunately I’ve studied pre and post natal exercise prescription, so was quite comfortable in knowing what I should and shouldn’t be doing. As we were heading into Ramadan and timetables were being reduced I knew that I would be teaching less classes for a couple of months, which would see me through my first trimester when I needed to be cautious and take things a little easier, as that is the most critical stage of pregnancy. I still continued to go to the gym and workout myself utilising treadmills, cross trainers and free weights, but reduced the intensity to avoid getting breathless and overheating. I also attended RPM classes as I knew I could take the intensity at my own level and rest if I needed to. I tended to exercise in the evening as dealing with morning sickness and tiredness did not allow me to get up early in the mornings anymore. I had recently started my yoga training course when I fell pregnant, so told Peewee (Fitness First’s Regional Yoga Trainer) so she could adapt certain moves for me and she actually gave me a pre natal sequence that

I could complete myself at home to help strengthen my lower body and back and loosen my hips (I have a tightness on my right side). She also gave me some breathing exercises as I was feeling a huge difference in my heart rate even just walking up stairs! Pre and post natal Yoga classes are due to start in Fitness First Lakes soon and I cannot wait to start attending each week as it’s always better to exercise in a group than on your own, especially with so many considerations to what you are doing.

Everyone is different Everyone is different and the exercise you can do during pregnancy will depend on what you were doing before you fell pregnant and may change if you face any complications at any time. You just need to remember that your reason for exercising has changed - no longer do you train to lose weight or push yourself to your limits to achieve peak fitness levels, you merely want to stay fit and healthy and prepare yourself for the physical challenge of giving birth! Exercising during pregnancy can help to reduce feelings of anxiety, stress and depression and improve sleep, not to mention the physical aspects of maintaining/improving muscle strength and endurance. It can also help to prevent the onset of gestational diabetes mellitus (diabetes that develops during pregnancy) and hypertension (high blood pressure).

The main points of consideration when exercising are to avoid overheating, staying under or near to air conditioning units will help here, as will drinking water before and during your sessions. This will also ensure you stay well hydrated. Do not allow yourself to become breathless as this is an indication the intensity is too high, test yourself by ensuring you can still talk while exercising. I’m glad to say that I am now 24 weeks pregnant and as I am a fitness professional and was at a very high level of fitness before I fell pregnant, I’m still teaching around seven classes per week including Body Combat, Body Pump and TUFF. I’ve moderated the intensity hugely and take care not to over-do things. As you progress through pregnancy there are more precautions to be aware of. Twisting movements should be avoided as too much may result in the placenta detaching, after 14 weeks no direct abdominal work should be done and you should avoid lying on your back for prolonged periods of time as pressure on the vena cava will slow blood flow back to your heart. I get plenty of sleep (my husband bought me the most amazing pregnancy pillow which supports my head, bump and hips!) so I have the energy to exercise, but have to say I feel great from continuing to teach and will continue for as long as I can. As I said, everyone is different and you should always consult with your doctor or midwife regarding your exercise during pregnancy in case of any health conditions significant to you. PAGE

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The most dangerous thing about exercise is not doing it. SAFE practice is BEST practice There are several ways to avoid injuries during exercise, but these tips cover the basics of injury prevention. If you are new to exercise, or changing your exercise routine, these tips will help reduce your risk of suffering a preventable sports injury. WÇ ?ÖiÇ?Ç+ ÙÀ X? Ç0iÀÊ Visit your doctor before beginning a new exercise program. Any new activity can stress your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate amount of exercise for you. WÇ8?½ ÇÏ¦Ç iv ½iÇ Øi½X Ài a proper; gradual warm up goes a long way to prevent injuries. The warm up can consist of walking, jogging or simply doing your regular activity at a moderate pace. WÇ ½?`Ï? ÙÇ X½i?ÀiÇ Êi À ÊÙ when starting an exercise program, many people have lots of enthusiasm initially, and go too hard, too soon. Begin with moderate exercise of about 20 minutes, 3 times a week and gradually build upon this. WÇ ÀÊi ÇÊ Ç: Ï½Ç `Ù if you experience any sharp pain, weakness or lightheadedness during exercise, pay attention. This is your body’s signal that something is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don’t feel well, you should take some time off until your body heals. WÇ ½iÇ?Ç+i½À ? Ç0½? i½ if you just don’t know what to do or where to begin, a good trainer will get you started safely and help you learn enough to work out on your own if you choose. A few initial sessions may be all you need. WÇ ºÊÇ Øi½X ÀiÇ Ç ¦ÊÙÇ.Ê ?X « While you don’t want to exercise immediately after eating a large meal, eating about 2 hours before exercise can help fuel your exercise and help you avoid bonking during your workout. WÇ Ù`½?ÊiÇ iv ½iÇÙ ÏÇ Øi½X Ài« Dehydration can kill your performance, so stay well hydrated. Try to drink 16 oz. of water in the two hours before your workout and then take in water during your workout to replace any lost fluids.

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WÇ ÊºÀÇċ ÇċM ÏÊÇ i `i½ Men and women have specific gender-related physiologic issues that can set them up for injuries when they do specific types of workouts.” In general, men function better in activities requiring a rigid plane of motion -- like weight lifting in a restricted format, like push-ups, Women, who have certain flexibility issues, do better at activities requiring multiple or diagonal planes of motion, like Pilates, yoga, a stair stepper, or spinning -- activities during which men are more likely to be injured. WÇċXÊÇ: ϽÇċziÇ If you have not exercised for years, or sometimes decades, the end result is that you do too much too quickly for too long with too much intensity. And injury is often the end result. WÇ-iÀÊÇ? `Ç-iX Öi½Ù In addition to getting enough sleep, it is important to take some rest days. Working out too much for too long can lead to overtraining syndrome and possibly reduce your immunity. WÇ ½iÀÀÇ+½ ¦i½ ÙÇv ½Ç: ϽÇ.¦ ½Ê« This includes using appropriate safety equipment for your sport, choosing proper footwear, replacing running shoes as needed and wearing clothing that wicks sweat and helps keep you cool and dry. Read more about how to layer clothing for cold weather exercise.

Self-treatment: PRICE: Protection, Rest, Ice, Compression, and Elevation.

Protection. Injured tissues must be protected against further injury. Protect your small injuries by applying bandages, elastic wraps, or simple splints. Something as easy as taping an injured toe to its healthy neighbor can do the job. See your doctor for problems that require precision splints or casts. Rest. Injured tissues need time to heal. It’s an obvious principle, but once you’re hooked on exercise you may be tempted to ignore it. Don’t give in to temptation — you’ll shortchange yourself with shortcuts. But you can rest selectively; for example: you may have to give up tennis while your serving shoulder recovers from tendinitis, but you can still walk, jog, or hike. Ice. It’s the cheapest, simplest, yet most effective way to manage many injuries. Ice is an excellent anti-inflammatory, reducing swelling and

pain. For best results, apply an ice pack for 10 to 15 minutes as soon as possible after an injury. Repeat the ice treatment each hour for the first four hours, then four times a day for the next two to three days. Protect your skin with a thin cloth, and don’t allow your skin to become red, blistered, or numb. After 48 to 72 hours, switch to heat treatments, using the same schedule and principles. Compression. Pressure will help reduce swelling and inflammation. In most cases, a simple elastic bandage will suffice; it should be snug but not too tight. Remember that swelling may develop slowly hours after your injury, so you may have to loosen your wrap. Elevation. It’s a simple strategy that enlists the force of gravity to drain fluid away from injured tissues, reducing swelling, inflammation, and pain. Keep your sore foot or other limb up on a hassock or put a pillow under it in bed; elevating an injured area will help you get back to Earth faster. Rehabilitation Your pain is gone and your swelling is down — but your treatment is not yet over. Instead, plan your rehabilitation and return to exercise with the same care that you used to treat your injury. As a rule of thumb, give yourself two days of re-

hab for each day of inactivity due to injury. Start with gentle range-of-motion exercises, and then gradually increase your weight-bearing activities. When you are comfortable, consider building up your tissues with graded resistance training using light weights, or resistance equipment Don’t neglect stretching exercises to improve your flexibility.

Get going True, injuries do happen — but don’t let the threat of problems become an excuse for taking to your couch. Instead, take the simple steps that will reduce your risk of exercise-induced injuries, become able to spot problems early, learn how to handle minor injuries on your own, and be prepared to get help when you need it. It’s easy to overcome simple injuries — but very hard to treat the major illnesses that stem from lack of exercise.

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FIT 4 GOLF

Upper body rotation is one of the key essentials to a sound golf swing by Nathan.Brown, Fitness First Middle East and 7 handicaper.

TRAINERS STRATEGY: The reason I have selected these three exercises is to train the upper body muscles and simulate the same action you would apply when striking a golf ball says Nathan.Brown, Group GX Training Manager for Fitness First Middle East and 7.3 handicapper

PROGRESS AND STAGE 1: Place both feet on the BOSU trainer and position yourself in the middle with your legs hip width apart. This will challenge your coordination and balance immediately as the dome of the BOSU is an uneven surface. O Once you have found your balance, you keep the bottom part of your torso quiet as you would in an actual golf swing until the final release. O Hold the weighted medicine ball in both hands, keep the pressure on the ball by squeezing the hands together, this will tighten the core muscles and keep you in tact when rotating the upper body. O From here, you lift the ball straight in front to the mid-line of your chest. You then rotate in the same plane moving in a fluid action from left to right. O Try to rotate the upper body as much as you can every time you execute this. O Do 3-4 sets and execute 15 repetitions. Remember left and right rotation is 1 repetition.

MY RECOMMENDATION IS TO USE A WEIGHTED MEDICINE BALL THAT YOU CAN FEEL THE COIL AND TORQUE MOVEMENT, YOU CAN USE A HEAVIER BALL IF YOU CHOOSE.

4

PROGRESS AND STAGE 2: Turn the BOSU trainer onto the dome as shown in the photo. ph The flat surface now becomes the platform to position yourself on and requires some real skill to execute such a functional move. NOTE: I would highly recommend that you ask for assistance or train with a buddy when performing this exercise move. O Once you have landed yourself on top of the BOSU trainer and you feel comfortable in this position, grasp two weighted medicine balls. One ball is slightly heavier than the other. O Start the exercise standing frontwards with the ball either side of the body. You then rotate the upper body and use the momentum of the weighted medicine balls to swing from left to right. O Synchronise the right hand crossing over the front of the body and the left hand moving the opposite direction behind the body. PAGE

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O The middle phase of the movement is coming into a perfect “T” position with both medicine balls at shoulder level. This allows your upper body to twist simulating a premeditated golf swing. O The lower body is being challenged due to the uneven surface the BOSU trainer offers, this means your upper body torque or coil which is very active and working under pressure to resist losing balance, similar to when you make contact while striking a golf ball at impact. My suggestion is to begin with smaller movements first then progress into a longer lever either side. Remember, golf is a three dimensional plane movement so switch the heavier medicine ball from one side once you have completed your repetitions accordingly. Do 3-4 sets and execute 15 repetitions changing the heavier ball to the other once you have completed this.

Train your upper body to torque and coil like a wind up car – speed and power at its best!

SERIES 2: TARGET GOAL In this Fit for Golf series we are going to cover three upper body exercises that will ultimately increase speed generation and power to your golf swing. In addition, the exercise movement allows you to challenge your balance and coordination, and increase your rotation in the upper body. The combination of using three different patterns allows you to exercise in progressive stages. One of the key components of a competent golf swing is being able to rotate the upper body whilst keeping the base of your lower body quiet.

ANATOMY LESSON ON

PROGRESS AND STAGE 3: Perhaps the easiest movement of the three but the most effective when executing or coming close to simulating a golf swing. For starters I have now taken away the challenge of an uneven surface. You may remember your golf lessons with the pro – one of the things they teach you is that the upper body rotation is fully complete when your belt buckle is facing the front after striking the ball. For this reason we use the pulley machine to execute a full body rotation. O At an address position hold the cable in both hands like you would with an actual golf club. O From here you then pull the cable like you would in a golf swing and complete the full upper body rotation until the hips are square to the front. O Realistically you will only move the swinging motion at a three quarter plane because you are still using resistance to assist in the overall outcome which is speed and power. O Use the resistance to penetrate and drive through the movement. This is when you really start to coil and torque the upper body as your lower body is now able to move actively into the free flowing motion. O Over time, increase your speed with the pulley machine.

Do 3- 4 sets and execute 15 repetitions. The top 60 golfers on the European Tour will battle it out on the Earth course at Jumeirah Golf Estates, Dubai at the US$8million DP World Tour Championship, the thrilling final event of The Race to Dubai, November 14-17 2013. Register for FREE TICKETS at www.DPWTC.com

The three dimension exercise xercise pattern allowss us to work the major muscle groups needed for a sound golf swing. Using the BOSU trainer and weighted medicine balls will increase your joint mobility bility and muscul muscular laarr endurance as well as recruiting ecruiting plenty of of core fibres. e golf swing w we e To really simulate the ody rotation by by complete the upper body ey machine. using the cable or pulley When using the BOSU trainer this ance and will also assist with balance coordination. he In the lower body, the muscle groups such as the us Gastrocnemius, Gluteus ms, minimus and maximums, Rectous femoris, Quadss and Hip flexors are the main focus. In the upper body, we move some of the big muscle groups such as the Trapezius, Latissimus dorsi, Rhomboids, Erector Spinae, Pectoralis, Deltoids, and Rotator cuff.

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Eat Right

BY BANIN SHAHINE Nutrition Fitness Manager, Fitness First Middle East

The Diabetic Athlete

Fitness First’s Nutrition Fitness Manager explains how properly planned exercise can help people suffering from diabetes.

IN A BOX: Diabetes is a disease in which there is insufficient or ineffective insulin; a hormone that is responsible to regulate blood glucose. To use its full name: ‘Diabetes Mellitus’ got its name from the ancient Greek language. Diabetes was the Greek word for “Siphon” (tube), because early physicians noted that diabetics tend to be unusually thirsty and urinate a lot, as if a tube is quickly drained out everything they drank. Mellitus is from Latin version of the ancient Greek word of honey; this is because doctors in centuries past diagnosed the disease by a sweet taste in the urine.

Normal Glucose Level

Pre-Diabetic Glucose Level*

Diabetic Level

Fasting Blood Glucose

<100 mg/dl

100-125 mg/dl

>200 mg/dl

2 hours of Post Load Glucose**

<140 mg/dl

140-199 mg/dl

>200 mg/dl

* Pre-diabetes means the stage or borderline of developing diabetes (higher risk of having the disease) ** Post Load Glucose: 2 hours after glucose intake or meal/snack SUFFERING from diabetes should not be a barrier to achieving your fitness goals. In fact, regardless of the type of diabetes you have, physical activity is important for your overall health, and wellness. You just have to make sure there is a balance between insulin/medication, physical activity, and food intake. The most important thing for a diabetic athlete is to check his/her blood glucose before, during and after exercise to avoid risk of having hypoglycemia or hyperglycemia.

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SCENE

WARM UP

SPORT NUTRITION

YOGA

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PRE WORKOUT MEAL/SNACK If your blood sugar is <100mg/dl eat a rich carbohydrate snack (containing 30g of carbs) one hour before exercise. Examples: 1 cup of fresh fruit juice 2 fruits 1 cup of low fat milk with small fruit (banana, apple, ¼ cup of berries 1 cup of steamed vegetables 1 cup of fruit salad 1 slice of bread with 30 g of low fat cheese Eat a moderate carbohydrate snack (containing 15 g of carbs) one hour before exercise if your blood sugar is between 100-250 mg/dl or 30 minutes before exercise if your blood sugar is still <100mg/dl Examples: 1 cup of milk ¼ cup of applesauce no sugar added + ½ cup of low fat yogurt 2 tablespoons of raisins 1 small fruit ½ cup of steamed vegetables ½ cup of breakfast cereals 1 hour before exercise if your blood sugar is between 100-250 mg/dl Or 30 minutes before exercise if your blood sugar is <100mg/dl If your blood glucose is very low (<70mg/dl) or very high (>250ml/dl), DO NOT EXERCISE!!

DURING YOUR WORKOUT: Keep checking your blood glucose every 20 minutes Quit Exercise if your blood glucose is very low (<70mg/dl) or very high (>250ml/dl). If your blood glucose is very low eat a rich simple carbohydrate snack: Example: Glucose tablets (follow package instructions) 2 table spoons of raisins ½ cup of fruit juice 1 tablespoon of sugar or honey 1 cup of milk Hard candies (check the label to determine how much to consume)

AFTER THE WORKOUT: Check your blood glucose after exercise, if your blood glucose is <70 mg/dl, eat a rich small carbohydrate snack. Consume a rich carbohydrate-protein snack1.5 to 2 hours after exercise for effective recovery

TIPS: t t t t t t

Remember to consult your doctor before starting an exercise programme Remember to spread carbohydrate intake throughout the day (consume small frequent meals) Drink plenty of water (hydrate well) Always check your blood glucose Choose shoes and clothes that fit well Don’t forget to inform your trainer that you are diabetic

PAGE

67

Transformers

BEFORE

AFTER

TRANSFORMERS MIEMS SLAUGHTER LOST: 30KG

I

’ve always been a big girl, but the last few years I’ve been very, very big. I realised that I had to do something about my weight because the slightest effort caused me to be out of breath and sweating profusely. I knew if I continued like that I’d be a diabetic in five years at the most. My ankles and feet were constantly swollen and I kept having to buy bigger shoes. I joined Fitness First Uptown Mirdif at the beginning of December, 2012. I went swimming a few times but then just couldn’t be bothered to go again. It’s just so much easier to go home after work and be a couch potato. Then on March 31st this year, Easter Sunday, I got on the scales and I was too heavy for them. It showed ‘OL’; I called it “Oh Lord!” I decided it was disgusting and I had to do something drastic to get back on track. I owed it to myself. The way I was going, I was on a self-destruct mission. I started cutting out all carbohydrates, sugars and fats. The weight started dropping off me immediately. I don’t know how much I lost before the scale started registering my weight, so I used my scale’s limit as my start weight! Despite losing the weight I remained a couch potato though! Then one day towards the end of March, I received a phone call from one of the personal trainers, Amardeep Singh, at Fitness First Uptown Mirdif (pictured inset). He asked if I’d used my

three complimentary personal training sessions yet. I agreed to go just to get them off my back. Oh boy, was I in for a surprise! On Sunday, March 29th, I went for my first complimentary PT session. At that stage I’d already lost 10 kg just by eating correctly. My first words to Amar were, “Do you know how to do CPR?” He did a body analysis on me and that was when I gained so much respect for him. I got on the scales and he didn’t even blink when he saw my weight. Amar also did an assessment of my fitness level. I felt like crawling out of the gym that night; I didn’t trust my legs. I was in so much pain the next few weeks! During my third complimentary session I basically begged Amar to take me as his client. It hasn’t been easy. There’s been a lot of blood, sweat and tears. A few times we’ve even growled at each other, but 99% of the time we’ve had a lot of fun and laughter. For the first time in my life I enjoy exercising! Amar keeps it interesting and he keeps me motivated. OK, I also get some credit here; my determination was made from a mixture of steel, concrete and iron. But oh the pain! I liked it though; I knew that all the pain would pay off in the end, and it has. I’ve now lost 30kg after almost six months – halfway to where I want to be. Nothing is going to stop me and Amar will make sure of that. When I started out on this journey I took

For the first time in my life I enjoy exercising! Amar keeps it interesting and he keeps me motivated. OK, I also get some credit here; my determination was made from a mixture of steel, concrete and iron. But oh the pain! I liked it though; I knew that all the pain would pay off in the end, and it has.

measurements of my chest, waist and hips. I’ve lost 56 cm so far, more that half a metre! On the March 29th, my body fat percentage was 70% – on September 12th it was 45%. I can’t stop smiling! The goal is 30% so I’m more than halfway there. I feel so much better now. I don’t sound out of breath anymore when I speak. I’m fitting into clothes that I couldn’t wear for years. Everybody’s telling me how good I look – one of my old colleagues didn’t even recognise me the other day, I had to speak to her before she knew it was me. I just wish I’ve done this for myself years ago, but I’m not going to cry over spilled milk. Better late than never. My life has changed for the better. Thank you Amar and Fitness First. PAGE

69

ROEHL MARGALLO SENIOR GROUP EXERCISE MANAGER

SF: Tell us about your specialist role within Fitness First and what it entails? RM: I’m a Senior Group Exercise Manager at Fitness First in Burjuman Centre. It involves a whole lot of responsibilities in almost every aspect of the club’s performance – from overseeing the gym and its members, to making sure the club is a safe place to train, ensuring all the equipment and group exercise studios are in good condition. The ability to be objective and balance members’ satisfaction and the business are main priorities. Being up-to-date on the latest developments within the fitness industry is what keeps us on our toes to be competitive and maintain our position as the leading fitness centre in the UAE. I have a team of group exercise instructors to manage and supervise. I need to make sure that each and every one of our “in-house” instructors is given their fair share of classes, that they meet their targets for each month, but at the same time, I need to take into consideration their safety and well-being by not overworking them! Aside from supervising the day-to-day operations of the gym, I conduct group exercise classes in Burjuman Center and Deira City Centre. Some of the classes I conduct are Zumba, which is my forte, BodyJam, Body Step, Sh’Bam, Body Attack, Bollywood, Corb, and GAQ Attack. My role is very challenging but I enjoy and love what I do. SF: Why are you interested in Group Exercise in particular? RM: I love people, being fit and doing choreography. My job gives me all of the things I’m passionate about. I love to mingle, meet people from different walks of life, supervise not only my team of instructors but the club members as well, and do choreography for the classes I teach. I’ve always been health conscious and being part of the fitness industry helps me to maintain a healthy well-being. SF: What is your favourite way to train? RM: I like all the classes I conduct, though I do weight training every now and then which I enjoy. Most of the classes I teach are great cardio exercises – Zumba being an all-time favourite of the club members, regardless of their age. It’s a very good cardio exercise and dance class at the same time. I think it is the most “relaxing” and fun way to burn those calories off. I get good feedback from members who join my class for the first time; they’ll usually come on regular basis after that. It relieves their stress after a hard day at work and they usually don’t even notice that they’ve done a 45 minute workout. That’s more than enough to inspire me to do my best in what I do.

SF: What are your proudest achievements in your career? RM: I can say working as a Senior Group Exercise manager is one of the biggest achievements in my career. In addition to that, seeing members lose weight and become happier due to being fit are achievements I’m very proud of. SF: What is your number one motivational tip to members? RM: Don’t stop and do what you enjoy most. Don’t stop because it is always better to be slow or do less on days you don’t feel like going to the gym, than not doing anything at all. It is still calories burned, that can help with your weight loss target or just to maintain your weight or simply relieve stress.

SF: How can Fitness First members interested in Group Exercise get involved and which classes should they try? RM: I would highly recommend Zumba for beginners. Most people are fond of dancing, whether they’ve had dance training or just love to dance. Zumba is a great way to start to be fit. Most of the members – men and women alike – enjoy it and it enhances their endurance. Plus, I assure you, once you’ve tried it you’ll be addicted! For those wanting to tone, GAQ Attack is great. It helps tone your glutes, abs and quads; perfect for those aspiring for a “bikini-ready” body.

CELEBRITY WORKOUTS

JESSICA ALBA AMERICAN movie star Jessica Alba has a body to die for. But believe it or not the star of Sin City, Knocked Up and A.C.O.D maintains her wonderful figure with just 40 minutes of ‘at home’ training, five days a week, using these simple circuits: WARM UP 10 mins cardio 4 mins jogging followed by 6 mins running 80% effort. Next do the following: CIRCUIT A 3 x 20 reps: Lateral shoulder raises, Reverse flys, Alternating forward lunges with bicep curls Cardio Intervals: on the treadmill – 5 minutes of 30 second sprints/ 30 seconds jogging CIRCUIT B 3 x 30 reps: Chest press, Squats with shoulder presses, Tricep dips Cardio Intervals: on the treadmill – 5 minutes of 30 second sprints/ 30 seconds jogging CIRCUIT C Core workout: 1 x 20 reps: Bicycle crunches, Reverse crunches, Plank hold for 30 seconds

PAGE

71

‫‪EVENT FOCUS‬‬

‫ ‪ ãUM v Å äu u Ç WOHO‬‬

‫ ‪ÒèÑ 5‬‬ ‫ا ‬ ‫نجل ي‬ ‫كب ة لهذا ال عب `‬ ‫عاما شهد طفرة ‬ ‫لقد كان ً‬ ‫ال= ظلت كامنة <‬ ‫أخ ا قدراته <‬ ‫لف ة طويلة من‬ ‫ ‬ ‫الذي أدرك ً‬ ‫ ‬ ‫خ ل الفوز بأول بطولة ‪i‬ك ى له من خ ل انتصاره ‬ ‫بطولة الو يات المتحدة المفتوحة نادي م يون‬ ‫للجولف‪ .‬وكان قد <‬ ‫جدا من تحقيق الفوز ببطولة‬ ‫اق ب ً‬ ‫ ‬ ‫ ‬ ‫ ‪K‬‬ ‫الما‪ ،m‬حيث فاز‬ ‫د‪ n‬العالمية للجولف العام‬ ‫موا‪ i n‬‬ ‫ ‬ ‫ ‬ ‫المث ة‪ ،‬وقد‬ ‫عليه روري ماكلروي يوم النهائيات ‬ ‫استمر أداؤه مسار تصاعدي هذا الموسم؛ لذا سيكون‬ ‫ ‬ ‫د‪ n‬هذه المرة‪.‬‬ ‫واثقًا من حظه إمارة ‪ i‬‬

‫ ‪ÉÑUO U‬‬ ‫ ‪ºw Ï s‬‬ ‫˳ ‪ͳ Œj ¨ 0̙ŧfÕ » 1 ¨ò5¦ ñBb l‬‬ ‫ ‪ ¨W ŧ,‬‬ ‫ͼ‬ ‫ͻͼ‬ ‫إ‪ w‬دوار الخيل‪/‬المدينة الرياضية‪.‬‬ ‫ʹ‬ ‫˳ ~< ¬ ‪ ñBb ; < ¬ Ő » 1 ġ¦ A Ô<¦ ¥Õ, ÂĦ‬‬ ‫مؤخرا‪.‬‬ ‫الخيل الذي تم بناؤه‬ ‫ً‬ ‫ ‪ Ţ­0‬‬ ‫˳ ‪A j l­1¬ Ő Ãñ; PAĠ rġ¦ l‬‬ ‫‪ͺ‬‬ ‫ͼ‬ ‫ ‬ ‫تقريبا بعد‬ ‫كم‬ ‫‪١‬‬ ‫لمسافة‬ ‫اليم;‬ ‫إ‪w‬‬ ‫وادخل‬ ‫للجولف‪،‬‬ ‫ ‬ ‫ً‬ ‫التحول إ‪ w‬امتداد طريق الخيل‪.‬‬

‫‪ædO ÏÑUA Ñ‬‬

‫ ‪ºwK q s‬‬

‫طار هذا ال عب الجنوب أفريقي تحت مستوى الرادار‬ ‫حد ما هذا الموسم‪ ،‬ولكنه وضع نفسه موقع‬ ‫إ‪ٍ w‬‬ ‫د‪ n‬عن طريق أداء عمله‬ ‫ ‬ ‫كب ع> مسار السباق إ‪ i w‬‬ ‫بهدوء وتسجيل سلسلة من النتائج الممتازة <‬ ‫وال= تضم‬ ‫ ‬ ‫مركز الوصيف بطولة ديزرت ك سيك وبطولة فرنسا‬ ‫المفتوحة فض ً عن فوز مؤكد بسبع ‪y‬بات ع>‬ ‫مواطنه شارل شوارتزيل بطولة جوبورج المفتوحة‬ ‫ائعا مجمع‬ ‫بجنوب أفريقيا‪ .‬وهو يملك سج ً ر ً‬ ‫ ‬ ‫جم ا للجولف‪ ،‬إ أن أداءه الممتاز هذا‬ ‫عقارات ‬ ‫تغ ا الحظ‪.‬‬ ‫العام قد يشهد ً‬

‫ ¬¸ ‪Œj ¨ 0‬‬ ‫˳ ‪ť; Ő ¿0Õ ¦ <·j‬‬ ‫̙ ‪ §J NJŧfÕ‬‬ ‫ͻͼ‬ ‫ͼ‬ ‫ͻͼ‬ ‫المخرج ‪ ٢٢‬من طريق الشيخ زايد‬ ‫يسارا دوار جرين‬ ‫˳ ‪ ١٠ Ő Õ, <k‬كم‪ ،‬استدر ً‬ ‫ͼ‬ ‫<‬ ‫د‪n‬‬ ‫باتجاه‬ ‫كوميوني= إ‪ w‬طريق `ا مارات‬ ‫‪ i‬‬ ‫ ‬ ‫˳ ‪ ٥ <k‬كم‪ ،‬ستصل إ‪ w‬دوار الخيل‪/‬المدينة الرياضية‬ ‫ͱ‬ ‫˳ ¦‪ ñBb ; < ¬ Ő ·ŷ ò­ñ A< J Ô NJ¸­ñĠ B­­¦ «D‬‬ ‫الخيل‬ ‫ ‪ Ţ­0‬‬ ‫‪A‬‬ ‫‪ j l­1¬ Ő Ãñ; PA‬‬ ‫˳ ‪Ġ rġ¦ l‬‬ ‫‪ͺ‬‬ ‫ͼ‬ ‫للجولف‪ ،‬وأدخل إ‪ w‬‬ ‫تقريبا بعد‬ ‫اليم; لمسافة ‪ ١‬كم ً‬ ‫التحول إ‪ w‬امتداد شارع الخيل‪.‬‬

‫ ‪èdO U U uO U‬‬ ‫واحدا من أهم النجوم‬ ‫يطا‪ w‬الشاب ً‬ ‫يُ ‪i‬‬ ‫عت هذا ال عب `ا ‬ ‫الصاعدة الجولف‪ .‬وقد أدى فوزه العام ‬ ‫الما‪m‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫ببطولة بار ‬ ‫كل سنغافورة المفتوحة إ‪ w‬دخوله التاريخ‬ ‫بوصفه أول عب مراهق يفوز بث ث ألقاب جو ت‬ ‫‪K‬‬ ‫عاما ذلك الوقت(‪ ،‬وقد‬ ‫ورو‪) n‬كان عمره ‪ً ١٩‬‬ ‫الدوري ا ‪ i‬‬ ‫ع ّزز سمعته المتنامية ع> الساحة العالمية من خ ل‬ ‫الفوز بالدورة ‪K‬‬ ‫ا و‪ w‬من بطولة ‪ n i‬إم دبليو ‪ n i‬جي إيه‬ ‫‪K‬‬ ‫<‬ ‫بإنجل ا‬ ‫ور‪ n‬مدينة وينتورث‬ ‫ضمن جو ت الدوري ا ‪ i‬‬ ‫قص ة من عيد مي ده \‬ ‫سف ‬ ‫الع ين‪ .‬ويحظى ‬ ‫بعد <ف ة ‬ ‫ ‬ ‫ ‬ ‫كب المنطقة‪ ،‬ومن المؤكد‬ ‫أبوظ= بتقدير ‬ ‫الجولف ‪ i‬‬ ‫أك ‪.‬‬ ‫بشكل ‪i‬‬ ‫أن انتصاره ‪ i‬‬ ‫د‪ n‬سيع ّزز أوراق اعتماده ٍ‬

‫ ‪ d Çc‬‬ ‫ ‪¡WO U‬‬

‫‪ºåUF Ç qIM Ç qzU è‬‬ ‫جم ا للجولف ع>‬ ‫ستغادر الحاف ت مجمع عقارات ‬ ‫<ف ات منتظمة طوال <ف ة البطولة وقت مبكر من <ف ة‬ ‫ا ماكن ‪K‬‬ ‫ما بعد الظه ة إ‪ w‬العديد من ‪K‬‬ ‫ا \ك شعبية ‬ ‫ ‬ ‫د‪.n‬‬ ‫جميع أنحاء ‪ i‬‬

‫‪K‬‬ ‫ ‬ ‫ ‬ ‫ور‪n‬‬ ‫يقوم منظمو هذه البطولة المرموقة بتدليل عشاق الجولف المنطقة مرة أخرى؛ حيث يمنحونك فرصة لمشاهدة أفضل ‪ً ٦٠‬‬ ‫ عبا جو ت الدوري ا ‪ i‬‬ ‫وهم يتنافسون ع> مدار أربعة أيام رائعة‪ ،‬دون أي رسوم ع> `ا ط ق!‬ ‫لتسجيل بياناتك للحصول ع> تذاكرك المجانية )بحد أق أربعة تذاكر لكل فرد(‪ ،‬يُرجى زيارة الموقع‪www.dpworldtourchampionship.com :‬‬

‫‪٧٢‬‬

‫‪EVENT FOCUS‬‬

‫‪5 Ç Òd Ã‬‬

‫ ‪ÑU Å w‬‬

‫ ‪æu MO p dM‬‬

‫ ‪ÊUOzUNM Ç WK K‬‬

‫الحا‪ ،w‬حيث تُصادف‬ ‫هناك إثارة إضافية العام‬ ‫ ‬ ‫بطولة ‪K‬‬ ‫د‪ n‬العالمية للجولف ذروة سلسلة‬ ‫موا‪ i n‬‬ ‫<‬ ‫ال= تحظى بجوائز مالية ضخمة – أربع‬ ‫النهائيات ‬ ‫فعاليات تصل قيمة جوائزها مجتمعةً إ‪\ w‬‬ ‫أك من ‪٣٠‬‬ ‫يغ جذريًا‬ ‫أمري‪¥‬؛ وهو ما يمكن أن ‬ ‫مليون دو ر ‬ ‫د‪.n‬‬ ‫مكانة ال عب السباق إ‪i w‬‬ ‫<‬ ‫تأ‪ n‬سلسلة نهائيات الجولف شكل بطولة ‪ n i‬إم‬ ‫ ‬ ‫<‬ ‫¨ ‪ -‬إتش‬ ‫دبليو ماس ز‪ ،‬وبطولة أبطال دبليو جي ‬ ‫إس ‪ ،¨ ni‬وبطولة الخطوط الجوية <‬ ‫ال كية‬ ‫ ‬ ‫وأخ ا بطولة ‪K‬‬ ‫د‪ n‬العالمية للجولف‪.‬‬ ‫موا‪ i n‬‬ ‫المفتوحة‪ً ،‬‬ ‫قبل بطولة ‪ ni‬إم دبليو <‬ ‫ماس ز‪ ،‬سيتم تحويل السباق‬ ‫ ‬ ‫د‪ n‬إ‪ w‬جدول نقاط يساوي فيه كل يورو نقطة‬ ‫إ‪ i w‬‬ ‫واحدة‪ .‬وسيتم منح مكافأة "نقاط" بنسبة ‪ ٢٠‬المائة‬ ‫‪ K‬ي عب يتنافس جميع الفعاليات الث ث ‪K‬‬ ‫ا و‪w‬‬ ‫ ‬ ‫إجما‪w‬‬ ‫وسيضاف هذا إ‪w‬‬ ‫من "سلسلة النهائيات"‪ُ .‬‬ ‫ ‬ ‫نقاط كل عب قبل بدء بطولة ‪K‬‬ ‫د‪ n‬العالمية‬ ‫موا‪ i n‬‬ ‫ ‬ ‫يحسن فرصهم الفوز‬ ‫للجولف؛ مما يُحتمل أن ¬‬ ‫عال ‬ ‫مركز‬ ‫ع>‬ ‫الحصول‬ ‫د‪ n‬أو‬ ‫ٍ‬ ‫بلقب السباق إ‪ i w‬‬ ‫القائمة يؤهلهم للفوز بحصة من الجوائز المالية <‬ ‫ال=‬ ‫ ‬ ‫<‬ ‫وال=‬ ‫تبلغ قيمتها مكافأة ‪ ٣٫٧٥‬دو ر‬ ‫ ‬ ‫أمري‪ ،¥‬‬ ‫سيتقاسمها أفضل ‪ ١٠‬‬ ‫ عب;‪.‬‬

‫‪ ÊÇeO2‬‬ ‫ ‪VFK‬‬ ‫ ‪ºËd Å‬‬

‫‪٧٣‬‬

‫المتم طفرة ‪K‬‬ ‫ ‬ ‫ا داء ‬ ‫حقق هذا ال عب السويدي‬ ‫ ‬ ‫هذا الموسم‪ .‬وبعد أن أكد مكانته ع> الساحة العالمية‬ ‫ ‬ ‫\‬ ‫اكسنت ‬ ‫¨‪-‬‬ ‫بانتصارات ‬ ‫كب ة بطولة دبليو جي ‬ ‫ب> لعام ‪ ،٢٠٠٧‬وبطولة ب يز لعام ‪ ،٢٠٠٩‬كاد أن‬ ‫ماتش ‬ ‫يختفي من شاشات الرادار بسبب انخفاض أدائه وثقته‪.‬‬ ‫ ‬ ‫جنبا إ‪ w‬جنب مع‬ ‫ولكن باتباع منهج جديد اللعب ً‬ ‫‪K‬‬ ‫ ‬ ‫جيدا للياقة البدنية‪ ،‬شهد طفرة ا داء‬ ‫نظام مرتب ً‬ ‫مكّ نته من الفوز بلقب كأس فيديكس ضمن جو ت‬ ‫دوري الو يات المتحدة هذا الموسم‪ ،‬وهو يتصدر‬ ‫ ‬ ‫ ‬ ‫د‪ .n‬كما أن‬ ‫ال عب;‬ ‫المتحمس; للفوز بلقب السباق إ‪ i w‬‬ ‫ ‬ ‫ ‬ ‫د‪ n‬فيما م قد تمتع بمجد‬ ‫هذا ال عب الذي أقام ‪ i‬‬ ‫سابق الصحراء مع انتصارات بطولة قطر <‬ ‫ماس ز‬ ‫ ‬ ‫ ‬ ‫د‪ n‬ديزرت ك سيك )‪ ،(٢٠٠٧‬ومن المؤكد‬ ‫)‪ (٢٠٠٦‬وبطولة ‪ i‬‬ ‫أنه سيتنافس بقوة ع> أرض الملعب مجمع عقارات‬ ‫جم ا للجولف‪.‬‬ ‫ ‬

‫ ‪q èb U .d‬‬ ‫‪K‬‬ ‫الكث من التفاؤل ‬ ‫الشما‪ w‬لديه ‬ ‫هذا ال عب ا يرلندي ‪ K‬‬ ‫< ‬ ‫كريس;‬ ‫مؤخرا مع‬ ‫هذا العام؛ ليس فقط نه تعادل‬ ‫ً‬ ‫سنيب‪ ،‬والذي تنافس معه ع> صدارة بطولة برج‬ ‫العرب أكتوبر ‬ ‫الما‪ .m‬ولقد حالفه الحظ ع> ملعب‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫أيضا مع انتصارات بطولة فرنسا المفتوحة‬ ‫الجولف ً‬ ‫أهله للمشاركة ‬ ‫ب> العالمية‪ ،‬مما ّ‬ ‫وبطولة فولفو ماتش ‬ ‫كب ة للفوز باللقب‪.‬‬ ‫فرصة‬ ‫د‪ n‬مع‬ ‫ ‬ ‫السباق إ‪ i w‬‬

‫‪K‬‬ ‫<‬ ‫ورو‪ ،n‬وهو اختبار حقيقي لقدرات‬ ‫عت ملعب إيرث الذي صممه جريج نورمان ً‬ ‫بقياسات مذهلة تبلغ ‪ ٧٫٧٠٦‬ياردة‪ ،‬يُ ‪i‬‬ ‫ال= تحتضن جو ت الدوري ا ‪ i‬‬ ‫واحدا من أطول الم عب ‬ ‫ ‬ ‫ال عب; وقتنا هذا‪.‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫<‬ ‫<‬ ‫ ‬ ‫وتأ‪ n‬آخر أربع حفرات ‪ ١٫٧٠٣‬ياردة‪ ،‬وتوصف بأنها "الميل‬ ‫الشه ة ملعب ‪n i n‬‬ ‫الذه=" للملعب‪ ،‬وتذكرنا الحفرة رقم ‪ ١٧‬هذا الملعب بالحفرة رقم ‪ ١٧‬الجزيرة الخ‪±‬اء‬ ‫ ‬ ‫ ‬ ‫‪ i‬‬ ‫‪K‬‬ ‫ ‬ ‫‪K‬‬ ‫ ‬ ‫ ‬ ‫نصف; إذا ما أرادوا تحقيق‬ ‫عت الحفرة النهائية بار ‪ ٥‬فرصة طائرة‪ ،‬ولكن يجب ع>‬ ‫الما‪ n‬الذي يقسم الممر إ‪ w‬‬ ‫ ‬ ‫¨ سوجراس و ية فلوريدا ا مريكية‪ .‬وتُ ‪i‬‬ ‫ال عب; تجنب التيار ‬ ‫ ‬ ‫نهاية قوية‪.‬‬

‫‪EVENT FOCUS‬‬

‫ ‪n u K WO*UF Ç w Ï T Çu W uD‬‬ ‫‪n u K ÇdOL ÊÇÑUI lL ®d L u ώϔ – ώϑ‬‬

‫‪ï‬‬ ‫ ‪ÁÇd B Ç VK w åUI w*U éu‬‬ ‫ ‪ vK n u W uD‬‬

‫‪K‬‬ ‫ ‬ ‫ال ودة‪ ،‬فإن الساحة الرياضية \‬ ‫أيضا السخونة‪ ،‬وإن كان عالم الجولف يحتدم‬ ‫ال ق ا وسط تبدأ ً‬ ‫بينما يبدأ الجو ‪i‬‬ ‫إيجا‪.n‬‬ ‫بشكل ‪ i‬‬ ‫ٍ‬ ‫‪K‬‬ ‫ ‬ ‫جم ا للجولف‬ ‫ورو‪ – n‬ستصل مرة أخرى إ‪ w‬نهايتها مجمع عقارات ‬ ‫د‪ – n‬خاتمة موسم الدوري ا ‪ i‬‬ ‫جو ت السباق إ‪ i w‬‬ ‫عندما يتنافس أبرز ‪ ٦٠‬عبا ع> أرض ملعب إيرث – الذي صممه جريج نورمان – <‬ ‫نوفم ‪.‬‬ ‫الف ة من ‪ ١٤‬إ‪١٧ w‬‬ ‫‪i‬‬ ‫ً‬ ‫ ‬ ‫يتنافس ال عبون هذه البطولة ع> جوائز مالية سخية تصل قيمتها إ‪ ٨ w‬‬ ‫أمري‪ ،¥‬وسيحصل الفائز ع>‬ ‫م ي; دو ر‬ ‫ ‬ ‫ ‬ ‫ا هم من ذلك أن الحدث يتيح فرصة ل عب واحد ن‪K‬‬ ‫شيك بمبلغ ضخم قيمته ‪ ١٫٣٣٣‬مليون دو ر أمري‪ .¥‬ولكن ربما ‪K‬‬ ‫ ‬ ‫‪K‬‬ ‫‪K‬‬ ‫د‪.n‬‬ ‫ورو‪ n‬ا ول عند فوزه بالسباق إ‪ i w‬‬ ‫يتوج بلقب ال عب ا ‪ i‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫من ‬ ‫د‪ n‬سابقًا‪ ،‬وهو يأمل أن يفعلها‬ ‫ب; هؤ ء‬ ‫ال عب; الذين يطمحون للفوز باللقب‪ :‬ه يك ستينسون الذي أقام ‪ i‬‬ ‫مرة أخرى بعد أن حصل بالفعل ع> لقب كأس فيديكس ضمن جو ت دوري الو يات المتحدة بعد موسم شهد طفرة‬ ‫ عب; ر ‬ ‫يتع; عليه أن يجتاز ‬ ‫جديدة النشاط‪ .‬ولكن ‬ ‫ ‬ ‫وجست; روز‬ ‫ئيسي; – هما جريم ماكدويل من أيرلندا الشمالية‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫إنجل ا – <‬ ‫من <‬ ‫ ‬ ‫ ‬ ‫ح= يظفر باللقب‪ ،‬‬ ‫الموهوب; أع> فئة ممن يتحمسون ` ضافة‬ ‫ال عب;‬ ‫كب ا من‬ ‫ ‬ ‫ح; أن هناك عد ًدا ً‬ ‫د‪ n‬المرموق إ‪ w‬جوائزهم‪.‬‬ ‫لقب ‪ i‬‬

‫ ‪WO U d Çc d u‬‬

‫‪www.dpworldtourchampionship.com‬‬

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IJP DESIGN www.ijpdesign.com

DESIGNER GOLF CLOTHING BY IAN JAMES POULTER

‫ ‪ w U Ã s BILT åUE‬‬ ‫‪ fM O v Å qB fO Ñè‬‬ ‫ ‪X dO‬‬ ‫ال ق ‪K‬‬ ‫< ‬ ‫تع م فيتنس ف ست \‬ ‫ا وسط ع> البقاء الطليعة مجد ًدا ابتكارات جديدة ‬ ‫ومث ة من المعدات‬ ‫مجال اللياقة البدنية بالمنطقة من خ ل الكشف عن مجموعة جديدة ‬ ‫الرياضية‪.‬‬ ‫كان نظام ‪ BILT‬من أجا¨ ورييس ‪K‬‬ ‫ا صل من ابتكار مدرب اللياقة البدنية جيل رييس‬ ‫ ‬ ‫‪ K‬‬ ‫معا وقت حق‪ ،‬وهو عبارة‬ ‫مري‪ ¥‬أندريه‬ ‫أجا¨‪ ،‬وقد قاما بتطويره ً‬ ‫لصالح نجم التنس ا ‬ ‫ ‬ ‫<‬ ‫وال= تدمج ث ثة عوامل حاسمة‪:‬‬ ‫المصممة‬ ‫عن خط مبتكر من أجهزة اللياقة البدنية‬ ‫ّ‬ ‫ً‬ ‫هندسيا ‬ ‫القوة والتكيف والس مة‪.‬‬ ‫ ‬ ‫مس ته الرياضية لعبة التنس إ‪w‬‬ ‫مساعدة‬ ‫ع>‬ ‫وقد عمل هذا المنهج‬ ‫أجا¨ إطالة ‬ ‫منتصف الث ثينيات من عمره والفوز بدور ات متعددة من البطو ت ‪K‬‬ ‫الك ى‪ ،‬‬ ‫ح;‬ ‫ربع‬ ‫ا ‬ ‫‪i‬‬ ‫ ‬ ‫لم تلحق به أي إصابات تقريبا‪ ،‬وسيكون بمقدور أعضاء نوادي فيتنس ف ست ‪º‬‬ ‫ا ن‬ ‫ ‬ ‫ً‬ ‫ا ستفادة من التقنية نفسها‪.‬‬ ‫تشمل هذه المجموعة من ‪K‬‬ ‫ا جهزة ا ستلقاء المسطح ع> الظهر‪ ،‬والذي يسمح بممارسة‬ ‫الضغط مع ا ستلقاء ع> الظهر ع> نحو \‬ ‫اع; ‬ ‫أك أمانًا عن ذي قبل باستخدام ذر ‬ ‫قابل;‬ ‫ٍ‬ ‫للسحب يمسكان ‪K‬‬ ‫با ثقال ويمكن خفضهما بأمان إ‪ w‬منطقتك المناسبة‪ .‬ويعمل التصميم‬ ‫ ‬ ‫الكتف; والذي يتم فرضه عندما ينهض المستخدم لرفع‬ ‫الخط ع>‬ ‫ع> إزالة الضغط‬ ‫ ‬ ‫ ‬ ‫القضيب المجهز ‪K‬‬ ‫أيضا جهاز ‪ COD‬الذي يشبه‬ ‫وهناك‬ ‫التقليدية‪.‬‬ ‫ا نط ق‬ ‫نقطة‬ ‫من‬ ‫ثقال‬ ‫با ‬ ‫ً‬ ‫ ‬ ‫المقبض; وممارسة تمرين بسيط‬ ‫آلة القرفصاء التقليدية؛ ولكن بد ً من وضع كتفيك تحت‬ ‫أيضا‪ .‬ومع حركات‬ ‫بالتحرك‬ ‫الجهاز‬ ‫للقرفصاء الثابتة من وضع الوقوف‪ ،‬يسمح لك هذا‬ ‫جانبيا ً‬ ‫ً‬ ‫مثل الخطوات الجانبية أو خطوات الخلط أو خطوات التخطي الممكنة‪ ،‬‬ ‫ح; أنك تزال‬ ‫ ‬ ‫المحمل; ‪K‬‬ ‫ ‬ ‫ ‬ ‫با ثقال ع> كتفيك‪ ،‬فإن هذا الجهاز يكون فعا ً للغاية‬ ‫المقبض;‬ ‫تواجه‬ ‫لمجموعة متنوعة من التدريبات الرياضية‪.‬‬

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‫ ‪cOHM Ç bO êd'Ç êÏU‬‬ ‫‪ 2014 w Ï Ïd ÑUA ÏÑb U æu ÇÑU* ÇÏÇbF Ç‬‬ ‫‪ë‬‬ ‫* ‪r 10 W U‬‬

‫لمزيد من معلومات حول فيتنس ف ست‪،‬‬ ‫يُرجى ا'تصال ع‪ #‬الرقم ‪ FITNESS ٨٠٠‬أو‬ ‫زيارة الموقع‪:‬‬ ‫‪ ،www.fitnessfirst-me.com‬أو الدخول‬ ‫إ‪ 9‬صفحتنا ع‪ #‬فيسبوك‪:‬‬ ‫‪http://www.facebook.com/fitnessfir‬‬ ‫‪ stme‬أو إنستجرام @‪fitnessfirstme‬‬

‫ال ق ‪K‬‬ ‫أطلقت فيتنس ف ست \‬ ‫ا وسط النسخة الثانية من فعاليتها السنوية "نادي الجري" لمساعدة‬ ‫<‬ ‫ ‬ ‫د‪ ٢٠١٤ n‬الممتد لمسافة ‪ ١٠‬كيلوم ات‪.‬‬ ‫المشارك; ع> التدرب وا ستعداد لماراثون ستاندرد تشارترد ‪i‬‬ ‫‪K‬‬ ‫ ‬ ‫ ‬ ‫أقيمت الجلسة ا و‪ w‬من "نادي الجري" يوم ‪ ١١‬أكتوبر حديقة الصفا‪ ،‬وكانت جلسة مفتوحة مجانًا‬ ‫‪ K‬عضاء فيتنس ف ست وعامة الجمهور‪ ،‬ومن المقرر أن تستمر هذه الجلسات <‬ ‫ح= ‪i‬ف اير من العام‬ ‫<‬ ‫وتأ‪ n‬هذه المبادرة المجتمعية إطار مساعي فيتنس ف ست الرامية إ‪" w‬جعل العالم مكانًا أك \‬ ‫المقبل‪ .‬‬ ‫ ‬ ‫‪K‬‬ ‫المح> ع> ممارسة ا نشطة وبدء التمرينات الرياضية واتباع أنماط حياتية‬ ‫صحة" وتشجيع المجتمع‬ ‫ ‬ ‫صحية‪.‬‬ ‫تُقام الجلسات ‪K‬‬ ‫ ‬ ‫ ‬ ‫ا سبوعية لنادي الجري \‬ ‫للمبتدئ;‬ ‫خ اء يقدمون نصائح وإرشادات‬ ‫بإ¿اف‬ ‫مدرب; ‪i‬‬ ‫ ‬ ‫المخ‪ ±‬‬ ‫ ‬ ‫م;‪ .‬ع و ًة ع> ذلك‪ ،‬يتم توزيع منشورات تضم معلومات مفيدة ‪ K‬عضاء نادي الجري‬ ‫والعدائ;‬ ‫حول كيفية التدرب وا ستعداد ع> أكمل وجه لمشاركتهم ‪K‬‬ ‫ا و‪ w‬ماراثون الجري الذي يمتد لمسافة ‪١٠‬‬ ‫<‬ ‫ ‬ ‫ ‬ ‫تحس; أدائهم السباق‪.‬‬ ‫الخ ة ع>‬ ‫كيلوم ات‪ ،‬أو مساعدة‬ ‫العدائ; ذوي ‪i‬‬ ‫تعليقًا ع> هذه المناسبة‪ ،‬قال مارك بوتا‪ ،‬مدير العمليات والتسويق للمجموعة فيتنس ف ست \‬ ‫ال ق‬ ‫‪K‬‬ ‫ا وسط‪" :‬إن تنظيم نادي الجري يعكس < ‬ ‫توف أنشطة اللياقة‬ ‫ال امنا بتقديم منتجات وخدمات تضمن ‬ ‫‪K‬‬ ‫البدنية عضائنا والمجتمع ككل‪ .‬ونحن نهدف بذلك إ‪ w‬مواصلة سعينا نحو رفع مستوى الوعي بأهمية‬ ‫ال ق ‪K‬‬ ‫ممارسة التمرينات الرياضية منطقة \‬ ‫ا وسط‪ .‬وبما أن نادي الجري يتخذ شكل جلسة تدريب‬ ‫جماعي‪ ،‬فإنه يساعد ع> جعل عملية التدريب \‬ ‫أك متعة وفائدة‪ .‬ونحن نرحب بانضمام الجميع إلينا ‬ ‫نادي الجري وا ستفادة من التدريبات المقدمة"‪.‬‬ ‫ ‬ ‫<‬ ‫سي= )أيام‬ ‫تجدر `‬ ‫ا شارة إ‪ w‬أن جلسات نادي الجري س ُتقام عدة أماكن من بينها فيتنس ف ست موتور ‬ ‫ ‬ ‫صباحا و‪ ٧:٣٠‬مسا ًء(‪ ،‬وحديقة الخور البوابة ‪) ٤‬أيام الث ثاء الساعة‬ ‫ا ثن; والخميس الساعة ‪٨:٣٠‬‬ ‫ً‬ ‫‪ ٧:٠٠‬مساء(‪ ،‬وحديقة الصفا البوابة ‪) ٣‬أيام ‪K‬‬ ‫ا حد والخميس ‬ ‫<‬ ‫كوميوني= )أيام‬ ‫وجرين‬ ‫(‪،‬‬ ‫ء‬ ‫مسا‬ ‫‪٧:٠٠‬‬ ‫الساعة‬ ‫ ‬ ‫ً‬ ‫ً‬ ‫ ‬ ‫ ‬ ‫الث ثاء الساعة ‪٨:٣٠‬‬ ‫أبوظ= )أيام السبت الساعة ‪ ٥:٠٠‬مسا ًء(‪ .‬ويمكن لعامة‬ ‫ً‬ ‫صباحا(‪ ،‬وكورنيش ‪ i‬‬ ‫أي من نوادي فيتنس ف ست للحصول ع> التفاصيل‬ ‫ ‬ ‫أو‬ ‫الحدث‬ ‫انعقاد‬ ‫موقع‬ ‫الجمهور التسجيل ‬ ‫ ‪À‬‬ ‫المتعلقة بمواقع ومواقيت سباقات نادي الجري‪.‬‬

‫‪٧٨‬‬

‫ ‪ n à ١٢ lL& X dO fM O‬‬ ‫‪b u K w Ï e d* r ÑÏ‬‬ ‫‪K‬‬ ‫تعاونت فيتنس ف ست \‬ ‫مؤخرا ستضافة التحدي‬ ‫د‪ n‬للتوحد‬ ‫ال ق ا وسط مع مركز ‪ i‬‬ ‫ً‬ ‫ ‬ ‫بد‪.n‬‬ ‫الخ ي "يوجاثون ‪ "٢٠١٣‬حديقة ‪i‬‬ ‫ ‬ ‫ال ج ‪ i‬‬ ‫ ‬ ‫ ‬ ‫سانش ‪ ،‬مدرب اليوجا البارز فيتنس‬ ‫وأقيم تحدي "يوجاثون" تحت \إ¿اف بيوي‬ ‫ ‬ ‫المشارك; ‪ ١٠٨‬تمارين يوجا من نوع تحية الشمس ع> مدار ث ث‬ ‫ ف ست‪ ،‬حيث قاد‬ ‫د‪ n‬للتوحد‪.‬‬ ‫ساعات‪ .‬وتمكّن الحدث من جمع ‪ ١٢‬ألف درهم لصالح مركز ‪i‬‬ ‫عت مناسبة سنوية‬ ‫تجدر `‬ ‫ا شارة إ‪ w‬أن تحدي "يوجاثون"‪ ،‬الذي انطلق قبل ث ثة أعوام‪ ،‬يُ ‪i‬‬ ‫تهدف إ‪ w‬رفع مستوى الوعي بأهمية اتباع أنماط حياة صحية‪.‬‬

‫‪ 5F U äu wKO W Çè w t Çu à ` H jI ÊÇbO K ÏU äèÃ‬‬ ‫‪í‬‬ ‫ال ق ‪K‬‬ ‫ ‬ ‫افتتحت فيتنس ف ست \‬ ‫هي> مول‬ ‫ا وسط‬ ‫مؤخرا أول ٍ‬ ‫ً‬ ‫ناد للسيدات فقط واحة ‬ ‫ ‬ ‫ ‬ ‫بالع;‪ ،‬وهو ما يمثل أول منشأة \‬ ‫لل كة مدينة الحدائق‪.‬‬ ‫ ‬ ‫\‬ ‫اف; باتناجار‪ ،‬الرئيس التنفيذي ل كة ندمارك للفنادق‬ ‫تعليقًا ع> هذه المناسبة‪ ،‬قال بر ‬ ‫جديدت;‪ .‬نادي فيتنس ف ست ‬ ‫ ‬ ‫ ‬ ‫ببدايت;‬ ‫والصحة‪" :‬إن إط ق النادي الجديد يحتفل‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫ناد للياقة البدنية مدينة الحدائق يقدم خدماته ح‪±‬يًا‬ ‫هي> مول هو أول ٍ‬ ‫واحة ‬ ‫‪K‬‬ ‫<‬ ‫ال= نضعها حول صحة‬ ‫لضيفاته من `‬ ‫ا ناث‪ .‬وتؤكد هذه المنشأة ع> ا ولوية العالية ‬ ‫المرأة ولياقتها البدنية"‪.‬‬ ‫ومهما يمكّن‬ ‫وأضاف قائ ً‪" :‬نحن ع> ثقة بأن هذا النادي سينمو ليصبح ً‬ ‫مريحا ً‬ ‫مركزا ً‬ ‫العضوات من ا لتقاء ببعضهن البعض والعمل ع> تحقيق أنماط حياتية \‬ ‫أك صحة‪.‬‬ ‫<‬ ‫<‬ ‫ال= تتبعها فيتنس ف ست‪ ،‬كما‬ ‫و شك أن افتتاح النادي الجديد يكمل إس اتيجية التوسع ‬

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‫يحدد رؤيتنا لجعل العالم مكانًا \‬ ‫أك لياقة"‪.‬‬ ‫ّ‬ ‫المخصص للسيدات فقط – والذي يمتد ع>‬ ‫المذهل‬ ‫النادي‬ ‫هذا‬ ‫أن‬ ‫إ‪w‬‬ ‫شارة‬ ‫ا ‬ ‫تجدر‬ ‫`‬ ‫ّ‬ ‫مساحة تتجاوز ‪< ١٢٠٠‬م مربع – يمتاز بآ ت متطورة لممارسة التمرينات الرياضية وأوزان‬ ‫حرة واسعة النطاق‪ ،‬جنبا إ‪ w‬جنب مع مناطق مخصصة لبناء ‪K‬‬ ‫ا جسام والتمرينات الحرة‪.‬‬ ‫ً‬ ‫لتغي الم بس وهي تحتوي ع> ساونا ومنطقة <‬ ‫ل س خاء‪.‬‬ ‫كما يضم النادي غرفًا فخمة ‬ ‫<‬ ‫ال= نقدمها ع>‬ ‫الدعوة موجهة للسيدات ل ستفادة من الجلسات التدريبية الشخصية ‬ ‫ ‬ ‫دوليا اللياقة البدنية أو للمشاركة حصص تمرينات‬ ‫أيدي‬ ‫متخصص; معتمدين ً‬ ‫\‬ ‫ ‬ ‫مدرب; معتمدين للحصول ع> تجربة أك اجتماعية‪ .‬كما يتم إجراء‬ ‫جماعية مجانًا مع‬ ‫ ‬ ‫حصص اليوجا وتوازن الجسم استوديو العقل والجسم‪ ،‬‬ ‫ح; يتم تزويد‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫العضوات بإمكانية الدخول إ‪ w‬صالة خاصة مجهزة <‬ ‫ سل‪\ ¥‬‬ ‫وم وبات مجانية‪.‬‬ ‫نت‬ ‫بإن ‬ ‫ ‬

‫ ‪åUE ÍdD X dO fM O‬‬ ‫‪¢æèÒ êU ¢‬‬ ‫بعد النجاح والرواج الساحق الذي حققته أداة التدريب المبتكرة "ماي زون"‬ ‫ا داة متاحة ‪º‬‬ ‫)‪ (MYZONE‬نادي مول ابن بطوطة‪ ،‬ستصبح هذه ‪K‬‬ ‫ا ن ‬ ‫ ‬ ‫نوادي فيتنس ف ست جميع أنحاء المنطقة بحلول نهاية شهر أكتوبر‪.‬‬ ‫ماهرا ودقيقًا لرصد وتسجيل التقدم المحرز أثناء‬ ‫ّ‬ ‫يعد "ماي زون" ً‬ ‫نظاما ً‬ ‫ممارسة التمارين الرياضية ‬ ‫الفع>‪ ،‬ومقدار الجهد الذي يبذله‬ ‫الوقت‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫المستخدم خ ل جلسات التدريب‪ ،‬فض ً عن حساب معلومات مفيدة‬ ‫<‬ ‫ال= يتم حرقها أثناء التمرين‪ .‬ويشجع‬ ‫أخرى مثل عدد السعرات الحرارية ‬ ‫ ‬ ‫ ‬ ‫يع= أنه س ح‬ ‫هذا النظام‬ ‫المستخدم; ع> بذل المزيد من الجهد؛ مما ‬ ‫¿ي مذهل لمساعدتك ع> تحقيق أهدافك اللياقة البدنية‪.‬‬ ‫بمساعدة من موازين تحليل الممانعة الحيوية‪ ،‬يمكن لنظام "ماي زون"‬ ‫ ‬ ‫با ضافة إ‪ w‬الوزن‬ ‫مهمة مثل نسب الماء والدهون الجسم‪` ،‬‬ ‫تتبع قيم ٍ‬ ‫‪K‬‬ ‫والكتلة العضلية والعمر ‪K‬‬ ‫ا ‬ ‫ي ‪ .‬ويمكن ل عضاء عرض معلومات حيوية‬ ‫ ‬ ‫كب ة الحجم أثناء ممارسة التمرينات ‬ ‫ع> شاشات تلفزيونية مسطحة ‬ ‫نادي فيتنس ف ست بمول ابن بطوطة‪.‬‬ ‫عند ا نتهاء من ‬ ‫الروت; اليومي للتمارين الرياضية‪ ،‬يتم إرسال نتائج جلسة‬ ‫ ‬ ‫<‬ ‫ ‬ ‫للمستخدم;‪ .‬كما يتم حفظ‬ ‫و‪n‬‬ ‫ ‬ ‫تلقائيا إ‪ w‬عناوين ‪i‬‬ ‫التدريب ً‬ ‫ال يد `ا لك ‬ ‫ ‬ ‫يعد بمثابة‬ ‫النتائج ع> حساب المستخدم الشبكة السحابية‪ ،‬والذي ّ‬ ‫و‪K n‬‬ ‫< ‬ ‫ل نشطة البدنية‪ ،‬كما يساعد تتبع التقدم المحرز بمرور‬ ‫سجل إلك ‬ ‫<‬ ‫ال= تمت‬ ‫الوقت‪ .‬ويمكن لنظام "ماي زون" ً‬ ‫أيضا رصد التمارين الرياضية ‬ ‫با ضافة إ‪ w‬تسجيل إحصاءات النشاط ‬ ‫البد‪n‬‬ ‫ممارستها خارج النادي‪` ،‬‬ ‫ ‬ ‫ال لج أو ركوب الدراجة الهوائية أو ح=<‬ ‫للمستخدم أثناء الجري أو < ‬ ‫ممارسة ألعاب رياضية مثل التنس وكرة السلة‪ .‬ويتم تحديث المعلومات‬ ‫ ‬ ‫تلقائيا خ ل الزيارة التالية لنادي فيتنس‬ ‫بد‪ n‬للعضو ً‬ ‫المتعلقة بكل نشاط ‬ ‫ ف ست‪.‬‬ ‫ هذا `ا طار‪ /‬قال ديف رايت‪ ،‬الرئيس التنفيذي \ل كة اللياقة البدنية‬ ‫¨ أف أم ومبتكر نظام ماي زون‪" :‬كصناعة‪ ،‬نحن بحاجة إ‪ w‬أن‬ ‫العالمية ‬ ‫ ‬ ‫تأث التدخ ت‬ ‫مسؤول;‬ ‫نكون‬ ‫أك عن تحقيق النتائج وتوضيح ‬ ‫بصورة ‪i‬‬ ‫ ‬ ‫ٍ‬ ‫الصحية من خ ل المحفزات و ‪K‬‬ ‫ا نشطة البدنية‪ .‬ومن دواعي ¿ورنا البالغ أن‬ ‫‪K‬‬ ‫قادة هذا المجال – مثل فيتنس ف ست \‬ ‫جدا‬ ‫ال ق ا وسط – حريصون ً‬ ‫ع> مواكبة آخر المستجدات التقنية من خ ل منتج مبتكر يحفز ويشجع ع>‬ ‫< ‬ ‫ا ل ام بالتمرينات الرياضية"‪.‬‬ ‫ ‬ ‫متاحا نوادي فيتنس‬ ‫تجدر `ا شارة إ‪ w‬أن نظام "ماي زون" سيصبح ً‬ ‫<‬ ‫الما‪w‬‬ ‫د‪n‬‬ ‫ومركز‬ ‫‪،‬‬ ‫سي=‬ ‫ ف ست التالية‬ ‫ً‬ ‫‪ i‬‬ ‫ ‬ ‫اعتبارا من نهاية شهر أكتوبر‪ :‬موتور ‬ ‫<‬ ‫<‬ ‫<‬ ‫سي= سن ‪،‬‬ ‫سي=‪ ،‬ومدينة ‪ i‬‬ ‫العالمي‪ i ،‬‬ ‫د‪ n‬ل `ع م‪ ،‬ومردف ‬ ‫ود‪ n‬فستيفال ‬ ‫سي= <‬ ‫<‬ ‫سن ‪ ،‬ومركز الواحة‪،‬‬ ‫بد‪.n‬‬ ‫وأبوظ= مول‪ ،‬وقرية المعرفة ‪i‬‬ ‫ ‪i‬‬ ‫وديرة ‬

‫‪PAGE‬‬

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