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Is YOGA enough?

2012-01-30T00:28:00.001+05:00

Question:

I have been doing YOGA for few good months and I am enjoying it. My doctor recommends to loose few Kgs to get back at ideal weight, I want to know if YOGA is a good choice of exercise to loose weight and maintain fitness.

Answer:

I can easily say that yoga is a great form of exercise, but when I listen to women who love to train, most of them are tight on the schedule and are looking to loose weight as you do.

If they have few good hours to spend in the gym than I would say Yoga is a good addition to strength training. But remember if you have limited time yoga is not the most favorable. Any exercise that makes you spend most of the time lying down or standing will not help you with weight loss. Have you ever heard of someone who had lost a reasonable amount of weight by doing yoga? Mostly people who are lean and thin does these exercises which will make them slightly stronger, but always remember there are some setbacks to this. I would say the biggest set back is lack of exercises with weight on your back (axial loading).

We all know that strength training is one of the most important types of training for women. As women age they are prone to Osteoporosis and decreased BMD (Bone Mineral Density). The exercise program should have an emphasis on maintaining BMD, and the only way to do so is weight-bearing activities. Again walking and jogging are considered weight-bearing exercises but they only increase BMD in selected areas. Keep in mind there are no exercises that could substitute Squatting, Lunging and Deadlifting when it comes increasing BMD.

Strength training is the first priority for women who wants to loose weight and maintain fitness! The rest follows …

For distance runners

2012-01-07T14:36:00.001+05:00

Many distance runners avoid weight training and specific conditioning because the methods and benefits are not clearly understood. Properly periodized weight (strength) training is one main component that should not be overlooked. The strength-training program should be specific for the runners need to be designed and periodized to develop and aid running. Below is sample routine.

15 Minutes - Warm up
Squats – 3 sets x 15 reps
Lunge with single arm cable push – 3 sets x 10 reps per side
Swiss ball isometric chest hold – 3 sets x 30 seconds
Lunge with single arm cable pull – 3 sets x 10 reps per side
Low pulley woodchops – 3 sets x 10 reps per side
Sit ups – 3 sets x 15 reps
Swiss ball hyperextension of back – 3 sets x 10 reps
15 Minutes – Cool Down

While I have given the basic start on strength training routine for distance runners you could also take a look at the main 5 laws of a strength-training program for runners.

Develop joint flexibility
Develop tendon strength
Develop core strength
Develop stabilizers
Train movement NOT muscles

The training should be periodized just as physical training and nutrition throughout the year, it should include the proper frequency, intensity and type. The training cycle should be more endurance type (higher repetition, moderate weight) strength training programs at the start and more throughout the year. Secondly the training cycle should also have a focus on sub-maximal strength (moderate to heavy weights with less repetitions) with an objective of improving strength and any muscular imbalances that could affect gait and performance.

The pre-race cycle should focus on functional strength movements that support sports biomechanics, and again the race training cycle should also be more on functional movements with reduced load preferably using body weight. During the off-season take a complete recovery from strength training for 2 weeks.

The gold rule for long distance runners - TRAIN THE MOVEMENT NOT MUSCLES

Happy New Year

2012-01-01T10:35:00.009+05:00

Physical training can teach you a lot of things to be more successful in life. It’s not only the strength you develop physically in the gym; it’s not only the mental strength you develop while you push yourselves beyond your limits.

You all know what you should be doing (exercising, eating right, sleeping well etc), but the difficult point is to get yourself started. “Your thoughts only tell you what you want, but your actions tells you what you get”

Today at this New Year think of yourself and answer yourself about your actions. I am sure you will have good enough answers to put your thoughts into actions. That’s the formula one for success, the start towards your destination.

Know the destination of your goal; create a map to get there! This map is your goal. When I ask my clients about this they say they have a goal. But when I ask to state them it’s usually very vague with no deadline attached to it. “I want to loose weight” – my answer will be how much in what time frame? “I want to run a marathon” My answer will be in how many days in what time frame do you want to complete it? Most of the time your goals are missing the M.A.T Formula.

(M) Measurable = the goal has to be something specific you can measure with results of your training.

(A) Achievable = the goal has to be realistic although it is challenging

(T) Time Frame = Give yourself an exact date to complete your goal

Get your M.A.T right on 2012

Wishing you all a very Happy New Year

POOCH BELLY

2011-12-27T10:03:00.004+05:00

Question

I have been training for long and have been struggling with my abdomen. I have sometimes been asked if I am pregnant and I have not been for several years. I believe I have a strong mind section as I have been training with a PT for more than 12 months. I have been following all sorts of yoga and other group exercise sessions. I have lost weight and lowered my fat percentage also lost few inches on my girth measurements. So what is the problem with my abdominal?

Answer

That is a very common issue, I am sure a lot of people are looking for the answer of the same question. It is known as POOCH BELLY

Some possible causes are …

1 – Leaky Gut Syndrome for which the main contributors are …
- Use of anti-biotic
- Use of birth control pills
- Use of anti – inflammatories
Mainly happens when the tight gap junctions of the intestinal walls get inflamed.

2 – Improper Activation of TvA (Transverse Abdominus)
Mainly a co factor of Leaky Gut Syndrome, you are not being able to activate your TvA properly, due to this the internal organs are pushing your abdominal wall. This is usually caused by inflammation of intestine or c-section (cut through of abdominal wall for child birth).
Also if you have not rehabilitated a previous c-section properly your TvA will not be functioning properly. This can be also a cause of Pooch Belly.

Solution

1 – Proper digestive detoxification through a naturopathic physician or a doctor.
2 – Proper co-activation and stability program

Myths - Mommy Fitness

2011-08-16T10:18:00.004+05:00

The pregnancy belly will disappear after the baby is born.

Many wish if it was true! For some it does disappear quickly, but remember those are the lucky one with strong genetics. In time the swelling of the abdomen decreases and your body returns to a normal state. Once the uterus is back to it’s normal size, the rest of the pooch is essentially added weight gain, droopy skin and sagging muscles. A proper program will zap the tummy back into shape.

The abs will never be flat again.

Everyone can tighten the muscles back up. It takes work and proper exercise selection, once you follow the program the muscles will respond and get very close to their pre-pregnancy size. If you work hard maybe even better!

Nursing moms should not workout.

Crap! All moms should unless the doctor gives a good reason not to. Important part is they have to make sure they drink enough fluids to support milk production. Moderate physical activity is recommended. Make sure you stretch your chest and strengthen the upper back muscle.

One a note, drink 10oz (300ml) of fluid (non-carbonated and non-caffeine) for every ½ hour you train! And proper support is vital, all nursing moms need a to be fitted for a sports bra.

It is not possible to like your body better after pregnancy.

Everything you do prior, during and post pregnancy has an effect on how you feel about your body now. You can lean to love it. When you treat it right through diet and exercise it will love you back and the results will be amazing.

10 Tips for Ladies

2011-08-04T14:06:00.001+05:00

1 – GOALS – Be realistic here! Don’t look for the Mr. Great Personal Trainer who will just trim you over night, set realistic goals based on your body fat percentages.

2 – GET A WORKOUT PARTNER – Find someone who has similar plans! When joining an exercise class it’s also a social event. It’s always fun to have a buddy while you hit the MegaDanz classes or Radical Power classes.

3 – CONSIDER MORNINGS – You will feel energized rest of the day!!

4 – STICK WITH THE ROUTINE – Schedule your time for exercise with your favorite class, classes are found to be motivating and encouraging. Stick with the routine or class to get the results you want.

5 – MAKE DINNER SIMPLE – Make it as simple as you can, think of things you could prepare beforehand and freeze. This can remove dinner preparations from the list and will you give some time to walk outdoors.

6 – GET THE KIDS INVOLVED – That is why we have RADKIDZ, your kids will love to play, dance and have fun while you breath in the OXIGENO classes. Another healthy way to spend time with kids is here now.

7 – REWARDING – Most of the time I find my clients rewarding themselves with food, I suggest finding alternatives to reward yourself … why not a new dress? A Spa treatment?

8 – FIND MOTIVATION – Finding something to look forward will keep you on track. Think forward if you do not feel like exercising do something that will motivate you, scheduling a special date and buying the outfit you want to wear for the special event can be a motivation. Hang the outfit where you could see it every day will give you motivation to hit the gym.

9 – DON’T BE HARD ON YOURSELF – Keep going is the policy! Along the road you will miss a day, don’t take hit hard. Your fun and energetic classes will get you on track when you are back.

10 – PRIORITY – This is the most important tip, reminders, alarms and everything set to remind yourself about the best investment you could do. Invest in yourself.

Maldives Fitness Industry

2011-05-14T09:24:00.002+05:00

The Maldivian fitness industry is growing rapidly and diversifying to meet the changing needs of the community. The culture of the fitness industry has also changed. The past emphasis on providing services to improve body image or muscle tone, aimed at fit and healthy 18-35 year old people, has made way for an emphasis on the health and wellbeing of all members of the community. Yeah it’s not longer a thing for only shaping your bodies it’s just much more than that.

Appropriate services are now offered to people of all levels of fitness and across all age groups, from children through to senior citizens.

What does the Maldivian Fitness Industry portray it’s to the public?

I am sure the fitness industry has a clear role in helping to create a fitter and healthier Maldives that will ultimately deliver a range of long-term social and economic benefits across the nation. But the big question is are we all doing this or are we all battling to prove something else?

There is a lot of important work to be carried out by the fitness professionals, club owners in order to shape the industry for the future. There are many questions we need to ask inside a proper forum to shape the industry for the future generations.

Is the industry education for Fitness Professionals up to the mark?
Do we have a proper continuing education system for Fitness Professionals?
Who is the governing body for Fitness Professionals?
How will the Maldivian fitness industry look like in 3 years from now?

Those are just a few questions; there are a lot more …

In order to continue our important work of maintaining and enhancing standards in relation to customer care and consumer protection within the fitness industry we all need to find a common table.

I am looking for it … where is it?

Economy Class Syndrome

2011-05-04T01:36:00.001+05:00

While waiting to catch a flight I found a productive way to waste my time, below is a guide to avoid fatigue and cramped conditions during a long flight.

Seated Exercises:

1 - Ankle Circles: Lift your feet off the floor and twirl your feet as if you’re drawing circles with your toes. Continue this for 15 seconds, then reverse direction. Repeat as desired

2 - Foot Pumps: Keep your heels on the floor and lift the front of your feet toward you as high as possible. Hold for a second or two, then flatten your feet and lift your heels as high as possible, keeping the balls of your feet on the floor. Continue for 30 seconds, and repeat as desired.

3 - Knee Lifts: Keeping your leg bent, lift your knee up to your chest. Bring back to normal position and repeat with your other leg. Repeat 20 to 30 times for each leg.

4 - Shoulder Roll: Lift your shoulders upward, then pull them backward, downward, and forward, creating a gentle circular motion. Continue for 30 seconds. Then reverse direction if desired.

5 - Arm Curl: Start with arms on chair rests, bent at a 90-degree angle. Raise one hand up to your chest and back down. Alternate hands and continue for 30 seconds. Repeat as desired.

General Tips

1 – Try keeping you feet elevated, maybe rest your feet on your carry on luggage?

2 – Walk to the rest room and back if you have an opportunity inside the cabin

3 – Drink fluids, water is the best to avoid dehydration

4 – While you are at the terminal walk about 20 minutes before you board.

Choosing the Right Personal Trainer

2011-04-27T23:03:00.003+05:00

The majority of the reputed Personal Trainers will abide by the professional code of ethics, below are some points for you to consider while choosing your trainer.

Insist on an actual full workout during the first meeting. Most personal training sessions last either 30 to 60 minutes. This initial meeting should explore what you need and process the paperwork.
Tries to sell you dietary supplements. Most people may not need dietary supplements. Using food supplement is your choice but you do not have to buy it from the trainer.
Says that his or her style of training is the only way to get results. No matter how confident the trainer is he/she cannot prove that his/her method is the only way, cause there are several ways to achieve results.
Is hesitant to provide the proof of credentials or references. This is an alarming sign that the trainer’s credentials are less than credible or up to date.
Not punctual, unavailable via telephone or email: A professional trainer will be punctual and is available to answer clients phone call and emails.
Is unclear about the cancellation policy. Clients have a right to know how much time and how they can cancel a session in advance without being charged with a fee. A client trainer agreement on paper is a must to avoid this.
Do not keep up with developments in field of exercise science: The personal training profession is changing fast; new developments are coming in to the field of exercise science. Trainers need to stay up to date always in order to provide the best training protocols for their clients.
Does not practice what they preach. Those who do not train their own bodies may lack the dedication and motivation to train their clients at the best levels.

Hope the information was useful to seek your personal trainer today.

everybody's fit

2011-04-25T21:29:00.002+05:00

The one test at TfG you can’t fail

Five reasons why you should do a Fitness Assessment

1. Are you about to start a new exercise program? Wouldn’t you love to have a way to evaluate the progress you made from the beginning to the end of the program?
2. Are you bored with your current routine? Wouldn’t it be nice if you suddenly had new goals and a spark of motivation to get you going?
3. Maybe you do not exercise at all, and you would like to know any possible health risks you may have.
4. Are you happy with your Personal Trainer? Are you achieving results? Would you want to re negotiate with your Personal Trainer looking into your progress? Keep tracking your progress trough a fitness assessment.
5. While you enjoy the group training sessions, would you want to see how your body is responding for the training? Get some expert advise through TfG Fitness Assessments.

Importance of Fitness Assessments

Whether your idea of is playing a varsity sport or changing the television channel manually when you lose the remote, it is important to know exactly where your fitness abilities lie.

Participating in a fitness assessment is an important part of identifying your current level of physical fitness. Furthermore, the TfG fitness assessment is designed to aid in the determination of one’s physical fitness status relative to age and sex, to assist developing an exercise program, and to identify health risks.

TfG Fitness Assessments measures three areas: Body Composition, Cardiovascular Fitness, and Joint Flexibility.

Conclusion

everybody’s fit

CHALLENGE!

2010-09-11T00:29:00.002+05:00

In this post I will be sharing the inside story of DhiTV DREAM BODY 2010 reality show.

On March 2009, I first telecasted the Body Transformation pilot project as a documentary in DhiTV fitness centre show. Long before than I have had this vision to create this dream project. This was the first step towards making the dream a reality. I took the bold step on meeting the chief of DhiTV and putting him the offer to do a program for the concept I produced. That was a time when the program had no name, and all at the TV were in doubt if this will work on TV. I am grateful to Mr. Navaal who believed in me, and gave the green light to proceed.

In the initial stages I took a lot of time for myself to identify what I might have to face during the show. I was unaware and most of the things took me on surprise!

Finally we began the program as “DREAM BODY” I named it dream body only because it was my dream project. It was a tough call, the in the trailer I said “I will change your body, within 12 weeks I will change you from FAT to SLIM” nobody ever realized how much of a risk I took saying that in front of entire public, what if I failed? I am sure that would be my career screwed.

Emotions

I was approached by two friends who wanted to participate in the challenge, also a former school mate as well. Quiet clearly I requested them to progress to audition from where they could get on to the show. To make it worse two of them got selected to the challenge and one was a client/friend with whom I worked with in the past.

As the show started than came the horror, from the beginning the group of 12 participants were approached by other professionals in the industry giving different ideas and different statements which made them confused. It came to a point where I had to gather all the participants and tell them “I am the captain of this ship” and also that statement went to all others who tried to peep from wrong directions. I had to stretch to a limit to be blunt and say things to other professionals which I never wanted to say. I felt sorry for all of them who had nothing productive to do rather than peep into this project behind my back, and I did everything possible safeguard my zone, cause it was my career and profession which I risked to make my dream work.

Sorry fellows I had no choice, if I have said anything to offend you I am sorry but please learn to mind your own business, have your own missions and be focused.

Unforgettable moments

First it was one participant who could not jog 1/5 of the track ground properly, she had excuses and reasons why she could not, after convincing her in many different ways she was able to run one full round which gave a smile on her face. This was a big achievement for the lady!

During the functional strength challenge (water case transfer) at the Basketball court, the challenge was very well conducted and all the participants enjoyed the morning with intense task assigned to them. During the cool down session one participant said on a loud voice “EEEEY” and she fainted, to say the truth it was the most shocking moment within the trainings of Dream Body. A lot of viewers assumed it was created drama but it was a real scene.

One day when I got home in the evening, I heard my mom speaking to someone over the phone, I still did not ask her who she was talking to ... she was proudly saying “DhiTV Dream Body ... That is my son ... yeah he did it” that was one proud moment I captured during the 12 weeks cycle.

The interview which my friend gave when he was dismissed from the show, I was standing right in front of him in the studio when he pronounced the show and myself as crap only because he had to leave the show being in bottom (unfortunately the producers did not air it on my request). I can still remember the first day I met the guy inside a cafe’ pleading me to train him as he was so overweight and to work with him on training. This was the day I learnt how difficult it is to get to know a person and as human how fast we forget who we are, and what others do for you.

On the last night of the show after announcing the winner, there was another shocking moment, I knew one participant was over confident that he will be the winner long before the finals and on the final night after the weighing in I saw the 1^st first runner up throughout the show taking the lead. I could not believe and I did my numbers thrice before the announcement, unfortunately the guy who was over confident was my classmate and he was left disappointed and pointed at me. He said “you wanted to make this guy the winner” my reply was “At this point all I know is I am surprised as much as you are, be thankful, you came here with a 100+Kgs and you are leaving the show with less than 75Kgs as the 1^st runner up. Later that night I came to know he had been out of diet for few days as the producer mentioned that he was having junk food in front of the producer saying “I know I will win it”.

That was just a small highlight of the whole project. In the next post I will share some information about the training, dietary applications and results of DREAM BODY 2010.

SAD BUT TRUE

2010-09-07T13:16:00.000+05:00

As we understand personal training industry is matured in Maldives; those were the days when we counted the number of trainers who worked within this small town. But today we have lost count on the number of certified/qualified trainers.

The personal training industry is experiencing an enormous surge in demand. As people become aware of what personal training offer, the demand for personal trainers grows. In fact, the personal trainer job position has never been better.

As the industry grows it is continuously evolving, and personal training is offering more than a conventional gym only job.

1 - Companies/Organisations are creating their own health programs for their employees as a means of reducing their health insurance premiums.
2 - Working outside gyms such as parks, beaches
3 - Trainers work in partnership with health organizations
4 - Boot camps

The personal trainer job outlook improves as these outlets gain in popularity

This shows that the industry is growing and lot of young energetic individuals choose fitness industry as their career path. At the same time it is unfortunate that administrators have given a very less thought on maintaining these trainers in the industry, rather we all have focused on retaining a our facility members.

Yeah I am talking of how backward we all are, or how inferior we are on change, a change to make some good quality trainers believe that they can make a living in this industry. As there is a rush in new comers in the industry there is also a big hole in the industry where good potential instructors leave as they feel they cannot make a living as a full time personal trainer or fitness professional. And this is bad news...

Although personal training is a business, in our society personal training is controlled by the fitness centre owners. The centres allow the trainers to work in their premises on a percentage sharing basis. And to the horror centres pay the trainer only 22% to 50% (defers from centre to centre) of the training charges and balance charged to the centre as commission. End of the day the income these trainers earn being full time is not suffice for a living.

As I see that this culture of personal training (absolutely wrong concept) has been brought forward by centres on the formative days of personal training in a total financial interest of their own (here again this is what I see being a trainer). I have spoken to few trainers who proudly pronounced that they trained 40+ clients (on monthly contracts) thus translating it as the trainer worked more than 18+ hours a day! I couldn’t believe my ears and went further to find the reality. They explained that in this application the trainer was working with more than 5 or 6 clients every hour inside the gymnasium translating it to a group training session NOT personal training. I see this as a dishonour to the reputed personal training profession (again this is my view). And I do not fault the trainers here as they are forced to do this due to the high commission being charged on them.

Another interesting discussions I have had with some people who trained inside gymnasiums taking a package called Personal Training is, that they spent 2+ hours training inside the gym, well I wasn’t sure what they were talking about but later came to know that they spend such hours as the trainer had to work with 5+ or sometime 10+ people at any given hour, I am in doubt how a personal trainer will guide proper intensity and progression for a group of people working with weights inside a gymnasium looking for personalised exercise plans. I am convinced Personal Training can never be a package it is a system of training which the trainers applies for personalised exercise programs..

I did some research to find out how much a PT earn per hour in developed countries, below are some average figures. In Australia it’s AUS$ 20 per hour, in United States it’s US$ 20 per hour, in UK it’s £ 20 per hour and in Singapore it’s S$ 24 per hour. Unfortunately US$9 per hour is declared a very high price within this community, which only gives a monthly MRf1500 if the client is given 12 hours (and again the trainer is charged with a 50% as commission from the centre on a minimum percentage). Our fitness businesses claim they are as good as any globally, our trainers use the same branded NIKE, ADIDAS or PUMA cloths as top people around the globe, our trainers spend thousands of dollars to seek the best education internationally available yet the business owners enter the pockets of Personal Trainers taking a huge percentage out of their earnings for using a centre (I find this illogical).

Bottom line: Stop ripping off what Personal Trainers earn, and Eid Mubarik to all.

Ps: What I have expressed in this post is my concerns which any of my fellow trainers/professionals do not have to agree neither conclude no take it personal.

EMOTIONAL EATING AKA BINGE EATING

2010-09-05T10:55:00.001+05:00

What is Binge Eating?

An eating disorder categorized by a loss of control over eating behaviour and the consumption of excess amounts of food within a short period of time. It is defined as having at least 2 binge episodes a weak for at least 6 months.

People with binge eating disorder are usually preoccupied with weight and food. They usually have high personal standards. Binge eating disorder is most common in older, overweight women.

The exact cause of binge eating is still unknown.

Symptoms

• Eating large amounts of food, even when not physically hungry. Eating more rapidly than usual.
• Eating until uncomfortably full.
• Eating alone out of embarrassment at the quantity of food being eaten.
• Feelings of disgust, depression, or guilt after eating.

Complications

The most common complications of binge eating disorder are the diseases that accompany obesity. These disease include diabetes, high blood pressure, high cholesterol levels, gallbladder disease, heart disease, and some forms of cancer.

Exercise

Exercise is a great way to relief stress and stop emotional eating. Exercising also does another thing that’s very important. When you spend time exercising and invest time in your body you’ll feel motivated to take care of yourself.

How to exercise: You got to start slow and gradually increase your exercising time. If you don’t exercise it’s a bad idea to try to do 30-60 minutes of it each day. This is a sure plan for failure. You might be motivated to keep up with it for the first day or two however you’ll quickly get off track.

Instead aim for building an exercising habit not just exercising to lose weight. As a matter of fact in overcoming binge eating you really need to build several healthier habits. One of them is exercising.

Start out by exercising for 10-15 minutes a day. Once that becomes easy for you and becomes a daily habit then slowly increase your daily exercise time.

INTERVAL TRAINING MODELS

2009-07-24T06:27:00.003+06:00

1 – Speed play model

If you are in good shape, or not in great shape, or never tried interval training, you may want to begin with speed play. It’s easy to start with speed play as u could be able to adjust training to your fitness level. In this type of training you have to perform cardiovascular efforts for various amount of time followed by adequate rest intervals. You can play as many times as you like and you choose the intensity u like as well, speed play works whether you are highly fit or de-conditioned because you can keep your intensity as your current fitness ability.

2 – Health and Fitness Interval Training Model

Health and fitness interval training have a broad and clear application. This type of intervals is more structured than speed play intervals and can be performed by using and aerobic and anaerobic model. The goal is to work from “somewhat hard” to “very hard”.

3 – Aerobic Fitness Model

During aerobic fitness intervals a 1:1 effort to recovery ratio is used, which means there is an equal amount of effort to recovery in each interval cycle. With this ratio, a one minute effort interval will be followed by a one minute recovery interval. Generally it is best to perform to perform aerobic effort intervals for a duration of 2 to 3 minutes or less, and don’t exceed 5 minutes you’ve transitioned to steady-rate training.

4 – Anaerobic Fitness Model

During anaerobic fitness intervals, a 1:3 effort to recovery ratio is used. With this ratio, a one minute effort interval will be followed by a three minute recovery interval. Generally it is best to perform anaerobic effort intervals for a duration of 90 seconds or less. If effort intervals are performed at proper intensity, a 90 second or less duration ensures that the anaerobic system will receive a conditioning challenge.

5 – High Intensity Interval Training (HIIT) Model

High Intensity Interval Training is one of the best cardio training systems. Provided you are healthy and ready to undertake a high intensity exercise programs, and you have already build a significant level of aerobic fitness. High Intensity Interval Training is the technique of alternating short (30-60 seconds) periods of low to moderate intensity. This workout normally last a total of 15 to 25 minutes. Here is how you do it for 21 minutes when you get on the treadmill …

Speed 6 km/h: 5 Minutes (Warm Up)
Speed 7 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 8 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 9 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 10 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 11 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 12 km/h: 1 Minute (Work Interval)
Speed 5 km/h: 5 Minutes (Cool down)

FIGHT THE FAT PROGRAM

2009-07-15T09:58:00.005+06:00

How many women in Maldives are overweight or obese?

The numbers are yet to be identified, but I have come to a conclusion that adolescent obesity is one of the major concerns today.

How do you know if you are overweight or obese?

Can be measured by calculating a BMI (Body Mass Index) or Fat Percentage, individuals with a BMI of 25 to 29.9 is considered overweight, while individuals with a BMI of 30 or above is considered obese. If measured using fat percentages individuals with fat percentages between 25 -29.9% are considered overweight while individuals with fat percentages above 30% are considered obese.

What causes someone to become overweight or obese?

It’s simply unhealthy diet and physical inactivity. Overweight and obesity problems are continuing to get worse in the Maldives, the introduction of modernization and busy lifestyle contributes a lot to inactivity and unhealthy dietary habits. People have too less or no time to exercise or cook a healthy meal, relaying on fast food and motor vehicles to get around are few reasons for this increase.

What are the health effects of being overweight or obese?

The risk factors include CHD (Coronary Heart Disease), Cancer, Stroke, Type 2 Diabetes, Hypertension, Arthritis, Gallbladder Disease, Osteoarthritis and many more.
Keep in mind that body weight isn’t the only issue, the places where fat is stored affects you health. Women with a “Pear” shape stores fat in their hips and buttocks, where else women with “Apple” shape stores fat in their waists, women with “apple” shape raises health risk of CHD, Diabetes, or Cancer more than women who are in ‘pear” shape.

Obesity and Pregnancy

Birth defects specialists confirm maternal obesity during pregnancy puts both the mother and the baby at risk. Studies indicate obesity doubles a women’s chances of having a baby with neural tube defects, and even adequate folic acid intake does not fully protect against the increase in risk.

How can physical activity help?

You don’t have to be fit as a professional athlete to benefit from physical activity, an active lifestyle can help every women.

The combination of a proper aerobic exercise program with a resistance training program and proper dietary habits the results you could achieve great and unbelievable results!

At the request of a local Doctor and his concern on growing rate of obese women I have organized a special 3 months “FIGHT THE FAT” training program especially for obese women, the program is to commence within the course of next week. This program includes personalized dietary guidance with physical activity which ensures the participant leaves the 3 months program all healthy and fit.

If you would want to get more information on the program sent me an e-mail to zinan@fitness.com.mv

Myths & Facts

2009-07-14T10:29:00.001+06:00

Myth 1: I am too old to exercise.

Fact: The body is incredibly resilient. People 70+ years show huge improvements in fitness. You are never old to begin, In fact you cannot afford to not exercise. Muscle strength, bone density and a strong heart are essential for a quality older life. Exercise is the remedy!

Myth 2: I have no energy, so I can’t exercise.

You are out of shape and exhausted before the day begins, it seems ludicrous to consider the possibility of adding exercise to your schedule. However, if you start slowly, you’ll build stamina and strength quickly. Before long, you’ll have enough energy to end the day playing with your children or grandchildren or enjoying your personal recreational activities. Once you feel energy, you will never want to be without it again. Get started and don’t quit.

Myth 3: I need to get in shape before i begin a resistance training program or hit the gym.

Fact: A resistance training program can be the most important part of your training; you need not wait to get in shape to start a resistance training workout. Resistance training benefits you with building up muscle and giving you proper posture, change your appearance, boost your metabolism and build strong bones, lose weight.

Myth 4: I can lose weight through dieting

Fact: A combination of calorie restriction and proper exercise program is the best option, a large number of older people to restrict calorie intake and still keep on gaining fat because they are losing muscles. Aerobic exercise and calorie restriction alone is not sufficient, you need to strength train which is one of the key component.

Myth 5: I don’t have time to exercise.

Fact: You cannot afford to not exercise, exercise will increase your energy levels and vitality. You should plane your time such that you can perform a cardio exercise 3 to 5 times a week, eat right and strength train at least 2 days a week for minimum 20 to 25 minutes.

Myth 6: Exercise is all or none. You either do it all the time or you don’t.

Fact: Don’t set yourself up with the perfection scenario. The goal of perfection scenario is a set up for failure. Exercise done consistently for a long period of time is the winning formulae.

ISOTONIC DRINKS

2009-07-03T13:28:00.002+06:00

At recent years isotonic drinks claims and promises to boost your physical performance and help your body recover from physical exertion.

When you exercise, many of the minerals contained in your body are either burnt or excreted through perspiration. The theory is that the isotonic drinks replenish the lost minerals as well as boosts your energy levels. The fact is that they really do to some degree. The glucose without doubt gives you energy and minerals and vitamins are always welcome for vitality.

Isotonic drinks are mostly preferred by endurance athletes, the fact is that they contain small amount of carbohydrates (less than 8%) and sodium, as we all know carbohydrates contents will provide some extra energy and will benefit for endurance activities, but remember the sodium is crucial.

When sodium is absorbed into the blood it takes water with it, this will assist to replace sodium lost through sweating while in physical exertion and will shrink the amount of water excreted from the body. Thus prevent dehydration.

Dehydration is one thing which will impair your performance, and the good news is that the Isotonic Drink can rehydrate yourself much better then plain water preventing dehydration and can perk up your performance whether you are taking part in endurance event or the freakish pumping iron sessions at the weight room.

Here is how you could make an Isotonic Drink yourself.

½ Teaspoon Salt
8 Tablespoon Sugar
½ Cup Boiling Water
½ Cup Orange Squash
7 ½ Cups Cold Water

Preparation: Mix sugar and salt in boiling water add orange squash to it, add the cold water and serve chilled.

Nutritional Info:

Serving size: 1 Cup
Calories: 50
Carbohydrates: 12.1g
Sodium: 112mg

OPTIMAL TIME TO STRETCH

2009-06-28T10:36:00.000+06:00

When is the best time to fit stretching to you exercise program? The answer is of course when you most enjoys and accepts it. Some of you don’t like to take time for stretching that lasts more than a minute. If this is your personality “sneak” stretches in during the workout as active recovery.

Some of you might look forward to the quiet time-out, relaxation and stress reduction that an extended series of stretches provides. Work with your preferences so that you can maintain this important component of fitness.
The optimal time to stretch strongly depends on your training goal. The degree of warm up that has taken place, and the type of activity, as well as personal preference.

Graduated low level rhythmic warm up movement is essential prior to stretching. The warm up activity should move through an easy range of movement, never going beyond a point perceived as excessive strain. The movement should be kept fluid, rhythmic and controlled. Duration of a warm up depends on the activity being participated and you physical capacity. However the general guideline confirms a minimum of 3 to 5 minutes to increase your core temperature and to reduce viscosity or resistance to stretch in the muscle. High intensity activity requires extreme range of movement may require 5 to 15 minutes and extended stretching period after the warm up.

Safe and effective stretching can occur after an adequate warm-up, regardless of where it is placed during the workout. But stretching does not replace and adequate warm up.

If stretches are performed during the warm up preceding aerobic activity, the stretches should not last more than 10 seconds and should be interspersed throughout the warm up (Kravitz and Kosich 1993), main aim of warm up being to redistribute blood to working muscles. Holding for more than 10 seconds may inhibit an effective blood shift to working muscles.

To increase ROM, it may be best to perform stretching after aerobic training or other activity, because the soft tissue will be very warm as a result of an elevated core body temperature and more likely to respond to flexibility training.

Body Transformation with Zinan

2009-03-25T03:42:00.003+05:00

I was always inspired about the capabilities of human performances; I wanted to know if the system of body transformation worked for real as shown in the fancy magazines sold called fitness magazines.

In this dream of changing someone’s life forever it took me years to study science of doing it perfectly. I was declared a fool when I first spoke about this at a coffee table. Today when I sit back and think I can still remember the coffee table where I discussed this project. I saw my close colleagues giving me a wide eye and some did make fun out of the topic which made me think that I am a complete fool for having this idea in mind.

But something inside me inspired me to keep the dream project alive, I even used the name “Body Transformation” as an exercise routine I used in my very own gym from 2002 which still hangs in the file on the same gym to see if anyone cared to asked me the reality of my so called dumb idea. Well it was beyond peoples understanding and no one even had an idea what I was talking about.

It was in 2003 when a client called Simon (I hope Simon read this and post a justification on what he witnessed) walked into gym asking me that he wanted to lose weight. I decided to apply the system with no fuss and no big names to see if the so called dumb idea in my mind works … It worked … I still kept quiet and waited to see when I could make it visible to the public.

It was doable then but the courage to step forward and show what’s happening to your body was the only thing everyone was reluctant to face. From 2003 till today there are a lot of people I have worked with for whom I have applied the system and they never know what it was. Was it my fault that no one believed me? Or who shall be blamed?

Days passed by and I was on my hunt for the courage person to step forward and kept the idea inside me as I did not want anyone to make fun out of my dream idea.
One fine day last October I decided that the project should come up now, I requested my managers to look for people who are willing to work on my sponsorship for this project. So it was the daring move, I tried my best to convince a TV station to do this project but I fail to convince any that this is something worth for television.

So my conclusion even without TV or Radio I will find a way to do this, simply even with simple photo graphs the project will go on.

The project began and Hussain Shameem successfully completed the project, and the system of body transformation is today agreed by the public.

It was on 18th March 2009 the program was telecasted on DhiTV and right after the program I have witnessed that Maldives has become a fat nation, a fat nation that needs help, a fat nation that needs to be educated to change their lifestyle. As I prove this on below statistics of what I have answered on what is body transformation and how someone could do it.

19th March 24 Meetings 31 Calls 13 emails
20th March 16 Meetings 20 Calls 10 emails
21st March 7 Meetings 22 Calls 12 emails
22nd March 5 Meetings 10 Calls 8 emails
23rd March 5 Meetings 6 calls 11 emails
24th March 8 Meetings 13 Calls 10 emails

So my reply today for everyone is …

"No matter who you are, no matter what you do, you absolutely, positively do have the power to change"

Hussain Shameem … welcome to the world of fitness …

Let’s make the positive move …

Happy New Year 2009

2009-01-01T22:55:00.000+05:00

Wishing all readers a very happy new year.

2009 will be a different year of this fitness blog, with lot of informative articles and vedio clips which will help you exercise and maintain better health.

Once again wish you all happiness and may god bless you.

Yours in better fitness and wellness

Hussain Zinan

PERSONAL TRAINING IN MALDIVES

2008-12-12T13:45:00.010+05:00

Personal Training today is one of the fastest growing industries in the world, the industry is still maturing and we do have the highs and lows when we talk of the industry. Personal Training focused primarily on physical fitness, health, disease prevention, injury rehabilitation, sports conditioning and performance through physical activity.

Personal Training includes guiding the client through a safe effective fitness regime that gives the client greatest physical and behavioral benefits with least amount of risk. It should also include a nutritional plan and guidance to positive behavioral change.

During 1970’s it became acceptable that both men and women to go to the gym, undoubtedly prior to that it was male bodybuilders and power lifters who had their home inside the gym, during those days people became more body conscious, educated therefore interested in training in the gyms. In the early days of personal training during 1990’s personal trainers where those who were the gym rats with a good body image who could just tell you how to lift weights. But today the world has changed it is more than lifting weights …

Fitness centers in Maldives started offering personal training during late 1990’s when some of the fitness centers introduced it as a service to the clients; I have seen the early days and experienced those days as one of the pioneer personal trainer who sold my service to a client during 1995, since then the industry has grown in the Maldives too. But it’s quite unfortunate that today when I sit back being an educator for personal trainers the community is with pouring complains about the service and what personal trainers offer.

Today’s personal training industry in Maldives faces serious issues, serious challenges if the present trainers need to establish them as professionals in the industry, as well as if they want to take the industry with a proper reputation to the next generation they need deliver the service a personal trainer should deliver. We need a lot of work to be done to administer the frame work of personal trainers nationwide.

Here are just three questions I ask from the people who have personal trainers, if you answer “NO” to any one of these it’s not worth working with your personal trainer as it’s simply a waste of money and time.

1 - Is your personal trainer working with you on a one on one basis on the hour you are in for working out?
2 - Did your personal trainer conduct “fitness assessments” on the first day of starting your workout, and did he/she continue to assess your fitness levels once in every 6 weeks (maximum time frame, most preferably 4 weeks) to show your progress?
3 - Have you experienced that your personal trainer is not in the gym when you arrived and has assigned his/her fellow trainer to look after you?

The problem area with the present personal trainers is that they emphasize on quantity rather than the quality of training they deliver. A personal trainer out there will take unlimited amount of clients and there is no way they could deliver proper training, guide the intensity and deliver results to their clients as long as they continue doing this. The outcome will be the loss of integrity of the trainer as well the intensity.

Say for example I have seen personal trainers having 30 clients a month, if you are to give proper training, progression and guidance to these 30 clients, the trainer needs to spend 15 contact hours a day in the gym which is physically and mentally impossible. Believe me it’s not possible at all …

The issue has to be tackled at the management level of the fitness centers as well as some leading professionals need to establish a FITNESS TRAINERS ASSOCIATION to outline the standards, code of ethics and working standards of personal trainers in the Maldives market.

I can understand that this is a difficult task to bring this on line, as most of the trainers will argue that they have to take unlimited clients as what the fitness centers pay them as personal training charges are too low. Surprisingly this argument is also valid, in fact this is true when it comes to some centers they just rip off trainer for using the facility.

Here are the lower limit charges I found out which goes around in different countries, and the argument of the personal trainers in Maldives is right looking into it.

United Kingdom - £ 20 per hour

United States - US$ 20 per hour

Australia - AUS$ 22 per hour

New Zealand - NZ $ 20 per hour

India - Rs 450 per hour

Singapore - S$ 25 per hour

Malaysia - RM 60 per hour

Sri Lanka - Rs 600 per hour

Maldives - Mrf 20 per hour

What could be the solution?

To be continued …

BACK TO WHERE IT STARTED

2008-12-10T03:20:00.003+05:00

In recent days something really did happen to the old bodybuilding rule of the Greek ideology, which showed the eternal classic ideal human physique. If you have read the recent bodybuilding articles and the magazines going around promoting the bulging biceps, monster thighs, which will only say to get huge, gain and add size. Fitness enthusiast and general public consider the bodybuilding today freakish and unnatural.

To obtain a balance male physique your neck, arm and calf should all be the same size. Your thighs should be half of your chest measurement; your waist should be twice your neck measurement.

Surprisingly the modern day bodybuilding doesn’t look into these, all what matters is size with definition.

Thanks to Frank Zane and late Steve Reeves who maintained those athletic bodies which returned us back Classic Bodybuilding.

Men’s Classic Bodybuilding is the terms used for the new discipline of bodybuilding introduced by the IFBB (International Federation of Bodybuilding and Fitness) which demands to develop less muscular, yet athletic and aesthetically pleasing physique. In these classic competitions emphasis is placed on a muscular athletic looking physique, assessed on the 8 compulsory poses and comparisons on four quarter terns. Well the Greeks ideology is back!!

The Men’s Classic Bodybuilding Disciplines

1 – Up to and including 170cm category:
Maximum Bodyweight Allowed = body height (cm) – 100 + 2Kg
Example: A competitor, who is 170cm tall, can weight maximum of 72Kg

2 – Up to and including 178cm category:
Maximum Bodyweight Allowed = body height (cm) – 100 + 4Kg
Example: A competitor, who is 178cm tall, can weight maximum of 82Kg

3 – Over 178cm category:
Maximum Bodyweight Allowed = body height (cm) – 100 + 6Kg
Example: A competitor, who is 180cm tall, can weight maximum of 86Kg

This confirms that unlike the ongoing rule of categorizing athletes with weight, the rule has changed to categorizing athletes given maximum weight in relation to height, which will show more athletic physiques on stage.

The bodybuilding governing organization in the world has created this discipline of bodybuilding with the new training systems which are on the highs of the fitness industry called “Functional Training”. This is indeed good news for trainers who believe in functional training and athletic ability of muscles in the body, as until recent day’s world’s top trainers have this belief that bodybuilding requires no athletic ability apart from walking on to the stage and flexing muscles to their favorite music.

But today bodybuilding has changed its tune with the introduction of classic bodybuilding as a sport.

Today bodybuilding is now functional and athletic … you can do it too, and good news is bodybuilders in Maldives has a good chance to win at International Championships as we see more classic bodybuilders in Maldives unlike any other country in aisa.

Questions and Answers

2008-11-15T01:25:00.003+05:00

Question: I am a 39 year old man, who weighs 79Kgs at the height of 160cm. Can you tell me if my weight is ideal if not what my ideal weight should be?

Answer: You body mass index (BMI) is equal to 30.85 which is very high, the amount should range from 21 to 24 ideally. Therefore your ideal body weight should be ranging from 58 to 61 if it’s in terms of BMI. But the more important thing to consider is the fat percentage; it will better if you could visit a doctor or a personal trainer and get your fat percent which should be between 10 to 20 percent for a male.

Question: What would be the best exercise to trim the waist? I have tried many ways and pieces of equipments which claim to trim waist.

Answer: There are no such exercise called waist trimming exercises, the exercises you perform to your abdominal muscles such as crunches, sit-ups and leg raises are resistance exercise to tone or strengthen the abdominal muscles. The machine that claims to reduce inches from your waist in no time has little or no evidence that the machine does the magic. The magic formula is to perform cardiovascular exercise (running, walking, cycling) at the target heart rate zone for more than 20 minutes, do resistance exercises to your abdominal muscles and adjust your dieting habits to healthy options. You will be there soon.

Question: In a previous post you mentioned that you do not want a post in Bodybuilding Federation of Maldives (BBFM). But later I read in local news that you are newly elected Vice Chairman of BBFM, why didn’t you say what you wanted before instead of hiding it.

Answer: Sports politics … if I am to be sarcastic I will say H E Mr. Mohamed Nasheed once said he do not want to be the President of Maldives but today he is the President!! We all live our dreams; I am doing what I don’t want to do to make my dream live, which is to see bodybuilding of Maldives blossom in Asia with top athletes and professionals at management. Take my term as an interim term where you will see me laying a foundation to my dream. Long way to go …

Question: I read your rehabilitation posts of Goalkeeper Imran, I want to know the detail procedure to follow if I have a ligament injury.

Answer:
1 – Doctors Consultation to get medical treatment
2 – Medical treatment (surgery if required)
3 – Doctors clearance for Physiotherapy
4 – Physiotherapy
5 - Doctors clearance to start strength and conditioning
6 – Strength and Conditioning
7 – BACK TO FIELD (SPORTS)

The period spent on physiotherapy or strength and conditioning depends on surgery and severity of injury which the athlete or person is recovering from.

Question: I’ve heard you teach science subjects, if so what subjects do you teach? Can you be of any help to secondary school science students?

Answer: What you’ve heard is very wrong, I do not teach science subjects (Chemistry, Physics or Biology) to secondary school. I teach exercise related subjects (Anatomy & Physiology, Exercise Science, Exercise Prescriptions and many more specifics of exercise). Please do not take me wrong, teaching exercise is my hobby and passion and I only want teach exercise related subjects nothing else.

FITNESS CENTER

2008-11-06T18:30:00.001+05:00

Myself and Dr. Hussain Haleem (Kuda Husen) together will host the weekly fitness show called FITNESS CENTER on the local channel DhiTV. The program was telecasted live on DhiTV during the month of Ramazan on a weekly basis and suspended due to hectic time schedules of the TV station due to the historic election of Maldives.

The main objective of the program is to educate the public on all aspects of fitness and wellbeing. The program will include videos of exercise demonstration and information on lifestyle modifications to achieve maximum results. Fitness and the training aspects has evolved over the past few years and we are focusing to provide information on how to guide you through a proper exercise program, how to get started or if you are lacking results we provide information how to modify your training to get the results you’ve always wanted. If you are a competitive athlete, recreational exerciser or a bodybuilder we will be on air Live every week to give you the information you want.

Show timings every Wednesday 9.00pm to 10.00pm
Special Program live 06th November 2008 from 11.00pm to 12.00 midnight

STAY TUNED

SPOT REDUCTION

2008-11-03T01:40:00.001+05:00

Men complain of getting too thin on the face and still have spare tire around the waist, women complain of having small busts and still have wide hips and huge buttocks. Body fat surprisingly has its own mind, it appears where it wants, mostly on the wrong places. When we talk about the areas where fat is gained in the body the PEAR shape is commonly found in women where fat is generally gained around thighs and buttocks. The APPLE shape is commonly found in man where fat is commonly gained around the abdominals. Keep note that these are the most predominant patterns but in some cases it can be found in either gender.

When we talk about gaining fat there are some data available where fat is gained and dominant areas gender wise.

KNEE:

Fat often builds up on the inside region of the knees in women

UPPER ARM:
Also common in women, fat builds up can occur in the middle of upper areas of the upper arm – typically covering the tricep area.

ABDOMEN:
Fat builds around the navel area is common in both genders. It is also one of the few fat deposits that are also found in slim women.

INNER THIGH:
Fat storage between the thighs is common in women – but also occurs with men. It is more noticeable in women due to the width of the pelvis that in turn influences the position on the thigh (Femur).

OUTER THIGH:
Sometimes called “Riding Breeches” – this area is the most likely place for the pitted or “quilted” appearances of cellulite. This fat concentration also blends with fat tissue on the inner thigh and the buttocks.

BUTTOCKS:
Without fat here – sitting would be quite uncomfortable. Fat is held in place by the gluteal fold. If significant fat is lost from buttock, then only appropriate training can prevent the buttock from sagging down against the thigh.

LOWER BACK:
This fat concentration often merges with the buttock area.

CHEST:
Breast tissue comprises the mammary gland (one’s’ endowment) surrounded by fat. Men also have atrophied glands and fat in this area. Both sexes gain fat in this area. In men this can sometimes be mistaken for the condition of gynecomastia – a condition that includes not only fat build up, but growth in gland tissues.

The question of spot reduction has been thrown at me a million times while on radio and TV shows; unfortunately my answer has to be I really dun know how to do the magic of spot reduction as the proven studies confirms that spot reduction is impossible. The following study conduct by the University of Massachusetts during mid 1980s showed some interesting evidence.

In the investigation, 13 male subjects participated in a vigorous abdominal exercise training program, for 27 days. Each participant in the study was required to perform a total of 5,000 sit-ups over the course of research project. Fat biopsies were obtained from the subject’s abdomens, buttocks and upper backs before and after the exercise program. Contrary to what spot reduction proponents would have you believed, the results of the study confirms that fat decreased similarly in all three sites, not just the abdominal region.

You maybe thinking about multi million dollar industry of products which claims spot reduction on the waist, thigh and buttocks, the reality based of scientific studies cast doubt on the validity of spot reduction therefore these products. If you are to invest on exercise equipments invest wisely on something valid and something which works.

The news can be frustrating but the reality is SPOT REDUCTION is not proven.

References:
1 - Bryant, Cedric X, Ace Fitness Matters, January / February 2004.
2 – The Complete Guide to Personal Training
3 – Fit Facts, American Council on Exercise

TRAINING DURING RAMADAN

2008-08-31T23:55:00.000+06:00

What is the best time to exercise during Ramadan? This is a frequent question as the month of Ramadan approaches every year, some explains that they go out to play soccer in the evenings before breakfast. I myself have done so as a child. To answer this question I did some reading to answer how to reap the benefits of exercise during the holy month of Ramadan. It was hard job to find research papers on fasting and exercise due to few available on the subject.

In a research conducted by the Department of Pharmacology, Faculty of Medicine, Casablanca, the effects are more chronobiological than physiological. The research states …

Ramadan fasting did not dramatically affect the metabolism of lipids, carbohydrates and proteins, or the daily mean of hormonal serum levels. An increase in serum urea and uric acid was frequently reported and this could be attributed to dehydration during the month. Some changes, such as the increase of HDL and decrease in LDL would be beneficial for the cardiovascular system. However the chronobiological studies have shown that Ramadan fasting effects the circadian distribution of body temperature, cortisol, melatonin and glycemia. Nocturnal sleep, daytime alertness and psychomotor performances are decreased.

Research concluded as the major changes during Ramadan fasting are chronobiological and behavioral. They could be responsible for the high incidence of road traffic accidents and the reduction of working hours during the month of Ramadan.

Another study from University of Malaya, Malaysia confirms decrease in body weight by the 2^nd week with a greater decline in females. The lower bodyweights were maintained throughout the fasting month with a return to pre-fasting values when normal feeding patterns were re-established. Resting heart rate of males was markedly lowered in the month of Ramadan while responses in the female were only slightly decreased. Total skin-fold thickness and total muscle girth showed similar changes although the trends were not statistically significant the research said.

Due to these reasons it is understood that changes should be made in your exercise regime during the month of Ramadan. Below are some guidelines how to proceed.

1 – If you exercise on a regular basis, make Ramadan a month you could exercise every other day to give your body adequate rest and time to recover.

2 – Plan and eat good nutritious food at night to provide essential vitamins and minerals to your body.

3 – After looking on the above studies it is advised to do your exercise sessions after breakfast at night as your body lacks motor coordination and alertness.

4 – I’ve seen some individuals putting on a harsh diet during the Ramadan in order to see a big weight loss, it is not advisable to do so as proven research confirms a drop in bodyweight due to fasting.

5 – Make your exercise session shorter and less intense during Ramadan.

6 – If you are new comer to exercise do not start an exercise session without supervision of a qualified professional who will guide you through proper intensity and adaptations.

7 – Hydrate yourself throughout the exercise session as often as you can to prevent dehydration by fluid loss.

I hope the above guidelines will give you some information to exercise safely during the month of Ramadan.

HAPPY RAMADAN TO ALL READERS

Reference:

Physiological and Chronobiological Changes during Ramadan Intermittent Fasting - Rachida Roky, Imad Houti, Samya Moussamih, Souad Qotbi, Nadia Aadil.
Department of Pharmacology, Faculty of Medicine, Casablanca, Morocco

Effects of Fasting in Ramadan on Tropical Asiatic Moslems – By R.Husain, M.T. Duncan, S.H.Cheah and S.L. Ch’ng, Faculty of Medicine, University of Malaya, Kuala Lumpur, Malaysia

THE SHRINKING PENIS !!!

2008-08-29T04:35:00.006+06:00

Question:

I am worried to train with weights after hearing that the penis will shrink as a result of it, I was briefed by an ex-recreational bodybuilder. Can you explain this in detail?

Answer:

Every man is unique in his own way! Some lucky guys … some long, some short, some white and some black. It’s no surprise that you will be shocked when someone says that your penis will shrink when you train with weights or lifts weights; I am sure some guys will not even pass a gym in fear of losing some inches from their precious organ.

This rumor of shrinking penis when training with weights is absolute rubbish which has no evidence behind it. Despite the countless slang terms for the penis and man’s boasting about their sexual strength, the penis has no bones and no muscles in it. Inside the penis are three spongy tubes, two on top and one on the bottom. The bottom one also has the urethra running through it.

It is hilarious when I think of this, as I do not understand how the penis will simply shrink or grow with lifting weights, as in the gym or in an exercise ground people do not go around working out their genitals. If you would want to go on a wonder world of working out your genitals in a gym or exercise ground still there is no reason for it to grow (hypertrophy) as there are no muscles in the penis, and there is no reason for it to shrink either as there is no muscle in the penis to cause atrophy too.

The rumors which are out for decades about weight lifting having an impact on your penis size has no proven evidence at all. There is no study which confirms a direct linkage with penis shrinkage and weightlifting or weight training of any type. The rumors on penis shrinkage is out due to illegal path athletes take up and the consequences they face using illegal substances called anabolic steroids.

It is clear that this rumor is out from with the impact on weightlifters and bodybuilders who uses anabolic steroids! Surprised!! Yes when a weightlifting athlete, bodybuilder who trains excessively with weights or any other athlete is on anabolic steroids it can have an impact on his reproductive organs. Further explained as below!

As we all know, steroids are medically generated substances used to for various medical purposes. Steroids are widely used by bodybuilders and other athletes like weightlifters and many more illegally although the use of steroids requires a prescription from an authorized physician in all cases.

Every man secrets a hormone called testosterone, which is responsible for physical growth in puberty. Anabolic steroids chemically develops the effects of testosterone which makes the man’s sexual features develop fast, therefore a lot of man have used anabolic steroids to increase their penis size and erection.

Unfortunate that most of them do not understand the consequences of using it, most steroids permanently damage the organs of the body including the reproductive organs which is most predisposed to damage. This is because anabolic like hormones are also produced in male reproductive organ, the use of steroid can cause temporary or permanent impotence, the effects can be so strong that even increased sexual desire will not make the penis erect, and in worst cases the penis can erect and still cannot serve the purpose. It’s understood that a penis will remain smaller if the man lacks sexual desire, and when it comes to the steroid users penis size remains diminished because of increased chances for erectile dysfunction, impotence directly caused as side effects of steroids.

For the steroid users it is SAD BUT TRUE that when the damage is done the efforts to bring it back to normal will be futile.

Ps: This is indeed sad news that people pass false information regarding exercise.

FUNCTIONAL TRAINING & BODYBUILDING

2008-08-18T11:34:00.000+06:00

With reference to the comment received from AL regarding functional training and bodybuilding training combinations below are some information I believe will be important for bodybuilders.

As a trainer I am a believer in the concepts of functional training and movement based exercise even when it comes to the sport of bodybuilding. Functional training is a concept which is growing fast in the sports and fitness industry and there is still debate among the leading trainers around the world on this issue. There are ups and downs in this training concept when related to the sport of bodybuilding.

In the sport of bodybuilding when you are out on the stage the only thing that matters to the judges and audience is the way you look and how you good you flex your muscles. Athletic capabilities like strength, endurance, speed, power and flexibility are only required to a limit to help them look better on stage. The only thing that matters is a perfect physique with low body fat value, muscularity and symmetry. So I believe I can put it as COSMETIC, and if I want to be sarcastic when relating functional training and bodybuilding I would say the only athletic function bodybuilding requires is to walk across the stage flexing those muscles to their favorite music!

Functional training came into lime light from sports conditioning and rehabilitation world, by definition functional training is related to movement contributing to better and more efficient performances.

Bodybuilding is a sport, a sport which requires intense training and discipline. As functional training develops a better and more efficient sports performance there is no doubt that some training concepts of functional training should be used at some stage while training a bodybuilder. It’s difficult to draw the line when and where in general …

Here is how you could use the concepts of functional training on a bodybuilding athlete, first you need to understand the requirement of a bodybuilder, take the below examples.

Compare a swissball dumbbell shoulder press and a machine shoulder press, think what serves the purpose of a bodybuilder. When you perform a swissball dumbbell shoulder press (a functional training exercise) the tension on deltoids (shoulder) is not well targeted as the persons involves much more other muscles by sitting on the swissball, the individuals focus will be on maintaining his balance involving his core muscles at maximum, also the individual will not be able to lift ample weight to serve the purpose of bodybuilding. Unlike swissball dumbbell shoulder press, machine shoulder press serves right for the purpose of bodybuilding; the individual can lift a proper weight and the focused muscle group will be stressed up to the requirement, at the same the individual will not have to focus on balancing or anything else except the target muscles.

As I said its difficult to draw the line when and where functional training exercises should be used when training a bodybuilder, but there are some factors which makes some basic functional training exercise is a must for bodybuilders at some point of their training cycle every year.

Every bodybuilder has to work on joint stability and core stability (your core is everything except your arms and legs), you have to use balance exercises to strengthen the muscles surrounding your joints which will prevent you from injuries. Core training means doing exercises that activate the “core” muscles of the torso, neck, pelvis, lower back and abdominal area. By core training you work deep inside muscles like Quadratus Lumborum, Tranverse Abdominis, Multifidus and many more which you don’t see. Hence exercise using swissballs, wobble boards and bosu balls are vital for bodybuilders at some stage.

Although functional training is old news for sports conditioning and sports rehabilitation world, it is news for old school bodybuilders.

Try it …

THE SPORTS EDUCATION ACADEMY OF MALDIVES

2008-08-06T20:23:00.003+06:00

Sports Education Academy of Maldives, founded in September 2006, by myself and Mr. Mohamed Kaleem is looking forward for its congress and elections.

The main aim of the academy is to gather sports and fitness professional and create an environment to enhance the education and knowledge among the people of the country. In the past the academy has conducted training courses on the areas of Personal Training, also have conducted training courses for Maldives Police Services for Police Physical Training Instructors.

The academy is presently on talks with sports and fitness education providers in Australia to conducts their training courses in Maldives.

The academy proudly announces to seek more members before the congress and the elections of the executive board, this congress and election will be called within the course of next two weeks.

Who can be a member?

Membership is open to any individual, club, or training center, furthermore any sports man, Sports Coach, Strength and Conditioning Coach, Therapists, Doctors, Personal Trainers, Fitness Trainers and anyone who is interested in promoting sports educations in the country is welcome to join. To register as a member please be kind enough to submit a letter requesting for membership to zinan@fitness.com.mv

After receiving your application letter you will receive a letter from the academy confirming your membership.

Being a member what do u get?

The academy is focused on conducting training courses on sports and fitness in all areas in the coming future. By becoming a member you will able to enhance and be up to date on recent research and many more information on sports and fitness training.

Being a member in the academy you will have the right to compete in the academy elections for the below given posts. Last not but the least all members are entitled to vote in the academy elections.

The academy seeks applicants for the following

As the academy congress is approaching the academy seeks candidates to run for the following posts. The following posts will be elected in the forthcoming elections.

1 – Chairman
2 - Vice Chairman
3 - General Secretary
4 - 05 Executive Members

Any member or any potential member who wishes to compete in the forth coming elections can send his/her desire to run for the post in writing. After the application is received the candidate will be given the list of members who will vote in the congress from which he/she can work on to win the election

We are open to everyone and look forward to see you in academy congress.

YOUR CHANCE TO BE FIT

2008-08-02T17:22:00.002+06:00

The occurrence of obesity continues to be a major health concern for adults, children and adolescents throughout the world. This rate of obesity raises concern because of its implications for the health.

Obesity increases the risk of many diseases and health conditions which includes …

1 - Hypertension (high blood pressure)
2 - Type 2 diabetes
3 - Coronary heart disease
4 - Stroke
5 - Gallbladder disease
6 - Sleep apnea and respiratory problems
7 - Some cancers (endometrial, breast, and colon)

To stand and work against this pandemic I am pleased to announce that I am looking for candidates who would like to volunteer to train with me for a period of three months on an exercise program to fight against obesity.

From the candidates who apply on this program I will be choosing two candidates to train under my supervision totally free of charge.

Terms and condition

1 - The candidate must be classed obese and must be willing to follow an exercise program to regain a healthy lifestyle
2 - The candidate must be willing to undergo a medical assessment prior to the exercise program
3 - The candidate must be 18 years or above most preferably over 20 years
4 - Application open for both genders

What will the chosen candidates get …

1 - Free gym membership for the given period of three months
2 - Free one on one personal training with me everyday
3 - Nutritional advise

And many more with the right way to be fit …

How to apply

Send an e-mail to zinan@fitness.com.mv before 31^st August 2008 with your name amd contact details. All applications will be dealt confidentially.

My guarantee

My personal guarantee for the chosen candidates that he/she will be taken on an unbelievable journey of exercise and fitness training.

Results guaranteed.

Maldives National Bodybuilding Team Trains for Beach Games

2008-07-26T11:44:00.001+06:00

After the end of Mr. Maldives 2008 in mid June the association has conducted a selection process to select a national team for the Beach Games in Indonesia this October. It was surprising that the selection came right after a month of the national championships.

If the association has fore seen this international event and has worked on structure this selection process is of no use. First the question should be asked from the governing body why this process exists as there are has been winning athletes who are at top condition during this year’s national event. This is due to unstructured decision making which leads to chaos among the athletes, as the national squad should comprise of the winning athletes from the national championships. If not a purpose of competing in the national championship is questionable.

Here again the BBFM was lucky, it was the winning athletes of the competition who grabbed the seats of the national squad, apart from the changes on the decision on one athlete who is an athlete of Male’ Fitness Club. At the selection process Mr. Rasheed was not selected to the national team, however the decision has been altered over night for an unknown reason and he has been granted place in the national squad.

Apart from the selection there are things which needs to be considered.

The athletes on the national squad has to be looked after, the preparation for such an even costs a fortune for the athletes compared to the income they gain. Among the selected athletes there are two athletes from MNDF and two more athletes’, one from MFC and one from Master Muscles Supplement Showroom.

MFC has proudly sponsored half the cost of Diet required for the athlete from MFC and half the cost of the supplementations, without any formal information from the association to MFC that this athlete has been selected to the national team. Some may ask do I have to be informed, the answer is yes as the responsible person at MFC I have to be informed if an athlete from MFC has been selected, it is not the athlete who comes and tells us that he has been called by mobile phone for a selection and he has been selected, if this is what BBFM believes this is very unprofessional as the association has to respect the center which the athlete belong.

It is also unfortunate that the athletes claim that there is no proper information and guidance from the association with this issue on training for the Beach Games. The association should confirm if the athletes have to raise their own funding, but I believe that association should look after the National Squad if they want productive results in international events. After all who is to be questioned if the athletes don’t reach the expectation on the games?

What’s left behind …

As I said that the association needs to be re structured with a formal election process, if not the credibility of representing the country on international events is questionable. The association needs to abide by the following of the Associations Act (Act No: 1/2003, Article 36: Existing Associations)

a) Associations registered with the Ministry of Home Affairs, Housing and Environment under Act No. 26/82 (Law of registration of associations, clubs and parties) and existing at the date this Act comes into effect, shall upon this Act coming into effect be deemed to be registered under this Act.

b) Where Governing Regulations of associations are registered with the Ministry of Home Affairs, Housing and Environment prior to passing of this Act, such associations are required to alter them such that the Governing Regulations are in compliance with this Act, and submitted to the Registrar of Associations within one year according to Gregorian Calendar from the date of this Act comes into effect.

As per information received the bodybuilding governing body has not submitted its revised constitution after the said association act came into existence. This make the governing body paralyzed to conduct its activities presenting the country in international events, due to the reason that the BBFM has not met the legal law of Maldives, and can no longer be called a valid entity.

What else should be done?

Clear and short, the athletes, contributing well wishers and the public should know the who and who of the association, yes the responsible persons after a formalizing the association.

The athletes and the well wishers are calling for elections of the BBFM

ALZHEIMER’S AND FITNESS

2008-07-18T17:34:00.001+06:00

Take a look at the magazine covers on the news stand, not surprising that you will see interesting headlines which interests you. “Exercise to Loose Weight”, “Exercise to control diabetes”, “Exercise fights depressions” and many more like “Get you beach body in six weeks”.

Ever heard about the benefits of exercises for people with Alzheimer’s? In fact exercise does. In February 2001, only two articles in professional journals documented the multiple benefits of physical fitness training for non-institutionalized early- to moderate-stage persons with Alzheimer's disease. The author's Alzheimer's Disease Rehab by Students program (Arkin, 1999) showed dramatic gains in physical fitness and mood, maintenance of function in multiple language measures, and a slower than typical decline in mental status after a year of exercise.

What is Alzheimer?

A disease named by the German physician Dr. Alois Alzheimer during 1906 which is a brain disorder. Alzheimer’s destroys brain cells causing problem with memory, thinking and behavior. This disease can become severe enough to affect work, moods and social life.

Symptoms

The Alzheimer’s Association indicates the following 10 warning signs which may relate to Alzheimer.

1 – Memory Loss
2 – Difficulty performing familiar tasks
3 – Problems with language
4 – Disorientation to time and place
5 – Decreased judgment
6 – Problems with thinking
7 – Misplacing things
8 – Change of mood
9 – Change in personality
10 – Loss of initiative

How exercise helps?

Starting an exercise program is hard for everyone, it is understood that individuals with Alzheimer’s feels better both physically and emotionally with regular exercise. Moderate exercises like walking for 30 to 40 minutes a day is proven to be beneficial to enhance moods and feel better. Exercise can control many of the health problems and also improves flexibility, strength and mobility. Exercise can help to maintain the behavior of a person with Alzheimer’s in addition physical activity can be called an enjoyable moment for them.

Chief Medical Correspondent of CNN Dr. Sunjay Gupta reports on how exercise could prevent or slow down the onset of Alzheimer's.

Will BBFM call for elections?

2008-07-15T03:50:00.000+06:00

My previous post “BBFM demonstrated administrative disaster at Mr. Maldives 2008” has created a lot of hype among the administrators, managers and the top athletes in the bodybuilding community. People from different angles have thrown questions regarding the issue. These are the questions I’ve received by e-mail answered …

1 – Who is responsible for calling for an election?

The Ministry of Youth and Sports has publicly announced that all the sports governing bodies should under a formal election process. But it is not the responsibility of the Ministry of Youth and Sports to call upon an election for private associations like Bodybuilding Federation of Maldives. It is the responsibility of the founder members to call upon a formal election process.

2 – Who are the eligible members to vote?

All associations should call upon to seek members. As far as concerned it could be an individual, club or company which contributing to the sports in accordance with the constitution of the association. To seek members it should be a public announcement.

3 – Who is entitled to run for the Executive Committee?

Any member or member club should be entitled to nominate a candidate for the election according to constitution of the association. The executive committee should be elected with a free fair election by the eligible voting clubs or members.

4 – Who are the most deserved candidates for the executive committee?

This is a very clear question. Although Male’ Fitness Club is the pioneer fitness center in the Maldives, Muscle Load has been the pioneers in the sport of bodybuilding in Maldives for this reason they should step up first with a candidate or more when it comes to BBFM. Secondly Sports & Recreation Club of Maldives National Defense Force (MNDF) shall nominate a candidate for the executive committee. Third Police Club of Maldives Police Service will be the right place to nominate a candidate for the election. Apart from this leading ex athletes, trainers who want to contribute for the sport will be right candidates. A mixture of these can put up ideas to develop the sport and build an infrastructure for future development.

5 – Why are you concerned on this matter? Do you want to run for a post at BBFM?

Absolutely no, I have no interest in running for any post in BBFM, and I will not as I am not a person who strictly concentrates on one sport. As a trainer I concentrate on conditioning sportsmen from every single sport including bodybuilding, this justifies that at my field of work bodybuilding is a fraction only. And to be more realistic management and administrations is not my field of work.

I personally am not concerned at this, but I have been called by many athletes and individuals from the bodybuilding community asking about this matter as I have been a bit involved in the BBFM doing what was requested by colleagues who run the show. Also I believe at the moment the right people are at the helm of BBFM at the same time I believe there should be an election to validate this and to elect an executive committee to meet the legal status of the associations act and to gain contribution from the vast majority of contributors for the sport like Muscle Load, MNDF, Police Club & any other who has contributed in the past, this makes the scope and reach of the sport bigger.

6 – What is your interest in working towards the election of BBFM. What do you gain out of it?

Very clearly it’s to stable the bodybuilding community, to develop a proper administration who will be responsible to legislate all rules of the games. Who will be answerable to all matters with regard to the sport. In short re uniting the fractions and to work for the development of the sport.

A smooth running of development of sport which will give all athletes comfort and a reason to live the sport they love. I am an athlete oriented trainer. And I work for their interests only. Last but not the least, to clear the doubts of me wanting a seat in BBFM, once and if the elections are conducted it will be clear who and who wants to lead the association.

THE EXERCISE PARADOX

2008-07-02T00:08:00.005+06:00

You’ve heard it all your life that exercise is good for your health and wellbeing.

However, in one paradox of biology, regular high intensity exercise can increase formation of dangerous free radicals. These molecules damages cell membrane, proteins and DNA (deoxyribonucleic acid) the materials that forms your genes. Long term consequences may be faster aging process and an increased risk of cancer.

What is a free radical?

A free radical is a molecule that’s missing at least one electron in its outermost orbit, which causes it to be negatively charged. Like most things in nature, free radicals seek to remain neutral, and in an effort to achieve this balance they bump up against healthy cells in your body and steal electrons from them. This process is similar to an electric shock that leaves the once healthy cell, damaged and mutated. Unfortunately the process doesn’t stop after damaging the first cell. This newly damaged molecule is now missing an electron and becomes a free radical. Each free radical that is created zaps electrons from healthy molecules to form new free radicals, thus creating a chain reaction that damages thousands of cells along its path.

Is exercise the only cause of forming free radicals in your body?

The good news is your body has inherited the ability to fight against the free radicals in normal conditions. (By producing three substances glutathione, catalase and superoxide dismutase). The problem occurs when free radical formation exceeds your body’s ability to produce antioxidants. This is when the athlete or the exercising individual uses 10 to 20 times more oxygen than of a sedentary person.

Exercise is not only the cause, environmental pollution, cigarette smoke and car exhaust contains free radical molecules. And the horror … research indicates mental stress is the highest cause.

Imagine that every time you breathe, free radicals are formed. This process is similar what you see when an apple slice turns brown when exposed to air. You body can defend against normal levels of free radicals. But if you exercise intensely, live in a polluted area and you have a stressful life the risk factor is high.

Why is it advisable to take your multi vitamins daily?

This is an area where we should educated people, it is advisable that all professional athletes and exercising individuals take Multi Vitamins daily. The fact is free radical formation can be prevented by taking in Vitamin C, Vitamin E, Vitamin A, selenium, coenzyme Q10 and glutathione.

It’s understood that people who have a well balanced diet, and who does take a Multi-Vitamin / Mineral and Antioxidant supplementation daily are free from risk. Ever heard of the saying “Take care of your body for the first 50 years of your life, and it will take care of the next 50”. Supplementing with vitamins, minerals and antioxidants with a balanced good diet will keep you safe and promote optimum performance.

References:

Journal of Sports & Exercise Science, Research finding on how exercise stimulates production of free radicals and how antioxidants minimize their damage by University of California, Berkeley.
Packer L, "Oxidants, antioxidant nutrients and the athlete," J Sports Sciences, 1997;15:353-63; Vasankari TJ, Kujala UM, Vasankari TM, et al., "Increased serum and low-density-lipoprotein antioxidant potential after antioxidant supplementation in endurance athletes," Am J Clin Nutr, 1997;65:1052-6.

The BBFM demonstrated administrative disaster in Mr. Maldives 2008

2008-06-25T13:29:00.004+06:00

Thumbs up to Munko and Co of Atoll Entertainment who was the event organizer. It was a smooth ly organized event.

This event has been a huge success at the start (1999) and the sport was on top gear until 2002. The administrations have failed to concentrate on promoting the sport since 2002, and the down fall cannot be stopped until we find a responsible and mature administration for the BBFM.

The governing body failed to abide by the rules and regulations of judging:

Article 13.8 of IFBB Rules for Bodybuilding, Fitness and Body Fitness clearly states that at no time the number of judges should be fewer than 5. At the time of the competition there were four judges on the judging panel. After the competition athletes confirmed that the governing body mentioned “judging was conducted by 3 on the panel”. The governing body has not released any official statement with regard to this issue. Still with the four judges on the panel the credibility of the decision are questionable.

Acceptance of the fact by the governing body that the panel was not constructed as per the standard set by the rules of the game gave the athletes questions on the credibility of the decisions.

The final decision!

Mr. Mahmood Ziyad of Maldives National Defense Force was awarded Mr. Maldives, the judgment was made by the few judges on the panel without calling all three contenders for the title on the stage. It took me on surprise that all the contenders for the title were not called on stage for a comparison.

Clearly the first choice for the title was Ziyad, he was in better shape than any other competitor, but does this give the bodybuilding fans and the competing athletes a fair treatment. It’s understood that the decision should be made after calling all participant on stage and a comparison from the judges as the show is solely focused on the title holder, I believe that’s the reason why this event is called Mr. Maldives if not it could have been named Maldives National Bodybuilding Championship.

At the end of the show while leaving the hall a lot of former athletes team mangers questioned me “how the judging was conducted without three of the contenders compared?” I replied I don’t know if the laws of the game have changed or not, I have to check on it. Still supported saying it was deserved win for Ziyad.

Mega Cash Prize.

The governing body has come up with awarding mega cash prize for the future events, will giving away huge sum of cash produce great bodybuilders in this country. Absolutely No.

Looking in to the history of 10 years the governing body has not implemented a proper development program to promote the sport. Technically all the questions about development went into bottom line saying lack of finances.

Do we need a lot of finances do go and conduct seminars in the secondary schools about weight training? Do we need a lot of finances to demo the students the simple basics of weight training? Have we tried to communicate with the school sports supervisors about making the youth aware what weight training is? Development needs a plan and to use the experienced past athletes add few hours promoting the sport.

No matter how big the cash money is it’s difficult to fill up the competition floor with new comers without a development plan to make the sport popular.

Sit back and think about this sport with a passion for it …

How long will Afrah, Nihad Rasheed, Mohamed Ibrahim, Mahmood Ziyad, Abdul Haseeb, Yoonus Rasheed and Co compete as these competitors have been competing since 1999. Even now some big names in the sport like Body Ala, Imad, Alsamath, Mifthah have retired and there aren’t positive replacements of them.

Who’s Who?

The Ministry of Youth and Sports has announced that all the associations have to go through it’s a formal election process. I believe the question should be raised on Bodybuilding Federation as well. A diverse range of people from different organizations are pumping in money to develop their athletes for this sport. Organizations like Maldives Police Service, Maldives National Defense Force, Muscle Load, Male’ Fitness Club and a private company called Lumber Private Ltd did send athletes to this year’s competition.

The association needs to justify the policies of being a member, need to conduct formality and elect a group of people from all these areas that are at the moment spending on the athletes to further this sport in the country.

I think it’s high time we think about the future of bodybuilding … BBFM should call upon to seek members, have a congress involving members to pass the constitution, formalize all the basic of running the organization. Without a proper foundation growth will always be in question!

“In sport, there are no limitations, no barriers of race, religion, politics or culture. In sport, we are in touch with each other” Bodybuilding is important for nation building. Ben Weider, O.C., C.St.J, C.Q., Ph.D., Founder & Honorary Life President IFBB

CONGRATULATIONS MALDIVIAN NATIONAL FOOTBALL TEAM

2008-06-22T23:37:00.004+06:00

Marahaba Marahaba Gaumee Teemah Marhabaa!! Beat India and Copy INDIA … We can be much better than this!!! Let us be original. After few years maybe an Indian news paper will say that Maldivians learnt to celebrate copying their ways.

Best wishes and congratulations to the Maldives National Team, you have proved to be the king of football in the South Asia.

It was a dramatic game of football where the national side of Maldives made history is Sugathadasa Stadium, both sides fought till the last minute to be crowned as the South Asian Champions.

When our team proved that we are the best in the region with Mukhtars thunderbolt at the dying minutes of the second half it was time for a nationwide celebration, and also different people looked into the win at different angles. Some claiming their hard work for football development in Maldives.

It is a well-known fact that the Maldivians learnt their soccer from Sri Lankans. There have been many reputed Sri Lanka coaches who later moved on to Male to coach Maldives. Those hard efforts and humble beginnings are now paying dividends. People who learnt their ‘a’ and ‘b’ in soccer alphabet are now giving us a dose of our own medicine. “19^th June 2008, Daily News Sri Lanka”

Well it is understood that we had Sri Lankan Coaches and players in the local top club. that doesn’t give the Sri Lankans the right to claim that we learnt our “a” and “b” of football from them. The people of Maldive had worked hard.

Neither the football governing body nor the sports governing body is entitled to claim that it’s only their hard work, it’s also the work done by the people of Maldives. Ask this question “How many of these players has become a top level footballer being in a proper youth development program?. Almost all of the players on this team came from different atolls; the atoll community should be praised for developing these talent. Looking into the facilities available in atolls developing players like ARIF, ISMAIL, IMRAN, MUKHTAR, THORIQ and SAEED is almost an impossible task. And the island community should be proud of this.

At this point we need to raise serious questions to the football governing body if we are to defend the title in the coming years. We need a future infrastructure for youth development concentrating on all atolls if we are to tap talent and to keep this title back in Maldives.

We need the governing body to build up a structure where the top teams in the first division and leading teams in the atoll community should have their football training academy for youngsters, we need the governing body to arrange youth tournament on a bigger scale where the teams represents their junior under 14, 16, 18 and see our youth climbing the ladder to represent the country on an international level.

It is understood that FAM is undergoing a remodeling phase where a new elected chairman and an executive committee will be elected shortly. I believe that largest association in the country need a committed person who is willing to explore and develop football in a larger scale nationwide, who have a passion for the beautiful game. If the expectations are unmatched it will break the hearts of thousands and thousands of fans within this small nation.

It’s time we need to think on a positive attitude to develop talent for future, I am convinced that if a proper development plan is not produced we might have to dream or even wait 17 more years to bring back this title home.

Now that we are the kings of South Asia we need to think on a bigger scale for the future, as a football fan I would want to see Maldives playing in the Asian Championships. We need the rich to spend on sporting academies to make this a reality.

PREGNANCY AND EXERCISE

2008-05-23T00:06:00.002+05:00

The topic needs a long and detailed explanation; my next few posts will concentrate on the Pre & Postnatal Exercise Recommendations. First I will take short route to explain the physiology of pregnancy briefly.

In the past exercise during pregnancy is considered taboo, and pregnant women was encourage to adopt a sedentary lifestyle (you can get the concept from the Dhivehi word “Baliveinnun”). But now pregnancy is considered as a unique time for behavior modification, and is no longer considered a time for confinement.

Sports Scientists and Medical Doctors confirm the following as concern areas when exercising during pregnancy.

1 – Miscarriage: A concern for many women considering and exercise program during pregnancy, particularly on the first trimester. There are number of reports indicating that running or aerobics does not increase the rate of spontaneous miscarriage (Jarret and Spellacy, 1984; Clapp, 1998)

2 – Congenital defects: It appears that continuing regular exercise does not increase the chance of a birth defect in a baby.

3 – Premature outcome: All the available evidence indicates that continuing or starting a regular exercise program does not increase a woman’s chances of either rupturing her membranes or going into premature labour (Lokey et al, 1991)

4 – Foetal development: Clapp (1998) states, that if a women exercises 20 minutes at a moderate intensity (intensity to measured using the Rate of Perceived Exertion) three times a week right through out the mid and late pregnancy, she will restrict foetal fat deposition without interfering with the growth of other foetal tissues.

Physiological changes during pregnancy

1 – Cardiovascular adaptations: The pregnant mothers body works harder than ever before demanding more oxygen, this means the symptoms of tiredness occurs sooner.

2 – Thermoregulatory adaptations: Feotal hyperthermia, leading to abnormal foetal development, is a concern if the mothers core temperature is elevated following exercise. In addressing this concern the mother’s resting body temperature is reduced and her ability to get rid of the heat the skin is improved.

3 – Respiratory adaptations: Feeling of breathlessness is coomon with a mild exertion. Due to the physiological changes in the body (rib cage elevates and widens to compensate for the restricted movement of diaphram) the deapth of every breath taken increases by 50%.

4 - Hormonal adaptations:
Oestrogen: stimulates the growth of the uterus and breasts, and high level of oestrogen can result in excess water retention, nausea (specially in the first trimester) and joint looseness.
Progestrone: Thickens and develops the walls of the uterus, controlling and relaxing to stop contracting excessively.
Relaxin: Softens ligaments, cartilage and the cervix, allowing these tissues to spread during deliver. This is a major area you should be careful whilst doing stretching exercises.
Insulin: resistance increases during pregnancy, this make the pregnant women’s pattern of energy utilization similar to that of a mild diabetic. In mid and late pregnancy insulin resistance serves to utilize more fat for maternal energy and rest during exercise.

5 – Musculoskeletal adaptations: The position of the growing uterus together with the weight gain causes expectant mother’s center of gravity a shift (up and out) increasing the mechanical stress on particular areas (Wang and Apgar, 1998). Becoming increasing lordotic the stomach muscles can be strained as they stretch and the back may become sore. When the belly grows through pregnancy strong abdominals are needed to support the weight of the baby and to protect the back, also will give the muscles of the uterus some extra help during delivery.

With reference to the above information it is clearly understood that it’s important to prepare yourself for pregnancy, doing some fitness programs strengthening your cardiovascular fitness and strengthening your muscles specially the abdominals and the pelvic floor muscles are vital.

BE A FITNESS PARENT

2008-05-19T03:39:00.002+05:00

The percentage of obese children has more than doubled in the past 30 years. Many factors are affecting the epidemic around the globe. What if I say technology is the real culprit for children to adopt a sedentary lifestyle, yes we have taught our children to sit in from of the TV watching their favorite program, playing the most modern video games or sitting at the computer without any kind of physical activity.

What exercise is the best for your child? From traditional “Aila Kulhun” to dancing whichever your child stays interested in will keep your child fit and healthy.

Below are some guidelines on activity recommendations for children,

INFANT:
No specific requirement (Physical activity should encourage motor development)
TODDLER:
1 ½ Hours (30 minutes planned and 60 minutes unstructured physical activity)
PRESCHOOLER:
2 Hours (60 minutes planned and 60 minutes unstructured physical activity)
SCHOOL AGE:
1 Hour (Break up physical activity to bouts of 15 minutes)

My 5 tips to raise a fit child,

1 – Be a role model, as parents adopt a healthy lifestyle on your eating habits and activity habits.
2 – Participate in physical activities with your child, go walking, swimming or what you child fancies
3 – Teach and establish a proper and regular physical activity timing for your child
4 – Keep it fun, make you child participate in activities he or she likes, school sports like football, tennis or athletics are all good options if your child enjoys it
5 – Establish proper meal timings for your child with good nutritious food

It’s time all parents become fitness parents to better your child’s future.

REDEFINED INTENSITY – Home Exercise Program For Beginners

2008-05-11T09:44:00.003+05:00

Redefined Intensity from Zeroc on Vimeo.

It all started with this blog during February 2007, as a personal trainer I was committed to train my clients to the best of my ability. But this space of mine on the internet opened up a totally new venture for me in my chosen career.

My interest to educate public has grown enormously; this is a dream project where I will be releasing an exercise VCD called REDEFINED INTENSITY – Home Exercise Program for Beginners which will instruct people to workout at home with the use of only a pair of dumbbell at beginner level 1 and beginner level 2. The project has begun … COMMIT TO BE FIT

My aim is to complete this project and donate all the finances raised from this project to KUDAKUDHINGE HIYA (for the children in need).

I request any interested sponsors who wishes to contribute in this dream project to contact me on zinan@fitness.com.mv

Thank you

BUT? … GET YOUR BUTT ON RIGHT TRACK!

2008-05-09T11:18:00.003+05:00

But, Bill Phillips says 20 minutes, 3 days a week is the solution …
But, Doesn’t daily cardio burn ups muscles …
But, I believe doing hundreds of sit ups daily trims the waist line …
But, Some says in a cardio routine you start to lose fat after 2o minutes …

People have plenty of buts, the irony is, with all these buts they still can't figure out why they are not loosing those annoying body fat.

You must be wondering if you should do short duration high intensity or long duration, low intensity cardio routines. Experts suggest that High Intensity Interval Training is one of the best cardio training systems if you are trying to lose fat. Provided you are healthy and your doctor approves you to undertake a high intensity exercise programs, and you have already build a significant level of aerobic fitness.

In other words, forget the buts and get your butt on the right track! Put your mobile phone and the magazine away and do a real cardio workout. Your body will get leaner day by day …

High Intensity Interval Training is the technique of alternating short (30-60 seconds) periods of low to moderate intensity. This workout normally last a total of 15 to 25 minutes.

Here is how you do it for 21 minutes when you get on the treadmill …

Speed 6.o: 5 Minutes (Warm Up)
Speed 7.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 8.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 9.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 10.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 11.00: 1 Minute (Work Interval)
Speed 6.00: 1 Minute (Recovery Interval)
Speed 12.00: 1 Minute (Work Interval)
Speed 5.00: 5 Minutes (Cool down)

You may also use a stationary bike or any piece of cardio equipment by changing intensity on a similar manner as given above. Well it’s not all about giving it a try on the treadmill; you need to do some adjustments in the diet to maximize results.

Five small meals a day for women and six small meals a day for men or just forget it is the right phrase used by the nutrition professional.

The benefits of frequently eating include:

1 - Faster metabolic rate
2 - Higher energy levels
3 -Less storage of body fat due to small portions
4 - Reduce hunger levels and cravings
5 - Steadier blood sugar and insulin levels
6 - More calories usable for muscle growth
7 - Better absorption and utilization of nutrients

Yes you can get some good results with a well constructed three meals a day but it would not even be near to your maximum potential. It would be like comparing a Porsche to a Toyota.

COFFEE AND SPORTS PERFORMANCE

2008-03-21T23:59:00.003+05:00

History confirms that coffee was discovered 1000 years ago, now in the modern day almost more that 85% of Maldivians drinks coffee on a regular basis. Thousand of years passed and still there is this mystery on scientific evidence the effects of active ingredient caffeine which is found in coffee. Caffeine is known as the most widely used stimulant drug in the world, mostly used in the form of coffee.

I hear many people say that they could easily fall a sleep after a cup of coffee and it has no effects on them to keep them awake or it doesn’t make them alert. Once caffeine is enters body it is well absorbed and peak blood level occurs. Within few days of regular use body develops a tolerance to the effects of caffeine. Like caffeine increases blood pressure of a first time user but no significant change in a frequent user.

Does caffeine has an impact on athletic performance?

A controversial issue, there are studies that confirms that using caffeine has no significant impact on high intensity or high performance sports such as sprinting, but it gives a positive impact on aerobic endurance athletes.

Some guidelines for athletes who use coffee (caffeine) as a stimulant to increase sports performance:

1 – The maximum effect of caffeine is reaped after 3 to 4 hours of using caffeine
2 – Be cautious as some individuals experience a significant drop in performance during the race or game.
3 – Make sure that you have used caffeine under variety of training conditions as a new user might experience difficulties. Never try something new on a race or game day.
4 – Make sure you are aware that if your caffeine level is way too high in your urine you get positive for illegal drugs under IOC (International Olympic Committee) standards.

Caffeine as a drug:

Understand that if your urine test contains more than 12mg/ltr of caffeine you will be positive for illegal drugs (anabolic steroid) as a competitive sports man. That is if you consume 8 cups or more of coffee you will have more than the set standard of caffeine in your urine and will considered as a deliberate attempt for doping.

DEPRESSION

2008-03-08T01:11:00.003+05:00

Have you ever felt a prolonged sadness, have you ever felt hopeless or helpless for a prolonged time? If so you have suffered a depression. Research indicates that one in every four women and one in every six men suffer from depression at some part of there life.

SYMPTOMS

Feeling sad, anxious or empty
Feeling hopelessness
Difficulty concentrating
Difficulty remembering and making decisions
Overeating or loss of appetite
Aches, pains, headache, cramps
Digestive problems
Fatigue and less energy
Loss of interest in pleasurable activities including sex
Restlessness
Feeling helpless and worthlessness

HOW DOES EXERCISE HELP?

Research confirms that exercise can help improve symptoms of some mental health conditions such as depression. Although it isn’t fully understood how exercise reduces symptoms of depression. Some evidence proposes that exercise raises mood enhancing neurotransmitters in the brain, and boost feel good endorphins, reduces muscle tension, makes you sleep better and reduces the level of stress hormones.

Dr. Vickers-Douglas says small bouts of exercise may be a great way to get started if it’s initially too hard to do more.

EXERCISE RECOMMENDATION

30 minutes of exercise a day for a minimum of three to five days a week will significantly improve your self esteem and ease the symptoms of depression.

When choosing exercises choose activities you consider fun, which you enjoy. Some may enjoy and out door walk for a start or other may enjoy pumping iron at the gym. It’s all your choice, get started with what you desire and keep moving.

NUTRITIONAL RECOMMENDATIONS

First thing first, do not skip meals. Eat more organic food, concentrate on food rich in Vitamin B12 (liver, kidney of lamb and beef, sardines, lean beef, lamb, tuna, eggs etc) and folate also called folic acid (soybeans, kidney beans, asparagus, walnuts, spinach etc). Should not forget omega-3 fatty acid which is found in tuna.

Note that alcohol, sugar, tobacco and caffeine worsen emotional status.

References:

National Institute of Mental Health, US Department of Health and Human Services
Revolution Health, Personal Health Journal

TAKE A PILL OR TAKE A WALK ...

2008-02-22T04:04:00.002+05:00

Ever heard that what is good for your heart is good for your sex life!

Well exercise is good for your heart, exercise makes your heart work more efficiently, does that mean exercise should be good for your sex life. At a certain age some men faces the problem of erectile dysfunction (impotence) or else some are born with this disorder.

Would you believe if I say the cardio vascular system is responsible for erectile function? Yes it is. Problem with circulation and coronary heart disease (CHD) shows early symptoms of erectile dysfunction. Mind you impotence is not a disease it’s a condition.

According to Goldstein exercise appears to ward off impotence for the same reasons it can prevent heart attacks! The correlation shown by Goldstein states that “Both conditions involves poor blood flow to the organ, exercise helps to keep blood vessels clear. In fact impotence can be early symptoms of heart disease since the penis is more sensitive to slow down in blood flow than the heart.”

Types of impotence / erectile dysfunction:
1 - Arteriogenic Impotence: When the arteries supplying blood to the penis do not bring enough blood.
2 - Venogenic Impotence: When the veins on the penis leaks blood and prevent development of a rigid erection.
3 – Neurogenic Impotence: When the nerve supply to the penis is very delicate and complicated.
4 – Diabetes Mellitus related Impotence: A disease affecting the nerves to the penis.
5 – Endocrinologic Impotence: When an imbalance or insufficiency of sex hormones in the blood stream.
6 – Psychogenic Impotence: When mix factors arise and a long standing impotence leads to a secondary psychiatric disorder like depression etc.

Statistics indicates that quarter of men aged above 54 years are affected with this condition, keep in mind that prevention should be the first goal.

Goldstein also stated “If men exercise they’ll have a lower chance of ever having this condition of erectile dysfunction”

Studies have shown that regular exercise means 10 or more years free from erectile dysfunction, so why not take a look at the guidelines for prevention. A moderate intensity cardiovascular (aerobic) exercise routine as frequently is proven to be beneficial for impotence.

Start with a walk; gradually walk your way to stride long distances up to 30 minutes to 45 minutes. You can increase intensity carefully week by week. Now that you have achieved your goal of long distances increase intensity for slow jog and to fast jog. Cross training and swimming is also considered beneficial if you do not like walking. Caution on biking as some researches indicates that it increases risk of impotence dues to the movement pattern and tension on certain muscle when seated for long on a bicycle seat.

Make the exercise regime a part of your lifestyle.

Take a pill or take a walk, you decide …

ONE YEAR OF BLOGGING & …

2008-02-18T00:08:00.001+05:00

Credit goes to Subcorpus and Nazeeh who gave me the idea of blogging, at that time I did not know what a blog was and was in doubt that I could find time to write. I remember the coffee table which we discussed about blogging where Subcorpus convinced me that a fitness blog is a good idea for someone like me. Today I could say I am glad that I made this page on internet from which I hope a lot of people will benefit with information regarding fitness.

Below are some stats which I found interesting.

Total number of posts: 66
Total number of comments: 318
Most popular posts:
1 - Is sex a good exercise
2 - Goalkeeper Imran fit to play

Thanks to all of you who have visited my space on the internet.
One year of blogging & looking forward to continue …

Yours in better fitness
Personal Trainer

YOU DECIDE !

2008-02-08T23:28:00.000+05:00

Why is there this obsession with knowing how much people around you are lifting? I am sad to say that many new comers to the world of bodybuilding start off on the wrong foot.

In my personal experience the trainers in the gymnasiums are always overridden when the obsessed new comers comes in to train. All what they believe is that the only thing that matter is weight! Technique is often overlooked and there is just the desire to pile on that weight and push those reps out. Even if this means holding their breath on that last repetition, pulling a face that resembles severe constipation and looking like they are auditioning for the Body Popping Championships.

I have lost count to how many times I have been asked, “How much can you bench press?” I am a person who really don’t care about the amount of weight I could lift. The only thing that matter for me and what I look for in a client is technique. It has now got to the stage where just for my personal amusement.

I try and estimate a figure that will be more than their bench weight, just to see the disappointment on their faces. The truth is, I am not impressed with how much anyone can lift until I see their technique, because that is the deciding factor for me and should be for you. If you are just starting out or currently train with very heavy weight, do not fall into the trap of just going for maximum weight, with no consideration to anything else. You will put your body at a higher risk of injury.

Use a weight that you can safely lift yourself, without bouncing the weight off your body. On a final note, have a look around the gym and see who is really working out. Is it the guy underneath the bar on the bench press or his poor spotter who is working so hard, he is actually doing a set of deadlifts, to ensure his friend can have an ego boost?

Train strictly with weights that you can lift and if that means reducing weight so be it. In the long run, you’ll experience far less injuries (if any) and pack on far more strength and lean muscle.

Now guys you decided if this is EGO TRAINING or WEIGHT TRAINING?

SMASHING MYTHS ABOUT SQUATS

2008-02-02T16:15:00.000+05:00

Down the road, in a gym far away

A young man was heard to say,

"No matter what I do, my legs won't grow!"

He tried leg extensions, leg curls, leg presses too.

Trying to cheat, these sissy workouts he'd do!

From the corner of the gym where the big guys train,

Through a cloud of chalk and the midst of pain,

Where the big iron rides high, and threatin' lives,

Where the noise is made with big forty-fives,

A deep voice bellowed as he wrapped his knees,

A very big man with legs like trees,

Laughing as he snatched another plate from the stack,

Chalked his hands and monstrous back,

Said, "Boy, stop lying and don't say you've forgotten!

Trouble with you is you aint been SQUATIN'!!"

(Jeff MADDOG - University of North Carolina)

MYTH: Squats are bad for the knees.
Stress imposed on the ligaments, tendons and other connective tissue whilst resistance training thickens the joints. Also strengthens the muscles surrounding the knee joint and the stability of it, further improving the joint integrity. Proper stress produce adaptation.
Whenever you squat your feet position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Individual must determine their own best stance.

MYTH: Squats are dangerous for the spine.
If performed with a neutral back back, the weight is borne directly over the spinal column, and torque as well as shearing force is minimized. Weight training is supposed to strengthen the supportive tissues of the body (bones, muscles, and connective tissues).

MYTH: By placing weight blocks under the heels can isolate quads better when doing a squat.
This practice of putting blocks or weights under the heels is widespread among bodybuilders in order to gain better isolation of the quads. There is a problem here “your knees go way out over your feet”, which puts a great shear and compression on both the cartilage and ligaments of the knee. In time this can cause serous damage to your knee joint.

MYTH: Squats will give you a broad butt.
Would you believe that you will have a broad but for sitting and standing? Squatting is sitting down and standing back up so if this gives everyone a broad butt I can imagine a world with people having broad butts allover. Come one your maker gave you small, medium or large butt it’s purely genetics be proud of it and SQUAT with it!

MYTH: Squats are only good for strong men or serious athletes.
Never done it before? Get a trainer to teach you’re the great exercise. A Squat when done properly can be rewarding for everyone, it increases lower body strength, stamina, stability, balance, bone density and prevents from lifestyle diseases like osteoporosis. It’s for all of you not only for strength athletes.

A TOUGH CHALLENGE ...

2008-01-22T15:43:00.001+05:00

Football is the number one sport in the country, being a personal trainer I have always had the desire to work in this beautiful game. I have always been asked by all my students the limitation of work for personal trainers as they assume their job is limited within the four walls of a weight room. What do I say? It’s absolutely wrong, for personal trainers the task they can undertake and what they can do are unlimited.

Working in with footballers like New Radiant & National Teams defender Sobah, Victory and National Team’s Goal Keeper Imran, New Radiant’s former captain Ahamadey had given me some experience.

I was approached by Victory SC to work as their Physical Trainer few months ago, it’ was an interesting task to take over to serve the biggest and the most successful club club in the country would give me in-depth experience in my career. The teams includes the countries finest talent like Fazeel (Oppo), Isse, Anil, Imran, and many more …

Apart from the top talent in the team it is a privilege to work with the most successful football coach in the country Mauroof Ahmed (Martey), Assistant Coach Ali Suzain, General Secretary Marzooq (who is a good friend and a school mate) and the rest of the technical team in Victory SC.

This is a tough challenge still I am confident that I am in to give Victory SC the best of Physical Fitness. I am in to do something good for football in this country, I am in to show the depth of work for future young trainers coming into the fitness industry.

Related News:
Haveeru Daily News
Maldives Soccer
Jazeera News

SING YOUR WAY TO BETTER SEX

2008-01-08T02:40:00.001+05:00

While in a café with some friends a secondary school friend approached and asked me about what I do, I replied him that I am a Personal Trainer. It did not surprise me when he cracked a joke asking me "do you have an exercise program which can enhance sexual performance". This is something many people ask as a joke, maybe it’s just a joke or looking for information.

Well yes exercise does play an important role in everything; a program can be prescribed to shift your pleasure factor into top gear. There have been so many researches out there which proves some specific exercises along with common strength training exercises to strengthen specific muscle groups does help to sing your way to better sex.

The workout

1 – Advance Hip Extension 2 Sets x 10 Reps

Why: This exercise is better that a normal crunch as it adds bonus to lower back strength, to enhance any performance lower back strength plays a vital role. This exercise is great from lower back, abs, butt and thigh.

How: Lie on your back with one knee bent and your foot on the floor. Straighten your other leg in the air, but keep your knees side by side. Lift your hips to align with your shoulders and knees, but keep your hips square. Hold for a few seconds. Complete two sets of 10 repetitions, resting between sets, then change legs.

2 - The Kegel Exercise 10 reps

Why: This exercise was developed in 1940s by Californian physician Dr. Arnold Kegel, the move strengthens your PC Muscles (Pubpcoccygeus). The exercise gives you a more mobile pelvic for tilting and contraction.

How: Clench the muscles you use to stop going to the toilet midstream - you should feel your pelvic muscles drawing up. Hold for 10 seconds and breathe in and out. Now lift up your pelvic muscles a bit more and hold for another 10 seconds. Allan's tip is to imagine you are taking your pelvic floor up in an elevator. Take the elevator to the third floor and hold for another 10 seconds, then up to the fourth floor and hold for 20 seconds.

3 - Pelvic lifts 2 sets x 10reps

Why: This exercise strengthens your butt, hamstrings & lower back. As mentioned in previous exercise strengthening the lower back is the key component.

How: Lie down on your back with your knees bent and your hands by your side. Lift your pelvis up and down as if you were having sexual intercourse.

4 – Push Ups 2 sets x 10 reps

Why: While maintaining the position for a push up the body strengthens chest, shoulders, arms and also provide a static strengthening for the core (mid section) of your which is essential.

How: Lie down on your stomach with your hands parallel to your shoulders, Push up with your hands until your arms are straight and your chest and knees are off the ground. Then lower your body so it almost touches the ground.

Don’t forget a 20 minute cardiovascular training routine twice a week is important to improve stamina, and stamina is important for you to rock and role all night long.

References:

1 – Interview with Jim Pfaus, PhD, a professor of psychology and neuroscience at Concordia University in Montreal
2 – Penhollow TM and M Young, Sexual desirability and sexual performance: Does exercise and fitness really matter? Electronic Journal of Human Sexuality, October 5, 2004. Vol.7
3 – Stanford University. Kegel exercises. http://womenshealth.stanford.edu/femalesexualhealth-kegel.html

BANANA ...

2008-01-05T13:11:00.001+05:00

Happy New Year to everyone, at the start of this year here are some great tips to make your own healthy drinks with bananas. If you are recreational exercise, young athlete or a professional athlete trying these healthy drinks will help you get the nutrients required to re fill your body after an intense exercise session.

BANANA HAZELNUT SMOOTHIE

4 medium bananas, peeled and sliced into 1/2 inch pieces

6 tablespoons light brown sugar

1/4 cups hazelnuts

1 cup ice cubes

1/4 cups milk

2 tablespoons chopped hazelnuts, for garnish (optional)

Place the sliced bananas in a sealed plastic bag and put them in the freezer for 1 hour. Place the brown sugar and 1/4 cups hazelnuts in a blender and grind together until fine. Place the frozen bananas, ice cubes, milk in the blender with the sugar and nut mixture. Blend until smooth. Pour the smoothies into 4 goblets or tall glasses. Garnish with chopped nuts, if desired. Serve immediately.

BANANA OATMEAL SMOOTHIE

1 cup milk

1 packet instant oatmeal, regular flavor

1 whole banana, cut in chunks

1 cup orange juice

Combine all ingredients in a blender. Cover and blend on high speed for 1 minute.

BANANA ORANGE TWIST

3 ounces frozen orange juice concentrate

1/4 teaspoons vanilla

1/2 cups milk

1/2 cups water

1/2 small banana, sliced

5 ice cubes

Combine everything except ice and blend for 15 seconds. Add ice and blend for 2 minutes.

You are what you eat!
Try it and feel the difference.

Reference:
Sporst Nutrition Guide Book
Peak Performance Nutition Guidelines

STEROIDS (Performance Enhancement Drugs)

2007-12-29T20:14:00.000+05:00

According to the Office of National Drug Control Policy (USA) Each day, more than 8,000 kids try an illegal drug for the first time. One in four 12th graders is a current drug user; among 8th graders, the rate is approximately one in ten. Also, an increasing number of youth are illegally using steroids to enhance athletic performance. Performance-enhancing drugs pose a significant risk to the health of athletes, especially young ones.

Something we should be concerned before the craze hits this community. We have been addressing the use of narcotics in this community and yet sports drugs (steroids) are something our athletes are not aware of.

Below are some side effects of doping with steroids.

cancer of the liver, prostate, kidney
reduction in HDL the "good" cholesterol
high blood pressure
enlarged prostate
liver damage
aggressive behavior
post-use depression
aching joints
injury to tendons, ligaments, and muscles
blood coagulation disorders
HIV disease from sharing needles
acne, swelling of feet or ankles
nosebleeds
reduced libido
increased sex drive
increased fatty deposits
heart arrhythmia's
stunted growth in immature individuals
breast growth in males
reduced sperm count
shrinking of the testicles
baldness
body hair growth in female
masculinization, clitoral enlargement and breast reduction in females

Why athletes use steroids …

Most of them use steroids as they believe that steroids will give them a winning edge, in developing strength, power, muscle growth and recovery from intense workouts.

Fuller and LaFountain (1987) found that athletes rationalized their use by trying to justify that using steroids caused no harm either to themselves or to others. Also, individuals perceived their competitors were taking anabolic drugs, so they needed to use to compete at the same level.

Some individuals use steroids because they perceive that increased muscle mass improves their appearance (Yesalis, 1998).

Mottram (1996) has suggested that social norms about "bigger being better," feelings of inadequacy, and low self-esteem may influence the younger generation's use of steroids.

The sports world has gone so far that everything which matters for the athletes is winning, with or without drugs. Imagine the world most prestigious sporting event “Olympics” how many of us can identify athletes competing using performance enhancement drugs? Look at the Mr. Universe Bodybuilding Championships when the line up is made how many of us can identify athletes on steroids, when we watch the Tour De France cycling race we see the strength of the athletes but do we know how many of them are on drugs.

The use of steroid starts as a young athlete, therefore we as trainers, and parent need to be aware, we need to be in a position to explain our athletes the side effect and the harm which may cause to human body by using performance enhancement drugs.

The International Olympic Committee (IOC) has strict standards of testing for these substances when participating in any regional or international games, having a testing procedure to catch the culprits is not the solution, we need to educate our young athletes, to live and win drug free. We should not estimate that our community is totally free from sports drugs. We need to be alert before the deadly craze hit our young athletes.

Reference:

1 -Sports Drug Review, Office of National Drug Control Policy (United States of America)
2 - Drugs in Sports Journal, Trinity College, Perth, Western Australia
3 - Sports Drug Review, Australian Sports Anti Doping Authority (ASADA)

- A HAPPY NEW YEAR TO ALL OF YOU -

MRf 100,000 for Mr. Maldives 2008

2007-12-27T01:27:00.001+05:00

Mr. Maldives 2007 athletes from Male' Fitness Club

This is amazing news from Bodybuilding Federation of Maldives. According to the local newspaper Haveeru Mr. Mohamed Haleem (Kesto) Vice Chairman of Bodybuilding Federation of Maldives revealed that the next Mr. Maldives will be awarded with the largest sum of money an individual winner is ever awarded in this country, Mrf 100,000 (One Hundred Thousand).

The news also mentioned that the famous bodybuilding icons like Mr. Mohamed Afrah, Mr. Ali Abdulla (Body Alla) will do a come back to defend the title. As far as my thinking goes I believe that Mr. Ahmed Shakir and Mr. Mohamed Ibrahim who also had won the title before will appear on stage again as the reward looks interesting.

Looking into the history of this competition if Afrah, Alla & Shakir competes on this challenge it will be a fight to remember as if anyone of these three individuals wins he will be declared the best in this country. As all three of them has won the title twice and will be competing to win it for the third time.

One time winner Mr. Mohamed Ibrahim is also someone one to watch out, his symmetry, definition and posing ability will put the rest of the competitors in a thinking position. Present Mr. Maldives Mr. Mohamed Rasheed will compete to defend the title with these past winners; his perfection on definition and his courage is hard to beat.

For Male’ Fitness Club, the present team who competed in the 2007 competition will be back with more freaky muscles, with more new comers who will challenge the experienced. At the end of 2006 Mr. Maldives event we took a team of 10 athletes and only 04 could make it to the competition floor due to several reason.

The trainers team of MFC will work with the competitors of Male’ Fitness Club to win this title, while we choose our athletes we look into the spirit of sportsmanship. We need more new comers like the present team who are hungry to win, who are disciplined to follow the hard and fast rules of training, who are willing to feel the pain of training and the glory of winning.

We do it as a team … and we are confident with the Team MFC

News: Haveeru
Photo: Nazeeh

Male' Fitness Club athlete wins Mr. Maldives

2007-12-22T17:36:00.001+05:00

Photo: Nazeeh

Photo: Shafraz

Congratulations Mr. Maldives 2007 Mohamed Rasheed (Rachey)

Mr. Maldives 2007

2007-12-21T03:18:00.000+05:00

The sport of bodybuilding (at the competitive level) was introduced to Maldives during 1999, it was the birth of Mr. Maldives. The Bodybuilding Federation of Maldives (BBFM) was founded by Mr. M W Deen, Late Mr. Adam Haleem, and Mr. Mohamed Haleem (Kesto).

The sport of bodybuilding was developed by the administration of Mr. Mohamed Haleem (Kesto), he has performed in the bodybuilding administration at top level and his administration has produced fantastic results in International Competitions at regional level. I can still remember the moment I announced the first GOLD MEDAL for Maldives at Kathmandu, Nepal in the South Asian Championship where I got the opportunity to be the stage judge. All credit goes to Kesto and his team for winning glory for this country.

It was a privilege to get this opportunity to work as the administrator for this years Mr. Maldives competition. This can be called a payback to where my fitness career started.

During the last one month working for this years competition I have noted some points to consider for further development of bodybuilding in the country.

1 - A youth development program to identify talent (preferably introducing weight training to secondary schools, identify genetically potential youth for the sport)

2 - A structured ranking system for the competing bodybuilders (Example: A National Team to be selected at the end of every National Championships)

3 - Develop a Technical Development Committee consisting with top trainers, and specialists on Sports Science, Physiology, Sport Psychology, & Human Movement. Where this team will research and develop plans for youth and existing top athletes.

4 - Produce a year round calendar where the athletes will work for charity, fundraising and promotion of bodybuilding in the country

I have never wanted to be an administrator of bodybuilding, as I consider being an administrator directly interferes with my expertise field as a trainer. No hard feelings … I took the job to lead the administrations of this year’s championship with the request of my good friend, although I believe I am the least qualified for this job.

In the future I do not plan to be an administrator in bodybuilding but be the same old teacher and personal trainer, the work I admire and want to do. It has been a pleasure to be around since 1999 and will be but from now I move directly to home ground of bodybuilding the WEIGHT ROOM. Training champions is what I do and what I dream.

All of you are invited to Mr. Maldives 2007 at Maldives Center for Social Education (MCSE) today 21^st December 2007 at 20.45Hrs, Hope it will be a fine show.

Q & A - 4

2007-12-16T15:05:00.000+05:00

Question: In the DhiFM program DhiFM Doctor you were asked if you have joined Victory Sports Club as a trainer, you did not answer the question on the show. why?

Answer: I did answer the question, few first division football teams are interested in my service as their trainer, we are on the negotiation phase at the moment. If an attractive offer works out I will work with a team in the coming season 2008. For me I have my business Male’ Fitness Club Pvt Ltd, a teaching career and police physical training consultancy, if I can find time out of these I am interested in working for football in this country as it is the number one sport here.

Question: After the appointment of interim executive committee of Football Association of Maldives the news reported that all other even the General Secretary has lost his post. What is the present status of Technical Development Committee? Is it functioning now?

Answer: I have not been informed by FAM if the TDC is dismissed or not, also not been called for a TDC meeting since the appointment of new interim committee. And to tell you the truth I have no knowledge on what’s going on in FAM on this transition process. But I can assure I am available for service on my expertise area if they require.

Question: I am a 35 old women wanting to start exercising. I want to buy some home use equipments. What do you recommend?

Answer: A home use treadmill, a Gym Ball, a Medicine Ball and an exercise mat.

Question: I have done a fitness assessment lately from a local gym (name of the gym withheld), after the assessment my results states my flexibility is poor. The test conducted was called SIT and REACH according to the trainer. Can you explain how flexibility is measured in this test?

Answer: Flexibility best defined as “the range of movement in one or more joints”. The assessment which you mentioned (SIT & REACH) is a flexibility assessment which measures the muscle elasticity of Hamstrings, Back (Erector Spinae) and muscles in the arms (biceps). When this test is conducted the results is based on the elasticity of all the muscle groups mentioned. On my openion this is not the best test to conduct to assess flexibility as it give a result based on three or more muscle groups together. It is advisable to measure flexibility of single muscle groups separately with instructor assessing each muscle group related to a joint separately whilst the muscles are relaxed. This way you could identify the muscle group with poor flexibility, in a sit and reach test you can only predict it to be hamstring, lower back or biceps.

Question: Lately while browsing internet I got to know “pace running”, is this an effective method of jogging.

Answer: Absolutely yes, pace running is a very good method of cardiovascular training. The concept is you have to maintain the same speed (pace) through out the jog. The intensity is high but it’s a fantastic method, especially for athletes.

Question: I feel a pain in front of my lower leg when I increase the time of my jog, why does this happen?

Answer: It’s called shin splints, refer to my article shin splints , which gives you the cause and the rehab process.

GOAL KEEPER IMRAN FIT TO PLAY

2007-12-11T22:16:00.001+05:00

On the 21^st July I started rehabilitation process of Goal Keeper Imran (No:1 Goal Keeper of Maldivian National Team & Victory Sports Club). On the post I wrote regarding his rehabilitation I mentioned that his rehabilitation process will take estimated 4 ½ Months.

Today I have concluded his rehabilitation process and he is fit to play. From day one of rehab process (21^st July) it took 4 months and 19 days for the total process until today (11^th December). All credit goes to Imran for his dedication and effort on training.

Following rapture on his Anterior Cruciate Ligament (ACL) and a sprain in Lateral Colleteral Ligament he did an Anterior Cruciate Liagment reconstruction which needed him a proper strength and conditioning phase to bring him back to field.

When I started his rehabilitation process I had pressure, as he was a requirement for the National Team in SAFF championship which was scheduled for mid December at that time (later delayed to mid 2008). For him to play the SAFF championship was always secondary, the priority was for him to be 100% fit for the game.

Imran has been a dedicated and disciplined athlete, We have had a close rapport during the past 4 ½ months which helped him to undertake his training as scheduled. Below are some stats which he has been tested for.

100m Sprint: 13 Seconds
400m Sprint: 1 Minute 03 Seconds
5000m Run: 23 Minutes

6RM Squats: 90Kg
6RM Leg Press: 125Kg

After the intense training for the last 4 ½ months he will be taking a rest for 10 days. After 10 days we will be continuing his off season training till his club starts training for next season.

At this point I would like to congratulate Imran for his effort, discipline and determination during the phase of training. I am confident he will remain the No:1 Goal keeper in Maldives through out his career.

More to come from him …

DETOXIFICATION FOR SUBSTANCE ABUSE

2007-12-07T00:11:00.000+05:00

Drugs!! A world wide dilemma, imagine of a person you love who have been in this, imagine thousand of young people both male and female who are suffering, imagine how many of them are dying in young age.

Let’s WAKE UP … be part of the Wake Up movement ...

We need to find a solution for this, yeah I guess prevention is something we should do but we cannot leave behind the addicts and say they are not a part of this society. Detoxification is a hard job but it’s proven that a program does work.

People abuse substances such as drugs, alcohol for diverse and complex reasons, but it is clear that our society pays a significant cost. This substance abuse results in direct damage to health and physical trauma.

This poor habit of substance abuse begins in childhood or it can be called the teens. The main reasons identified by professionals are:

1 - Chaotic home environment
2 - Ineffective parenting
3 - Lack of nurturing and parental attachment

Factors related to a child’s socialization outside the family may also increase risk of drug abuse.

1 - Inappropriately aggressive or shy behavior in the classroom
2 - Poor social coping skills
3 - Poor school performance
4 - Association with a deviant peer group
5 - Perception of approval of drug use behavior

Can exercise help the detoxification process?

The detoxification program developed by Hubbard is aimed at mobilizing and eliminating foreign compounds, especially those stored in the fat. Components include:

1 - Exercise, preferably running, to stimulate circulation and enhance the turnover of fats.

2 - Prescribed periods in a low temperature sauna to promote sweating.

3 - An exact regimen of vitamin and mineral intake. Niacin in gradually increasing doses is used to transiently increase fat mobilization. Vitamin and mineral supplements are included to replace vitamins, minerals and electrolytes lost during increased sweating and to correct any nutritional deficiencies.

4 - Sufficient liquids to offset the loss of body fluids through sweating.

5 - A regular diet including plenty of fresh vegetables.

6 - A properly ordered personal schedule which provides the person with the normally required amount of sleep.

Clients are on this program up to 5 hours per day, every day, until program completion. Daily aerobic exercise is followed by frequent periods in a low-heat (60-80 °C) sauna. The program is pursued individually until a stable clinical improvement is achieved, generally from 4 to 28 days.

I stand to help the addicts as I believe it’s a social responsibility for me as a Personal Trainer.

Resource Blog for Students & Trainers

2007-11-30T21:50:00.001+05:00

I have uploaded a resource blog for my students and trainers in the sports & fitness industry. As a sports and fitness educator I beleieve it's my duty to publish information, and study materials for my students.

Please take a moment to visit the blog.

http://zinaan.wordpress.com/

As all of you would understand that this blog come with training articles for everyone. The use of the Resource Blog helps me to publish more technical information required for trainers and students who take personal training as a career.

Thanks you

IS SEX A GOOD EXERCISE?

2007-11-26T02:38:00.000+05:00

Believe it or not studies indicate that there is a direct correlation with between physical inactivity and a lack of potency. So if you say health and fitness are not good enough reasons to exercise, why not exercise to improve your sex life. Exercises do help you to look good, feel better and of course now it’s proved to increase potency.

Here is what you need …

1 – For passionate sex you’ll need some cardio endurance, if you would not want to bonk out half way go on and do some cardio exercise (swimming, walking, jogging) 3 to 4 times weekly.

2 – For unusual positioning you need some conditioning of your body! For this you need to lift some light weights on with more repetition (usually more than 15 reps). Some recommended exercises are compound multi joint exercises like squats, deadlifts, bent over rows, clean and presses.

3 – Now here is a deal … if you would want to hold yourself in a position for long, you need a muscular strength. You’re muscles goes under a static contraction while you hold long in one position. For this purpose you need to work and develop strength, lift heavier with few repetitions (usually 6 or less reps).

4 – Flexibility is vital as I always say, if you would want to go into a different position without much commotion train to improve your flexibility after every workout. Flexibility is something we all neglect in all workouts. Stretch all you muscles holding each stretch from 15 to 20 seconds.

So design a workout program which includes some cardio work, endurance/strength training, with lots of flexibility work.

Another study indicates that man who had sex at least three times a week cut their risk of heart attack in half. Surprising?

Researchers started out studying the benefits of vigorous exercise, looking at an activity lasting 20 minutes or longer and making the exerciser sweaty or out of breath. Most of the men they questioned thought that sex fit this description just as well as soccer.

This surprised the scientists, but they decided to study the issue. About 2,400 men in the town of Caerphilly in Wales were questioned about their habits, including how often they had sex? Once, twice or three times a week or more. Then they were followed up for ten years. Those who reported the most frequent sexual activity were only half as likely to suffer a stroke or heart attack during that time.

At this point the doctors who carried out the study concluded that sex itself is a good exercise. Don’t forget that sex burns calories! Calories are calories right?

A 60kg person burns about 07 calories per five minutes of vigorous sex. If you claim to be strong enough, keep it up for 2 hours and you’ll burn 177 calories, don’t you think its good enough to burn those calories of the chips you ate while watching TV after dinner.

Exercise to improve potency, have sex to burn calories, look good and reduces the risk of CHD (coronary heart disease) … amazing isn’t it?

Reference: Exercise and Sex, Journal of Exercise Science, 2004

ABS – OLUTELY

2007-11-23T03:17:00.000+05:00

Wash board abs are rear and all the regular exercisers out there work for it and surprisingly it doesn’t come out easily. It is common that people do hundreds of sit-ups, leg raises or any other abdominal exercises after a gym workout to discover their way close to the dream. But ask yourself why do you do it after workout when it’s what you badly want, why can’t you do it in the beginning of a workout? Why do you do loads repetitions unlike any other body part, is doing more repetition making it any closer to the six packs?

Take a look at what can be some negative effects on doing hundred of repetitions targeting the abdominals.

1-Overtraining – which may have reverse effect on responding to exercise

2-Postural problem as when muscles are given continuous tension it shortens and the opposing muscle lengthens, here as the abdominals shortens (with overloading) your lower back (erector spinae) lengthens, imagine what an impact that will create on your posture.

Also some reasons why people workout their abs always at the end of a workout session.

1- A traditional way of belief that all abdominal work should be done after workout
2- Can have ample amount of time to do abdominals

Get away from all these beliefs and hundred of repetitions, look at how you can effectively workout the abs.

The important part is you treat your abdominals as you treat any other muscle in the body, that is to say that you need to work your abs just the same as you workout your most favorite body parts like chest, bicep!! This may sound very different but it’s a fact that abdominal muscles respond best when it is treated as any other muscle or muscle groups in the body.

A good way to work abdominals is taking two days from your 6 days weekly workout cycle where you fully concentrate on abs with some cardiovascular work. Also remember stretching out the abs is vital to maintain good posture and definition in the abs.

Try to fit in this routine twice a week and see the difference.

5 - 10 minutes warm up (on any Cardio machine or a small exercise to music warm up routine)
30 seconds one leg standing with a bar rested on upper traps
(Alternate legs and work 3 times for 30 seconds on each leg)
2 setsx12 reps Swiss ball crunches
2 setsx12 reps Medicine ball twist crunch
2 setsx12 reps Back extension (with added weight)
20 minutes Cardio workout (i.e. jogs, walk or cross training)

Full body stretching maintaining each stretch for minimum 10 seconds

Good luck on your Ab workouts …

GLOBAL DIABETES WALK

2007-11-15T17:57:00.000+05:00

I was honored to be offered to instruct the stretch routine of the GLOBAL DIABETES WALK (First United Nations Observed Worlds Diabetes day, 14 November 2007).

The walk was organized by the Diabetes & Cancer Society of Maldives, the event started from track grounds of Kulhuvaru Ekuveni , where all the participants of this walk gathered for a full stretch routine. After the stretch routine the participants marched to Henveiru Artificial Beach where a fantastic group exercise session was demonstrated by Heat Fitness Center.

Minister of Youth and Sports Mr. Mohamed Waheed Deen, Minister of Health Mr. Ilyas Ibrahim, Senior Deputy Commissioner of Police Abdul Shukoor Abdulla & Assistant Commissioner of Police Hussain Shakir participated in this walk.

It was an honor to stand on the stage instructing the stretching routine for more than 1000 participants in this global diabetes walk. Most of all to stand on that platform in front of Mr. Deen who invested on my studies and make my promise to him live by being there to help the people of Maldives.

PERSONAL TRAINER LIVE on 95.6 CAPITAL RADIO

2007-11-12T01:24:00.000+05:00

Welcome to CAPITAL RADIO, Personal Trainer Live. This program is an interactive radio show on health, exercise and sports training and nutrition.

The program is scheduled on every Friday 6.00pm to 7.30pm and Monday 2.30pm to 3.30pm. I will be on air at your favorite radio channel to answer your questions on issues regarding fitness.

The debut program will be on air at 2.30pm to 3.30pm today 12th November. The main theme for this first show is “getting started for a healthy lifestyle”

This is the first ever live radio show I am going to do; I am pretty excited also a bit nervous as it’s my first one. I hope it will go smoothly and will get better day by day.

Many thanks to my buddy who named this program as “Personal Trainer Live”

You can listen to the program on http://www.capital956.fm/

Stay tuned,

WATCH OUT FOR ME …

2007-11-09T13:00:00.000+05:00

Name: Ali Shareef (Ayya)

Offseason: 68Kg

Competition: 59Kg

History: Training Since August 2006, No competition history

Ayya used to be a same old recreational exerciser at MFC, those days I saw him as a good runner who runs at maximum speed on the treadmill. At my first glance I thought he was a sprinter in like 100m or 200m. He was that good whilst running on the machine.

At the end of the Mr. Maldives 2006, I asked my fellow instructors who works at MFC to choose a team to train for Mr. Maldives 2007. I was surprised to see Ayya among the group who took interest to become bodybuilders. Well his decision was very right.

He weighed only 47Kgs when he decided that he will take on stage at the Mr. Maldives 2007, after implementing his off season training routine to increase muscle mass I saw the discipline of this great athlete. His weight went up from week to week and finally I was convinced that he could be a great bodybuilder in the future. Well after 8 months of training he reached a weight of 68Kgs which is a 21Kg above his normal weight. That is a tough task and he deserves credit for his hard work.

Ayya confirms that he will be on stage to give the competitors at the fly weight category a tough time, and I am confident that he will. His pre season training began a month ago and the definition on his body is near perfect now. He will be all ripped for December.

I am confident, Ayya says watch out for me… be there!!

I AM READY FOR THE BATTLE

2007-11-07T15:22:00.000+05:00

Name: Ahmed Rasheed (Rachey)

Off Season: 70Kg

Competition: 64Kg

History: 5 Years of dedicated training, 01 year competition history

Rasheed (Rachey) first appeared on a bodybuilding stage last year (2006) on the flyweight (below 60kg) category, on days that Male’ Fitness Club (MFC) was not famous for bodybuilding I created this great talent to compete the top level bodybuilders in the country. Well he did impress all the judges on the panel with his symmetry and definition. As 2006 was his first ever competition he had a bit of stage fear and stiffness which lead him to perform below judges expectations and was placed 02nd in his weight category.

Since 2006 Mr. Maldives ended we have been working to develop his main weak areas, working to develop his flexibility issues and to loosen up his tight muscles, he will be on stage with more muscles, definition and perfect symmetry to give the biggest fight to win the title.

His pre season training routine:

Day 1

Morning: Indoor Rowing (30 Minutes)

Evening: Legs

Day 2

Morning: Walk (40 minutes) & Abdominals

Evening: Chest & Biceps

Day 3

Morning: Indoor Rowing (30 Minutes)

Evening: Back & Triceps

Day 4

Morning: Walk (40 Minutes) & Abdominals

Evening: Shoulders & Forearms

Cycle repeats from the 5th day giving Friday as full day rest/recovery for him.

Mainly athletes who compete in the bodybuilding competitions go on strict diets o3 months before the competition, but I have not implemented dietary changes for rachey as the athlete maintains a state of readiness and definition in his body through out the year. Rachey will follow strict diet for only a week from the competition date.

Rachey will be tough to beat in the upcoming Mr. Maldives 2007

WEIGHT LIFTING ARRIVES IN MALDIVES

2007-11-04T00:57:00.000+05:00

Rachey on his winning deadlift, the intensity is seen on his expression whilst he lifts a wopping 270% of his body weight which is 170kg / 374Lbs.

Maldives has stepped officially into a new sport; weight lifting is an Olympic sport where the athletes have to show their maximal strength on stage.

Since the official registration of Weight Lifting and Martial Arts Federation of Maldives the first similar event to be conducted was Male’ Fitness Club (MFC) Deadlift Challenge 2007 which was held on 02 Nov at artificial beach. The competition was organized and hosted by the Trainers of MFC.

Seven athletes competed to become the best lifter and who could show maximal strength, it was challenging and the participants did show shocking strength levels.

Athletes

Mr. Giyas Ibrahim from Male’ Fitness Club, Body weight 92Kg
Mr. Hamdhoon Ibrahim from Male’ Fitness Club, Body weight 80Kg
Mr. Faisal Najeeb from Muscle Load, Body weight 67Kg
Mr. Nihad Rasheed (Beyya) from Master Muscle, Body weight 71Kg
Mr. Ali Shareef from Male’ Fitness Club, Body weight 59Kg
Mr. Mohamed Rasheed (Rachey) from Male’ Fitness Club, Body weight 61Kg
Mr. Ajith Kumar from Muscle Load from Muscle Load, Body weight 73Kg

What is Maximal Strength

Muscular strength is commonly defined as the ability of muscle to generate maximal force. It should be noted that muscles are able to demonstrate maximal force production in a variety of different situations. These include concentric, eccentric and isometric contractions, as well as any variety of movement speed velocities for the isotonic actions (knuttgen & Komi, 1992).

Development of muscular strength can be of benefit for a wide range of athletic endeavors as well as many every day situations. Competitive power lifting (squat, deadlift, clean and press and bench press) is perhaps the ultimate expression of pure strength in a competitive context.

Rules of lifting at MFC Deadlift Challenge 2007

The bar is laid on the platform facing the judges. The lifter picks it up in one continuous movement until reaching an upright position with shoulders locked.

On the signal "Down/whistle" from the chief referee, accompanied by a downward movement of the hand and arm, the lifter must return the bar to the platform.

Causes for disqualification, resulting in no lift, are:

· Any downward movement of the bar before the lifter reaches the upright position
· Failure to stand erect, with shoulders back and knees locked
· Movement of the feet in any direction during the lift (rocking on the heels is permitted)
· Lowering the bar before the head judge's signal
· Allowing the bar to return to the platform without maintaining control with both hands

Point System

The athlete who could lift the maximum percentage of his body weight was declared the winner. For example a person weights 70Kg and lifts a maximum of 135Kg which means he has lifted 192% of his body weight, and another person weighs 65Kgs and lifts a maximum of 130Kg which mean he has lifted 200% of his body weight. In this case the person who weighs 65Kg has shown more strength in his body and will be declared the winner.

Winners and their winning performances

· 01st Place Mohamed Rasheed (Rachey) from Male’ Fitness Club who lifted 170Kg which is 270% of his bodyweight
· 02nd Place Ali Shareef from Male’ Fitness Club who lifted 155Kgs which is 263% of his body weight
· 03rd Place Faisal Najeeb from Muscle Load who lifted 165Kg which is 246% of his body weight

The challenge was amazing as the big guns of weight lifting at present showed their strength at this show and the crowd enjoyed every bit of the heat on the lifting platform.

The championship was judged by the officials of Weight lifting and Martial Arts Federation of Maldives who is a affiliated member of International Weight lifting Federation

___________________________________________________

Photography: www.nazeee.com

Rules of Lifting by: Weight Lifting & Martial Arts Federation of Maldives

Team MFC starts for Mr. Maldives 2007

2007-10-31T02:05:00.000+05:00

MFC athlete Adil (Left) 01st Place, Ajmal (right) 2nd place in fly weight category on Mr. Maldives 2005.

The Bodybuilding Federation of Maldives has announced the dates for this years Mr. Maldives (The National Bodybuilding Championship). The competition will be held on the second week of December according to BBFM.

The first bodybuilding championship was held in Maldives during 1999, and before a National level competition Maldives participated in Mr. Commonwealth during 1998. I am delighted that I had the chance to serve BBFM since than.

Now where am I heading with Bodybuilding in Male’ Fitness Club(MFC), yes I am determined to work and produce bodybuilding talent in Maldives and win the Mr. Maldives by an athlete from MFC in the coming years.

In the past years MFC has not been well known for producing bodybuilders, as the sport was not our sole concentration in the club. The club was devoted to train all sporting talent and concentrate on recreational weight trainers and lifestyle exercisers. Now that the club has a good reputation in guiding the sports personals from all sporting areas, I have diverted my concentration on producing bodybuilding talent in the country.

In the history of bodybuilding in Maldives, MFC has participated in the Mr. Maldives competitions although we were not vocal on the area. In the past 2 years we have won 2nd, and 3rd place ranking in the flyweight category. And in 2005 our athlete won a 01st place too.

As this years Mr. Maldives is approaching we have selected our athletes for the competition, our team consists of 04 athletes and the team will be on perfect condition for challenge in December. The competition preparation has begun. I am convinced that my team will win medals for the club.

Competition preparation is a rough ride to bodybuilders, it takes a lot of discipline to get on stage with that perfect muscularity, symmetry and definition in the body and training is dead hard. The athletes have the winning spirit and they are hungry to win.

At present pre season training has been implemented, with lots of flexibility work and group exercise moves to loosen up their muscles. Posing practice is also going in same line along with pre season training.

On the 26th October the athletes has been checked for weak areas and training adjustments has been made for weak point training.

The progress of training will be given on this blog. In the next article descriptions of all athletes from MFC with the detailed training procedures will be published.

“When winning means more to you than just living”, we are hungry to bring the trophy to MFC. My athletes have the spirit and will not give up until the trophy is in our home.

PROGRESS OF NO 1 GOAL KEEPER IN MALDIVES

2007-10-26T11:27:00.000+05:00

National Teams & Victory’s No 1 Goal keeper Imran is right on track with the rehabilitation process from the ligament surgery on his left knee. The process started 21st July and now he has completed the basic training components. In the past month we established a strong base on endurance exercise by implementing jogging.

The endurance training process started with a mild jog of 2 rounds around 400m track ground (800m) to see the stress respond on his leg. It responded well without any niggle or stiffness on the area. We have progressed his endurance training to a distance of 5000m within the month, he is going strong on it.

On 18th October I have implemented the next step of his prediozed plan, zig zag running, backward running, and some minor dynamic stretching … the out come is fantastic and he will be fit to play on early December.
Praise him for his hard work and dedication to go back to the game.

AMMADEY FORMER CAPTAIN OF NEW RADIANT STARTS REHAB

Former captain of New Radiant Sports Club Ammadey has started his rehabilitation with me on 18th October 2007. The player has been out of play for few months for this ligament injury he picked up this year. After the surgery from Sri Lanka he has to go on a long rehabilitation process. The Athlete has undertaken a major arthroscopy on his right knee. Below are detailed observations and present condition of the athlete.

INJURY:
Ruptured Anterior Cruciate Ligament (ACL)
Meniscus tear

SURGERY:
Acute Anterior Cruciate Ligament (ACL) reconstruction.
Meniscus Repair

OBSERVATION:
Muscle atrophy (waste), restricted movement and low muscular strength observed on the injured leg.

The rehabilitation process began on 18th October, at the first day athlete has been assessed for movement patterns and functional strengths, to bring an athlete back to field after a surgery of this severity normally takes 6 months depending on many factors. At present the athlete is working out twice daily on a very low intensity with the periodization plan for six months.

Ammadey have started to work on to develop his range of movement of the knee and to build the wasted (atrophy) muscle on his injured leg. This key player of New Radiant Sports Club will take an estimated 5 months to be back on the field. Estimated to be on the field during early March 2008.

EATING FOR OPTIMAL SPORTS PERFORMANCE

2007-10-22T17:33:00.000+05:00

Food is fuel – the quality of fuel taken affects your performance during activity or day to day lifestyle. Your energy levels, your performance during your event or workout, and you bodies ability to recover efficiently are all affected by your diet.

A lot of people ask me “what is the best food to perform better?” this is a very big question although it looks small. Let’s take a look at some guideline to maximize your performance by properly fueling your body.

Avoid “empty calories”, low nutrients food such as biscuits and cakes, sweets & processed foods. These foods will provide energy but give you no edge on performance! Poor quality fuel will lead to mediocre results. A lot of elite athletes tell me they take sweets or sugary foods prior to the game or race, be cautious there is no evidence that sugary empty calories aid performance or energy levels, it’s a misconception that sugary food aid performance or energy levels.

If you are serious about your training or sport, you need to get your diet right.

1. Choose your foods to fit in within your training: for a quick energy burst, choose foods that are digested quickly – good examples includes bananas, water melons or rock melons. If you aren’t training for a couple of hours, slow release carbohydrates (green vegetables, oats, beans and pulses) eaten with protein are the best option.
2. Good hydration is essential for regular exercisers, particularly in warm weather; don’t wait until you are thirsty as this means you are already dehydrated.
3. Losing any more than 2% of your body weight in water will impair your performance, a loss of 3% or more will dehydrate you, and a 4% loss can detrimentally affect your performance by up to 25%. A good measure of how much to drink water is one pint of water for every pound lost during exercise session. To make it in simpler is to replace 1liter for every KG lost during exercise.

NUTRITION TIPS FOR PEAK PERFORMANCE
· Breakfast is the most important meal.
It’s surprising to see many sports people skip or find hard to have breakfast, but remember it’s the most important meal for training or performance, if you find difficult to have breakfast at least have fresh fruits or fresh fruit juices.
· Drink at least two liters of water each day.
This will maximize energy levels, enhance your performance and keep you well hydrated food.
· Drinking little and often allows the body to absorb water more easily
Gulping large amounts of water immediately before and during training or a race will make you uncomfortable – small regular sips are much easier to handle.
· Don’t try new things on the day of the event or match.
The new food or timing meals and training on non event days to see what suits you best. Some elite athletes find two hours before the event is the best time to consume a meal where as other find two and half hours to suit them. This shows that you have to find the best timing for you.
· Plan ahead
Plan meals and snacks ahead to guarantee top quality nutrition whenever possible, mix fruits and yogurts as small snacks, make up potato/pasta salad/rice for lunch, keep dried fruits, bananas, nuts & seeds at work and training kit bag for a quick fix.

A great idea for breakfast for those who find hard to eat in the morning
One large Banana & 100g yogurt with a small cup of water mixed in blender for 2 minutes is an absolutely nutritious breakfast …. Try it

DOES ALTITUDE REALLY MATTER IN SPORTS?

2007-10-17T18:35:00.000+05:00

We a football crazy country was looking forward for the WCQ against Yemen. Before the Maldivian National Team left to Yemen I was going through the local newspapers about the progress of training. I came across sincere and some crazy quoting in those news articles …

Well maybe some of the articles can be some ticks of journalism to sell those papers , the major concern the Sports Physician and the officials of FAM brought forward was the altitude (2300m) where the game has to be played, the second concern brought forward was the lack of oxygen due to the high altitude. He was right on pointing out those concerns.

The problem when training at high altitude (>2000m) is that there is less oxygen, this may not be frightening to individuals at rest but create a challenge to endurance athletes. To simplify the higher the altitude the longer it takes to adopt. Before training or competing at high altitudes it’s advisable to understand the adaptation process and things to be done as there are number of physiological changes in human body when training at high altitude.

Adjusting to the Altitude

There are key steps to remember whenever playing or training above 5000 Feet. (Our National Team played above 8000 Feet)

1. Allow time for your body to acclimatize (approximately 5 days)
2. A rest day or two before activity
3. Recognize early warning signs and symptoms of high altitude sickness
4. Prevention through education means being aware and knowing that there is no substitute for common sense.

There are complementary methods that can possibly prevent or speed up the body’s ability to
Acclimatize.

Eat Healthfully & Supplementation

1. Two days before: high complex carbohydrates
2. Eat complex carbohydrates diet throughout the entire trip
3. Eat frequent small meals rather than rather than large meals
4. High amounts of green leafy vegetables
5. Drink plenty of fluids
6. Sip small amounts every 15 minutes prevents fluid consumption
7. Take vitamins on a regular basis and increase certain vitamins beforehand
8. A multi-vitamin should be taken on a regular basis
9. Increase vitamin C intake
10. Increase vitamin E intake
11. Take antioxidants and vitamins in liquid form

Other recommendation

Increase amounts of amino acid, tyrosine. Tyrosine is an amino acid considered unessential because it is manufactured in the body. The importance of this particular amino acid is its role in metabolism, and its support of proper nervous system functioning. Taken three times daily before meals, and gradually increase during the trip if above 10 thousand feet preventing altitude and exercise induced deficiencies.

Studies have indicated that these vitamins and antioxidants taken before and during improve the body’s ability to remove free radicals, as exercising increases free radical activity. Vitamin C and E are strong antioxidants and increases the body’s cellular ability to use oxygen.

Activity Recommendation

The activity intensity should be lowered at the start of training at high altitude. Pushing the exercise or practice too hard may increase your risk of overtraining or injury, a gradual progression on training or practice is a must. And keep a note that some people just do not adapt as well as others.
There is no one exercise progression plan which fits all occasions – same as at sea level it is advisable to keep a log which you rate fatigue during workout and at rest, morning resting heart rate, weight, and mood. Correlate this with the intensity of your practice, this will help to get the best out of players.

With the information above there are few questions to be asked …

1. Was our team fully prepared for the high altitude adaptation while we travelled to WCQ at Yemen?
2. Will talking about the matters of high altitude problems in the media without a proper education of the adaptation procedure do any good?
3. Did our team arrive Yemen in the right time for the players to adopt for the thin air (low oxygen)

I leave it to the readers from here for their opinion on this … and let’s learn something from this experience.

Good luck to Maldives National Team for the match against Yemen in Maldives.

NEVER TOO LATE

2007-10-12T12:43:00.000+05:00

You’ve heard this all your life: Exercise is good for you. But believe that it’s too late for you to start. The American Council on Exercise (ACE) says it’s never too late to reap the benefits of exercise even if you have never exercised a single day in your life.

Ask yourself these questions. Can I perform my daily tasks without feeling fatigue or joint pains? Am I keeping myself in good condition? I am confident that every man and women would want to stay fit and strong and also functional to day to day activities for as long as possible. This simply doesn’t have to be a wish or thinking.

The myth: “As we grow older we get much weaker and suffer more aches and pains.”

We have been told that as part of aging process we gain fat and loose muscles. The fact is that many of symptoms of aches and pains, loss of muscles are signs of inactivity, we don’t use our muscles. Muscle weakness, loss of bone and slow metabolism are changes that accompany aging but are not solely cause by it. It is possible to slow and possibly reverse these symptoms of aging by increasing strength and flexibility, turn your wishful thinking to a reality.

The primary weapon against aging is resistance training; more and more fitness professionals recommend resistance training for health reasons for both men and women. Declines in muscle mass, bone density and metabolism can be minimized by resistance training.

Let’s take a look at exercise consideration for seniors

Aerobic exercise consideration
Frequency: 3 times weekly
Intensity: Resting Heart Rate + 20bpm (for safety increase duration not intensity)
Time: 20 to 30 minutes
Type: Continuous or interval training. Low impact aerobic (designed for mixed ability), walking, swimming or cycling

Resistance Training Consideration
Frequency: At least 2 time weekly
Intensity: Should comfortably perform 15 reps with resistance used. Do not work for failure
Time:

● At least 1 set per exercise, 8-10 exercises
● Complete a total body workout within 20 to 30 minutes
Type: All major muscle groups with compound exercise using free weight and machines.

Flexibility Training Consideration
Frequency: After every workout, minimum 2-3 times weekly
Intensity: Slow movements to a point of very mild discomfort
Time:

● 10 – 12 seconds hold on every stretch
● 3 – 4 repetition for each stretch
Type: All major muscle groups

If you are 35 or above it is recommended to do a medical check up before starting any exercise program.

Resistance training is critical for combating weakness and disability, for increasing strength and mobility, for staying active an self sufficient. You don’t have to decline with age! If you want to stay fit, strong, functional and physically independent as you age, exercise is your choice.

There isn’t another investment that pays off as well.

Wishing all readers a Happy Eid Ul Fithr, may Allah bless you all with happiness and joy.

TENNIS CONDITIONING - 1

2007-10-08T17:09:00.000+05:00

Tennis is one of the most physically challenging individual sports played in the world, a tennis player, to perform at their best you must find the right mix of training aerobic, anaerobic endurance, strength, explosive power, speed and agility. On a clay court an average point probably won’t last longer than 10 seconds. Between points you get some luxury of about 25 seconds rest at most and 90 seconds if it’s a changeover. This should tell you something about the physical nature of the game.

Unlike the marathon runner who maintains a steady speed for over 2 or more hours, tennis players must sprint, lunge, stretch and change direction over a very small period of time.

If you are training to meet the physical demand of your game, you should plane you training strategically. Take a look at how to train to get all those right combinations in your training program.

Foundation phase: The objective of this first 6 to 8 weeks is to build a base on which you build more intense, more tennis specific training later. In all competitive sports even tennis places uneven stress on your body like on swings with one arm causes injuries due to over use. By developing a solid base on resistance training injuries like tennis elbows and damage on rotator cuff muscle caused by over use can be minimized. A typical foundation level fitness training program parameters are as follows.

Foundation phase: 6 to 8 weeks
Number of sessions: 2 sessions per week circuit training
Number of exercises: 9 to 10 includes full body
Resistance: 45% of 1RM
Repetition: 12 to 15
Rest between exercises: 30 seconds
Rest between circuits: 2 to 3 minutes
Speed of lifts: Controlled smooth movement

Tennis strength training phase: This is the part for intense training. Players who can leg press 180KG for 1 repetition has a greater maximal strength than a player who can press 130KG. You get the idea the more strength you have the more weight you can push in one repetition. Why is strength so important to tennis players? On its own it isn’t. But power which is a major factor in the game is a product of speed and strength. The more maximal strength you have the greater potential to generate more power. A typical strength training parameters are as follows:

Strength phase: 6 weeks
Number of sessions: 2 to 3 sessions per week
Number of exercises: 6 to 8 split routines preferred
Resistance: 80% of 1RM
Repetition: 4 to 6
Rest between exercises : 3 to 4 minutes
Number of sets: 2 to 3
Speed of lifts: Controlled smooth movement

Obviously it is almost impossible to design a one size fit all program when prescribing these kind of sports specific training programs. It is recommended to use the above parameters with compound exercises like squats, dead lifts, lunges, bench press, standing shoulder press etc.

Give it a go if you want to show your opponent how good you are.

UNDERVALUED… YET VITAL

2007-10-03T15:47:00.000+05:00

Flexibility training is the most undervalued component of fitness. This is a shame because flexibility is something simple and painless and which has so many benefits.

Flexibility training can improve posture and help prevent low back pain. Stretching the full body promotes relaxation in the tissues reducing strains. Many experts believe that flexibility conditioning has an important role in maintaining healthy joints. Stretching increases tissue temperature, blood supply, nutrient transport to tissue, synovial fluid with the joint capsule and athletic performance.

Every professional athlete will start to complete a training session with stretching exercises. And while there’s ongoing debate as to its effectiveness for preventing injury, stretching after exercise when muscle tissue is warm is a great way to increase flexibility. Many athletes do not realize one of the most important benefits of flexibility training. It is an integral component in speed and power.

A muscle can contract forcefully as its opposing muscle (antagonist) relaxes. For example when performing a bicep curl the triceps muscle has to stretch and relax for the movement to occur properly and powerfully. Flexibility training has been shown to reduce tension and resistance in muscle tissue. A common mistake done by many athletes is to neglect flexibility training or in worst cases they even don’t do it. But the harsh reality is sports without training for flexibility can have a quite an unbalancing effect on performance. Let’s take our most popular sport soccer as and example . . .

A soccer player uses their foot to kick the ball thousands of times over and over again. To make this movement of kicking to occur, mostly for every kick on the ball the hamstring muscles has to relax for the quadriceps to generate force and kick the ball. If the flexibility on the hamstring muscles is poor the power on the ball or the direction of the ball after kicking will be affected. The same applies to most of the sports.

Key points for effective stretching

1 – Perform stretching exercise when pour body is warm. Ideally at the end of a session to increase flexibility or before a session after about 10 to 15 minutes of light aerobic exercise

2 – Complete a range of stretching exercise for different muscle groups. Pay particular attention to the muscle groups that are involved most in the activity to follow.

3 – Perform dynamic (movement based) stretching before the activity including some mobility movement on the joints

4 – After the sport or activity do a series of maintenance stretching on all muscle groups in the body holding each stretch for minimum of 15 second, for development stretches on tight muscle repeat the stretching 2-3 times in succession.

5 – Perform the stretch routine after activity or sport everyday or a minimum of 3 times weekly.

6 – Ease slowly in and out of the stretch. Do not bounce! Breathe out as you stretch and continue to breathe as you hold it.

Flexibility training is vital.

Photography: Mohamed Nazeeh (www.nazeee.com)

Question & Answers 3

2007-09-28T02:36:00.000+05:00

Question: You have mentioned that you are rehabilitating goal keeper IMRAN, do you think he will be able to play the world cup qualifiers or SAFF championships, I’ve read news that his name was included in the National team squad announced recently.

Answer: Yes I am looking after the rehabilitation (conditioning) of goalkeeper Imran, it’s totally impossible for him to participate in the World Cup qualifiers against Yamen. Second at this stage it’s too early to mention that he can or cannot participate in SAFF Championships. His training is progressing as projected and we’ve moved several stages of training, the good news is you’ll see him jogging on the track grounds every other night as part of his rehabilitation.

Question: My son who is 15 years wants to go to a gym and start weight training, he is active and weigh about 60+Kgs, 5’5” tall. Is it a good idea?

Answer: I would say it’s a fantastic idea. Weight training can be started at early teens. Getting hold of a good trainer and starting a supervised weight training program is advisable. Arnold Schwarzenegger started training with weights at his teens, who knows your son, can be the Arnold of Maldives if he gets interested in Bodybuilding.

Question: You have been nominated on the Technical Development Committee of FAM; you haven’t got any experience in football as player or anything related to football? Why did you accept to work there without any experience in football?

Answer: Yes I have not been a footballer that means I have no experience in football as a player. But I have done strength and conditioning of many footballers for the past several years, worked with a large number of footballers in injury rehabilitations from which I’ve gained experienced in conditioning footballers and injury rehabilitation of the same. I accepted the post as I believe that my qualification as a physical/personal trainer and the experience I’ve gained by working with footballers will put in light in the development of football in the country. I’ll try my best!

Question: I’ve got to know from your clients that your style of training is very different from almost all trainers in town; you hardly use the machines in the gym. Can you explain why?

Answer: I am a firm believer in Functional Training & Movement Based Exercises. Say if I am training a female client I will focus on her core (mid section), and moving the whole body in almost all exercises, I will never make her sit down on the Machine Bench Press and do it as the exercise will not be functional for a female client. I use stability balls, medicine balls, cable motion, balance boards, fitness boxing which is the new era of fitness. Next, if I am training a footballer I would not ask him to machine shoulder press, I will work on his shoulder with some functional medicine ball exercises which involves core together with his legs. The idea and belief behind functional training is to train the person for his/her sport or requirement giving away the traditional machine based exercises.
I do use machines when training bodybuilders mostly on there conditioning phase for competition which needs lots of isolation exercises, that means those isolation exercises are functional for them. Functional Training rules …

HYPERTENSION & EXERCISE

2007-09-26T00:43:00.000+05:00

High blood pressure (hypertension) is a health risk that the World health Organization (WHO) and International Society of Hypertension (ISH) claims is the biggest challenge facing public health authorities & medical practitioners world wide. Hypertension is almost always without symptoms (WHO, 2002) and is sometimes described as a silent killer.

Excess body fat is described as the most important or common predisposing factor for hypertension, this thus shows the importance of physical activity or exercise for a person who is hypertensive. Exercise or physical activity consideration for this condition remains a bit complex and should be followed step by step. It is a must to get clearance from a medical practitioner before beginning an exercise program and give a medical clearance report/letter to the fitness professional in order to follow a safe and effective exercise program.

Cardiovascular exercise recommendations
Cardiovascular physical activity is agreed to be the most beneficial form for exercise for hypertension. Activities using large muscle groups in rhythmical fashion in a very low intensity (i.e. 40-60% of VO2 max) appear to lower the blood pressure effectively. Some activities like walking, jogging, cycling and cross training are among the best types of cardiovascular exercises for hypertension.
These cardiovascular exercises can be conducted 3 to 4 times weekly from 20 to 60 minutes duration, but be cautious and keep a gradual progression in the activity, start from 10 minute of activity and gradually add 5 minutes in every two weeks. Also it’s advisable to do a proper and extended warm up and cool down in every exercise session.

Strength/resistance training recommendations
Circuit training is known as the best form of resistance training for hypertension. When choosing exercise for your circuit session, the best would be exercises which use large muscle groups which has multi joint movements in a rhythmical fashion. This indicates that free weights lead over machines for strength training. To name some exercises; squat & calf raise combo, stiff leg dead lift & bent over row combo, dumbbell squats & bicep curl combo are good choices. Use very light weight in every exercise and perform about 15 to 20 reps in each set with 2 circuits as maximum in each session.

Flexibility training recommendations
Flexibility training (stretching) forms a large part of any exercise program. Flexibility training should be at least done 2 to 3 time weekly. In general it is advisable to do flexibility training in every exercise session. For best results hold the stretch for 10 to 15 seconds and stretch all major muscle groups concentrating more on any tight muscles in the body.

Special attentions
When you are hypertensive there are special points to look at when exercising,
1 - Do not hold breath at any phase of exercise
2 - If you feel that you are getting exhausted, stop immediately
3 - When doing all strength exercise avoid doing any overhead movement like shoulder presses or incline bench presses which may increase the blood pressure.
4 - Avoid performing exercises to failure; maintain a weight which you are comfortable for at least 15 reps.
5 - Now I have to put up a small restriction for the favorite exercises for abdominals, it is not advisable to do incline or decline sit-ups on the bench. Use a level surface to do sit ups, crunches or leg rises.

FOR THE BEAUTIFUL GAME

2007-09-23T16:32:00.000+05:00

Without a doubt soccer is the most demanding and most popular game in the world, the players have to be strong, fast and skilled. Yes all of you are not a professional player, a large number out there performing are semi-professionals or recreational players but the bottom line is everyone wants to be good in the game even though they only play it on the weekend. Below is a study conducted by Umbro Football Conditioning which gives average movement patterns of a soccer player on the field.

18 to 27 minutes (20-30%) Walking
27 to 36 minutes (30-40%) Jogging
13 to 23 minutes (15-25%) Running
09 to 13 minutes (10-15%) Sprinting
04 to 07 minutes (04-08%) Walking backwards

Surprising isn’t it, players virtually runs non stop for 90 minutes and its noted that on average a midfield player runs 12.8 km during a full 90 minutes game. This shows that soccer conditioning requires all components of fitness [strength, speed, power, aerobic and anaerobic endurance, and flexibility] included as part of their training.

“Training with weights will make me gain weight and slow my speed down” is a common misconception of all sportsmen, especially many soccer athletes I have met.

Lifting weights simply doesn’t mean that your body has to pile up muscles. Training with weights can strengthen your muscles, can make these muscles powerful, and can make you move faster. Doing flexibility training can aid in your skills to move your body the way you want on the field. These are all goods about training with weights. And most important is the stronger and powerful you are the risk of injuries are low.

One of the most effective weight training systems for soccer players are circuit training. By its nature it builds both strength and endurance. Here is how you make circuit training sports specific for soccer.

1 - Lower weights and higher repetitions – the resistance should be light enough to perform 15-25 repetitions in proper techniques.

2 - Time is often used instead of repetitions – it’s advisable to perform the exercise for a set period of time instead of repetition.

3 - Short rest period between exercises – to develop endurance, minimal time should be spent in each station and circuit

4 - Alternate body parts – Each station should work different parts of the body from the station before – ideally upper body, lower body, upper body and so on

5 - Focus on core – Target on developing strong abs and lower back, core is the most important muscle for strength, explosive power & endurance.

Increase the intensity gradually over a period of weeks by increasing the time per exercise/station or decreasing the rest period. For exercise that’s use free weights gradually increase the weight as it becomes easier.

Get started and feel the difference.

Note: If you would want to read about Local Football or International Football, visit the web blog of Mr. Ahmed Marzooq a professional in football studies.