GET LONG, GET STRONG, GET LEAN

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

BY MIKE JAMES.

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

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

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

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

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

The Exercises

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

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

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

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

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

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

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

The Equipment

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

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

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

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

From your armchair to a half marathon in 12 weeks

By Mike James

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

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

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

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

Preparation - Prior To Training

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

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

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

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

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

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

THE 12 WEEK PROGRAM

WEEK 1-4: Creating An Aerobic Base

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

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

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

      Wkl   Wk2   Wk 3  Wk4 

MON   4km   4km   Rest  4km 

TUES  4km   4km   5km   4km 

WED   5km   5km   5km   5km 

THURS 3km   Rest  6km   Rest 

FRI   4km  4km    6km   5km 

SAT   Rest  4km   Rest  4km 

SUN   6km   9km   10km  12km 

TOTAL 26km  30km  32km  34km

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

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

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

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

      Wkl   Wk2   Wk3   Wk4 

MON   Rest  Rest  Rest  Rest 

TUES  5km   6     6     6 

WED   4km   6     6     6 

THURS 7km   5 Hills     7 Hills     10 

FRI   5km   4     4     4-5 

SAT   3or rest    4     4     Rest 

SUN   14    15    18    23

TOTAL 38    40    45    50

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

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

WEEKS 9 -10: Incorporate Some Speed Play

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

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

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

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

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

      Wk9               Wk10

MON   Rest              Rest

TUES  8                 8 speedplay

WED   7 speedplay       6

THURS 5                 10

FRI   5 Oval session    5

SAT   5                 Rest

SUN   18                23

TOTAL 48km              50km

WEEKS 11 and 12: Tapering Off Until Race Day

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

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

A sample tapering program could be:

Wk    11    Wk12  Wk13

MON   Rest  Rest  Rest and Celebrate

TUES  6     7

WED   10    10

THURS 5     5

FRI   5-7   5

SAT   Rest  Rest

SUN   12    21

TOTAL 38-40 48

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

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

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

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

Fitness for the 90's and beyond

The first in a special series of articles on physical fitness

by Michael James.

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

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

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

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

Physical Fitness

Physical fitness has 5 major components:

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

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

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

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

What is Aerobic Fitness?

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

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

Aerobic Exercise Guidelines

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

Frequency

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

Intensity

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

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

Time

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

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

Type of Activity

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

Precautions Prior to Exercise

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

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

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

Cardio Striptease

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Can you be fat but fit?

RECENT RESEARCH SHOWS YOU CAN.

By Mike James

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

OBESITY RISK

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

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

Brazilian Jiu-Jitsu

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

By Mike James

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

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

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

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

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

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

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

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

Ideal for women

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

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

The techniques

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

Some of the basic positions

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

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

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

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

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

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

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