[VickyKapoor.com] Apart from just gymming together, couples these days also indulge in a whole lot of activities that help them keep fit. Right from adventure sports to even attending tai chi and power yoga classes together, fitness for couples just got ‘hotter’. Fitness experts are all for this trend because they believe that not only does this help couples to bond better but also helps them to maximise time spent on fitness.

Celebrity fitness expert Hemal Shah says, “The best part about couples working out together is the fact that they can motivate each other on the fitness front. Most of them help each other out while exercising and it strengthens the bond between the couple.” He points out that the only disadvantage in this situation would be when one is fitter than the other. “When this difference in fitness levels happens, they tend to stop working out together and this is the only disadvantage,” he adds.

Young couples — married and unmarried — are motivated to burn those extra calories to impress each other, say experts. Satyajit Chaurasia, who has trained stars like Hrithik Roshan, Saif Ali Khan and Aamir Khan, comments, “The newly married couples indulge in gymming together and it’s a great sight to watch them complete an hour’s schedule in 45 minutes.” While the fitness front is taken care of, an important benefit of working out together is time management.

Not just exercising, some couples even experiment with dance classes to keep fit. Says Hemal, “Ballroom dancing, aerobics are also common ways by which couples workout together. Apart from the fitness factor, it creates more bonding time between the two.” Amongst adventure sports, trekking is the most common ‘fitness mantra’ and experts feel the combo of adventure and fitness works wonders with couples. Says Satyajit, “Trekking is a popular way of shedding calories and it is very effective especially for couples who are looking at toning up in their spare time.”

Couple crunches

• Omar Abdullah and wife Payal
• Hrithik and Suzanne Roshan
• Navin and Shalu Jindal

Source: http://www.deccanchronicle.com/

“Krav Maga is a form of self-defence that deals with realistic scenarios where there are no rules. It deals with prevention from threat, psychological buildup to empowerment, verbal self-defence, soft and hard tactical defence against eve-teasing, groping, molestation and rape. It is an instant realisation and reaction to an action or attack,” says Frank J Wolf, instructor, Israeli Krav Maga Self-Defence in Richmond Town. Wolf is the only Krav Maga instructor in Bengaluru.

According to Wolf, this art of close combat was developed by Imi Lichtenfeld, a trained boxer and wrestler in Bratislava in order to help protect the local Jewish community during the German military invasion.

Krav Maga trains one to be ready for any lethal situation regardless of age, size, strength and fitness. “The common attack targets in Krav Maga are chin, groin, throat, eyes jaw and knee. If you are attacked from the back and choked, you will not waste time resisting, instead when pushed back you’ll raise your foot to attack his groin,” he continues.

Krav Maga is popular because there are no esoteric martial art techniques that are put to use. Instinctive punches and kicks used in natural self-defence are polished. Krav Maga is an excellent fitness routine and helps in building stamina, confidence and helps to burn those extra calories. Many law enforcement agencies and intelligence agencies like the FBI have adopted it.

The Bengaluru chapter of Krav Maga has trained around 300 people —among them men, women and children. For Kunga Uuangyal, 28, who is a student at the Krav Maga Academy of Self Defence, this art of close combat has pushed him beyond his limits, both physical and psychological.

“Learning this art form for more than two and a half years has been a huge help in building confidence. I now know how to react to situations that need quick thinking and action,” says Kunga.

“The fitness routine followed in Krav Maga is very intense. The workouts and exercises could be strenuous for a girl but constant resistant practice has equipped me with techniques to defend myself and I’m not scared of walking alone on the roads,” says Urvashi Raizada, 18, another student.

Stephanie Steiger, mother of a five-year-old is amazed to see drastic changes in her daughter Sanara’s attitude. “She is confident, she enjoys it and is ready to startle all the big boys with her defence moves,” says Steiger.

Krav-Maga

Less a martial art and more a system of hand-to-hand combat devised by the Israeli defence forces, Krav Maga isn’t for the weak-willed. The system combines grappling and wrestling techniques with street fighting skills. You learn how to break the stranglehold of an attacker by going for his groin, face or knee. Unlike in martial arts where certain moves are not permissible, the focus of Krav Maga is crystal clear: be aware of threats and deal with them as effectively as possible.

Trust us, this ends up giving you as good a workout as any. “Krav Maga improves your cardiovascular strength to the highest level,” says Vicky Kapoor, chief instructor of Krav Maga India. “It also increases your muscular strength.” Apart from improving your coordination and flexibility, Krav Maga also helps you burn calories. “Each workout is an hour-long and can help you burn nearly 800 calories,” he says. A stress busting workout that makes you think on your feet? Now that’s what we’d call a win-win situation.

Interested in learning?

Delhi: Krav Maga India, 011-41764207

Let’s face it it is easy to tire of workouts. Running on the treadmill every day or following the same weight-training routine for a few months can become boring. It also ceases being challenging when your body gets used to it.

To mix things up a bit, take up a martial art. It’s a great workout that tones your body, jogs your mind, and also sharpens your reflexes, keeping you safe on the streets. Not only are there plenty of options to choose from, but you’ll also never have a dull moment in your workout.

Whether you pick a “soft” martial art like t’ai chi chuan, which focuses less on combat and more on holistic health, or a “harder” martial art like karate that teaches you how to protect yourself in everyday situations, you are certain to reap health benefits.

Apart from offering a vigorous cardiovascular workout, most martial arts also increase your muscle strength, improve flexibility and strengthen the core. Thanks to the complex interplay of muscles involved in a martial art, you get a thorough full-body workout.

As Arjuna Awardee and Olympian judoka Cawas Billimoria says, “A martial art demands so much of you that you can’t really get bored of it.”

Karate

Most of us likely took karate classes in school. One of the most widely practiced martial arts worldwide, karate is not just a way to stay safe, but is also a great overall workout.

While there are slight variations in the katas or sequence of movements taught by the different schools of karate, they all emphasise the use of punches, kicks, locks and throws.

Since karate mainly involves striking and sparring with the hands, it makes for a great upper body workout. “Every punch and lock requires different sets of muscle groups,” says Rajeev Sabharwal, founder of the School of Shotokan Karate-Do in Delhi. “With time, your whole body becomes conditioned.”

Some styles like the gojuryu incorporate specific weight-training techniques called hojo undo that strengthen the wrists and forearms.

Most styles incorporate stretching exercises and breathing techniques. “You start with stretches and move on to punches and kicks,” says Sabharwal. “You don’t get bound to one kind of workout.”

Judo

For a martial art that means “the gentle way” in Japanese, judo features a lot of grappling, wrestling and knocking opponents to the ground. But the Olympic sport is safe enough for people of all ages to practice.

Unlike other martial arts which focus on using force to strike or spar with an opponent, judo hinges on using the opponent’s own strength to dislodge or topple him.

Naturally, judo both demands and contributes to a high level of physical fitness. “It is one of the most complicated sports to practice because it requires both power and muscular endurance,” says Billimoria. “Normally, when your power increases, your endurance decreases and vice versa. This training makes you very strong mentally and physically.”

T’ai chi

T’ai chi is for those who prefer a steady, unhurried pace of exercise, as it is made up of a slow sequence of movements that emphasise correct posture, better balance and coordination. Infused with balletic grace, these movements are also said to improve lymph and blood circulation. Since the movements focus on using the full range of motion of your joints, you can avoid creaky joints as you age.

Although t’ai chi does have a basis in self-defence, it is mainly practiced for its numerous physical and mental health benefits. “T’ai chi conditions your heart, liver, kidneys, lungs and spleen,” says Rakesh Menon, director of Flowing Wheel, an institute that offers training in t’ai chi.”It is also a very good stress buster,” adds Menon.

Interested in learning?

Capoeira

At first glance, capoeira looks like an infectious combination of catchy beats and freestyle dance with a bit of football thrown in for good measure. There doesn’t seem to be anything aggressive about this fluid martial art that originated in Brazil. But once you start swaying to the rhythm too you simply can’t resist you will realise that capoeira is an efficient yet engaging way to stay fit.

All the elements of capoeira are geared towards strengthening your core and making you faster on your feet. Take the basic side to side movement or the ginga. According to Mumbai based capoeira instructor Reza Massah, “That movement itself is like doing a 1000 situps”. The 72 basic moves of capoeira incorporate dance moves, stretches and breathing exercises. Since most of these moves are done standing, you’re sure to get a great workout for your legs. In addition, the back flips and high kicks will improve your balance.

More than combat, reacting fast and avoiding injury is the focus of capoeira. “Capoeira teaches you to outsmart your opponent. You learn to protect your face, avert blows and fall better, without any strain on your knees and ankles,” says Massah.

Taekwondo

The Korean martial art taekwondo is one of only two martial art forms that features in the Olympics, the other being judo. In Taekwondo, the leg is the most important weapon of combat. You learn a number of kicks, including jumping, spinning, skipping and sliding kicks.

Apart from being an excellent lower body workout, taekwondo also improves your agility, speed, balance and stamina. It is both an aerobic and anaerobic workout, and stretching exercises on the ground form an important part of the training. Even if you don’t want to break wooden boards a test of prowess and mental discipline used in advanced training taekwondo is sure to give your fitness regime a kick-start.

Suddenly, men with bellies are as acceptable as they were in the days when Sanjeev Kumar and Shammi Kapoor were sexy. Jackie Shroff and Govinda are currently seen happily sporting their bellies!

The ‘Bouncing Belly’ it would seem, indicates an ennui with the metrosexual man, who was chiselled to perfection. Even the New York Times reports on how men with shredded abdominals are getting rarer in 2009. We’ve got headlines screaming: ‘It’s Hip to be Round Again’ and ‘Pot-bellies are the new six-pack for men’.

In India, until recently, a man with a belly was regarded as a symbol of prosperity. Then came the super six-pack generation, thanks to Shah Rukh Khan, who altered the body definition of Indian men. Well, that was so last year!

Blame it on the fitness fatigue; the belly has changed its shape again. Now, it’s hip to be round at the belly. Meet India’s first male belly dancer, Queen Harish. He’s done his bit: going to the gym, working out for hours and being on a rigid diet. But, now he has given it all up. He says, “I don’t mind having a round belly. Flat stomachs are so artificial. The six-pack obsession got to me. I just wanted a normal body.

I have a round belly. When I move while dancing, I think it’s sexy. A lot of people look at my round belly when I dance. It’s sensual. When I’m not dancing, I’m happy being myself. Having a belly is sexy again.” 
Perhaps manscaping has been hit by the recession, which has made men go easy on their body image. Crushing and challenging fitness rituals have taken a backseat as laziness creeps in. Fitness experts blame it on the six-pack, flat-abs obsession.

Leena Mogre, Mumbai’s leading fitness guru says, “It’s abnormal to have eight-pack abs. I’ve seen celebrities go without water and food for days before a photo-shoot. It’s extremely unhealthy. Such body definition is difficult to maintain. The minimum workout is three hours. Nobody can continue this fitness regimen for too long. That’s when you let go, after which, you’re okay with the round belly. The moment you stop working out, your body definition changes. Maybe, we’re witnessing a fitness fatigue, which makes it quite okay to have a paunch.”

Actor Rahul Dev, who also owns a gym says, “Most men, after they’ve achieved their six-pack abs target, guzzle down bottles of beer. After a point, men don’t care too much about their bouncing bellies. Especially after years of deprivation.” He adds, “You need endurance, patience and concentration for a perfect body. It’s a punishing regimen. Most men lack the endurance to continue tough schedules to get washboard abs. We’re not saying pot-bellies are acceptable.

But there’s no running away from them either. So, after a strict fitness craze, you’ll have a letting go phase and pot-bellies will be okay.”

So, thin is not so in and belly bumps on men are fine. The look is overall thin, with some extra flab in the middle. In Hollywood, Mathew Perry lost his slim physique for a rather portly shape; singer Robbie Williams has become robust; John Travolta has a bit of a belly and Kurt Russell looks good with a belly. While in Bollywood, Sanjay Dutt has an expanded belly. In fact, websites are flooded with reports of how Salman’s six-pack abs are now replaced by a paunch. Ditto for Emraan Hashmi.

Says Vicky Kapoor, fitness expert and owner of Ultimate gym in Delhi, “The psychology isn’t about being paunchy and slouchy. Till recently, men with pot-bellies looked so middle-aged. They had a complex about their growing bellies. Now, we’re just saying looking good shouldn’t be a stress. Neither should having a pot-belly give you anxiety.” That’s something stylist Sylvie agrees with, “Men are much more conscious about their bodies. But there’s a lack of consistency. Men get bored with fitness regimes, like they do with everything else in life. Especially, after marriage, men develop a paunch. Until recently, it triggered off a fierce reaction. This year, I guess I am seeing men who’ve been working out, have let go. But they don’t look ugly with pot-bellies. That’s the new body definition. A fit body is taking a holiday, that’s how I would interpret it.”

We’re witnessing the rise of real, super macho men, not metro sexualised, starved men with washboard abs. So, the “burgeoning potbelly,” as Guy Trebay writes in the New York Times, may be here to stay with men not trying too hard to battle the bulge. Says Gurpreet Kaull, of Clubxcell in Delhi, “We’ve reached a burnout stage. The hurrah of six-abs has whimpered away. Men don’t want to try too hard. They seem to be at ease with their belly bulge.”

Fitness & Spa. Wait. Don’t pack your gym bag and definitely don’t write that cheque yet.

How big is the brand?

Ozone is not a pan-India chain yet. They have six studios in the country with three in New Delhi and one each in Gurgaon, Hyderabad and Chandigarh.

How’s the equipment?

“The circular cardio section at the Chandigarh club was quite good and there was ample floor space,” says Men’s Health India editor Jamal Shaikh. But MH contributor and fitness expert Vesna Pericevic-Jacob doesn’t feel the same about the club in Delhi’s Defence Colony. “The cardio section at the Defence Colony club was well laid out but I wouldn’t call it great. The spin studio is cramped. I loved the area designated for yoga, Bollywood dancing, Krav Maga and Pilates though,” she says. On the strength area, they reiterate the same verdict: Inadequate. “It’s definitely not for lifters like me and the place is very cramped,” says Rajiv Khati, assistant editor, Men’s Health.

What about the staff?

“I was very impressed with the reception staff. Well informed, not too pushy and very precise,” says Jacob. “But if you have a small car, like I do, don’t park it in front of the entrance, because according to the valets, the place is reserved for big cars like Mercs, Audis and Beemers,” Khati points out.

Are the trainers any good?

“Unlike other studios, the trainers here were quite hands on, especially in the strength area,” says Jacob. “They knew their stuff, but some of them were carrying a slight paunch, which I think reflects badly on the brand,” says Khati.

What about the cost?

A whopping Rs 82,725 per annum for single entry and Rs 1,43,390 for a couple.

Any extras?

The fee includes the use of the steam and sauna facilities, as well as a fairly impressive range of optional classes. Plus, a member can use any of the gyms in the country four times a month. “In Chandigarh, the path leading to the gym is laden with posters of bulky figures and thanks to the blue light, it feels like you are entering a dingy night club even during the day,” says Shaikh. So much for extras!

Verdict: Ozone still holds its guns and is one of the better places to workout, provided you want to and can shell out that kind of cash. But if your main aim of joining a health club is to socialise, go on, you may write that cheque now!

Source: http://menshealth.intoday.in/

New Delhi, December 14, 2009

Abay Deol learning Krav Maga

Interestingly, Akshaye Khanna was to play the lead in the film initially, when director Navdeep Singh was to direct it for Nikhil Advani’s production company. But the two parted ways due to differences and Deol stepped in to back his director ofManorama Six Feet Under.

Deol is so fascinated by Krav Maga that whenever he got time off  between shots while filming Aisha with Sonam Kapoor, he’d practise it with his trainer. Basra, which sees Deol in the role of a RAW officer, has extensive action sequences. And Deol wants to ensure that he does his stunts perfectly. Singh is planning to start the film early next year with a schedule in Iraq.

Indiainfo.com

Tuesday, December 29, 2009 10:48 [IST]

Mumbai: The different Deol boy, Abhay, is going all out to prepare himself for his home production Basra that will see him do action for the first time in his career. After Hrs has learnt that the actor has started training in the Israeli hand-to-hand deadly combat tactics Krav Maga. By doing this he joins Akshay Kumar, the only hero in India who can perform the art and international faces like Angelina Jolie, Michelle Yeoh and Keanu Reeves.

This deadly skill will see Abhay hit a variety of fast crippling attacks to vulnerable body parts of his enemies. He has to go through a mixed aerobic and anaerobic workout and has to also use heavy pads to protect his body from damage while training.

“The film will see me fight like a street fighter and I’m learning really fast. It is fun and I have to learn many things if I have to convincingly play an action hero. Plus, it’s my home production, I cannot take any shortcuts,” Abhay told DNA.

Sources close to the film reveal that the young actor has also set up a training area where he would look to challenge his body reactions and defense skills through simulated attacks. This will make him faster and agile at offense and defense. Abhay has been called a perfectionist by many critics and this clearly shows his diligent approach to cinema.

“I always believe that you have to know something to perform it with ease and convince people. Nobody buys a fake and if you are not good at something you are doing, it always shows. I know I have to perfect myself in action because that’s never been my USP,” he says.

When not fighting in the arena, Abhay is traveling the world visiting film festivals in Venice, Toronto, Cannes, Tribeca where he has also lectured on cinema. The actor is ecstatic that even though he has not done the so-called Bollywood masala movies, he has managed to rub shoulders with Hollywood icons like Martin Scorsese, Robert de Niro, Jodie Foster, Matt Damon among others.

“Hollywood is very excited and appreciative of Indian cinema. Whenever I have met people who are greats in their own rights, they have been very inquisitive about our industry. This just shows that Indian cinema has a global presence and it is a huge achievement. There is scope for everyone to get the spotlight even if you are not a traditional Bollywood movie star. That’s a healthy change for our industry,” he ends.

Ice, anyone? Ice isn’t just for cold drinks. In the past eight to 10 years, many studies have shown the benefits of ice as therapy. Here are the answers to some common ice-related questions.

What does ice do?

Ice is one of the simplest, safest, and most effective self care techniques for injury, pain, or discomfort in muscles and joints. Ice will decrease muscle spasms, pain, and inflammation to bone and soft tissue. You can use ice initially at the site of discomfort, pain, or injury. You can also apply ice in later stages for rehabilitation of injuries or chronic (long-term) problems.

During an initial injury, tissue damage can cause uncontrolled swelling. This swelling can increase the damage of the initial injury and delay the healing time. If you use ice immediately, you will reduce the amount of swelling. Ice decreases all of these: swelling, tissue damage, blood clot formation, inflammation, muscle spasms, and pain. At the same time, the ice enhances the flow of nutrients into the area, aids in the removal of metabolites (waste products), increases strength, and promotes healing. This “ice effect” is not related to age, sex, or circumference of the injured area.

Four stages in ice therapy

There are four official stages to ice. The first stage is cold, the second is burning/pricking, the third stage is aching, which can sometimes hurt worse than the pain. The fourth and most important stage is numbness. As soon as this stage is achieved, remove the ice. Time duration depends upon body weight. Twenty to thirty minutes should be the maximum time per area. If it is necessary to reapply ice, let the skin go to normal temperature or go back to the third stage of aching.

How does ice therapy work?

Ice initially constricts local blood vessels and decreases tissue temperature. This constriction decreases blood flow and cell metabolism, which can limit hemorrhage and cell death in an acute traumatic injury. After approximately 20 minutes of ice, blood vessels in the injured area then dilate (open) slowly, increasing the tissue temperature, an effect which is termed “reactive vasodilation.” A study reported in the Journal of Orthopedic Sports Physical Therapy, (Jul/Aug, 1994), found that, despite the reactive vasodilation, there was a significant sustained reduction in local blood volume after ice was applied.

What does this mean for me?

It can mean a lot, if you are injured or in discomfort! Ice therapy can help the area heal faster, and there will be a decrease in pain and swelling and an increase in lymphatic drainage.

Why ice after a workout?

In the past 28 years, there have been many studies of ice as a therapy tool for injuries. Many of these studies have had conflicting conclusions, but improvements in technology are giving researchers new data. There is no doubt in the minds of many researchers and doctors that ice is the most widely used and efficient form of cryotherapy in medicine today. A 1994 study sited in The American Journal of Sports Medicine (Jul/Aug) showed ice affects not only the arterial and soft tissue blood flow, but also the metabolism of the bone, in a positive way. This is significant in the healing process of an injury to a joint.

When should I use ice?

For the greatest benefits, use ice after exercise and not before. In the Journal of Sport Rehabilitation (Feb/1994), a study on the ankle was conducted to see if ice should be used on an injury before exercise. The finding showed decreased temperature reduces the joint mechanoreceptor sensitivity and thereby alters joint position sense, exposing the joint to possible injury. In conclusion, cooling a body part prior to athletic performance is contraindicated, which is academic-speak for “probably a bad idea.”

It was once believed the use of ice was only beneficial in the first 24 hours after an injury. Recent scientific studies have shown the benefits of ice over the long term. During the initial stage of an acute injury (within 24-48 hours), or during the chronic stage (after 48 hours) ice can be very beneficial in promoting wellness.

Can I ice as a precaution?

You can use ice immediately following any workout, discomfort, or injury. If the swelling or pain does not decrease within a reasonable time (24 to 48 hours), consult a physician.

Is ice safe?

Ice therapy is very safe when used within the treatment time recommended. Don’t use ice if you have the following conditions: rheumatoid arthritis, Raynaud’s Syndrome, cold allergic conditions, paralysis, or areas of impaired sensation. Do not use ice directly over superficial nerve areas. In a study printed in the Archives of Physical Medical Rehabilitation (Jan/1994), the use of ice was tested on spinal cord-injured and able-bodied men. The results were that ice and cooling down the body temperature may evoke a vascular response to cold stimulus that may be mediated in part by the spinal cord and by supra-spinal centers causing a change in blood pressure.

How should ice be used in conjunction with exercise?

Ice can be combined with movement. Once the fourth stage of icing has been achieved, numbness, gentle range of motion and isometric exercises can begin. These movements should be painless, stressing circular, spiral, and diagonal movements. Once the numbness has worn off, re-ice and exercise again. This can be done two or three times a day. Ice can cause changes in the collagen fibers of the muscle. Strenuous exercise is a bad idea during an ice treatment, as this can result in further damage to the injury.

How does Ice combine with other therapies?

In March of 1995, an interesting study was conducted on the use of ice and ultrasound. Ultrasound is an instrument used in assisting the healing process to damaged tissue. The study found if ultrasound was followed by a five-minute application of ice, the muscle significantly increased in size. When ice was applied first followed by ultrasound, there was little or no change in the muscle fibers. One of the important conclusions of this study is after exercising, take a shower first, before applying ice, to receive the maximum benefits.

What is R.I.C.E.?

When there is an injury or discomfort, a good rule to follow for first aid is the mnemonic RICE:

R – Rest the injury.
I – Ice the injury.
C – Compress the injury.
E – Elevate the injury above your heart.

Three Icing Techniques

Ice is the easiest tool to use in rehabilitation. It is inexpensive and very effective. The most widely used is the ice pack. To make an ice pack, put ice (crushed is great) in a plastic bag, push out all the air and fasten the bag.

If another bag is available, place the fastened one inside to help prevent leaking. Put a paper towel on the site of the injury or discomfort, and then place the ice pack over the paper towel. This will prevent freezer burn to the skin. If a regular towel is used, the ice pack will not get the skin cold enough to have the physiological effects occur. If the injury is in the neck, back, or shoulder, an ice pack can be put under a T-shirt or blouse. A person can then keep this on while working. Ice packs are also convenient when resting. Ice packs can be used on legs or arms. There are many types of ice packs on the market. If purchasing one, make sure it will get sufficiently cold to achieve the four stages of icing. The second most used method is ice massage or ice cups. Place water into a styrofoam/paper cup and freeze it. Place a towel under the area with discomfort or pain to catch drips. Holding onto the cup, tear the edge around the cup, exposing the ice. Use a gentle, continuous, circular motion and rub the ice directly over the skin at the site of injury or discomfort. This is good for areas on the extremities such as knees, legs, ankles, arms, wrists, hands, and so on. Ice cups penetrate deep into the muscle fibers. Because this is an active motion, it can sometimes be more effective than an ice pack. The desired effect is to go through the four stages of ice, as stated above, before moving to another area, approximately 5-10 minutes. There are some reusable plastic ice cups on the market, for the environmentally minded; however, paper or styrofoam cups work fine.

The third method is the ice bath. Find a bucket or container large enough to immerse the area in need. Place a towel under the bucket and add ice. Try to isolate the body part that needs to be iced. Immerse your foot for 5 to 10 minutes (20 minutes maximum). Do not immerse your whole body in ice – doing so can cause shock and/or possibly a heart attack.

Laurel J. Freeman, B.A., a nationally certified sports massage therapist in Florida, has worked on many world-class athletes and has given numerous lectures in health related field. She developed, teaches, and practices Reprogramming Neuromuscular Responses @ (RNR). Laurel is a member of the Florida Track Club.

Permission granted to redistribute, as long as you acknowledge the author, FootNotes and the Road Runners Club of America.

marie claire india

If you are bored of your regular workout and yearn for something different, give Krav Maga a try. Its a great exercise, with a kick of self defense thrown in.

What does fitness mean to you? If its just ‘the right curves’, then probably already have an information overload on the options that will you get there. But if fitness to you means mental agility, a healthy aggression, toned muscles and the ability to take down any potential threat with a kick in the groin, then you will have to look at the techniques like Krav Maga.

it is an Israeli strategy that is especially suited to women. Pegged as a self defense technique, it equips students with tactical manoeuvres to deal with real-life situations when faced with an attacker. Krav Maga works on identifying, exploring and quicking human reflexes to be able to successfully combat any threat. It is defensive in nature and deals with potentially dangerous situations, making fitness a mandatory requirement for its students.

According to calculated estimates, one hour of Krav Maga helps burns approximately 800 calories. It’s a fast-paced, high-energy workout designed to tone, build, sculpt and strengthen your body to be all it can be. Says Vicky Kapoor, Chief Instructor, Krav Maga India, “We follow a prescribed syllabus in our classes. In each session, students are taught to deal with different situations. For example, one session could deal with knife threats and next one with car-jacking. Depending on the techniques in question, different muscles are workout out in each session”.

The various drills that Krav Maga uses include kick-boxing, punching, striking, aerobics (different cardio exercises combined with coordinates drills), anaerobic (power drills for various muscles group) and combative (punching and kicking the elbow and knee pads to loud music), ensuring that the workouts don’t become monotonous for the students. It also results in all muscles of the body being workout in rotation, leading to a tremendous full-body exercise.

While these techniques were developed for the Israeli military, its inherent nature makes it ideal for women. The premise on which Krav Maga rests is self-preservation, or elimination of danger. “And while women may be physically weaker than men, they have stronger willpower. They are protectors by nature, making it easier for them to grasp this particular form of self-defense,” explains Kapoor.

A regular Krav Maga class would begin with high-intensity cardio workouts and circuit exercise, followed by training in specialised manoeuvres. Owing to its rigorous nature, injury is a common worry for students. However, Kapoor assures that it is completely safe and suitable for all ages and body types. “Threats don’t come to people based on their physical conditions. Anyone can be in danger and so everyone must know how to defend themselves.”

Another concern about Krav Maga is related to its actual application. While it’s one thing to practise the moves in a safeguard environment, its completely another to be able to apply these when faced with real-life danger. To this end, there is a lot of concentration on mental fitness in these classes. Workshops are organised where different assaults scenarios are played out in real life setting, with the attacker verbally and physically attacking students. The padded attacker allows students the opportunity to practise full-power full contact defence techniques. Decision-making under high pressure situation is also taught in these workshops. “Scenario-based training gives the students a chance to experience the emotionally charged nature for such attacks and they learn how to react when overcome by an adrenaline rush.” says Kapoor.

According to him, it takes anything between three to six months for a student to get a basic knowledge of Krav Maga. To be certified as a professional, one needs 180 hours of rigorous training. But what Kapoor regrets most is that students don’t seem to pursue it for long. “Most women who come here don’t join with fitness or self-defense in mind. They think of it as a weight-loss programme. And when they find a better option, they just leave. And so, while women are more in need of self-defense, their numbers are shrinking in our classes.”

But there is little doubt about the effectiveness of Krav Maga – both as a self defense strategy and as a mean of staying fit. Celebrities like Jennifer Lopez, Lucy Liu, Angelina Jolie and Sandra Bullock are known to have practised it, while closer home it has found patrons like Bipasha Basu, Priyanka Chopra and Lara Dutta.

Krav Maga is not always pretty. It involves fist-fighting, groin-kicking, arm-twisting and even shoving and pushing. Unlike your feel-good aerobics class or the posh gym next door, this class can be painful and exhausting, with the occasional bruise thrown in. Its rough and tough, down and dirty. But it’s also enjoyable, en-lighting and useful. It fulfils the basic need to defend oneself. And if Darwin’s ‘survival of the fittest’ theory applies to this day and age, then there’s no better way of surviving or staying fit than this.

“Imran Khan has pushed his limits in every Krav Maga class, and is always ready to try anything new with a smile. Shankar is a perfect example of mind over age doing Krav maga Training for personal health and to help beat corporate stress.”

“Imran Khan : Hey, thank you very much for those kind comments on everyone (wish ur were kinder with the training too hahaha, never want that make us as hard as possible), i really enjoy our classes, i am practically in some other world for those 2 n half hours, its a really good feeling to know that were are being trained by a great teacher who was trained by a even greater teacher whose teachings hopefully reflect in all of us.”

Imran Khan speaks about multiple attacks scenarios in Krav Maga Training in Bengaluru

Imran talks about his Training in Krav Maga from Krav Maga India on Vimeo.

Shankar Sundara Murthy talks about his Krav Maga Training and how it helps him to beat the stress of work

Shankar interview talking about Krav Maga from Krav Maga India on Vimeo.

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If you learn Krav Maga, an Israeli system of self-defense, you can defend yourself, regardless of the size of the attacker. A hand-to-hand combat system, Krav Maga is used by armies in over 25 countries around the globe.

A school has sprung in Richmond Town to teach this combat system. This type of martial art converts you into a fighter, no matter whether you are girl or a boy. Krav Maga can be of great help if you are at the verge of attack, rape or robbery.

It is conducted in real time and in various potentially dangerous situations. But learning Krav Maga seems to be costly as it costs Rs 2800 for 10 hours of schooling.

Krav Maga does not fit into the conventional brackets of martial arts, nor can it by any means be classified as a sport. The unique thing about Krav Maga is that there is no differentiation made between the abilities of men and women; both are equally able to bully any big bull.

It is based on techniques that utilize simple body parts such as your shoulders, arms, elbows, wrists, hips, legs, knees and ankles to fight your adversary. Krav Maga doesn’t only teach you how to use your body but even your mind during combat. It culminates your instincts and your techniques to either fight or flight from a threatening situation. Krav Maga can be mastered in 4 to 5 years, which is far less than the time required to master other forms of traditional martial arts such as karate and kung-fu.

Apart form learning how to tackle the bad guys, you can also burn up to 800 calories an hour. Krav Maga offers a fun new way to burn off the excess fat for all of you who are calorie conscious. , the Bengaluru trainer explains, “This is a full body cardio workout. It is an alternate to regular exercise and it involves an extensive workout”.

The Krav Maga centre in Bengaluru is just four month old. The popularity of Krav Maga worldwide is what has drawn many Bengaluruans to this art of self-defense. In his terms, Krav Maga helps children to properly channelise their energy in a positive manner, and not just merely engage in violence.

The Israelis, who always find themselves surrounded by enemies, have made Krav Maga one of the most practical forms of self-defense.

The next time you think about investing in the latest security systems, you may also want to consider training yourself to become focused, fearless, fast and fit. To know more about Krav Maga visit  www.kravmagaBengaluru.in

Source: JagranCityPlus.com

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