1. Shape up with: Surfing
What is it? December through to April is when the UAE weather is at its best - our beaches are inviting, and the surf's up. An early morning surf lesson and sand-based fitness session is the perfect start to any morning.
Surf Dubai is a local school for surfing enthusiasts and wannabes alike, founded by three high school buddies who grew up in Dubai. Surf Dubai not only offers surfing lessons, but also water safety instruction and general surf fitness. You can opt for general surf lessons - private or group sessions for any age and ability - or Surf Fit, which is a beach-based exercise class twice a week, with plenty to do whether the waves are pumping or not.
Surf Fit is an hour-long beach-based physical fitness regime suitable for surfers and non-surfers alike. "Following an all important warm-up, the intensity of the beach exercises increases from squats and push-ups on the balance boards to piggy-back runs and sprints," explains instructor Jason Smith. "The rest of the class will involve water-based activities such as paddling on surfboards, towing partners and we often do surf rescue type exercises as well.
Body benefits: Surf Fit classes develop strength and cardiovascular endurance and improve overall physical condition. It is recommended to start with two sessions a week.
Where you can try it: Surf Dubai operates just opposite the Ladies Park on Umm Suqeim Beach. A one-off class is priced at Dh150, but a month-long course is recommended, which costs Dh1,200 for eight lessons. If you have tried their classes before, you enjoy a Dh200 discount, and if you bring a friend along, a Dh150 discount.
For more information call 050-4592672 or visit www.surfingdubai.com.
2. Shape up with: Fitflops
What is it? If power-walking the supermarket aisles is the only exercise you get, then wearing FitFlops may well be the workout for you. But is it really possible to shape legs, tone thighs, reduce cellulite and burn calories by simply walking in a pair of biomechanically engineered flip-flops? Oprah certainly thinks so - she has crowned FitFlops one of her latest ‘must-haves' (which is probably why they are currently the fastest selling fitness footwear in history).
The FitFlop claims to have a built-in gym that shapes your legs while you walk. The secret lies in the fabricated insole with its inbuilt wobble board. To keep balance and stability, the leg muscles need to work harder - in doing so, giving your legs a much stronger workout than just walking.
Body benefits: Walking your way to a better-shaped legs and seems a bit of a no-brainer. Some of the more believable benefits include a 30 per cent increase in activation in your gluteus muscles, 16 per cent in your hamstring and 11 per cent in your calves.
Other benefits are improved posture and reduction in lower back and joint stress. FitFlops are seriously comfortable and the latest, limited edition Aurelia range is pretty stylish too, so just wear them whenever you can.
Where you can get them: You'll find FitFlops at most leading sports stores across the UAE. The Aurelia is available exclusively at Harvey Nichols. For more information, visit www.fitflop.com.
3. Shape up with: Qi Gong
What is it? Tapping into thousands of years of ancient Chinese wisdom, Qi Gong is a gentle and graceful holistic exercise session that replenishes mind and body energy (known as Qi or Chi). It has elements of yoga, meditation, self-healing and other martial arts. Often confused with Tai Chi, the movements in Qi Gong are typically slower with the emphasis more on the flow of Qi, or energy.
Feng Shui master Deana Fries has an infectious energy of her own and can adapt the slow gentle movements of Qi Gong to suit every age and ability, from the super-fit to the physically challenged or aged.
"The aim is to rebalance the body's own flow of yin and yang energies. Our bodies react to imbalances in our environment. The energy in Dubai has become very unbalanced and as a result, many residents sense an inequality within themselves resulting in chronic headaches, digestive disorders, or simply a general lack of wellbeing. Qi Gong helps rebalance the body and build strength from within, bringing optimal health and a greater sense of wellbeing," says Deana.
Body benefits: Qi Gong corrects posture, teaches breathing techniques and exercises mental focus. Some exercises are designed to increase the flow of energy in the body; others cleanse and heal helping the energy to circulate better.
Qi Gong is especially beneficial for managing stress, heart disease, high blood pressure, kidney disease and general fatigue. Twice a week sessions are recommended.
Where you can try it: Dubai Ladies' Club. Tel: 04-3499922; Quantum Health Club, The Monarch Hotel. Tel: 04-5018260.
4. Shape up with: TRX Suspension Training
What is it? Designed as a go-anywhere workout tool, the TRX Suspension is a simple light-weight harness made of nylon straps that can be suspended from any elevated fixture - a pull-up bar if you train in the gym, a tree branch if you'd rather be outdoors or a hook on the back of a door at home. It creates resistance from two sources always at your disposal: your own body weight and gravity. Resistance can be adjusted by simply changing the incline of your body.
Dubai-based sports therapist Iris Ferguson tucks one into her sports bag whenever she trains anyone - from elite athletes to recreational keep-fitters. "It's just one piece of equipment that can suit all fitness levels," says Iris.
Not only was the TRX Suspension voted top fitness gadget by Men's Health magazine in 2009, the svelte Jennifer Lopez swears by it. Olympic swimmers, triathletes and even the British Lion's Rugby team have been spotted pre-match TRX-training on the sidelines.
Body benefits: TRX stands for Total Body Resistance Exercise - that says it all, really. "Any exercise you do on the TRX is core related. It strengthens all muscle groups, including your heart, and irons out any muscle imbalances," says Iris. She recommends training twice weekly for 30 minutes.
Where you can try it: Iris Ferguson offers one-on-one TRX Suspension Training at the Orthosports Medical Centre on Beach Road in Dubai. Call 04-3450601, or visit www.orthosp.com.
The Aviation Club also offers group TRX sessions daily. Call 04-2833071.
Alternatively you can get your own TRX starter pack, which includes an introductory training session, exercise cards and demo DVD. For more details, check out www.mefitpro.com.
5. Shape up with: Zumba
What is it? One of the latest crazes to pop onto the fitness scene is Zumba, a form of dancercise, where the catch phrase is to ‘Ditch the workout and join the party'. If you like high-energy Latino music and easy-to-follow salsa dance moves, then this is the workout for you.
You'll be so busy shimmying your shoulders and gyrating your hips that you won't even notice your heart rate soaring. Zumba is an energetic aerobic-based workout. The choreographed Latin dance routines disguise otherwise dull interval-training sessions where fast and slow rhythms are combined with resistance training. It's all about having fun, with a little Latin zest.
Body benefits: Instructor and personal trainer Charlotte Mathers says, "Zumba is a fat-burning class, at the same time toning and sculpting your body. The moves are easy to follow so the session suits everyone, even those who have never danced before". Two to three sessions a weekare recommended.
Where you can try it: Zumba classes are on offer at the newly opened Core Studio in Dubai Marina. Other dance classes at the fitness club include Brazilian capoeira, hip hop and belly dancing.
Membership provides access to as many classes as you'd like to attend. For more information and the full class schedule, visit www.corestudiome.com or call 055-6930668/9.
6. Shape up with: Muay Thai Kickboxing
What is it? Designed to unleash your inner warrior, traditional Thai Boxing has been reintroduced to the fitness world as a great way to syphon the agility, power and discipline of combat training and turn it into pure fitness. "It's a focused workout," says Anthony Wills, a Dubai-based Thai Boxing trainer.
"A 60-minute class will generally incorporate a variety of punches, kicks, knee strikes and other martial arts moves. We often work in pairs and the emphasis is always on technique. It also incorporates traditional exercises, such as jumping jacks, abdominal crunches and push-ups."
And no, this is not a ‘boys-only' class. In fact, kickboxing classes in Dubai are very popular among women. "It's a combat class, but the approach is friendly and fun. Thai Boxing is a great way to get fit while learning self-defence at the same time," Anthony says.
Body benefits: It's a full-body cardio workout that targets all muscle groups, burning up to 450 calories per session. The confidence boost in learning to defend yourself is an added bonus. The classes can be adapted to people of all fitness levels. Ideally, you should be doing three to four classes a week, less if you are doing other cardio training.
Where you can try it: Anthony's Dubai Thai Kickboxing Club (DTKC) classes are held at Hayya Meadows, Palm Shoreline Gym, and Habtoor Grand at Dubai Marina.
For more information on group classes or personal training sessions, e-mail thaiboxeruk@hotmail.com or call 050-4752928.
7. Shape up with: Kettlebells
What is it? A kettlebell is a cast iron weight that looks like a cannonball with a handle on top. Kettlebell weights vary from 4kg to 60kg and, unlike a conventional dumbbell or barbell, the kettlebell's mass is displaced from the handle resulting in an entirely different workout from conventional weight training.
According to personal trainer Peter Sullivan a class incorporating kettlebells is the best-proven method of getting lean. "Kettlebells target the ligaments and tendons close to the core rather than purely bulking up muscle," says Peter.
Celebrities including Penélope Cruz, Angelina Jolie and Lance Armstrong attribute their fitness to kettlebell training. Physiotherapists, osteopaths and chiropractors also use kettlebells for injury rehabilitation and prevention.
In a kettlebell class, you start with unlocking your muscles and joints, followed by training on the various techniques of lifting and moving the weights in a range of motions, finishing off with a dedicated session on working your abs using the kettlebells and your body weight.
Body benefits: A kettlebell workout will develop your all-important body core - back, hips and trunk. You'll also burn fat at an amazing rate. "With a bit of patience and the right tuition you can burn 1,200 calories in a single workout," says Peter. The overall result of regular kettlebell training will be increased strength and muscle tone, reduced body fat, increased metabolism, flexibility and general body conditioning. Up to four times a week is recommended, and the more often you train, the quicker you will see results.
Where you can try it: Classes are held at Emirates Golf Club and Safa Park, and class sizes are limited to a maximum of ten people. Visit www.springdubai.com.
