FitnessWellnessWorld

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fitness wellness

world live | learn | play | perform

2010/2011

fitness and wellness around the world

text, talk and thinking body actions

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One you, one life. Enjoy what you do, do what you enjoy.And spread joy.

Publisher|udgiver: aagaardProduction|produktion: marinaaagaard.dkPhotos|fotos: leif nygaard. front, 5, 6 claus petersen, CPhotography. 6, 10, 12, 14, 16, 18, 22 john foxx images. 2, back monarch. 8 photo disc. 20, 24 jef bettens. 27 julia starr. 28 marina aagaard/ henrik elstrup. 30-50 (ex 32)

»Life is a journey, enjoy every mile of it.«

L et's celebrate 25-30 years

of fitness; group exercise and

functional strength training.

Every year something new and

exciting, new methods, new

equipment.

Never a dull moment in the fitness

and wellness world.

And best of it all; 'playing' fitness,

having fun and meeting new friends

is all healthy!

Enjoy the moment.

Marina Aagaard, MFT

fi tness...…4-5

functional fi tness...…6-7

testing 1-2-3...…8-9

cardio...…10-11

strength…...12-13

coordination...…14-15

fl exibility...…16-17

mental health...…18-19

wellness...…20-21

O2 = Energy...…22-23

eat well...…24-25

sleep...…26-27

At reise er at leve...…28-33

1001 Dreams of Dubai...…34-52

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The word is derived from "to be fit", fit for survival. Life is demanding, physically as well as mentally, so you need to be prepared, to be allround fit ...

Focus on

• Cardiovascular fitness• Strength• Coordination• Flexibility

and

mental health,brain fitness

Build your fitness program on this foundation; it will vitalize you(r workout).

Most importantly, choose activities you enjoy; this will increase motivation and intensity and improve workout results.

And: Warm up and cool down.

Ordet kommer af "at være fit", egnet til overlevelse. Livet er krævende, fysisk og mentalt, så vær forberedt, vær allround fit ...

Fokuser på

• Kondition• Styrke• Koordination• Smidighed

og

mental sundhed,hjernefitness

Opbyg dit fitness program omkring disse områder og få liv (i din træning).

Allervigtigst: Vælg aktiviteter, som du synes er sjove; det øger motivation, intensitet og udbytte.

Og: Varm op og køl ned.

TWT Total Workout Time30-60 min. Keep Fresh!

TWT Total Workout Tid30-60 min. Hold dig Frisk!

fitness

Fitness Wellness World | www.marinaaagaard.dk

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5 minutes for an easy, short workout.15-20 minutes for an intense workout. Be specific!

5 minutter kan være nok for et let, kort pas.15-20 minutter før intens træning. Vær specifik!

warm-up:varm op:

"You have got to strike a compromise between physiology and psychology.

The harder you make it, the fewer people will actually do it."

Stuart Biddle, professor of Exercise and Sport Psychology

"For the few 'no-pain-no-gain'ers: Get fit with the Tabata protocol,

HIIT (high intensity interval training)and CrossFit'ness activities."

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fun

Full Range of Motion?Yes. For that exerciser, exercise, muscle and load. Occasionally less is more.

Fuldt bevægeudslag?Ja. For den aktuelle trænende, øvelse, muskel og belastning.Af og til er mindre mere (værd).

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ctional fitness

Functional fitness means all fitness with a purpose. so in a functional exercise progression you may see all kinds of exercises. Iniatially basic isolation exercises for building knowledge and strength. Gradually exercises are then progressed by increasing load and complexity. Note: Often the term is used to describe complex exercises where many muscles are involved in the movement; a movement building strength for everyday living or sports.

Funktionel fitness refererer til al fitness med mening, med et formål, så i en funktionel træningsprogression kan man se alle typer øvelser. I starten mest simple solationsøvelser for at opbygge viden og styrke. Øvelserne progredieres gradvist ved at øge belastning og kompleksitet.Obs.: Ofte bruges udtrykket til at beskrive komplekse øvelser hvor mange muskler er involverede i bevægelsen; bevægelser som opbygger styrke til hverdagen eller sportsudøvelse.

You should “stimulate but not simulate” the sport skill.

Dr. Mel Siff


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“Stop guessing, start assessing”

Paul Chek

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testing 1-2-3

Testing is a wonderful tool for proper programming and powerful motivation.Try it out. Test yourself, test your people:

• establish baseline health and fitness

• create a 'tailormade' program

• evaluate and compare results

• introduce fun competition into fitness

Make testing a part of your fitness program. Use it for starters and when needed, eg. every 2-3 months depending on what is tested.

Create some excitement and fun:Have a TEST EVENT at your fitness club.It is a guaranteed succes!

Testning er et fantastisk redskab til bedre planlægning og meningsfuld motivation.Prøv det. Test dig selv og dine:

• etabler udgangsformen

• skab et skræddersyet program

• evaluer og sammenlign resultater

• introducer sjov konkurrence i fitness

Gør testning til en del af dit fitness program. Brug det til at fastslå udgangspunkt og ved behov, fx hver 2.-3. måned afhængigt af hvad du tester.

Skab spænding og sjov i centeret.Lav en TEST EVENT i dit træningscenter. Det motivererog inspirerer og er en succes!


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cardio"... every breath you take, every move you make ..."


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Cardio work is an essential component of a fitness programme. It strengthens your heart and lungs and makes you feel alive. Walk, wog, jog, run, leap, jump, rope jump, dance, pedal, swim or play football! According to Krustrup et al. (Br J Sports Med 2009) football is a choice fitness activity, superior to moderate intensity running, with lots of health benefits. On that note 'pay and play' football is an emerging trend according to the Idan newsletter, www.idan.dk.

Choose and mix your favorites:

• Indoors and outdoors• On your own or with friends• Individual or group exercise • Continuous and intermittent training

General guidelines for improving cardiovascular endurance:

3-5 times a week20-60 minutes per workout60-90 % HFmax

These are general guidelines. Do not wear yourself out doing cardio: Balance intensity and duration, do interval training and periodize your cardio work for optimal results.

Konditionstræning er en essentiel komponent i et fitnessprogram. Det styrker hjerte og lunger og får dig til at føle dig fuld af liv. Gå, wog, jog, løb, spring, hop, sjip, dans, cykl, svøm eller spil fodbold! Ifølge Krustrup et al. er fodbold alle tiders fitness aktivitet, bedre end løb med moderat intensitet, med en lang række sundhedsfordele. Og 'pay and play' fodbold er på vej frem ifølge Idans nyhedsbrev, www.idan.dk.

Vælg og mix dine favoritter:

• Indendørs og udendørs• På egen hånd eller med venner• Træning individuelt eller på hold • Kontinuerlig eller interval træning

Generelle retningslinjer for forbedring af konditionen:

3-5 gange om ugen20-60 minutter per træning60-90 % HFmax

Det er generelle retningslinjer. Slid ikke dig selv op med konditionstræning. Sørg for balance mellem intensitet og varighed, lav intervaltræning og periodiser dinkonditionstræning, så du opnår optimale resultater.

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strength(Initially) All you need is ...

2 x 20 minutes per week5 good exercises

1-3 sets x 8-12 repetitions

“If you do what you've always done, you'll get what you've always got.”

“Vary your methods, vary your moves ,watch how quickly your body improves.”

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Strength training is the solution, no matter your age or goals, for strong muscles, joints and bones

• Anti-aging• Bodytoning• Musclebuilding• Improved health, fitness and performance

General guidelines for improving strength:

2-3 times per week (or split program)8-12 (10-15) repetitions, 1-3 sets5-10 exercises

Initially moderate tempo 2:1:4:0, eg. concentric:end:eccentric:start. Progress to higher tempo or explosive depending on exercise and goal, eg. X:0:3:0.

Moderate intensity; moderate pauses, 30-60 seconds.High intensity; longer pauses, 2-5 minutes.

5 basic exercises: Squat, chest press, hor. row, back extension, ab curl 5 advanced exercises: Clean, squat, lunge, turkish get up, hindu push up

Styrketræning er svaretuanset alder eller træningsmål, for stærke muskler, led og knogler

• Anti-aging• Bodytoning• Muskelopbygning• Forbedret sundhed, fitness og præstation

Generelle retningslinjer for forbedret styrke:

2-3 gange per uge (eller splitprogram)8-12 (10-15) repetitioner, 1-3 sæt,

5-10 øvelser

I starten moderat tempo, fx 2:1:4:0, koncentrisk:slut:excentrisk:start. Progredier til højere tempo og eksplosivt afhængigt af øvelse og mål, fx. X:0:3:0.

Moderat intensitet; moderate pauser, 30-60 sekunder.Høj intensitet; længere pauser, 2-5 minutter.


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"It is not practice that makes perfect, but rather perfect practice that makes perfect”.

..."while having fun and feeling good.

Focus not only on the goal, focus on the proces. Enjoy it."

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coordination

Balance, rhythm, sense of space, reaction, arm-and-leg and hand-eye and foot-eye coordination and muscular control.

There is more than a million fun ways to train your coordination and you can do it every day without overtraining. Automate and perfect your sports moves, but keep changing your coordination workouts, so you keep progressing.

Work out outdoors in an everchanging and ever challenging environment. Work out indoors whenever you feel like it, use yourself and as much diverse equipment as you can lay your hands/feet/body on.

Keep trying new exercises, new games and new sports.

Balance, rytme, rumsans, reaktion, arm-og-ben og hånd-øje, fod-øje koordination og muskulær spændingskontrol.

Der er mere end en million sjove måder hvorpå du kan træne koordinationen og du kan træne hver dag uden at overtræne. Automatiser og perfektioner dine sportsbevægelser, men bliv ved med at ændre din koordinationstræning, så du bliver ved med at udvikle dig.

Træn udendørs i altid omskiftelige og evigt udfordrende omgivelser.Træn indendørs når som helst og brug dig selv og så meget forskelligt udstyr som du kan få fingre/fødder/krop i.

Bliv ved med at prøve nye øvelser, nye lege og nye idrætter.

Dance, balance, exercise, play sports ... play


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f lexibHow flexible should you be? Enough for health with no muscles being too tight; a normal range of motion for everyday living and the recreational activities or sports you choose to do.Do not overdo flexibility, stay strong and stable!

Should you stretch? Yes!The question is: How much, how and when?The answer depends on: Who and what is the goal?

For general fitness, stretch the muscles, that are too tight (often calves and hamstrings a.o.), 2-3 days a week, 1-4 times a 10-30 second stretch.

Hvor smidig bør man være? Nok til sundhed med musklersom ikke er for stramme; et normalt bevægeudslag til ens hverdag, fritid og sport.

Skal man strække? Ja!Spørgsmålet er: Hvor meget, hvordan og hvornår?Svaret afhænger af: Hvem og hvad er målet?

For generel fitness, stræk de muskler somer for stramme (ofte lægge og haser bl.a.), 2-3 dage per uge, 1-4 stræk a 10-30 sek.


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bility

Central combo:

bend bøj extend stræksidebend sidebøjrotate roter

with control and full range of motion.

Keeps your spine happy.

Do it often,especially if you spend a lot of time sitting down.

Great dancers are not great because of

their technique; they are great because

of their passion. Martha Graham


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menIt is all in your mind ...

... Happiness is not a condition, it's a decision

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tal health

Mental health is positive thinking and being able to control your thoughts and not letting your thoughts control you!

Mental capacity is the ability to:

• Solve problems• Concentrate• Relax mentally and physically

Easier said than done? Maybe not, start pract is ing now.

• Surround yoursel f with posit ive images and words .. . and people• Train your concentrat ion for progressively longer per iods • Keep your brain f i t by solv ing al l k inds of problems and learning new ski l l• Pract ice yoga, tai chi, qi gong, mart ia l arts and other act ive mental workouts • Meditate and pract ice mindfulness, presence• Do relaxat ion, stretching and breathing exercises

Mental sundhed er positiv tænkning og evnen til at kontrollere sine tanker og ikke lader tankerne kontrollere sig!

Mental kapacitet er evnen til:

• Problemløsning• Koncentration• Afspænding

Lettere sagt end gjort? Måske ikke, begynd at træne nu.

• Omgiv dig selv med posit ive bi l leder og ord .. . og personer• Træn koncentrat ionen i progressivt længere per ioder • Hold hjernen f i t ved at løse al le former for problemer og lære nye færdigheder• Dyrk yoga, tai chi, qi gong, kampsport og andre akt ive mentaltræningsformer • Mediter og prakt iser 'mindfulness', t i lstedeværelse i nuet• Lav afspænding, stretching og vejrtrækningsøvelser

"Willpower is a (mental) muscle. Exercise it!"Dr. Roy Baumeister.

"Willpower is a (mental) muscle. Exercise it!"Dr. Roy Baumeister.


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wellnessphysical, mental, emotional, spiritual and social wellbeing

If a thing is worth doing, it is worth doing well.

If it is worth having, it is worth waiting for.

If it is worth attaining, it is worth fighting for.

If it is worth experiencing,

it is worth putting aside time for.


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The word is derived from "well" and it characterizes a state of wellbeing and good health. Life has its ups and downs, but aim for balance and harmony by keeping a positive outlook ... most of the time.

Wellness is about much more than a trip to the spa, even if such a trip may also enhance your physical, mental, emotional, spiritual and social wellness.

Wellness may not require major investments of time, money or energy.Maybe all you need to change is your focus or one or two small things in your everyday (diet, exercise or sleep). Investigate and experimentate.

Ordet kommer af "well", at være sund eller veltilpas. Livet har sine opture og nedture, men man kan altid sigte mod balance og harmony ved at bevare et positivt livssyn ... det meste af tiden.

Wellness drejer sig om meget mere end en tur i en spa, selvom et spabesøg også kan øge fysisk, mental, emotionel, spirituel og social wellness.

Wellness behøver ikke at kræve storeinvesteringer af tid, penge eller energi. Måske er alt hvad der behøves en ændring af dit fokus eller småting i din hverdag (kost, motion, søvn). Udforsk og eksperimentér.


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Breathing exercise:

Bend and exhaleExtend and inhale

Standing or on all fours, repeat ten times

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O2 = Energy"All you need is the AIR, that you breathe ..."

Breathe deeply and slowly, 6-8 times per minute. You will get more energy for your brain and muscles instantly. You breathe 20,000 times a day and 500.000.000 times through life. Improve your breathing and you will improve your health and quality of life.

Straighten up; a better posture makes breathing easier.

Breathe through your nose. This will improve oxygen uptake.

Breathe slowly. This gives you more oxygen and can lower your blood pressure.

Go outside and get some fresh air as often as possible. Preferably for at least half an hour every day.

Træk vejret dybt og langsomt, 6-8 gange per minut.Så får du øjeblikkeligt mere energi til hjernen og musklerne.

Du trækker vejret 20.000 gange om dagen og 500.000.000 gange i løbet af livet. Hvis du forbedrer hvert åndedrag lidt, forbedrer du din sundhed og din livskvalitet.

Ret dig op; en bedre holdning gør det lettere at trække vejret.

Træk vejret gennem næsen. Det forbedrer iltoptagelsen.

Træk vejret langsomt. Det giver dig mere ilt og kan sænke blodtrykket.

Gå udenfor og få frisk luft så tit som muligt. Hvis muligt i mindst en halv time om dagen.


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eat wellenjoy a naturalhealthy diet – and never ever diet

"I can resist anything but temptation." Oscar Wilde

"Don't deny yourself anything, but be tempted by healthy things."Marina Aagaard

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A healthy dietYou are what you eat, and a good diet is essential to your health and performance. Every individual is unique. How about your diet? Look at the national nutritional recommendations, but also listen to your body and observe your hair, skin and nails. Your meals should make you look and feel good, energetic and alive. Otherwise make adjustments.

General nutritional advice with some updates:

• Eat lots of different vegetables every day, go easy on the fruits • Eat fish several times a week• Eat a wholegrain and high fiber diet• Limit fat and eat healthy fats, preferably organic• Limit all sugar especially from soft drinks, sweets and cakes• Eat a varied diet and eat in moderation• Drink water to quench your thirst

En sund kostDu er hvad du spiser og en sund kost er essentiel for din sundhed og præstationsevne. Hvert individ er unikt. Hvordan er din kost? Hold øje med de nationale ernæringsanbefalinger, men lyt også til kroppen og tjek hår, hud og negle. Dine måltider skal gøre dig og din krop tilpas, energisk og fuld af liv. Ellers bør du ændre kosten efter behov.

Generelle kostråd med opdateringer:

• Spis masser af grønt hver dag, frugt i moderate mængder• Spis fisk og fiskepålæg flere gange om ugen

• Spis en kost rig på fibre og fuldkorn• Spar på fedtet og spis sunde fedtstoffer fra økologiske kilder

• Spar på alt sukker, især fra sodavand, slik og kager• Spis varieret og i moderate mængder

• Sluk tørsten i vand

How about 80/20?Healthy most of the time – and a little bit unhealthy some of the time?

Make every meal a 'feast'.Lay a beautiful table, have a party..

Eat Slow Food. Savour every mouthful. Enjoy every bite, chew your

food 35-50 times.


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A good nights sleep is proving to be one

of the most powerful

methods of enhancing

any performance as

well as beauty

and weight control

Let the rhythm of your body follow the rhythm of nature, day and year. At night ... sleep, it will do you a world of good.

"Sleep tight"

• Sleep for 7-8 hours a night. You can learn to sleep less, but it's no good for your health and appearance.

• Keep a regular sleep pattern; retire and rise at the same time all week.

• Sleep in a dark, cool (16-18 degr. C) and quiet bedroom.

• Avoid heavy meals within three hours of bedtime, but do not go to bed feeling hungry.

• Avoid drinking too much water just before bedtime.

• Avoid caffeine, alcohol and nicotine, which disturbs your deep sleep, within 6-9 hours of bedtime.

• Exercise regularly, but not within 3-5 hours of going to bed.

• Sleep in a good bed – almost a third of your life is spent in bed.

En god nattesøvn viser sig at være et

af de allervigtigste

midler til forbedring

af præstationsevnen

foruden udseende

og vægtkontrol.

Lad din krops rytme følge naturens rytme, dagens og årets rytme. Om natten ... sov, det vil gøre en mærkbar forskel.

"Sov godt"

• Sov 7-8 timer per nat. Man kan lære at sove mindre, men det er ikke en fordel for sundheden og udseendet.

• Hold fast i et regelmæssigt søvnmønster; gå i seng og stå op på samme tid ugen igennem.

• Sov i et mørkt, køligt (16-18 gr. C) og stille soveværelse.

• Undgå store måltider indenfor tre timer før sengetid, men gå heller ikke sulten i seng.

• Undgå at drikke for meget vand lige før sengetid.

• Undgå koffein, alkohol og nikotin, som forstyrrer den dybe søvn, inden for 6-9 timer før sengetid.

• Motioner regelmæssigt, men ikke inden for 3-5 timer før sengetid.

• Sov i en god seng – næsten entredjedel af livet tilbringes i sengen.


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s l e e p

become stronger, healthier,sl immer and better looking

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"At reise er at leve" (To travel is to live)

Hans Christian Andersen

Travel if you can and great mysteries unravel,

travel for real, in your mind, on the net, but do travel.

So much to see, so much to do,

meet new people, meet a new you.

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So ... is this

DUBAI?

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Notice normal-sized skyscraper next to the impressive Burj Khalifa, at 828 m the tallest building in the World.Book a tour in advance.

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No ... this is

DUBAI !

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1001 DREAMS OF DUBAI United Arabic Emirates

Exit snowstorm. Enter healing heat. And a surprise. An absolute explosion of innovative architecture in a dynamic global city with over 202 different nationalities. Before the 1930's a small town based on trade and pearl export. Then boosted by the oil industry in the 70's. Now a tourist (and event), real estate and financial centre. Still suffering from the crisis – with empty and unfinished buildings – but on its way back, with construction going on day and night: The growing 'City of Skyscrapers' is a sight to see.

Dubai is called 'City of Gold' and'Shopping Capital of The Middle East', but is also one of the more expensive cities of the World! Luckily there is so much to see that you can get by without shopping.

A truly beautiful sight is the famous landmark of Dubai, 'the Burj'. When seen from the distance the Burj Al Arab 321 m high superhotel seems surprisingly small compared to all the skyscrapers. But up close, the all-suite hotel towers impressingly above you.

In fact, visiting the amazing hotels (base camp was nice affordable Lotus Hotel Apartments and Spa at the ... Marina), watching life – and cars – go by at the Walk, and enjoying the best BodyPump workout ever (Helena Constantinou at StudioFitness) "made my day" and a week that went by all too quickly ...

1001 DRØMME OM DUBAI De Forenede Arabiske Emirater

Exit snestorm. Enter helende varme. Og en overraskelse. En absolut eksplosion af innovativ arkitektur i en ekstremt dynamisk global by med over 202 forskellige nationalititer. Før 1930'erne en lille by baseret på handel og perleeksport. Senere boosted af oliefund og -industri i 70'erne. Nu et turist- (og event-), ejendoms- og finanscentrum. Stadig presset efter finanskrisen – med tomme og ufærdige bygninger – men på vej tilbage; der bygges dag og nat, kranerne sover ikke: Den voksende 'Skyskraberby' er et spændende syn.

Dubai kaldes 'Byen af Guld' og'Mellemøstens Shoppinghovedstad', men er en af de dyrere af slagsen! "Har du penge kan du få, har du ingen må du gå". Heldigvis er der masser at se, så man kan klare sig uden shopping.

Et virkeligt vidunderligt skue er Dubai's berømte landmærke 'the Burj'. Når man ser det 321 m høje Burj Al Arabsuperhotel på afstand, ser det overraskende lille ud ved siden af alle skyskraberne. Men tættere på tårner suite-hotellet sig imponerende op.

Faktisk optog besøg på de fantastiske hoteller (base camp var fornuftig-fine hotel Lotus Hotel Apartments and Spa, i ... Marina'en), kig på (folke)livet – og biler – på the Walk, samt alle tiders bedste BodyPump træning (Helena Constantinou i StudioFitness) hele min dag, og uge, som gik alt for hurtigt ...

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night ...

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...at the Marina

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... and day

...at the Marina

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WeatherThe weather is wonderful during fall and spring, november-december, or january (when the Shopping Festival is on) with day temperatures of 25-28 degr. C. In the summer up to 40-45 degr. C. Note, that air conditioning is popular, so many restaurants feel chilly. Remember some warm clothes.

TravelCheck flight prices. At certain times they are inexpensive and cost no more than a trip to other cities closer by.

HotelsCheck out hotels on the internet. There are lots of hotels in all price ranges. The prices depend on the season; when major events are on, the prices go up. Find out, where you would prefer to stay: Dubai is a 'long' city with three city centres connected by a seven-lane highway (Dubai has the most cars per capita in the World). The city centres, Deira, Downtown or the Marina, are relatively far apart, so you get around by Metro (only few stations) or taxi.

Sights and NightsDeira, in the old part of town, is by the Creek (river), with the Gold Souk (market), silk- and spice-souk. On the other side you find Bur Dubai with Bastakiya, the old town, Heritage Village and a nice small Dubai Museum as well as beautiful parks. Downtown with the Burj Khalifa and the mega-mall, Dubai Mall, with full-size indoor skating rink and entertainment center. Mall of the Emirates, the mall with Ski Dubai (450 m), is further away.The Marina is an exciting new area close to Jumeirah Beach, world famous beach, and the Walk, a wonderful promenade with restauranter, coffeshops, supercars and nightlife, eg. Buddha Bar.In Dubai you are only off work on fridays, which makes Thursday night and Friday 'weekend'. You party at the hotels, the only places that are allowed to serve alcohol.A popular place is the Barasti pool and beach bar at Le Méridien Mina Seyahi, which draws a large and diverse crowd.

VejretVejret er skønt i efteråret og foråret, november-december, eller januar (hvor der er Shopping Festival) med dagtemperaturer på ca. 25-28 grader. Om sommeren er der op til 40-45 grader. Bemærk, at air conditioning er udbredt, så mange restauranter er meget kolde. Husk overtrækstøj.

RejseTjek flypriser. De er billige på de rigtige tids-punkter. Det behøver ikke at koste mere end en tur til en storby tættere på.

HotellerTjek hoteller på nettet. Der er masser af hoteller i alle prisklasser. Priserne er sæsonafhængige; er der store begivenheder, stiger priserne meget. Find ud af, hvor du helst vil bo. Dubai er en langstrakt by med tre bycentre forbundet af en syv-sporet motorvej (Dubai har verdens højeste antal biler per indbygger). Der er langt imellem bycentrene; man kører i Metro (kun få stationer) eller taxa. Overvej derfor om du vil bo i Deira, Downtown eller Marina?

Sights and NightsDeira, i den gamle bydel, ligger ved Creek'en (flodmundingen), med Gold Souk (marked), silke- og krydderi-souk. På den anden side ligger Bur Dubai med Bastakiya, det gamle bycentrum, Heritage Village, et fint lille bymuseum og dejlige parker. Downtown med Burj Khalifa og mega-mall'en, Dubai Mall, med stor indendørs skøjtebane og forlystelsescenter. Mall of the Emirates, den med skibakke (450 m), ligger længere væk. Marina'en er et spændende nyt område i nærheden af Jumeirah Beach, en verdensberømt strand, og the Walk, en skøn promenade med restauranter, kaffeer, superbiler og natteliv, fx Buddha Bar.I Dubai holder man kun fri om fredagen, hvilket gør torsdag aften og fredag til 'weekend'. Der festes tit på hoteller, for kun hotellerne har tilladelse til at servere alkohol.Et populært sted er Barasti pool- og strandbar på Le Méridien Mina Seyahi Beach Resort & Marina, som tiltrækker et meget stort og blandet publikum i alle aldre.


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Jumeirah Beach and at a distanceThe Palm Jumeirah with Atlantis

Cars by Dubai Mall

BastakiyaMall of the Emirates

Al Qasr front yard

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Have a Nice DayA full day by the Dubai Mall next to the Burj Khalifa; the more than 26.000 panels of glass reflects the sun like silver and gold. Have brunch in one of the restaurants by the pool, the lebanese version is tasty. Visit the Burj Khalifa, the tallest building in the World, 828 m, at noon or early afternoon for a splendid view across Dubai.The visit, which you book in advance, include a tour (almost) to the top and an exciting display about the design and construction process. Afterwards (window)shop in Dubai Mall, one of the Worlds largest shoppingmalls, luxury en masse, a skating rink and an enormous aquarium (World's largest acrylic panel). Book a table for dinner by the pool.From 6-11 pm there is an impressive 'water show', 'The Fountain'. For car-enthusiasts another free 'ride' is a stroll past the Dubai Mall parking area with VIP valet parking for visiting shoppers' Porsches, Bentleys, Ferraris, Aston Martins, Lamborghinis, Audi R8's, Hummers og Mercedes SLK's.

If you have time, you can also experience desert-racing, "dune bashing" in 100-300 feet sand dunes. Or a desert-safari with dinner in a Bedouin tent or the Jumeirah Bab Al Shams Desert Resort and Spa, built in the style of an old fortress. Other activities include popular camel or horse races or racing at the Dubai Autodrome, a huge motorsports venue and track.

God DagEn hel dag ved Dubai Mall, der ligger ved siden af Burj Khalifa, der med over 26.000 glaspaneler stråler i solen som sølv og guld. Spis brunch på en af restauranterne ved bassinet, eksempelvis libanesisk. Besøg Burj Khalifa, verdens højeste bygning på 828 meter, ved middagstid eller tidlig eftermiddag, så udsigten er god. Besøget, der bookes på forhånd, omfatter en tur til toppen og en spændende udstilling om design- og byggeprocessen. Herefter (vindues)shopping i Dubai Mall, et af verdens største shoppingcentre, medalt i luksusvarer samt skøjtebane og kæmpe-akvarium (verdens største akrylrude). Book bord til spisning i en restaurant ved bassinkanten. Fra 18-23 er der hver halve time et imponerende springvandsshow. 'The Fountain'. For bil-entusiaster er en anden gratis fornøjelse at slå et smut forbi Dubai Malls parkeringshus med VIP valet parking for de handlendes Porscher, Bentleyer, Ferrarier, Aston Martin'er, Lamborghinier, Audi R8'ere, Hummere og Mercedes SLK'ere.

The Fountain and Burj Khalifa

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Dubai Aquarium and Underwater Zoo

Dubai Mall to the left and The Fountain seen from the top of Burj Khalifa

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The UAE are a Muslim country that is observant of the laws of Islam. PDA, public display of affection, eg. hugging, kissing and even holding hands (when not married), is not allowed. Conservative dress is required, eg. cover your upper arms and your legs. Do not take pictures of military facilities. Do not take pictures of locals without asking permission. There is zero tolerance towards crime, any kind of violance and drinking and driving. Do not drink in the street (drink alcohol in the hotels).

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The Gold Souk; one of many, many shops filled with gold.

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Rejs, Spis og Vær GladDet er muligt at spise billigt i Dubai, for under 100 AED om dagen. Fast-food er billigere end i Europa! Et sundere og bedre valg er en af de små libanesiske restauranter med falafel, humus, grønt, m.m. Man kan også spise dyrt: Dubai er et restaurant-slaraffenland. Priserne er som i Europa, dyre, men oplevelsen – hoteller, restauranter, udsigt og service – er unik. Bemærk, at mange steder kræves forhånds-reservation, for at vagterne tillader adgang.Gå ikke glip af syv-stjernede Burj Al Arab(det Arabiske Tårn). Nyd en relativt 'billig' 'Afternoon tea' i deres Skybar med en fantastisk udsigt, eller en relativt dyr fiskemenu i Al Mahara med udsigt til et kæmpeakvarium (menu 850-1250 AED eksklusive drikkevarer, som er meget dyre). Al Qasr (Slottet) 'ved siden af' er en oplevelse, en fryd for øjet, et luksushotel med flere restauranter med hver deres tema. Særligt anbefalet er fiskerestauranten Pierchic, som ligger for enden af en lang mole, som man kommer til via Al Qasr's pool- og strandområde.Pierchic er ultraromantisk og på top 10 over 'verdens bedste udsigt fra en restaurant'; Hav, strand, Burj Al Arab, Al Qasr, Jumeirah Beach Hotel, Burj Khalifa i det fjerne og Jumeirah Beach skyline. Prisen er rimelig til frokost, og kun lidt dyrere om aftenen.Atlantis hotellet på the Palm Jumeirah er som et eventyrslot med alt holdt i et havtema: Kitsch, af den dyre slags, og et besøg værd. Der er flere restauranter, blandt andre NOBU, der er en franchise sushi restaurant, men en dyr én. Menuen koster 600-800 AED, men er i særklasse med overraskende anretninger.Fredagsbrunch er en 'klassisk' aktivitet i Dubai. Fredage fra 12-16 har de store hoteller fantastiske brunchbuffeter med alt, a-l-t, hvad hjertet begærer, og live underholdning og børneaktiviteter. Fx 'Bubbalicious' champagnebrunch med østers med mere på The Westin Dubai Mina Seyahi Beach Resort & Marina. Priserne er heftige, 300-500 AED, men inklusive drikkevarer, alkohol, der ellers er dyre. Uden alkohol er det billigere og mocktails, cocktails uden alkohol, smager helt fantastisk.

Eating OutYou can eat on a budget in Dubai for less than 100 AED a day. And fast-food is cheaper than in Europe! A healthier choice, though, is one of the Lebanese restaurants with falafel, houmus, vegetables, etc. There is also the expensive option: Dubai is an Eating-Out-haven. The prices in general are fairly expensive, but the experience – hotel, restaurant, view and service – is quite unique. Note, that many restaurants require advance booking.Don't miss the seven-star Burj Al Arab (the Arabian Tower). Enjoy an 'Afternoon tea' in the Skybar – with a fabulous view – or an exquisite fish menu in Al Mahara sitting next to the massive aquarium (menu 850-1250 AED ex. beverages). Al Qasr (the Castle) 'next door' is a treat to the eye, another luxury hotel med more restaurants with different themes. The fish restaurant Pierchic situated at the end of a long pier, which you enter via Al Qasr's pool- and beach area, is highly recommended.Pierchic is super romantic and has one ofthe 'World's best view from a restaurant': Sea, beach, Burj Al Arab, Al Qasr, Jumeirah Beach Hotel, Burj Khalifa afar and Jumeirah Beach skyline. The price is reasonable at lunch, and only slightly higher at dinner.Atlantis hotel at the Palm Jumeirah is like a fairytale castle with an underwater theme: Kitsch, of the expensive kind, and well worth a visit. There are more restaurants, among others NOBU, a pricey franchise sushi restaurant. Menus cost 600-800 AED, but are in a class of their own with exquisite and surprising dishes.Friday brunch is a Dubai 'classic'. Every Friday from 12-16 pm the leading hotels offer fantastic brunch buffets including live entertainment and special events for the children. How about 'Bubbalicious' champaign brunch with oysters and more at The Westin Dubai Mina Seyahi Beach Resort & Marina? The brunch prices are hefty, 300-500 AED, but includes beverages, alcohol. Without alcohol it is cheaper and really mocktails, cocktails without alcohol, taste super. Fitness Wellness World | www.marinaaagaard.dk

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Pasta a la NOBU

Pierchic in the setting sun

Al Qasr, hall

Al Mahara

Atlantis, hall

Al Mahara desert

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The Beaches The beaches are superb. Between the Marina and Downtown you find the luxury hotels Al Qasr, Burj Al Arab og Jumeirah Beach Hotel, with private beaches. There is no entry unless you are a guest – or if you have booked a spa treatment. Other less expensive hotels closer to the Marina also have private beaches. An insider-tip: Visit Sheraton Jumeirah Beach Resort & Towers (by the Walk) and buy a beach pass, which costs 100 AED. It gives you access to the Sheraton pool and beach all day long. Close by you will also find public beaches.

WellnessThe hotels in Dubai have luxurious spas. They are for guests, but non-guests are also welcome for spa treatments. Dubai spa treatments are expensive, but often include the option of a stay at a private beach and use of spa- and fitness facilities. Burj Al Arab Assawan Spa example: Extreme Indulgence by La Prairie (Caviar Facial and Body Treatment), 1,950 AED, and Around the World Signature Massage, different massages, 950 AED.(Assawan Spa photos on page 50-51).

FitnessFitness is popular in Dubai. Fitness First, the leading health club chain in the Middle East, have several large fitness centres, including women-only, all over Dubai. Les Mills concept programmes, especially BodyPump and BodyCombat, dominate group exercise. Other classes include swiss ball, step, pilates and yoga. The prices are fairly high, some places very high, eg. a one-year family membership at Jumeirah Beach Hotel, costs 75.000 AED! Three newer fitness clubs: Big Apple in Jumeirah Emirates Towers with all kinds of fitness activities (apply for a complimentary visit via the homepage), the friendly group exercise centre Studio Fitness, JBR, close to the Walk, and Spring Dubai, which offers kettlebell training outside on the Jumeirah Beach.

Strandliv Strandene er i top. Mellem Marina'en og Downtown ligger luksushotellerne Al Qasr, Burj Al Arab og Jumeirah Beach Hotel, der har private luksusstrande. Der er kun adgang som gæst – eller hvis man har booket en spabehandling. Andre lidt billigere hoteller i nærheden af Marina'en har også privat strand. Et insider-tip: Tag til Sheraton Jumeirah Beach Resort & Towers (ved the Walk) og køb et beach pass til 100 AED. Det giver adgang hele dagen til Sheraton's poolområde og strand. I nærheden er der også offentlige strande.

WellnessHotellerne i Dubai har wellnessafdelinger. De er ellers forbeholdt gæster, men man kan købe sig ind til en behandling. Det er relativt dyrt, til gengæld giver det mulighed for ophold ved hotellets private strand og adgang til hotellets spa- og fitnesscenter. Burj Al Arab Assawan Spa eksempel: Extreme Indulgence by La Prairie (Caviar Facial og Caviar Body Treatment) koster 1,950 AED og Around the World Signature Massage, flere massageformer, 950 AED.(Assawan Spa fotos på side 50-51).

FitnessFitness er populært i Dubai. Fitness First, den dominerende kæde i Mellemøsten, har en lang række store centre, inklusive kun-for-kvinder-centre, i Dubai. Mest udbredt er Les Mills koncepttræning, især BodyPump og BodyCombat. Anden holdtræning omfatter bold- og steptræning, pilates og yoga. Priserne er noget højere end i Europa, visse steder endda meget højere, et årsfamiliemedlemsskab i Fitness First i Jumeirah Beach Hotel koster 75.000 AED! Tre nyere steder er det eksklusive Big Apple i Jumeirah Emirates Towers med alle former for facilititer (rekvirer et gæstebesøg via hjemmesiden), det lille afslappede holdtræningscenter StudioFitness nær the Walk, og Spring Dubai med udendørs kettlebell træning på Jumeirah Beach.


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Jumeirah Beach Hotel og strand

Al Qasr, Madinat Jumeirah og Pierchic i baggrunden

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Burj Al Arab interior (fountain to the left, aquarium to the right of escalator. Everything that looks like gold is gold. Rumour has it, that if fully booked it will take around 400 years to break even ...

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Assawan Spa (view of World's highest infi nity pool) with two pools and two fully equipped fitness centres for women and men and women-only.

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FITNESS EXCELLENCE. How to move and motivate

clients and staff in fitness strength training and group exercise.

Internal motivation, attraction and retention in theory and practice.

Workshops, lectures and masterclasses on al l aspects of f i tness planning, programming and performance. Based on scientif ic evidence, sol id practice and unique new models of f i tness organisation, communication and exercise selection.

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F I T N E S S B O O K S

You want more exercises? Get these two bestsel l ing exercise books. For trainers, instructors, physiotherapists and PE teachers.More than 500 exercises i l lustrated with more than 1000 photos.Now avai lable in Engl ish from lulu.com. Paperback or download.

RESISTANCE TRAINING EXERCISESFitness and Performance Exercises for Strength, Stabi l i ty and Mobil i ty

STABILITY BALL EXERCISESFitness and Performance Exercisesfor Strength, Stabi l i ty and Flexibi l i ty

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FITNESS TIL TOPFORMKonkurrencefitness og avanceret al lround f itness

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"Listen to your heart ... and body and mind.Every day a new start,... be Open, Giving and Kind"

FitnessWellnessWorld

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