People exercise for different reasons: to lose weight, to improve or maintain fitness levels, to tone up, to burn off excess calories, to train for a job or event - the list goes on. It is precisely because of this that Paul Guillermo, a sports therapist and personal trainer at Platform 3 gym in Dubai, advises that his clients identify their goals before embarking on a new training regime.
For those who want to increase muscle mass, weight training (also known as strength or resistance training) is the obvious choice. "Weight training is all about focusing on isolated areas of the body and building muscle," says Guillermo. "Traditionally you achieve this by forcing muscles to contract against an external resistance of increasing heaviness. As a result, you add bulk in specific areas as well as increasing strength, tone and muscular endurance."
These weights can take a number of different forms - machines, dumbbells, personal body weight, for example - and results will be seen only through consistent training over time.
Guillermo advises that anyone who wants to start training with weights book themselves in for a session with a trained professional first, to help guard against injury. This meeting should involve a discussion about medical and fitness history, as well as posture and movement analysis. He says that it is also important to be up to date with current thinking.
"Things have changed a lot over the past few years; many accepted ideas have become outmoded and if you just look at a book or even the internet and try to copy what you see, you can do some serious damage," he says.
Lifting weights is a specific discipline and not everyone who works out wants to add bulk. For those primarily interested in strengthening and toning, yoga and Pilates are both known for improving muscular and postural strength, as well as increasing concentration levels and body awareness.
In part due to the mental focus and breathing techniques involved, yoga is renowned for benefiting the mind (particularly in reducing stress levels), as well as improving flexibility and range of motion. Pilates, on the other hand, focuses on lengthening and strengthening major muscle groups in a balanced manner; by contrast with weight training, muscles are rarely, if ever, worked to exhaustion. While each has benefits, they are both anaerobic forms of exercise; to improve cardiovascular fitness, it is advisable to supplement them with some form of aerobic workout.
Omar Al Duri, the co-founder of Platform 3, says that in his opinion, variety is key: "If you stick to one form of training, this is when you end up limited. Not only does your body get used to certain exercises quickly, but you don't achieve overall fitness. I see people who lift weights and look great, but they don't have cardiovascular fitness."
No doubt because of this, fitness regimes that do it all (focus on strength, stability, flexibility and stamina, allowing individuals to get fit, reduce body fat and increase muscle definition) have become popular in recent years. Tracy Anderson, the woman responsible for Madonna's chiselled arms and Gwyneth Paltrow's killer legs, is one of the most famous advocates of this approach.
The Tracy Anderson Method, which Anderson claims will help devotees obtain a "teeny tiny dancer's body", involves an intense dance regime that incorporates several repetitions of a number of traditional gym moves, such as squats and bicep curls. To avoid unwanted bulk and to help create the sort of lean, sculpted physique that she - and her clients - have become known for, only light weights are used and the choreography of the regime is changed regularly, so that smaller accessory muscles are worked as well as large ones.
Laurie Alfano is the director of education at Xtend Barre International. She too advocates an approach that fuses different elements. "Many people seek to create a long, lean, chiselled body, which involves a regime of toning-based training. However, weight-bearing training should be used to maintain muscle mass, so a combination of both is the most efficient."
Xtend Barre is a training regime developed by Andrea Rogers, a former professional dancer with a Pilates background. Rogers set out to create a vigorous cardiovascular workout that would also involve toning and strengthening exercises and lengthening stretches.
"The workout combines the amazing results of dance with the principles of strength and safety in Pilates, to benefit the whole body. Individuals sweat and burn calories in addition to sculpting and toning their bodies," says Alfano.
Much like Anderson's workouts, these classes are tough, particularly for people who haven't taken dance lessons or done Pilates before. However, the promised results, which, according to Alfano, include "a stronger core to support a healthy body, a lifted derrière, improved posture, endurance and overall energy, increased flexibility and greater body awareness" should help novices to break through the pain barrier.
Guillermo says that ideally, a full workout would include "cardio, flexibility, agility and balance, core training and strength elements" and adds that he encourages this sort of variety among his clients.
He gives the "chest press on exercise ball" move as an example of this principle. "While traditionally, you would execute the move from a static position - on a bench, for example - thus isolating a muscle group, this way you work the full body. Lying on the ball forces you to use your core and pull in your glutes, as well as improving flexibility and working the chest muscles," he explains.
A guide to the "chest press on exercise ball":
Start by sitting on the exercise ball, then slide into a bridge position, with the ball between your shoulder blades, supporting your head.
Draw in your stomach, keep your knees aligned, make sure your feet are facing forwards and tense your buttocks. Hold the weights at a 90-degree angle at your elbow, palms facing away from your body.
While exhaling, slowly extend both arms up, above your chest and hold for two seconds. Inhale, slowly lowering the weights back to the starting position. Repeat 20 to 30 times.
For further information about Xtend Barre in the UAE, visit www.xtendbarre-me.com or www.xtendbarreworkout.com. For more information about Platform 3, call 04 435 8083 or visit www.p3dubai.com
eshardlow@thenational.ae
What is the FNC?
The Federal National Council is one of five federal authorities established by the UAE constitution. It held its first session on December 2, 1972, a year to the day after Federation.
It has 40 members, eight of whom are women. The members represent the UAE population through each of the emirates. Abu Dhabi and Dubai have eight members each, Sharjah and Ras al Khaimah six, and Ajman, Fujairah and Umm Al Quwain have four.
They bring Emirati issues to the council for debate and put those concerns to ministers summoned for questioning.
The FNC’s main functions include passing, amending or rejecting federal draft laws, discussing international treaties and agreements, and offering recommendations on general subjects raised during sessions.
Federal draft laws must first pass through the FNC for recommendations when members can amend the laws to suit the needs of citizens. The draft laws are then forwarded to the Cabinet for consideration and approval.
Since 2006, half of the members have been elected by UAE citizens to serve four-year terms and the other half are appointed by the Ruler’s Courts of the seven emirates.
In the 2015 elections, 78 of the 252 candidates were women. Women also represented 48 per cent of all voters and 67 per cent of the voters were under the age of 40.
Volvo ES90 Specs
Engine: Electric single motor (96kW), twin motor (106kW) and twin motor performance (106kW)
Power: 333hp, 449hp, 680hp
Torque: 480Nm, 670Nm, 870Nm
On sale: Later in 2025 or early 2026, depending on region
Price: Exact regional pricing TBA
Specs
Engine: 51.5kW electric motor
Range: 400km
Power: 134bhp
Torque: 175Nm
Price: From Dh98,800
Available: Now
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UPI facts
More than 2.2 million Indian tourists arrived in UAE in 2023
More than 3.5 million Indians reside in UAE
Indian tourists can make purchases in UAE using rupee accounts in India through QR-code-based UPI real-time payment systems
Indian residents in UAE can use their non-resident NRO and NRE accounts held in Indian banks linked to a UAE mobile number for UPI transactions
Duterte Harry: Fire and Fury in the Philippines
Jonathan Miller, Scribe Publications
Test
Director: S Sashikanth
Cast: Nayanthara, Siddharth, Meera Jasmine, R Madhavan
Star rating: 2/5
In numbers: PKK’s money network in Europe
Germany: PKK collectors typically bring in $18 million in cash a year – amount has trebled since 2010
Revolutionary tax: Investigators say about $2 million a year raised from ‘tax collection’ around Marseille
Extortion: Gunman convicted in 2023 of demanding $10,000 from Kurdish businessman in Stockholm
Drug trade: PKK income claimed by Turkish anti-drugs force in 2024 to be as high as $500 million a year
Denmark: PKK one of two terrorist groups along with Iranian separatists ASMLA to raise “two-digit million amounts”
Contributions: Hundreds of euros expected from typical Kurdish families and thousands from business owners
TV channel: Kurdish Roj TV accounts frozen and went bankrupt after Denmark fined it more than $1 million over PKK links in 2013
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MATCH INFO
Uefa Champions League semi-final, first leg
Barcelona v Liverpool, Wednesday, 11pm (UAE).
Second leg
Liverpool v Barcelona, Tuesday, May 7, 11pm
Games on BeIN Sports
NO OTHER LAND
Director: Basel Adra, Yuval Abraham, Rachel Szor, Hamdan Ballal
Stars: Basel Adra, Yuval Abraham
Rating: 3.5/5
The smuggler
Eldarir had arrived at JFK in January 2020 with three suitcases, containing goods he valued at $300, when he was directed to a search area.
Officers found 41 gold artefacts among the bags, including amulets from a funerary set which prepared the deceased for the afterlife.
Also found was a cartouche of a Ptolemaic king on a relief that was originally part of a royal building or temple.
The largest single group of items found in Eldarir’s cases were 400 shabtis, or figurines.
Khouli conviction
Khouli smuggled items into the US by making false declarations to customs about the country of origin and value of the items.
According to Immigration and Customs Enforcement, he provided “false provenances which stated that [two] Egyptian antiquities were part of a collection assembled by Khouli's father in Israel in the 1960s” when in fact “Khouli acquired the Egyptian antiquities from other dealers”.
He was sentenced to one year of probation, six months of home confinement and 200 hours of community service in 2012 after admitting buying and smuggling Egyptian antiquities, including coffins, funerary boats and limestone figures.
For sale
A number of other items said to come from the collection of Ezeldeen Taha Eldarir are currently or recently for sale.
Their provenance is described in near identical terms as the British Museum shabti: bought from Salahaddin Sirmali, "authenticated and appraised" by Hossen Rashed, then imported to the US in 1948.
- An Egyptian Mummy mask dating from 700BC-30BC, is on offer for £11,807 ($15,275) online by a seller in Mexico
- A coffin lid dating back to 664BC-332BC was offered for sale by a Colorado-based art dealer, with a starting price of $65,000
- A shabti that was on sale through a Chicago-based coin dealer, dating from 1567BC-1085BC, is up for $1,950
Building boom turning to bust as Turkey's economy slows
Deep in a provincial region of northwestern Turkey, it looks like a mirage - hundreds of luxury houses built in neat rows, their pointed towers somewhere between French chateau and Disney castle.
Meant to provide luxurious accommodations for foreign buyers, the houses are however standing empty in what is anything but a fairytale for their investors.
The ambitious development has been hit by regional turmoil as well as the slump in the Turkish construction industry - a key sector - as the country's economy heads towards what could be a hard landing in an intensifying downturn.
After a long period of solid growth, Turkey's economy contracted 1.1 per cent in the third quarter, and many economists expect it will enter into recession this year.
The country has been hit by high inflation and a currency crisis in August. The lira lost 28 per cent of its value against the dollar in 2018 and markets are still unconvinced by the readiness of the government under President Recep Tayyip Erdogan to tackle underlying economic issues.
The villas close to the town centre of Mudurnu in the Bolu region are intended to resemble European architecture and are part of the Sarot Group's Burj Al Babas project.
But the development of 732 villas and a shopping centre - which began in 2014 - is now in limbo as Sarot Group has sought bankruptcy protection.
It is one of hundreds of Turkish companies that have done so as they seek cover from creditors and to restructure their debts.
VEZEETA PROFILE
Date started: 2012
Founder: Amir Barsoum
Based: Dubai, UAE
Sector: HealthTech / MedTech
Size: 300 employees
Funding: $22.6 million (as of September 2018)
Investors: Technology Development Fund, Silicon Badia, Beco Capital, Vostok New Ventures, Endeavour Catalyst, Crescent Enterprises’ CE-Ventures, Saudi Technology Ventures and IFC
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The White Lotus: Season three
Creator: Mike White
Starring: Walton Goggins, Jason Isaacs, Natasha Rothwell
Rating: 4.5/5
COMPANY PROFILE
Name: Kumulus Water
Started: 2021
Founders: Iheb Triki and Mohamed Ali Abid
Based: Tunisia
Sector: Water technology
Number of staff: 22
Investment raised: $4 million
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A MINECRAFT MOVIE
Director: Jared Hess
Starring: Jack Black, Jennifer Coolidge, Jason Momoa
Rating: 3/5
More on Quran memorisation:
Ms Yang's top tips for parents new to the UAE
- Join parent networks
- Look beyond school fees
- Keep an open mind
Specs
Engine: Electric motor generating 54.2kWh (Cooper SE and Aceman SE), 64.6kW (Countryman All4 SE)
Power: 218hp (Cooper and Aceman), 313hp (Countryman)
Torque: 330Nm (Cooper and Aceman), 494Nm (Countryman)
On sale: Now
Price: From Dh158,000 (Cooper), Dh168,000 (Aceman), Dh190,000 (Countryman)
TO A LAND UNKNOWN
Director: Mahdi Fleifel
Starring: Mahmoud Bakri, Aram Sabbah, Mohammad Alsurafa
Rating: 4.5/5
Navdeep Suri, India's Ambassador to the UAE
There has been a longstanding need from the Indian community to have a religious premises where they can practise their beliefs. Currently there is a very, very small temple in Bur Dubai and the community has outgrown this. So this will be a major temple and open to all denominations and a place should reflect India’s diversity.
It fits so well into the UAE’s own commitment to tolerance and pluralism and coming in the year of tolerance gives it that extra dimension.
What we will see on April 20 is the foundation ceremony and we expect a pretty broad cross section of the Indian community to be present, both from the UAE and abroad. The Hindu group that is building the temple will have their holiest leader attending – and we expect very senior representation from the leadership of the UAE.
When the designs were taken to the leadership, there were two clear options. There was a New Jersey model with a rectangular structure with the temple recessed inside so it was not too visible from the outside and another was the Neasden temple in London with the spires in its classical shape. And they said: look we said we wanted a temple so it should look like a temple. So this should be a classical style temple in all its glory.
It is beautifully located - 30 minutes outside of Abu Dhabi and barely 45 minutes to Dubai so it serves the needs of both communities.
This is going to be the big temple where I expect people to come from across the country at major festivals and occasions.
It is hugely important – it will take a couple of years to complete given the scale. It is going to be remarkable and will contribute something not just to the landscape in terms of visual architecture but also to the ethos. Here will be a real representation of UAE’s pluralism.
Indoor cricket in a nutshell
Indoor Cricket World Cup - Sep 16-20, Insportz, Dubai
16 Indoor cricket matches are 16 overs per side
8 There are eight players per team
9 There have been nine Indoor Cricket World Cups for men. Australia have won every one.
5 Five runs are deducted from the score when a wickets falls
4 Batsmen bat in pairs, facing four overs per partnership
Scoring In indoor cricket, runs are scored by way of both physical and bonus runs. Physical runs are scored by both batsmen completing a run from one crease to the other. Bonus runs are scored when the ball hits a net in different zones, but only when at least one physical run is score.
Zones
A Front net, behind the striker and wicketkeeper: 0 runs
B Side nets, between the striker and halfway down the pitch: 1 run
C Side nets between halfway and the bowlers end: 2 runs
D Back net: 4 runs on the bounce, 6 runs on the full
Key facilities
- Olympic-size swimming pool with a split bulkhead for multi-use configurations, including water polo and 50m/25m training lanes
- Premier League-standard football pitch
- 400m Olympic running track
- NBA-spec basketball court with auditorium
- 600-seat auditorium
- Spaces for historical and cultural exploration
- An elevated football field that doubles as a helipad
- Specialist robotics and science laboratories
- AR and VR-enabled learning centres
- Disruption Lab and Research Centre for developing entrepreneurial skills
