The Local Experts – Founder of The Circuit Factory, Phil Parkinson

This is the second in new series asking Dubai-based fitness experts some questions, which I hope will provide you with some tips, motivation and an insight into their methods and personalities.

The Circuit Factory (www.circuitfactory.ae) is a beast of a circuit class! Run in 24 Fitness Gym in Al Quoz, Dubai, it's taking Dubai by storm, so it’s brilliant that Phil, founder and trainer at The Circuit Factory has taken the time to answer our questions. For my review of the The Circuit Factory click here: http://barefootindubai.blogspot.com/2011/05/24-fitness-al-quoz-circuit-factory.html

Men's Fitness, July 2011

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Biomechanical Analysis at UPANDRUNNING Dubai, Al Wasl Road

I’m a heel striker. I didn’t think I was, but the video evidence you can see below is conclusive. When wearing traditional running shoes my heel strikes the ground first. This explains a lot!

Long standing readers of this blog will know all about the problems I’ve had in the past 18 months when I set about trying to run barefoot. I did too much too soon and within two months I was on crutches. (To read more see here: http://barefootindubai.blogspot.com/2010/04/learning-hard-way.html) Since moving my feet back into trainers, and more importantly really starting to enjoy my running again, I’m starting to get an appetite for another marathon.

I’ve completed the London marathon twice, in 2002 and 2005, but I suffered terribly and was disappointed both times. Maybe now I’m older and wiser I can do better. With this in mind I decided it was time to really look carefully at how I run. In the past few years, as soon as I’ve started to up my mileage past the 30 miles a week mark I’ve suffered pain on the outside of my knees. This time I want to fully investigate any root problems before I increase my mileage, so I checked in for a Biomechanical Analysis at UPANDRUNNING Dubai with Graham Poynor-Woods (gpw@upandrunningdubai.com) a Orthotics Specialist and Biomechanics Coach.
 
Two video cameras, one from the side and one from behind, recorded my running; barefoot, with Vibram Five Fingers (VFFs), and finally in my Nike Pegasus. The next stage was a range of mobility tests, checking my intrinsic biomechanics looking for any imbalances and checking my pronation. This is how the foot rolls when you strike the floor, and overpronation is when the feet roll inward too much. This is where orthotics can be helpful since they can help repositioning the foot.

Dubai stockist of barefoot shoes Vibram Five Fingers

Vibram Five Fingers (VFFs) are available in Dubai. The Society Shop in Festival City has stock of KSO, Sprint, Flow and Bikila VFFs. However, at AED 950 (£160 or $257) for the KSO or Sprint, and an eye-watering AED 1,100 (£180 or $300) for the Flow or Bikila, they are MUCH more expensive than you'd pay in either Europe or the US! Call them on +971 4 232 6550 to check availability in your size before you head down there.

In the barefoot community there’s lots of information about spotting fakes. To do this, check that the colours and styles you’re about to purchase to make sure they exist in the Vibram palate on their website. I certainly don’t condone fakes, but I can understand the demand since Vibrams are very expensive for what is just 3mm of moulded rubber and a fabric cover.

UPDATE 4th AUGUST 2011: Vibram Five Fingers are available from Adventure HQ located in Dubai’s Times Square shopping centre with prices starting at AED 515. Finally, thank God someone has seen the sense to stock these at a reasonable price, well done Adventure HQ. Huge thanks to Jason for the tip off! https://www.facebook.com/AdventureHQme?sk=wall#!/AdventureHQme?sk=info

LATEST UPDATE 19th JANUARY 2012: Vibram Five Fingers are available from The Athlete's Foot in seven locations across the UAE, see here for more info: http://barefootindubai.blogspot.com/2012/01/athletes-foot-in-uae-is-now-selling.html

http://paulhymers.com/?p=399

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

The Local Experts – Candice Howe, the fittest woman in Asia and co-owner of CrossFit LifeSpark Dubai

This is the first of a new section where I will ask Dubai-based fitness experts some questions, which I hope will provide you with some tips, motivation and an insight into their methods and personalities.

I’m over the moon that Candice Howe, winner of the Reebok 2011 CrossFit Asia Regionals, and co-owner and trainer at CrossFit LifeSpark (http://crossfitlifesparkdubai.com) has taken some time out of her manic schedule to answer a few questions.

FiD: What does your weekly training regime look like?
CH: CrossFit (http://www.crossfit.com/cf-info/what-crossfit.html) training is constantly varied, so I do something different every week. I train 5-6 times per week for about 60 to 90minutes. Each session includes a strength piece – usually a power or Olympic lift, and then the WOD (workout of the day) which will generally be between 5 and 20 minutes in length and a couplet or triplet (2 or 3 movements) to be completed at high intensity. Today for example, I will warm up then work up to 3x100kg deadlift, followed by deadlift maximum repetitions at 85kg. My WOD is 2 couplets with 5 mins rest in between: 9-6-3 (9 reps, then 6 reps then 3 reps) power clean at 40kg and 15-12-9 push ups. Then the 5 min rest, followed by 9-6-3 power snatch at 30kg and 15-12-9 box jumps on to a 24 inch box. Finally I will accumulate 2 minutes in a handstand before a cool down and stretch.

Shape magazine, July 2011

UAE Fitness Challenge 2011

UAE's best fitness blogs

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

VO2 Max Testing at UPANDRUNNING, Al Wasl Road, Dubai

VO2 max measures the ability to transport and use oxygen, and is accepted as the single best measure of cardiovascular fitness and maximal aerobic power. It is measured either in absolute rate in litres of oxygen per minute (l/min), or more commonly as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min). An average score for males and females would be 45 ml/kg/min and 38 ml/kg/min respectively. Scores among super-human runners, cyclists and cross-country skiers exceed 85 ml/kg/min for men and 70 ml/kg/min for women. My score was recorded as 59 ml/kg/min.