Defense against slack muscles

Though exercise is in and of itself a good thing, some people prefer folding it into another pursuit such as dance, rock climbing or in-line skating. In “Krav Maga: An Essential Guide to the Renowned Method -- for Fitness and Self-Defense,” learning self-defense moves can also serve as a vigorous upper and lower body workout.

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“Krav Maga: An Essential Guide to the Renowned Method -- for Fitness and Self-Defense”: Krav Maga is the official fighting program of the Israeli military and has been taught in the United States for several years. Translated from Hebrew it means “contact combat,” and it is regarded as one of the most effective hand-to-hand fighting techniques around. It’s also proven to be a good workout, says author David Kahn. Using illustrations, the book details many defensive and offensive punches and kicks, such as the front straight offensive kick and the roundhouse body shot. When practiced, these moves can raise heart rates and tone muscles, Kahn says. The book also offers a 12-week workout plan using these moves.

The key to using Krav Maga as exercise, says Kahn, is continuous motion. “In class, after we get the moves down properly, we’ll do 30 to 50 punches in one set. And since we focus on leg work as well as upper body, all major muscle groups are used.” Another advantage to the program, he adds, is that “you can scale it to whatever level you feel fits. Not everyone can kick somebody in the head.”

Price: $14.95, available at bookstores.

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-- Jeannine Stein