It does this through a series of yoga-like movements concentrating on the body’s so-called powerhouse area, the central band of muscles around the mid-section, from the upper abdominal region to the lower buttocks. By carefully working this core area, the inner “seat” of the body is toned, stretched, balanced, and strengthened so the rest of the body can “flow” outwards.

In Pilates there are no chorus line kicks to pumping music, no scores of frantic stomach crunches on inclined planes, no dumbbells. Pilates is not a cardiovascular workout and is not a good way to lose weight or bulk up. Rather, Pilates is a slow, deliberate method to sculpt and align a body into its best possible configuration. It is especially good for those with bad posture and back pain.

During a Pilates session the core muscles operate against a progressive resistance, not a dead weight that might force the body into a dangerous bad habit. The mind is actively engaged from start to finish, the spine is kept supple, and breathing is deep, slow, and regular. Inhalations are through the nose, exhalations through the mouth. and this deliberate breathing improves circulation and expels toxins. Like in exercises from the East such as Tai Chi, the emphasis is on control and fluidity at all times, rather than blind repetition.

Practitioners leave class springier and more refreshed, sleeping beauties who’ve woken up from a deep sleep, and for the rest of the day they can bask in the afterglow of joints that have melted into butter while going about the most menial daily tasks with a renewed vitality and body awareness.

Pilates can be done simply at home. Or it can be done in a studio on a mat or machine. A Pilates machine doesn’t look like anything you can see in most gyms or in Charles Atlas ads. It is an adjustable jungle gym which one slides through on a padded carriage manipulated by an array of springs, pulleys, and cords that look rather unwieldy. Each part can be adjusted and fixed to any position to tailor resistance to the specific body part being pampered.

The machines’ design hark back to the POW camp where the German Joseph Pilates was interned during WWI. The German national knew a lot about anatomy and physiology, and he was also an accomplished boxer, skier, and circus acrobat. To help treat the bedridden soldiers, he fashioned crude devices out of cots, springs, and other parts. Once he emigrated to the U.S., he perfected his devices and methodology and began working individually with a new kind of injured in New York: famous dancers and choreographers such as George Balanchine and Martha Graham.

The teacher/student relationship continues to this day. Pilates sessions are intimate, either one-on one or in a small group. Strapped into a machine, as you slowly roll your back against the mat, vertebra by vertebra, breath by breath, the music soft and low in the background, think of the Pilates mantra, “Do it once and feel the difference. Do it 20 times and see the difference. Do it 30 times and have a new body.”

Golf Prague Hodkovičky

A 2005 VIP tournament opened the nine-hole course here which offers good play with three water hazards. Training greens with putting green and chipping area, including training bunkers, are available. The course is open to the public, and a full range of amenities including clubhouse and restaurant, and a range of courses for moms and children, are provided. The course is located in Prague 4, Braník, on the Vltava River; the website is currently in Czech only.

Golf Prague Hostivař

Beginners are always welcome here, or to take part in the golf academy, recently expanded to 9 holes. There’s an extensive program for children as well as mothers; a driving range and indoor facilities are also available. Interestingly, Golf Prague Hostivař’s regular 9-hole course actually contains 11 holes. This course is located in Prague 10, on the east side of Prague; the website is in Czech and English.

Golf Prague Motol

This course offers hilly terrain on the west side of Prague. The 9-hole course is even located near the trams which, far from providing a hazard, permit easy access to the entrance of the course. There’s a training area, driving range, and putting green. The clubhouse offers a terrace and a restaurant; the website is in Czech and English.

Golf Beřovice

Never mind the weather, you can practice your golf skills indoors here, too, with four simulators. Outdoors, you can enjoy 9-holes (one with a sand trap), and the whole course is situated at the end of a charming Czech village. Nonetheless, a pro shop, restaurant, and even a guest house are located on the premises. Golf Beřovice is located near the town of Kladno, west of Prague; the website is in Czech and English.

Golf Karlštejn

If you like culture and golf, Golf Karlštejn is the perfect place to visit. Not only can you enjoy the 18-hole course, you can also visit Karlštejn castle, one of the most popular and famous in the country. The course is situated in meadowland in hilly terrain, and aside from the gorgeous view of the castle, perhaps the greatest distraction is the sometimes strong wind on holes 10 and 11. A driving range, training equipment, and equipment rental are available, along with a swimming pool, hot steam room, massage, and fitness. Golf Karlštejn is located about an hour’s drive west of Prague; the website is in Czech and English.

Golf Konopiště

Continuing on the castle theme, this course offers a restaurant and pro shop in a reconstructed chateau. The course itself, however, makes a few more demands on the golfer: the landscape here is slightly undulating, surrounded by forests and green, and Hole 12 on one of the two 18-hole courses contains a double dogleg. The 9-hole public course is accompanied by an indoor facility with simulators, putting green, chipping and pitching greens. Golf Konopiště is near the town of Benešov, about 40 minutes south of Prague; the website is in English, Czech, and German, with basic information in several other languages.

Golf Mladá Boleslav

This golf area, open since 2007, offers an 18-hole championship “Sand Martin’s holes” – named for the birds that nest here. Climb up the little mountain at the center of the area, and you’ll have a great view of all the greens and 18 holes. A special viewing platform on the 18th hole offers you a great view of the holes 9 and 18. Mladá Boleslav is located about an hour’s drive north of Prague. Services at the club include Thai and regular massage, solarium, sauna, and hairdressers; the website is in Czech, German, and English.

Golf Mstětice

This 18-hole golf course opened in 2004, and soon golfers will be able to go for a full 27-hole course. The course may look a little easy at first, but don’t be fooled. Most of the holes have hazards, such as water, sand, and the 8th green with a large sand bunker on three sides. There are indoor and outdoor ranges, training and chipping green, restaurant and golf shop, and something extra – horseback riding, indoors or outdoors. Mstětice is a small town east of Prague; the Golf Mstětice website is currently under construction.

Golf Poděbrady

This golf course features 18 holes, driving range, and putting and chipping greens, and water, water everywhere: hazards in the form of a gulley, stream, swamp, or pond. (The steamship you may see passing by is actually not part of the course, it’s sailing on the nearby Labe River.) Due to temperate winters, it may be possible to play year ‘round here. But just in case, the clubhouse offers a restaurant and indoor driving range. Poděbrady is about an hour’s drive east of Prague; the website is in Czech and partially in English.

It’s no surprise that everyone from doctors to psychologists say that people need to make more time for physical fitness. But what if you don’t have much time?

In that case, most trainers recommend, try to begin your short stay at the club by relaxing as much as possible – don’t expect your muscles to respond according to the usual work pace you set at the office. Use your precious time at the fitness center to mainly clear your mind, and get the most from your workout by combining some cardiovascular work and stretching, focusing on your core muscle groups. That’s mostly your lower back and abdominals.

Another option is circuit training. It’s faster, plus it incorporates cardio work in a shorter amount of time. The most important thing is to do all weight training and cardio work well, to avoid bad technique so you limit your chance of injury.

Here are some quick tips for multi-tasking for achieving better results when you do have time to visit the gym – especially a fitness center in a new city or on a business trip.

Warm up and prepare mentally

• Rid your mind of any negative thoughts before you even start to work out
• Concentrate on breathing and other relaxation techniques
• Stretch, stretch, and stretch some more – between exercises and during breaks
• Learn some yoga techniques – a great way to relax (even in your hotel room), or as a quick, one-hour fitness session

Diet

• Make sure you’re composing a healthy, daily diet for yourself (4 parts protein, 4 parts sugars, 2 parts fat)
• Avoid eating one or two big meals per day. Instead, enjoy four to six smaller meals throughout the course of the day – your metabolism, energy levels, weight, and even your mood will improve. Then save your favorite indulgence for special occasions.
• Eat plenty of fruits and vegetables. Fruit, yogurt, and whole grain cereals or oatmeal are ideal for breakfast. Then nibble more fruit in the early part of the day (to benefit from their sugars, called saccharides) and switch to vegetables in the late afternoon and evening (they contain fewer sugars). Finish off with proteins – vegetables with chicken or fish – for dinner.

Stretching

• Stretch your trapezius muscle first (the big muscle covering your neck, shoulder, and back). This is the area that takes the hits from too many uninterrupted hours in front of the PC. And stress, leading to sleepless nights, adds an even greater burden. This can also  lead to tension headaches.
• Stretch your lower back and shoulders next. These muscles are vulnerable to the stresses of standing in one place for too long, or walking too far (especially in a strange city). Use a gym ball, called an overball: put it under your back on the gym floor and roll. It’s a fun, relaxing way to stretch these important muscles.
• Use an overball away from the gym, too. Put it behind your lower back while sitting at your desk or driving, to stabilize these muscles.

Strengthening

• Reinforce your muscular core first, especially when just beginning to work out or learning a new routine. The muscles here are in your spine, lower back, chest, abdominals, and pelvis. Don’t move on to other muscles until you’ve established a solid base here.
  How long does that take? Depends on how often and how long you work out.
• Give yourself a break. Don’t expect to create a body beautiful overnight. And don’t expect to suffer. Breathe properly, and don’t overexert or push yourself too hard. If any movement feels awkward or uncomfortable, stop. Ask a trainer for more information or help.

Cardiovascular workouts

• Don’t forget your heart. Cardiovascular training is an essential part of any training and fitness program. Your goal is a heart rate between 70-80% of your maximum heart rate (ask a trainer for more info). Try crosstraining, stairclimbing, rowing, and treadmill machines – mix and match. They’ll strengthen your heart and keep you from falling into a dulling, one-machine routine.
• Enjoy yourself! Cardio training doesn’t have to be punishment. Watch something fun on TV or the gym’s video screens, or use the props on the machines to hold your favorite book or magazine. The optimal workout length (15 to 30 minutes) will fly by.
• Take the plunge and try a water workout. Swimming doesn’t stress your joints. And did you know that the horizontal position of your body in water helps improve blood circulation? Breathing in water also strengthens your lungs.

Relaxation

Treat yourself after your workout – you deserve it. Relax in the sauna, whirlpool, steamroom, or wellness relaxation zone. You’ll look and feel even better. With a relaxed smile on your face you’ll be ready to face the world again.

The 3 biggest mistakes to avoid while training:

1. Not eating for a long time before working out. Rushing on an empty stomach to the gym after work or after a stressful meeting means you’re exhausted and out of fuel. This can lead to injury.
2. Not stretching enough before starting. This makes it harder to get started, decreases your enjoyment, and can also lead to injury.
3. Not strengthening the abdominals and back before exercising, and then working out too aggressively.
   Same problem as above.

The sudden popularity of golf arrived with the excitement of growth and investment following the political changes in the early 1990s. The thrill hasn’t gone yet. Investors, now over the first novelty of building any kind of course, are focusing today on improving quality and expanding value-added amenities such as restaurants, hotels, and wellness programs.

But that doesn’t diminish the quality of the courses themselves. Many have been designed by the top pros: notably, Gary Player, who designed the Cihelny course near Karlovy Vary; Les Furber and Jim Eremko, at Karlštejn; John Burns, Konopiště; and the newest courses, by Jeremy Ford with Alex Čejka and Keith Preston, at Zbraslav, and Albatros.

The prime golfing season in this country runs from the end of March till the end of October. Most clubs and courses are semi-private: golf clubs hold their own tournaments, but the courses are often open to non- members and visitors for a fee. Rest assured, there are plenty of pro shops and golf equipment rental services, and most courses offer lessons with a professional coach.

The traditional professional golf associations are here, too, among them the Professional Golf Association of the Czech Republic (PGAC), and the Czech Golf Federation (CGF). This group oversees about two dozen amateur tournaments per year, and works to develop Junior Golf.

If you want to sample the variety of clubs throughout the country, you can become a member of the CGF for as little as CZK 3,000. This yearly fee allows you to play at any course or club (greens fees excluded), compete in tournaments, and establish a handicap. “Open Days” are offered occasionally, when anyone is welcome to play a particular course on a particular day for absolutely free. Free clubs, lessons, and explanation of rules are all included.

On other days, you may find the price of play surprisingly attractive. Says Miroslav Holub, General Secretary of the CGF, “There are courses in the Czech Republic that are beautiful and you can play 18 holes for CZK 400.” Within one hour of Prague you can play nice courses for CZK 800, and in Prague you can play 9 holes at places like Hodovicky and Hostovar for about CZK 600, the secretary says.

And just in case you’re still not convinced about the quality of Czech golf, consider the company you’ll be playing among. The international conference “Golf Business Forum 2005” was held in this country, and the highly prestigious St Andrews and Jacques Leglise Trophies took place here in 2006.