Fit in my 40s: will Brazilian jiu-jitsu give me a body like Hercules?

Fending off a strangling attempt is quite a complicated manoeuvre

Fitness tips: three back-strengthening Pilates moves

Gentle stretches for your core, back and glutes

I was persuaded to try it again by a friend because of the way she looks – like a dancer, except not haughty

Start with light weights, get the technique right, and build from there

It’s a big kick, the first time you do a chin-up. Or so I’ve heard

These physios have a heat-seeking ability to locate the source of your ache

Applying heat and a little light resistance work will soothe your aching muscles

Imagine a cross between netball and basketball, with less loutiness – or so I’m told. Maybe we don’t even compete?

Rob Williams, the England senior coach, on how to come out on top

Four essentials to help make you a smash on the courts