It's too frigid to go running; your bike's had a flat since Labor Day; and let's not get started on the trauma of donning a swimsuit during the holidays. What's a workout-conscious Chicagoan trapped indoors to do? Try your hand (and feet, thighs and butt) at capoeira; we've got all the goods on the fitness craze--including how to pronounce it--that's heating up the local scene.

Say what?

This 400-year-old African-Brazilian martial art (say: cap-oh-air-uh), blends fighting techniques with dance and gymnastics, and the whole thing's set to live music. Brought to Brazil by African slaves, capoeira's characterized by powerful (but non-contact) kicks and low-to-the-ground, rolling escapes; it was disguised as a dance to fool slavemasters. Not legalized in Brazil until the 1930s, it reached the U.S. in the '70s.

Emily Conrath, a student and teacher under Contra-Mestre Marisa Cordeiro at local Gingarte Capoeira explains: "It involves a lot of kicks, a lot of acrobatic movements and escapes. But a lot of trickery. Today it's represented more so as a game sometimes you're just trying to flow with the other person and communicate with them, communicate with your body."

It sounds easy, but it's a different story when Emily executes cartwheel after cartwheel, then pops into a handstand--all while looking like she's doing nothing more than waiting for the bus. Turns out she's really good at communicating.

What can you expect?

It's easy to be intimidated while watching capoeira. Especially if your last attempt at a cartwheel was when your day consisted of gluing yarn to construction paper.

So think small. The first thing you'll learn is the ginga (jeen-gah), a back-and-forth, side-to-side movement. It's easy (seriously; your great-aunt Marge could do it) and basic to all capoeira play. Next, you'll add simple kicks: the sweeping high kick, meia lua de frente (literally "front half-moon" in Portuguese); and the armada, a kick executed after a 360-degree turn (take that, kickboxers). You'll also learn corresponding escapes, mostly squatting and lunging--a great workout for your butt and legs.

Most classes are mixed levels, so you'll likely be with a few people who can mariposa (a horizontal kick executed while spinning through the air) like nobody's business. Assuming you're not a Romanian gymnast, focus on inspiration rather than frustration.

Gingarte's Joshua Granger, an 11-year vet, tells beginners: "to expect hard work. But ... expect a good time. Because it's going to be a fun journey."

Classes normally end with roda (ho-dah), a game set to live music led by a berimbau (a single-stringed instrument) and call-and-response vocals. Do your best to sing along (did we mention lyrics are in Portuguese?); when in doubt, just clap and smile.

What will it do for you?

In addition to serving as a head-to-toe workout, capoeira is about challenges, both physically and mentally. Despite her expertise, Emily says: "Everyone's a beginner. I'm a beginner we've all had our first day. You just have to work through that."

Hey, we've got all winter.

Amanda E. Snyder is a metromix special contributor.

metromix@tribune.com.

Originally published Nov. 22, 2005.