{ IN HER DEFENSE }
YOUR ENERGY OUTPUT BY DAVE JENKINS
This recurring column by Dave Jenkins of Rochester Personal Defense, LLC will explore different areas and methods of personal protection and self defense. Topics will range from using specific tools, techniques, or even yourself and your mind as the weapon. The goal is to create a more aware and safer you! Questions or suggestions are welcome! How does fitness and self defense link together to make you safer? Let’s explore: Start with the idea that having to defend yourself physically will require a lot of energy output. This is not like the movies where the encounter or fight will last for a long time. It will be a short duration, high energy output, all out, fight. If you currently exercise, think of this: how much can you put out in 30 seconds of high intensity effort? We’re not talking about using the rule of taking the figure of 220, subtracting your age, and using that as your max heart rate. No. we’re talking about an all out effort at 100%. What do you think will happen during and after that? Exhaustion. Another benefit to being in shape is the mental toughness you’ll have along with the physical resiliency. Physically fit people handle stress, adversity, and can think faster than those that are not fit. Your body and mind will be better prepared 380
ROCHESTER WOMAN ONLINE :: MAY/JUNE 2018
to react faster, fight harder, and recover quicker when you are physically fit. So, how can you ensure that you’ll be able to win that fight? Get in shape. You do not need to be able to run marathons, lift heavy weights, or anything similar, but you DO have to be able to sustain yourself physically and mentally by becoming stronger. Nearly everyone can get themselves in better shape, there are
not that many excuses, you just have to know how.
FIRST: Consult your doctor before beginning any kind of physical activity that you are not used to. If you already have some limitations, you’ll need to know how to avoid making those limitations worse. If you are of average health, then you should be fine as long as you do not overdo it.
SECOND: Find a professional coach or guide. Do not try to figure it out by yourself. These coaches will know how to train you to avoid injury and to get the best results. Pushing too hard and injuring yourself is the best way to set yourself back and have to start again, after you have healed. Once you have gotten everything arranged, get to work. Start small and easy. Don’t go hitting the gym and try to lift those big plates or heavy bars just yet. Take your time. Your body needs to adapt and prepare itself for the big stuff. Muscles need to be trained and slowly allowed to acclimate to the new demands you’re putting on them. Tendons and ligaments need to become pliable and healthier. Train slowly but deliberately. Have a goal each time you work out. Make your goals achievable and keep track of your progression. After a month, you can look back and amaze yourself at your progress. We always tell people that you do not have to be a high performing athlete or extremely physically fit to attend self defense courses. It helps, but it is not a requirement. Most women (and guys by the way) that come to us for a full day’s