Martial Arts
Fitness No 4
The Process of and Staying
Getting
motivated
T
here are are so many things that we should do to stay healthy and be fit. And even more that we would like to do, but it’s hard to go from good intentions to actions. If only we could just get motivated like all of those high-energy people who seem to get things done and still have time to work out. Motivation is not you catch like an infection forcing you to do all of the hard things you would really rather not. Motivation is a process. It’s series of small steps, each building momentum until you become one of those high-energy types. Find success stories. Look for people who have done what you would like to do and study how they did it. Ask some of the more successful students in this school where they started and how they stay motivated. Imagine the possibilities and get excited. Visualize all of the ways your life will improve once you hit that weight loss goal or earn your black belt. See the advantages and look forward to your achievement. Declare your goal. Accountability is a big factor in reaching any goal. Tell people you trust about your goal and ask for their help in holding you accountable for reaching it. Your classmates in this school can help. Build anticipation. Break your goal down into achievable steps. Start small and reward yourself after you complete each step. Do a little every day. We imagine that big accomplishments require big commitment, but it’s the small steps that matter. Do a little
every day toward your goal and feel good about the commitment you can make, however small. The more you accomplish, the more you will want to do. Expect a few setbacks. Nothing worth doing happens without a few setbacks. View each failure as the starting point for your next try. Feed you mind. Continue to feed your mind with information and inspiration that helps you reach your goal. Observe an advanced class to see how what you are learning right now will be applied to more complex and greater skills. Examine negative thoughts. When you have a negative thought, take a closer look at what you are saying to yourself. Is it true? Does it support your goal? Refocus your thoughts on what you’ve accomplished so far and the benefits you’ve already received. Don’t quit. Failure is a decision that you make to stop trying. If you feel like quitting, go back to step one and start the process all over again. Motivation isn’t something you must feel to get started with a new challenge like taking a martial arts class. It’s part of the process of succeeding. Small steps build until one day you realize, you’re the high-energy person inspiring others. n
Martial Arts Fitness | Issue 4 1
Building
cardio-vascular Strength
Cardio-vascular fitness is strengthening your heart and lungs. It may not be sexy like muscle building or sculpting your body, but it’s the foundation for all of your fitness goals. Lung strength is the ability to inhale deeply and control your exhale. This keeps your body oxidized when you exercise. You have fewer cramps, feel less tired, and you build the muscle mass that makes your body look lean, fit and healthy. Ca rdio-vascu la r strength keeps your LDL (the bad cholesterol) and triglycerides low and level. The stronger your heart pumps, the better all toxins and waste products move through and empty out of your body. Cardio-vascular strength increases oxidation of every cell in your body helping your immune system fight off disease and viruses. Martial arts training is one of the best cardiovascular workouts that you can choose. On your non-class days you can supplement your training with 20 to 30 minutes of aerobic exercise like brisk walking, or using a stationary bike. Whatever activity you choose, go a little farther and a little faster each week to build strength and endurance. (Remember to purchase good athletic shoes to prevent injury.) Practicing your kicks and punches for 20 to 30 minutes on non-class days is also an excellent aerobic workout. Practice inhaling deeply during your workout and controlling how slowly you exhale. As your cardio-vascular system grows stronger, you’ll notice greater strength and performance in every part of your fitness program. You’ll get sick less often and you’ll sleep better at night. n
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ProFit
Whether you are working on endurance, flexibility, muscle mass or coordination, cardio-vascular strength is the key to evaluating your performance goals. Supplementing your martial arts training by running using intervals will increase your cardio strength and your lung capacity. (And because martial arts training is a fantastic cardio-vascular workout, it’s makes an ideal cross-training activity for super-fit runners.) Before you start your intervals, identify your maximum heart rate (MHR) using this formula: 220 (your age) = MHR Prepare by eating a snack with a combination of carbs and protein about an hour before your intervals. Hydrate your body with 8 to 12 oz. of water 15 minutes before you begin. Start your workout with full body stretches for 3 to 5 minutes to loosen your muscles. Step 1: Warm up for 3 minutes by running at 55 to 60% of your MHR. Step 2: Run 5 to 10 minutes in your fat burning range (65-75% of MHR). Step 3: Run 10 to 15 minutes at 75 to 85% of your MHR. Repeat Steps 2 and 3 at least twice. Then cool down for 5 minutes by running at 55 to 60% of your MHR. Finish your workout with another 3 to 5 minutes of gentle stretches. Gradually increase your time in the MHR zone (Step 3) to build cardio-vascular strength. To build endurance, increase the number of reps you do for Steps 2 and 3. Alternate your interval days with your martial arts classes and remember to give yourself one day of rest to allow all of your muscles, including your heart and lungs, to recover. n Photo by Vince Mig. PublicDomainPictures.net
InShape
BEER
Grilling with W
ith warm weather finally making its arrival, it’s time to break out the grill and the brews. If you are one of those people who gave up grilling because of the warning of polycyclic aromatic hydrocarbons (PAHs), the carcinogenic byproduct of grilling, we have some good news for you. Prolonged exposure to PAHs is a well-established link to cancer. However, resent studies have shown that marinating in beer reduces PAHs. Yep, you read that right. Beer marinades significantly reduce the hydrocarbons making it safe to grill again!
Beer Marinade for Chicken 1 12 oz. light beer 1 lime (juice and zest) 1 teaspoon of honey 2 tablespoons of cil an tro 4 cloves of garl ic Finely chop the cil an tro and garl ic. Add th e other ingredients an d marinade up to 4 chicken breasts for 30 to 90 minutes. This marinade works well with vegetables. Marin ade veggies for 30 minute s before grill ing.
Beer provides great flavor, too. It’s less acidic than wine, vinegar or the citrus juices commonly used in BBQ sauces and marinades. It tenderizes without breaking down texture of your meat and works well with your favorite herbs and spices. Plus, beer is less expensive than wine, so it will save you a few bucks. Remember back to your third grade math class when you were taught that multiplying two negatives makes a positive. Separately, too much beer and grilling can be unhealthy. Together they are a safe, flavorful and healthy way to enjoy outdoor cooking. n
Beer Marinade for Beef 2 12 oz. regular beer 1 orange (juice and zest) 2 tablespoons of soy sauce 1 teaspoon ground pepper 4 cloves of garlic the other ingredients. Finely chop the garlic and add f for 2 hours. Marinade up to 2 pounds of bee
Beer BBQ Sauce 1 12 oz. malt or dark beer 1 teaspoon paprika 2 tablespoons of brown sugar 1/2 cup apple cider vinegar 3 tablespoons chil i powder
2 cups of tomato puree 2 tablespoons of mol asses 2 tablespoons of honey 1 teaspoon ground mustard 4-6 cloves finely chopped garlic
ce pan over medium heat, Whisk all ingredients in a sau heat and simmer for 20 minutes. bringing to a slow boil . Reduce foods. Serve with your favorite gril led
Martial Arts Fitness | Issue 4 3
The Age-Defying Body of
Hugh Jackman
H
ugh Jackman is in better shape now at 45 than he was in his early 20’s with more muscle, strength, flexibility and endurance. Even when he is not training for a role, Jackman keeps a core level of fitness that focuses heavily on cardio-vascular strength. In fact, his performance levels measure higher than he did in his early 20’s according to his long time friend and personal trainer Michael Ryan. Jackman keeps three different sizes of clothes in his closet to accommodate the changes in his body for different roles. However, for his role in the movie Wolverine, he put on so much extra bulk with his strength and martial Hugh Jackman in his early 20’s (left) and in his mid 40’s as Wolverine. art training that he had to buy a fourth, extra-large wardrobe. “I’ve always portrayed Wolverine as a In Wolverine, Jackman’s character had lived anese martial arts. street fighter and a pub brawler. His style for over 100 years. The actor wanted to show The Wolverine story is not pretty – he just wants to take your the strength that the character had developed line calls for Jackhead off in three seconds and move on,” through samurai training, so he went all out to man’s character to Jackman says. build his body to match. be expert in all forms of ninjitsu, so Jackman To prepare for the learned jujitsu, sword fighting, small weaprole, Jackman trained ons and many of the arts learned by ninjas. with David Kingsbury ”I was training every day. I thought gym for 5 months. He did his work was hard but training on the martial arts Ninjitsu is a strategic art of warfare deception, and not usual 3-hour workout floor is 10 times harder,” says Jackman. a martial art. However, shiobi warriors, commonly known that includes cardio-vasIn preparation for the role, Jackman ate as ninjas, studied shurikenjutsu, the art of throwing small cular and calisthenics, four meals of protein, veggies and brown rice weapons, kenjutsu, Japanese swordsmanship, sojutsu or the and then another 3 hours for a daily calorie count of 4000. No alcohol or use of the spear, bojutsu, the art of the staff and kumi-uchi, of strength training. sugar. However, as soon as shooting wrapped, a very old style of grappling. Ninjas had to become profiAfter his session with Jackman celebrated with a burger, fries and a cient in 18 different skills that included pyrotechnics, geKingsbury, he worked chocolate shake. ography, meteorology and spiritual practices. out with the stunt team The Wolverine returns for the new X-men of 87Eleven learning Japmovie this Spring. n
Ninjitsu
4 Martial Arts Fitness | Issue 4