Pearls of Wisdom

Via: Online Schools

As a fitness tool, tai chi packs a wallop

The sight of someone standing alone on a beach or a patch of grass performing what looks like slow-motion kung fu has become a familiar one in recent years as the health-conscious public has come to discover an ancient Chinese secret. All over San Diego County, the martial arts have gone mainstream, thanks to the widely popular tai chi chuan.

“Tai chi is (one of) the oldest forms of martial arts, dating back 1,500 years,” says Ben Stanley, Sifu – or lead instructor – at White Dragon Martial Arts Schools, “but its benefits have withstood the test of time.”

Rich Nye (center) led a tai chi chuan class at the White Dragon Martial Arts School in Clairemont. Tai chi, one of the oldest forms of martial arts, dates back 1,500 years.

Practiced in a slow, controlled manner, tai chi may appear more relaxing than invigorating, but its appearance easily can be deceiving.

“An hour of tai chi three to four days per week is a great amount of exercise,” Stanley adds. “It is a good, mild form of cardio that puts your heart rate in the best range to burn fat and lose weight.”

It may seem mild, but when it comes down to it, tai chi is a martial art that can still pack a powerful punch.

“Tai chi is slow and relaxed, but for self-defense, it is sped up,” Stanley says. “Each of the movements has real-world applications in combat, based on the principle that ‘one technique beats many.’ You never fight force against force, but you use principles to maximize your power. That’s tai chi in a nutshell.”

EXERCISE YOUR OPTIONS  JUNE 6, 2006

– CHRISTINA ORLOVSKY

WHAT TO EXPECT: Students of varying ages, from young children to senior citizens, and a range of skill levels. White Dragon ranks tai chi students in a belt system similar to kung fu or karate, and tailors classes and private lessons to rank and experience level. Private lessons include instruction on formalities, stances, rules and history, while group classes give students the opportunity to practice “push hands,” or the tai chi form of sparring. Students also can expect an atmosphere of respect: Students and instructors bow to one another in salutation.

WHAT IT BENEFITS: The list of body and mind benefits is almost endless for this ancient sport. Sifu Stanley explains that tai chi is a way of improving health and longevity, as well as practicing self-defense, because, as he relays, “It’s bad for your health to let someone punch you in the nose!” Tai chi has been found to relieve stress and stress-related illness, reduce blood pressure and stimulate the immune system. It can also improve circulation, flexibility and mobility, making it popular with the baby boomer set. It has even been suggested that the athletic art’s complex patterns can stimulate mind function for elderly adults experiencing dementia.

WHAT IT COSTS: White Dragon invites first-timers to take a free one-on-one introductory lesson by registering through the Web site. Class packages vary, but include private lessons as well as unlimited group classes six days a week. Outdoor classes are also offered, and tournaments are held throughout the year.

Read the original article at Sign On San Diego by the San Diego Union Tribune www.signonsandiego.com

The American Heart Association has outlined 7 simple steps to help improve heart health.  These 7 steps can be done by everyone, have a huge impact on your overall health level, and are inexpensive (some save you money).  Small changes over time will add up to a big difference.  Here are “Life’s Simple 7″:

1.  Exercise:  The benefits of exercise are well documented.  Regular exercise will help to manage weight, prevent chronic disease, and elevate your mood.

2.  Eat Better:  A diet that is rich in fresh fruits and vegetables (hopefully organic), will help to balance blood sugar and provide the body with essential vitamins, minerals and phytonutrients.

3.  Lose Weight:  If you are overweight, dropping some poundage will reduce your risk of heart disease. According to the American Heart Association (AHA), America has over 145 million people over the age of 20 who are overweight.

4.  Stop Smoking:  Smoking increases your risk of stroke, cancer, and heart disease.  However, if you are (were) a smoker there is good news!  Your body can begin to heal itself shortly after quitting.  Kick that habit and you will experience improved lung capacity, a lower pulse rate and lower risk of infection.  You will even experience an improvement in your smell and taste.

5.  Control Cholesterol:  Control your cholesterol levels the natural way.  A diet that is low in saturated and trans-fats will help you control your cholesterol levels.  Avoid foods that are fried and processed.  Add nutrient and fiber rich foods from plant sources and you will be well on your way!

6.  Manage Blood Pressure:  Hypertension is the most significant risk factor for developing heart disease.  You can manage your blood pressure by making better dietary choices.  Avoid foods that are high in sodium like snack foods and other processed “treats”.  Instead choose foods that have “no salt added” and use spices that are salt free.  As a general rule, highly processed foods are high in sodium.   Reach for all natural snacks instead!

7. Reduce Blood Sugar:  Lowering your blood sugar will help to prevent insulin resistance and type two diabetes.  Cut down on your overall sugar intake by eliminating soda and sugar laden snack foods.  Use natural sweeteners like stevia as a substitute for sugar.  Again, choose natural snacks like fruits and vegetables instead those cookies or candies!

Learn more about the American Heart Association here: www.americanheart.org

According to two articles in the January issue of Archives of Neurology, moderate physical activity performed in midlife has been associated with reduced risk of cognitive impairment.  The Mayo Clinic defines Mild Cognitive Impairment (MCI) as “a transition stage between the cognitive decline of normal aging and the more serious problems caused by Alzheimer’s disease.”  MCI is associated with problems with memory, language, and other mental function.  MCI affects about 20% of people over 70.

In the first article, Dr. Laura Baker of the University of Washington School of medicine, studied 33 adults with mild cognitive impairment.  A group of 23 were randomly selected to participate in an aerobic exercise group and exercised under high intensity levels for 45-60 minutes per day, four days per week.  The control group of ten individuals performed stretches for the same amount of time but kept their heart rate low.  Cognitive functions were measured before, during and after the study which lasted 6 months.

The results showed that the high intensity aerobic group showed improved cognitive function compared to the control group.  This led the researchers to conclude that “Aerobic exercise is a cost effective practice associated with numerous physical benefits.  The results of the study also suggest that exercise also provides cognitive benefit for some adults with mild cognitive impairment.”

In the other report, Dr. Yonas Geda at the Mayo Clinic, Rochester, Minn., studied 1324 individuals without dementia were part of a study on aging.  The study concluded that those who reported performing moderate exercise such as brisk walking, aerobics, yoga, strength training or swimming were less likely to have mild cognitive impairment.  Midlife moderate exercise was associated with a 39% reduction in the odds of developing the condition.  The findings were consistent among men and women.

Read the original article here: www.eurekalert.org

by Quinn Early

ADDING KUNG-FU TO HIS WORKOUT REPERTOIRE HELPED NFL VETERAN QUINN EARLY PERFORM BETTER AND STAY HEALTHIER.

In 1988, the San Diego Chargers drafted me into the National Football League. Professional football is an extremely competitive environment. Thus, it was important for me to be in the best physical condition possible. It’s easy to stay in shape during the season. But between January and July, the typical off season for a football player, I realized that I had quite a bit of free time on my hands.

I’ve always been a martial arts fanatic. I loved every aspect of it, from fighting to weapons to the history. So I decided kung-fu might be the perfect answer. I thought that because I was a professional athlete, I would be “the man” in just a few months. Boy, I was very wrong. I soon realized how stiff and uncoordinated I could be. I was quickly humbled. I learned that being fit was more than just a matter of physical strength; it was about combining strength, flexibility, stamina, speed/quickness and efficiency of motion. I felt like an elephant on ice skates. Even two decades into my training, I know there is much more to learn and experience.

The true meaning of kung-fu is hard work over time. Because it is heard work, martial artists will always face challenges. For example, some people have a difficult time retaining information related to forms/techniques; some have a hard time learning proper relaxation that will generate maximum power and still others lack the knowledge to stay in shape. Kung-fu helps take those weaknesses and turn them into strengths. Conditioning the body at the outset of training gives you the head start you need to complete your journey.

Solid Foundation

My Sport forced me to maintain a strict workout regimen, so I already had a good base when I started kung-fu. The challenges was getting in kung-fu shape. Because I was a football player, I was strong with cardio and in the weight room. However, I lacked flexibility and my legs were nowhere close to kung-fu shape. I soon realized that there was a big difference between squatting 400 pounds and holding a horse stance until the flame went out. As my training progressed, my teacher gave me ways to work on strengthening my body. The more advanced I became the more  I wanted to find ways of pushing my body to higher levels of fitness.

There are three components to training:

1.Workouts

2. Nutrition

3. Rest

This article focuses on the workout component of training and provides tips on how to reach your martial arts fitness goals.

Five Rounds of Fitness

“Five Rounds of Fitness” is an athletic enhancement tool that conditions the body by mimicking the energy systems and specific motor patterns exhibited in martial arts. The body must endure large muscle multi-join movement patterns over and over and that can create substantial amounts of lactic acid and muscle fatigue. These workouts are also specific to martial arts in that they enhance the explosiveness, balance, coordination, and athleticism of each individual. The strength exercises are geared toward building the anterior posterior muscles, while simultaneously activating the core muscles. This helps the practitioner become more athletic and fit, while avoiding injury.

Always perform a comprehensive warm-up and flexibility routine before starting any exercise program. It allows the participant to elevate core temperature, increases the range of motion of the joints and helps all major muscle groups to “fire” or wake up to prepare for athletic activity.

Each exercise should be done in a circuit manner, one after another; limit the rest in between exercises. Once each exercise has been completed consecutively, rest for one-to-two minutes before continuing. The circuit can be completed up to five times, but remember to train intelligently and only complete what is appropriate for you. It is always safe to start out with fewer sets and gradually increase the workload.

Exercise One: 180-Degree Tuck Jump to 20-Yard Sprint

Develops: Explosiveness

Start from an athletic stance with knees slightly bent. Your weight is one the balls of the feet and your shoulders are over your toes. Descend into a quarter-squat position and jump as high as possible, bringing the legs directly underneath the body while simultaneously turning 180 degrees in the air. Land as softly and quietly as possible in the same position as you began. Immediately change directions and sprint 20 yards. This exercise enhances quickness and explosiveness, which is perfect for combatives training/competition. Being quick and explosive will improve your martial arts and could save your life in a self-defense situation.

Exercise Two: Multi-Directional Push-Up

Strengthens: The Front Side

Begin in a standard push-up position with the body in a straight line from head to heel. Perform a push-up and then proceed to maneuver the body by walking the hands to a new position where another push-up is executed. Continue performing push-ups in new positions for one minute.

This is an excellent multi-planar exercise that strengthens the anterior muscles in the upper body. It also develops the core and scapular muscle groups. The shoulder is the most dynamic joint in the body and is very susceptible to injury when it comes to martial arts training. Because of the movements demanded in martial arts training, it’s imperative that time is spend strengthening this area of the body. The multi-directional push strengthens the stabilizing muscles surrounding the joint and helps prevent injury.

Exercise Three: Scapula Y’s and T’s

Strengthens: The Back Side

Lie face down with your forehead and feet in contact with the ground. Raise the arms from the muscles of the thoracic (upper middle) area of the back, leading to a straight arm movement overhead and creating a “Y.” Pause at the top of the movement and repeat. Then, raise your arms straight out to the sides to create a “T.” Perform 10 repetitions at each letter. The scapula forms the posterior part of the shoulder girdle and is an integral part of posterior muscle function. The many muscles that connect to the scapula help shoulder girdle and is an integral part of posterior muscle function. The many muscles that connect to the scapula help support the shoulder. Again, the violent movements inherent in martial arts leave the shoulder vulnerable to injury. Strengthening the scapula provides a base for which the shoulder can function.

Exercise Four: Three-Way Lunge

Strengthens: The Lower Body

Stride forward with one leg, creating a 90-degree angle at the knee (do not let the knee exceed the toes). Maintain good posture while landing on the mid-foot to heel of the striding leg. Make sure that the knee is stacked over the ankle. Then, stride laterally and create the same safe knee and foot position, while keeping the opposite leg as straight as possible. Stress the muscles of the working leg and feel a stretch in the adductor (inner thigh) of the extended leg. Finally, maintain the same form while striding backward with the same leg. Repeat 5 times on each leg. A martial artist must function with strength and balance through several planes of movement. The three-way lunge requires strength, balance, and stability, which are all essential during movements such as transitioning between stances or kicks.

Exercise Five: Plank To Push-Up

Strengthens: The Core

Assume a prone position  on the floor and place your body weight on your forearms and toes. Maintain a straight line from the head to the heel for an ideal plank position. Without breaking posture, transition arms from a plank to a push-up position. Execute the transition between positions for one minute. This exercise strengthens the core muscles through stabilization. Most martial arts movements are performed from a standing position and utilize stabilizing forces in the core that allow punches or kicks to be delivered with substantial power.

HERE ARE SOME ADDITIONAL WAYS TO STRENGTHEN THE BODY.

Stance Training

Stance training strengthens your lower body , creates balance and improves flexibility. Hold various stances, like the horse stance, for one minute each.

Standing Triple Kick

Stand on one leg and slowly extend your leg as if doing a snap kick. Hold for a five count then return to crane. Point crance to the side and extend your leg for a sidekick. Hold for a five-count. Return to crane and then extend the leg behind for a rear kick. Hold for a five-count. The three kicks together count as one repetition. Switch legs and repeat. First, try five repetitions on each leg. Once that becomes easy, perform 10 reps. When you become advanced, try this exercise with ankle weights while standing on a five-pound coffee can.

Wall Squat Or (Skier Squat)

Place your back against the wall and spread your legs about a shoulder-width apart. Your feet will be about two feet from the wall. Your upper leg should be parallel to the ground. Hold for one minute. Perform three repetitions. Once this is easy, try three reps of two minutes.

NFL Longevity

I attribute my 12-year NFL career to my martial arts training, which helped me develop my body through the principles illuminated in this article. For example, I earlier talked about the lack of flexibility I exhibited when I began my martial arts training. But thanks to the added flexibility I achieved in kung-fu, I made catches that I would not have been able to make before my martial arts training. Kung-fu also has taught me that relaxed energy is alot more effective than tense energy. This made me much more effective in every aspect of the game. By being more relaxed during the course of a game, I had more energy in the fourth quarter. And most importantly, since I maintained a high physical and mental level throughout the game, I was able to avoid injury. I was known for being a durable player. It’s easy to continue to work on your strengths, but the real challenge is taking your weaknesses and turning them into strengths.

These five exercises, as well as the stance training techniques, have been handpicked because of the functional nature and synergistic relationship they have with martial arts. The ultimate martial artist can be created by choosing exercises that mimic the requirements of their sport or athletic endeavor. One must perform exercises that enhance strength, power, endurance and stabilization in several planes of movement. Linear single-plane movements do very little for the accomplished martial artist. Train to move effeiciently and forcefully. Supplementing your martial arts with these exercises will produce positive results in a relatively short period of time.

These exercises are just a few examples of ways to strengthen your body to get in martial arts shape. Keep in mind that the way to master your art is to practice that art with the intent and consistency and to begin to live your life as a martial artist. The exercises and routines I am sharing with you are meant to supplement your training; the metaphor that I use is, “Your martial arts training is like your meal and your other conditioning is like a multi-vitamin.” So, eat your meals; but also take your vitamins. Remember, train smart, live better.

Read the original article in Inside Kung Fu Magazine: insidekung-fu.com

Training for Life

by Grandmaster Doc Fai Wong

Guess what?  Everybody’s getting older.  So far no one’s invented a fountain of youth or elixir of life.  We all have to realize age is steadily creeping up on us.  When you reach 40, your tendons and ligaments start losing their elasticity.  With this comes an increased risk of strained muscles and tendons.  Your stamina and speed are less than a 20 year old’s, and you’ll probably tire a lot quicker.

For those who are overweight, out of shape and have high blood pressure, you’re running a serious risk when you practice martial arts based on hard active force.  The risk is of shortening your life by putting undue strain on your heart and blood vessels each time you work out using hard, forceful power.

As a student you must work out to learn your marital art.  However, once you complete your learning and become a teacher or master, what do you do?  To keep in shape, most martial artists do stretching exercises.  Some do push ups and sit ups.  Most workout with kata or forms.  While some people over 40 can still practice hard, forceful kata , many tire easily and develop physical problems with elbows, knees or muscles.  At that age many have high blood pressure and stressful everyday lives.  If they don’t know how to take care of themselves, their martial arts practice will shorten their lives.

If you’re reaching middle age, you do have a choice.  If you are a beginner in martial arts, you can take up a softer, more internal style such as tai chi.  If you’ve been training for awhile and are noticing yourself slowing down or feeling easily fatigued, you can modify your training with the addition of a softer style.

Why is it bad for older martial artists to practice nothing but hard styles?  Most so called hard styles are based on tense, stiff muscle action.  When you do nothing but tense, stiff muscular workouts, your muscles and tendons quickly lose their elasticity, making it easier to injure yourself.  That type of workout is bad for people with high blood pressure.  Tense muscles slow the circulation and prohibit normal relaxed breathing.  There are multitudes of health problems that face an aging person who constantly emits tense force.  Tai chi or chi kung (qigong) are both good supplements to the aging martial artist’s workout.  They’ll help you understand relaxation.

How can you tell if your style uses too much tense force for the over 40 person?  First, your shoulders should be down and relaxed when you punch.  If they are raised, you’re too tense.  Next, your chest should not stick out.  When your chest sticks out, your chest muscles are tight, restricting your breathing and lung capacity.  Third, all kicks and punches should be smooth and flowing.  Broken, jerky movements are bad for aging joints.  Finally, when you strike, your upper body muscles should stay loose and relaxed, rather than firm or tense.

For you beginners who decide to join the nearest tai chi class on your block, be aware of one thing:
Not every tai chi instructor is teaching a martial art.  Over 90 percent of tai chi teachers don’t know the martial art applications of what they teach.  Even if you just want tai chi for health, you’ll still need a teacher who knows the martial art aspect of tai chi.  If your instructor doesn’t understand tai chi the martial art, it’s just a slow dance, and is no different from doing a hard style kata slowly and without intention.

Focus and intention, along with the right timing and balance are essentials for any martial art, including tai chi.  Learn from a tai chi instructor who comes from authentic martial art lineage and background.  Then you’ll get a good, safe workout along with self-defense training.

For those at an advanced level in most kung fu, karate, and other martial art styles, keep doing your martial art.  However, when you practice, relax and slow your speed so your heart doesn’t work too hard.  Don’t put too much emphasis on high kicks and low stances.  When you release power, use intention instead of raw force.  Use your mind to put forth plenty of power.  Keep your body relaxed before the moment of impact, adding power at the last instant.  Your form or kata then becomes slower, between the power sections.  But when you need power, it will still be there.

Dynamic tension exercises are not good for those over 40.  Keep your breathing even.  Don’t do techniques that require you to hold your breath too long.  Of  course, it doesn’t hurt for those in the advanced category to add some tai chi or comparable internal martial art to your daily workouts.

Learn more about the benefits of internal martial arts, click here: whitedragonmartialarts.com