Advice on exercise in and out of the dojo.
(By: Nathaniel L. Peat)

If you can't exercise regularly, you are better off not exercising at all. That may sound harsh. But regularity in exercise is such an important safety precaution. Now-and-then will NOT increase your aerobic capacity. It will not strengthen your heart so it can stand a really tough workout.

A while back I had a student who really liked to push himself beyond his limit, unfortunately during one session he suffered severe chest pains, apparently the result of insufficient blood to the heart. I didn't advise the student to quit Martial Arts, but I advised to build up his aerobic capacity by doing other exercises between his weekly Karate classes. He started to walk and swim every other day. In response to his regularly spaced workouts, his aerobic capacity increased to the level now where he can now safely and comfortably train in class without feeling the stress of the physical workout.

Over the years that I have been teaching Martial Arts and physical exercise,many students have asked me lots of questions about exercise. Several people have asked about exercising vigorously after dinner. They like to wait until the day cools if in the summer months. I have always said to them that it really doesn't matter when you exercise, as long as you wait at least 2 hours after a meal. Some people, like myself, prefer to exercise in early morning. When discussing early-morning kata training and jogging with some students, some people immediately raised the question: "Exercise before breakfast?" Eating comes first surely Sensei, they insisted.

They had a point. A little sustenance might be preferable, providing it is followed by a sufficient waiting period before the start of the exercise. But for most people that is impractical. They haven't got much time in the morning, it's normally a struggle in itself to get out of bed than to make and eat breakfast too! My own experience shows that exercise on an empty stomach does no harm. According to the study done by the US Air Force a test group of 1000 people exercised daily over a period of a month without
breakfast, and suffered no ill effect. My suggestion is however though, if you feel the need to have something in the morning to give you a quick energy boost before your workout, I suggest the following; Drink a glass of sugar water or orange juice; wait 10 -15 minutes; then go. To summarise the question of when to exercise, I'd like to make this suggestion: Pick any suitable time that fits your daily routine. The important thing is to make it a regular routine. We are creatures of habit. So let the force of habit help you maintain your exercise pattern.

Age Restrictions

As you grow in years, the efficiency of your heart and lungs gradually decrease. One of the benefits of aerobic exercise is that it slows down this aspect of aging and to some degree helps you retain your youthful fitness. But if you have not been exercising regularly, you should observe certain age restrictions and seek medical guidance when you consider starting a conditioning program.

Up to 35 years of age.

Unless you have some obvious medical problem, you can enter any type of exercise program, running, jogging, swimming, cycling. Just choose one and enjoy it.

Between 36 - 55 years of age

You are still good for almost everything. You have your choice of exercise. But if you plan to do some of the more strenuous exercises, be sure to get your doctor's specific approval of your decision.

Between 56 - 60 years of age

For those that are just starting out a fitness routine outside of the dojo, with no previous extended period of physical training. It would be advisable, only after you have conditioned yourself by walking or gentle running, should you consider yourself for more demanding exercise. Have your doctor check you out, before you start such activities. If however you have kept a regular exercise program, the body should be conditioned well enough to take part in more demanding exercise.

61 and over

If you are like most people in this age category, avoid extended periods of jogging, running and vigorous exercises. Walking, swimming, kata practice, and stationary cycling will do a lot more good. However there are exceptions for the over 60 bracket. If you have been keeping in shape by regular exercise for many years so that you have built up and maintained your aerobic capacity, you may safely participate in such vigorous activities both in and out of the dojo. You are free to engage in more strenuous activities if your exercise is done within the medical limitations set by your doctor.

I have stressed the need for medical examination before entering a routine exercise program because it is important that people know about the possible health risks. It is encouraging to hear though, that the majority of people that are checked medically get through a exercise pre-test with no problems and instead of being told to stop doing as much exercise, they are told that they are not doing enough! Exercise is like a natural medicine that keeps countless people alive. But like all medicine, it must be taken according to prescription.

For those of you that have trained with me for an extended period of time, you know that I encourage a gradual increase in exercise which eventually leads to a high impact warm up (pertains to each individuals own physical level). It is essential that we warm up properly, prior to any form of exercise. We all know that the body doesn't suddenly spring suddenly into high gear from a state of rest. It needs a period of gradual warm up before strenuous effort, in order to minimise the risk of muscle and joint problems.

I usually recommend the following 5 minute gentle warming of the largest muscle groups i.e. back leg muscles, then enter approx 2 minutes of stretching exercise for the neck, arms and back and hip area. During the next 15 minutes, jog continuously in a circle combined with a half-run and a fast pace walk. Stretching the side of the body by bending gently to the side of the body whilst moving.

When you jog, stay flat-footed as much as possible during your warm-up run.That will give the tendons in the feet and ankles a chance to stretch gradually, helping to avoid possible irritation from sudden stress. After this the pace normally increases and a more demanding workout is entered.

One basic rule to be aware of entering strenuous exercise in the dojo is this: AVOID STRAINING AND PUSHING YOURSELF TO THE EXTENT WHEREBY YOU BECOME OVERLY FATIGUED. Such instance effort at the outset of an exercise program is not only dangerous, it also defeats your basic purpose. Instead of feeling more fit and more vigorous, you'll just feel chronically tired.

Cool down slowly.

While warming up is a generally accepted practice, few people realise that the body also needs a cooling down period after exercise. They slump into complete relaxation immediately after exercise. This can cause dizzy spells, fainting and even more serious consequences. Strange as it seems you must get ready for rest.

Symptoms during exercise.

Signs of overexertion during exercise are: tightness or pain in the chest, severe breathlessness, dizziness, loss of muscle control and nausea. When you experience any of these symptoms, STOP EXERCISING IMMEDIATELY.

Check your-self.

5 minutes after your exercise, count your pulse. If it is still over 120, it's a sign that the exercise was too tough for a person in your condition. 10 minutes later check your pulse again. It should be back below 100. If it isn't, let up a bit on what you are doing physically. Don't kid yourself it will only cause your body harm. (The best way to feel your pulse is at the throat.) If you find yourself still short of breath 10 minutes after you
stopped exercising, you can pretty well take it for granted that you're trying too hard. (normally, resting, respiratory rates range from 12-16 breaths per minute)

Ensure you use safety checks whenever you think that you might be over exerting. Above all things enjoy your training, exercise can be fun if youdo it within your own limitations. Remember to always train safely andcarefully.

N. L. Peat (2004 ©)

References.

- Fitness for Life Manual - Matt Roberts (2003)

- Warriors Syllabus and Grading Handbook - N. L. Peat (2003)