exercise Archives

Tomorrow

Tomorrow, and tomorrow, and tomorrow,

Creeps in this petty pace from day to day,

To the last syllable of recorded time…

It’s all too easy to put things off. Now, more than ever before, we are living in a world of distraction.

Engaging in a global world means that at any time, any person you know might be awake anywhere, and if your phone is online and messaging or email alerts are enabled, you can be distracted or woken at any time by either work or social messages. If that were not enough you probably have greater instant access to any book, periodical, paper, film or drama series you want at any time than anyone has had before you in history, and a more easily accessible range of physical diversions in terms of local clubs or facilities.

But often putting things off doesn’t simply delay them, it delays you.

When it comes to tasks or activities we undertake for health or self-improvement, the sooner we begin the odds are the more time we will have to enjoy it, benefit from it, or improve at it. Allowing ourselves to wait ‘until tomorrow’ is an avoidance strategy that has fewer rewards.

One of the biggest problems we all have is that we over-estimate what we need to do at any one time.

Going to a martial arts class is time consuming. To attend a one hour or ninety minute class you may have to invest two to three hours of your time including travel. That makes training only once or twice a week at a class very understandable for those with work and families to juggle, but training is not simply about attending class. You can get more from a class by training outside of it and that training does not necessarily require much time or flashy facilities.

Spiderman press ups alongside school homework.

I will the first to admit I probably spend too much time watching drama and documentaries. But at least half the time I spend doing that I will also be doing some form of push up, bridging, shrimping, planking, leg extensions, stretching, slow kicking on the spot, part or all of a kata or shadow boxing. I don’t have to break a sweat or be doing cardio to get in extra exercise that brings improvement. All I need is a small amount of ground space. I have a dojo, I use it a great deal, but I’m not going to sit still to watch or learn something if I feel I could benefit from more movement, I’m going to watch, listen and move.

That’s not possible for everyone, but even making a hot drink away from others in the kitchen can afford time or space for something. Every repetition counts.

What about training for your heart rate? Working sustained aerobic training does take up time and will build up a sweat, but you don’t really need to do that more than once a week and training for twenty minutes to an hour is fine. You could run, cycle, walk fast, hit a bag, run up and down stairs at a car park or block of flats, row or swim – the possibilities can be limited by your budget, but you should be able to do something each week. For intense cardio you just need to hit a maximum pace for thirty seconds to a minute a few times with rest breaks in between; you could be done in ten minutes, fifteen if you include a shower!

Look at your routine, look at your environment. What can you add at no financial or time cost? What might require a bit of time but no cost? Try them. See how you feel for having done them. Watch for and note results. Just the act of doing more in the same time may itself bring immediate ‘feel good’ rewards, but when you start to notice the cumulative effects, you’ll wonder why you ever waited for tomorrow.

Tomorrow may be for big aspirations, but those are achieved by small time-achievable things we can do today.

Start today.

Progress through practice

When I first started training martial arts, I did so with an inferiority complex.

Most of my physical education experience up to that time was outdoors. Rugby, football, (grass) hockey, athletics and cricket. I didn’t do well at these. I was usually the last or second to last guy to be picked on teams in compulsory sport. In fact, I was so bad that I didn’t even notice that when it came to rare indoor physical education sessions of volleyball, crab football, weight-lifting and gymnastics I actually out-performed many of my sporting peers. The root cause, not spotted until I left school and changed doctors, was that my childhood asthma was very poorly managed and physical education coaches of the time were either not trained or not invested in helping lower ability students progress through that type of medical hurdle.

Beginning training in Karate at the age of seventeen I did so with the automatic perception that I was worse than the students to my left and right. It was a new club so we were all the same grade, but I was certain that everyone else was better.

I took matters into my own hands.

Every evening, before going to sleep, I made sure I worked through all my fixed kihon sets at least ten times on each side. I would also work my fixed kumite sets and my kata. I didn’t have much space so there was a lot of shuffling on the spot.

When the old doors were removed from ‘my’ Squash Court Dojo to be scrapped as part of its renovation, I kept this souvenir.

Personal training outside of class is something I have never dropped. Whether I was only making two classes a week or eleven classes a week, I’ve made time and found space. That may have been training on the spot in a narrow gap between a bed and a wall, walking down to Squash Court 3 at Birmingham University every weekday for a 7-9am session before lectures, or finding an empty space at a Leisure Centre for an hour. I’ve stretched and trained in front of the television, in the kitchen while waiting for a kettle to boil, in hallways waiting for others to get their coats on.

Repetitions count. Static repetitions of martial arts moves may not be ‘as good’ for learning as repetitions that are adapting to the fluid dynamic of paired training, but so long as they are not done to exhaustion and are not hindering recovery from any other training, they will be beneficial.

I’ve not limited my ‘out of class’ training to my martial arts techniques.

I’ve had a few gym memberships over the years, but I’ve generally preferred to see what I can do ‘cheaper’ around my own schedule at home. When I was 21, shortly before I qualified as a fitness instructor, my sister bought me a weights bench and I still have that today even though I’ve changed the types of weight and exercises I use. I’m lucky because I have my own dojo these days where I can set up my bench, keep my free weights and bar, hang my heavy bag and speed ball, attach resistance straps to the bag hook, or use my rowing machine, but I’ve seen others do the same in garages or garden sheds. There are multiple things anyone can do to improve their strength, power or achieve hypertrophy without buying kit, just so long as they can find a space to train.

Students finding space to train and video training at home during lockdown.

You don’t need much space to train. If you have room to do a push up, there’s a lot of different bodyweight exercises you can do in addition to kata or kihon on the spot. Weather permitting you develop explosive power jumping on the spot outdoors. You can improve your VO2 max running up and down stairs (again possibly best in a venue where you aren’t going to wake people or cause cracks in the plaster work).

There is so much you can do outside of class and it actually takes so little time. Micro workouts count. Too often people feel that they have to lump everything together or be in a particular place, placing self-imposed obstacles in their path to greater health. Listen to a podcast or audio reading of a work text while exercising, use the rest breaks between sets to make bullet point notes of the last few minutes (I do this a lot). Watch your favourite show while working out on the spot, listen to your favourite tunes.

Forced online training during lockdowns showed how people could find space to train indoors and outdoors.

You won’t know what you can do until you try. Start small: choose something that is easy to do regularly and then increase either intensity or frequency or both, then add something else. It’s amazing how much supporting exercise we can add into our lives without feeling as if we are ‘losing’ any time. Technically speaking by improving cognitive function and health through exercise we are gaining time.

I hope you enjoy the benefits of personal training as much as I do.

Perceptions of Karate?

“Hi, I’m calling about a karate class for self defence, the Leisure Centre gave me this number, it’s for my nephew.”

“Can I ask how old your nephew is? The youngest I teach are thirteen years old.”

“Oh, he’s four.”

Sigh.

Despite my websites giving my minimum ages in several places, and having no photos of any pre-school children on any of my media, this type of enquiry regarding 4-6 year olds is the most common I get. If they are pre-school I tell them that I’m sorry but there is nobody I can recommend. If they are of primary school age I refer them to the local Judo group where I think the games and the contact will be good for the children (and I know they run a good youth programme).

Often my suggestion of Judo is rejected. They want their barely-shoe-tying offspring to learn self defence (or so they claim), or maybe have someone else instil discipline, self-control, and respect for elders, but they don’t like the idea that there might be contact or rough play. No, Karate or TKD (I also get asked if I know of any TKD clubs) are much safer options. No contact but happy smiling children marching obediently in silence to the command of an adult, or so the pictures seem to show. Every tired parent’s dream?

I should let this go. I should not get annoyed about the fact that karate is predominantly perceived as a crèche activity for children, or a safe no-contact form of exercise for parents and children to do side by side, because that probably does reflect the vast majority of karate available. Because I’m wearing the same uniform and using the same name I will naturally be placed in the same category.

With so much choice these days, advertising and the perception of keyboard warriors rule. Those who want to ‘fight’ or physically compete against others are drawn to Mixed Martial Arts, Muay Thai or Brazilian Ju Jitsu gyms or perhaps Boxing. All of which are disciplines visibly proven in their competitive arena. Others (especially those enrolled by their parents) might go towards Judo if they like competition and rough and tumble element but with perhaps more of the discipline aesthetic. Krav Maga tends to dominate the self defence market because of the gung-ho nature of its advertising.

White Dogi styles like Karate, Ju Jitsu and TKD don’t always train in their uniforms.

The intake of your average karate class now, whatever the type of karate (sport, classical, traditional, practical, children’s, crèche, functional, applied, modern, combat…), is now subtly different to that perhaps of the first forty years of karate in the west. Now we seem to have a higher proportion of people that either come purely for the stimulation of a different form of exercise, or who like the idea of studying self defence but are put off by actual violence (although some people do choose based on proximity or recommendations as people do arrive ‘up for it’). Is this a bad thing? I don’t know. From my perspective I feel that the people who come to me are the ones I can help the most if they were too timid to try more overtly aggressive combat sports, but then they could just as easily have gone to a karate club that is, from my perspective, simply teaching them children’s exercises, and not learned there anything that might have helped them avoid, de-escalate or escape from real aggression and violence.

The majority of self defence isn’t physical training.

But how is that different from any of the other disciplines that they could have chosen? I’m not going to point a finger at any single art other than my own because I think all martial arts, in differing ways, suffer from the same issue of a huge diversity in club quality, approach and understanding.

I’ve seen a lot of different systems. I’ve seen a lot of different clubs. The good, the bad and the ugly; the deluded, the fantasists and the charlatans; the cults, the cocks and the c**ts. There’s a lot of interesting stuff out there. It’s no wonder Master Ken’s spoof of the martial arts community is so popular.

There is something for everyone out there, but if you want to find something that’s right for your needs you need to ask a lot of questions about what you really want to achieve, and be prepared to search for people who give you comprehensible explanations for what they are offering. There is nothing wrong with martial arts as a form of exercise, or as a crèche, so long as the instructor delivers that. When it boils down to it that’s how simple it is. Look past the style labels, look at clubs, talk to instructors, watch a class, talk to the students, talk to the parents, ask to see credentials and insurance, and then make an informed choice – you’re more likely to get what you want.

A Christmas tail (off)?

It’s Christmas time, there’s no need to be afraid…

It’s the season to be jolly, or is it? Most Leisure Centres shut down for a number of days between Christmas Day and New Year’s Day, and even if they aren’t people are often so tied up with family gatherings and other social events that they can’t make any martial arts classes that are still running.

Are you dreading the physical toll of a dearth of training combined with a number of days of feasting?

I’m not going to advise going easy on the food. Whether you are hosting, a guest, or celebrating on your own, everywhere you look there will be the temptation to eat. If it’s there, make the most of it. It’s only for a short time and a few light-eating days will balance things out. Occasional excess is not the same as sustained excess.

I suspect more people are worried about not having the physical exertion and stress relief valve that training provides.

Without a class you are limited, but not that limited. You just have to work within the confines of the time and space you have and switch to a daily routine if you don’t already have one.

My first tip is start early, before breakfast if you can. That moment between waking and joining others is one of the few parts of the day in which you are likely to still maintain a degree of control. Once you start to eat however other jobs, other activities and the food in your stomach (not to mention any alcohol later) are likely to scupper the best-laid plans.

My second tip is keep it indoors. Poor light, poor weather and the objections of others may stop you training otherwise. Indoor training does not necessarily require much space. If you can stand in straddle stance then you can do squats, you can practice hip-work by shifting foot positions, and you can kick on the spot (working balance, flexibility, coordination and strength). If you have more space you can drop and do any number of different forms of press-ups.

My final tip is to keep it simple. The more you set yourself, the more daunting it will seem, the more likely you are to skip it. Choose one or two exercises for strength and one or two for technique refinement. When I am short of space I tend to do push ups, squats, slow side thrust kicks and either one of my own forms or the space saving Tekki/Naihanchi Shodan.

Have a great holiday, and keep training!

Present and past perspectives on my training

858713_10200827269943797_607907227_o — Don’t get me started on all the critiques I could make of my karate in this picture.

The other day while reviewing some light personal training I’d just done, I found myself wondering what a younger version of me would have made of both my current ability and direction, and my current approaches to training. I tried to see if I could look back at his methods and intent at a crux point in his training where moving away from his first training group to University made him have to make harder choices about how he spent his time.

I suspect the younger me would be surprised and perhaps disappointed at how little time I spend training.

That version of me would be up at 0600 to knock out a light two-mile run, some stretching and some kata before breakfast. He would be asleep by 11 at night to get as much rest as possible. He did weights three times a week, and he would make seventeen hours of karate classes a week in addition to personal training.

4737_1184681016923_3206972_n — Last day at school.

That version of me was enjoying his last full year of good health before anaemia, organ failure, dialysis, transplantation, medication side effects and multiple surgeries took a toll.

Hospital time is never fun but at least these days (in the UK) you can often get small rooms, a personal TV, internet access and even ensuite facilities. I’ve been lucky and even in the days when we didn’t have such luxuries I still had great care from military and NHS staff.

These days I get up to ninety minutes of light personal solo training a day. That has not changed since I started karate and is something I consider incredibly important for my health. That time includes any weightlifting or supplementary aerobic training I do and it may be spread throughout the day. I don’t run for training purposes any more. I’ll use a rowing machine or battle ropes if I want to take my heart rate up. Instead of training as a student in seventeen hours of classes a week, I teach six hours of classes over four days of the week (unless I’m teaching seminars or private classes).

I’m very aware of the weekly physical training deficit created over the last twenty-four years, especially because I recognise the difference between training and teaching. I don’t teach line work, so I’m not at the front of the class unless I’m leading students through a form; rather I’m spending the lesson moving from group to group, correcting and demonstrating. That has its advantages in terms of refining and ingraining good movement, but it’s not the same as training. With that said I think I make more of my solo training time now than I did then: I train more efficiently and choose my exercises with greater care. I also now get to spend at least two hours a day reading or observing subject matter related to karate, the martial arts and personal safety.

I’m certain that the younger version of me would say I’ve got soft and need to train more. I’m experienced enough now to appreciate the value of quality training time and cumulative training rather than just quantity, but I would agree with him that the majority of my excuses are simply excuses. If I need more rest, then I could go to bed earlier. I could get up earlier to get in some important training first thing in the morning. I could easily get another thirty minutes to an hour a day that would make a positive impact on my karate technique, my physical health and my state of mind. Alternatively I could lift more, stretch more, or add in more high intensity interval training to my slow practice.

I have access to free weights, a bench, a rowing machine, battle rope, mats, kick bag and the Great British countryside. Not to use them would be inexcusable.

Two weeks have passed since I wrote the paragraphs above and I decided to take up the imaginary gauntlet laid down by the memory of my younger self.

It’s been interesting.

So far I have managed to get up earlier, engage in more regular stretching, and squeeze in a little more physical training every day. I’ve not yet fully mastered the knack of going to sleep earlier. The results? Well, the most noticeable thing was that for the initial two weeks I definitely ached a lot more in the morning (until training for that day began), but after that fortnight my body adapted and I don’t ache any more than I did before I upped my training.

That’s a clear sign that in gentle increments I can increase what I am doing further, a signal that the real barriers to greater improvement were more mental than physical. Just because I am over twice the age of that young man, doesn’t mean that I can’t do what he did.

I’m smart enough to realise that the fact that I have had two transplants and have to take a lot of daily medication does place some restrictions on what I can do, and how far I should stretch my comfort zone each session, but that doesn’t stop me training and it won’t stop me improving.

All the best

John

Have you had to rebuild yourself or get back into your training after a serious illness or operation? Is it something you’re doing right now? Feel free to comment and share your thoughts and experience.

Six between-class shortcuts to excellence

REST

Rest is highly under-rated. Most people do not allow themselves adequate rest between different types of training to maximize the benefits of such training and give the body enough time to recover. Failure to allow appropriate recovery is the equivalent of taking a step back for every two steps forward. This isn’t just about taking time off from training or mixing lower intensity sessions or having varied workouts. The amount (and quality) of sleep you take has an impact on your mental and physical performance, memory retention and therefore progress.

STRETCH

This isn’t so much about flexibility as mobility. Daily routines that encourage and increase your joint mobility and maintain or increase your ability to reach or turn will reduce the likelihood of injury in more intensive training. You do not need to ‘warm up’ to do this. You are already at body temperature, your muscles aren’t going to get warmer. Gradually extend and increase your range of motion in supported exercises. When was the last time you saw a Yoga class do star jumps on the spot for fifteen minutes before starting their routines?

EAT

This is a no brainer. We all like to treat ourselves and most of us should have a pretty good idea of what is good for us and what isn’t (despite frequently contradictory isolated studies being taken out of context to attract interest in the mainstream media). Ultimately a nutritionally varied diet that doesn’t upset your stomach and helps you maintain or achieve the weight you want is what you should aim for. If you want your body to recover and be ready for training you have to give it adequate fuel. Saying that you are trying to ‘lose fat’ and then cutting the fat or carbs in your diet so much that you don’t recover properly after training, or suffer mental fatigue, or feel too tired to train is counter-productive.

VISUALISE

Visualisation isn’t actually what I mean. Good practitioners can visualise what a technique or tactic looks like and see themselves doing it. More experienced practitioners who have spent time internalising their training can feel a technique without doing it, replicating in their mind not only the sight but the tactile sensation and feedback of the movements. Greater awareness of what you are doing leads to better practice and more reliable skills. If you’ve not done this before it will be hard to begin with. Many people initially cannot visualise something without physically replicating the movement, but when this happens to me I take it as confirmation that I don’t know it as well as I should. Moving from closed eye video representation to adding in tactile feedback (foot pressure, muscle sensations etc.) requires both more paired practice and attention to detail (shutting your eyes in paired training once engaged tactilely and ‘strike-safe’ can help as can focusing on sensory feedback in forms).

PRACTICE

If only I had the time, or the energy!

You do have the time, because most of us have unrealistic expectations of what personal practice can be and should be.

Although they can overlap, a training session that develops strength, a training session that works your aerobic fitness (and requires ‘fitness clothing’ and makes you sweat) and a training session that develops core skill sets (balance, mobility, sound biomechanics, coordination etc.) do not have to be the same thing. At full speed most ‘full’ kata only take 10 to 40 seconds to practice, at slow speed you are only talking one to two minutes for a high quality repetition, and quality repetition makes a huge difference. You don’t have the space? Don’t do the full kata, or practice alternative stepping and weight transference to enable you to do a full form. You have no space? You’re sitting on a train? See item 4! Rehearse in your mind what the moves feel like – research shows that mental rehearsal can be as powerful for imprinting good biomechanics as physical rehearsal. It is something done by most top-level sport competitors in multiple disciplines, so why not follow their example?

You don’t have the energy?

Again I’d say that is both an issue of perception of how much energy is required, and what your body is acclimatized to do. A hard training session after a normal working day is both a mental and physical challenge for most people (especially parents) compared to relaxing at home. It’s a wonder that many people make it to training, but then those that do find that socialising with people in a different environment (or simply setting a moment aside at home), doing something that takes the mind away from all other distractions, can be incredibly relaxing and beneficial.

The more you do, the more you become capable of doing. The trick is to stretch yourself gradually, stretching rather than breaking the comfort zone. Those of us who use Leisure Centres are familiar with the January and February perfume of deep heat that accompanies the upsurge in attendance from people who have set themselves challenging New Year resolutions. The aroma only last two months because most people do not set SMART targets for their progress: they aim too high too soon and lose both the mental resolve and the physical recovery to continue. Increase what you do gradually, follow the other five shortcuts, and you will have the energy.

HYDRATE

Is this really as obvious as I think it is?

It’s a well-known mantra to tell people to consume more fluids, but how many of us really do it?

You are a bag of water, you are continually losing water, and you need to replenish it at safe levels on a regular basis in order to function efficiently. Simple lack of adequate hydration can have as profound an impact on your concentration, reaction time and vision as tiredness or mild intoxication.

Hydration affects your quality of life. You don’t have to drink pints of water and you don’t have to overspend on flashy prefabricated isotonic drinks or sugar-laden juices. Your food choices can affect how much you need to drink as a diet high in fresh fruit and vegetables will contain good levels of moisture, but a healthy person will need to replenish fluids on a regular basis.

Is this all too obvious? Then ask yourself honestly, how many of these do you really adhere to?

Thanks to Dan White for the mobility exercise image. I do not own the rights to the food or bed images.

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