Warrior Fitness » Yoga

To Stretch or Not to Stretch

Jon — Wed, 22 Feb 2012 11:44:30 +0000

When it comes to the question of stretching, there are opinions all across the spectrum. Some experts contend that you should never stretch at all since it deforms the tissues, destabilizes the joints, and makes the body more prone to injury. Then, on the completely opposite side of the scale, is the other camp which swears that stretching is an absolute must prior to any activity (up to and possibly including sex) as it is a way to warm-up the muscles to prevent injury.

So, who is right?

Well, for me, the question really isn’t whether to stretch or not to stretch, but rather when to stretch and how to stretch.

When to Stretch

First let’s cover the question of when to stretch. This is easy. Never stretch before exercise. The anti-stretching pundits are right on here. Numerous studies have shown that stretching prior to exercise makes the body more susceptible to injury. Do dynamic mobility drills instead. Before your workout, concentrate on dynamic movements that prep your muscles for the exercises to come. It increases blood flow, jacks up your nervous system and lubricates your joints. Good stuff!

Save the stretching for after your workout. Here is where it’s beneficial. Post workout stretching helps to remove residual muscle tension leftover from your exercise and reduce delayed onset muscle soreness (DOMS).

What’s the Best Type of Stretching?

When most people think of stretching, they think of static stretching. This involves holding a stretch for long periods of time to lengthen the tissues. This is actually the worst kind of stretching you can do.

Static stretching, or passive stretching, elongates the tissues by deforming them. Herein lies the problem. Anytime you voluntarily deform your muscles, tendons, and ligaments, you are reducing their natural elasticity. If you stretch a rubber band and let it go, it quickly snaps back to its original shape due to the elasticity inherent in the material. However, if you tack it down, stretch it to its limit and hold it there, it gradually loses that “natural” elasticity. You deform it. This is what you are doing to your muscles during a static stretch. This has the effect of weakening the entire structure and increasing the opportunity for injury.

Can you do this type of stretching and not injure yourself? Sure. But, I believe there are other ways that strengthen, as well as stretch muscles, that are more efficient and healthier. One of the best methods is yoga asana. They are a balance strength and surrender. For example, in a forward bend, you are not trying to “stretch” the hamstrings, but rather tense the quads to “release” the hamstrings – reciprocal inhibition. The muscles are already flexible enough, its tension that holds them in place. Relax the residual tension and suddenly you are more flexible.

Remember though that flexibility is a measure of range of motion in one specific direction. This does nothing for us in real life, it’s just a measure. Mobility is movement into the extreme range of motion of each joint through voluntary muscle control.

Static stretching pushes the muscle beyond what it’s able to do because you’re forcing it to lengthen until it changes shape and stays longer. This compromises the elasticity our muscles have, and need, in order to protect themselves. In order to increase our range of motion, it’s better to focus on regulating the tension in our muscles through mobility, breathing, and reciprocal inhibition where flexion of one muscle causes the release of its twin. Not by deforming our tissues causing micro-trauma which may catch up to us later in life.

To learn more about dynamic mobility drills and post workout stretching, see Warrior Fitness: Conditioning for Martial Arts. Or, if you are located in the New Jersey area, come check out Warrior Fitness Gym in Hainesport, NJ!

Warrior Workout in the Park

Jon — Mon, 07 Nov 2011 15:25:20 +0000

This past Saturday was a beautiful fall day here in Jersey. A perfect day for a Warrior’s Workout in the Park! This workout was directly inspired by Zach Even-Esh’s Ultimate Underground Strength System.

Warrior Workout

15 minute warm-up – mobility, movement, animal crawls, band work, breathing exercises followed by…
1) KB Clean & Press – 5×5
2A) Picnic Table Push-ups on fists – 4 x submax
2B) Thick Tree Branch Pull-ups - 4 x submax

3A) KB Goblet Squats 4×10 (forgot to take pics of these – sorry guys!)
3B) KB Swings 4×10

4) Abs / Grip work 3 sets each

The cool-down consisted of various yoga asana and breathing exercises as both normalizing work and compensatory movement.

Hope you enjoyed this! How did you workout this weekend? Let me know!

Yoga for Guitar Players

Jon — Thu, 28 Apr 2011 12:21:03 +0000

This is an article I wrote last year for my friend, Josh Sager’s kick-ass guitar blog, Fretterverse. I hope my Warrior Fitness readers enjoy it as well!

Every guitar player knows that consistent practice is the key to becoming great. But what happens when your daily practice is causing you daily aches and pains? Give up? No way. Scale back your practice? Not a chance. Live with it? Some do. You shouldn’t have to.

Every activity that we repeat consistently causes an adaptation in the body. The critical thing to note here is that it does not matter at all how we value this adaptation. It can be something that we want like how healthy exercise increases lean muscle mass and burns excess fat, or it can be something we do not want like how eating junk food to an extreme causes our body to adapt by putting on weight. Both of these are examples of activities that cause adaptations in the body. Sitting and playing guitar for extended periods of time also causes specific adaptations in the body. Some we value highly, like the enhanced neural connections in our nervous system that adapt to increase our skill level. Others, like hunching over a classical guitar for example, may cause our body to adopt this rounded back, slumped shoulders posture while standing and performing activities other than practicing guitar. In order to bring our bodies back to balance, while retaining the adaptations we value, ie the skill in playing that our practice is supposed to generate, we must compensate specifically for the typical posture used while shredding.

Yoga is designed to bring your body back to balance. Don’t worry, I’m not about to ask you to jump into a Power Yoga class. Not unless you want to, anyway. What I am going to have you do is take about 10 minutes after your practice and use just a few simple yoga postures (illustrated below) to help bring your body back to balance and prevent, or relieve, the back and neck pain that tend to be associated with long term sitting, whether due to working on a computer, sitting in an office, or sitting while practicing guitar. An added benefit is that we will also open up your chest and lungs to improve your breathing pattern and help reduce stress.

Note in the picture above how his back is rounded and his head looking down. Over time, this will contribute to low back pain, neck pain, and hunched, rounded shoulders. His posture is not optimal for breathing either. The effect of rounding the back concaves the chest and compresses the lungs making it difficult to achieve a full, deep breath.

Postures

1. Shoulder bridge

Lay on your back and bend your knees
Pull your heels in as close to your butt as possible
Exhale and lift your hips up, driving with the middle part of your feet
Squeeze your glutes and lift a little higher
Exhale and pull your belly to your spine
Hold for 20 to 30 seconds
Relax for a few breaths and then do it again
Bring your knees into your chest and squeeze them tight to release any excess tension
Straighten out your legs and then move onto the next posture

2. Upward Facing Dog

From the end position of the last posture, laying on your back, roll over onto your stomach
Lift from the crown of your head and drive with the palm heels
Make sure your elbow pits are facing forward
Drop your shoulder down, so they are not up by your ears
Lift your hips and legs off the ground
Inhale, expanding the chest, lifting it up at a 45 degree angle
Hold for 20 to 30 seconds
Lay down flat on your stomach and rest for a few breaths
Repeat and then finish by moving into Sleeping Warrior

3. Sleeping Warrior

From a kneeling position, exhale and pull your belly to your spine.
Fold your torso forward over your knees and place your forehead on the ground.
Extend your arms straight out in front of you.
As you extend and reach with the hands, draw the shoulder blades down so they are not coming out of joint.
Continue to extend and pull back to stretch and release the tension stored in your shoulders.
As you inhale, you will find it difficult to expand the abdomen and the chest due to the compression. Try to find the free spaces on the sides and back where you can inhale into and expand slightly.
As you exhale, again pull belly to spine and contract your core moving deeper into the posture.

What About My Hands?

Although the following are not particularly yoga exercises, they can be of benefit to guitar player’s hands. The repetitive motion of strumming and chord changing can cause problems similar to the repetitive keyboard typing of the desk jockey and thus special attention needs to be paid to the hands, wrists, and fingers.

Releasing the Wrists

Hold both hands in loose fists, make circles clockwise for 5 to 10 reps and counter-clockwise for 5 to 10 reps
Next, starting with left wrist, hold in fist as above, lift wrist up, to the outside, down, to the inside, reverse direction and repeat with right wrist for 5 to 10 reps each direction

Releasing the Fingers

Begin circling fingers with thumbs (5 times each) then continue with each additional finger
Circle fingers from pinkies back to the thumbs in the opposite direction

Shaking the Hands

Shake the hands vigorously keeping them very loose for about 10 to 20 seconds. This has the effect of releasing residual tonus and relaxing the muscles.

The above exercises, if performed consistently, will act as compensation for long periods of sitting and help you to abate any type of chronic muscle tension and pain that comes as a result of your practice. There are, of course, many other yoga postures that can be utilized with the same type of success to help compensate for any type of activity, including inactivity! Hopefully this brief introduction on yoga for guitar players will enable you to practice longer and pain free – shred on!

About the Author: Jon Haas is a NJ based fitness trainer, writer, and martial artist. He can be reached at www.warriorfitness.org

Yoga – A System

Jon — Tue, 08 Feb 2011 01:03:14 +0000

Special thanks to guest author, Tony Notarianni for another excellent contribution!

In my latest Yoga class I was about to leave and I felt like I had left something, twice I went back from the reception area and twice I found that all my possessions were with me. I left and returned home, and it was a little later that I realized something was missing. Not physical but something else, a part of me that was perhaps unduly troubled or distressed. It was gone, at least for a while.
I am not saying Yoga is the cure for all life’s ills, but there is some magical moments that can occur if you just dedicate yourself a little to its teachings. On the physical level it lengthens and strengthens muscles. It provides tone and improves posture. Joints open up and movements become more efficient. Internal organs are massaged by your movements and the lungs are developed through breathing. Throughout the whole process you work the mind, overcoming the physical by focusing the concentration which culminates in a calmness deep inside your being. This leads to an open mindedness that allows you to see things differently, to think and act in new ways.
Have I sold it to you yet? Are all the things I told you true? I know them to be true through personal experience and observation. You see when I first started doing Yoga which was about 8 months ago things were different. Not only were things different but I saw them differently. I had a more negative outlook on life. My body was deteriorating for one thing, I couldn’t run much because of hip pain, I couldn’t do much weights because of back pain. I could still do my martial arts but at the back of my mind I was wondering how long and at what level can I maintain that kind of training. There was also a swathe of things in my personal life that I will not go into with detail but I assure you were weighing me down immensely. To sum it up, I had a lot of things to deal with and sort out, starting with the body itself.

Why Yoga?

Having had Yoga suggested to me I went along to my first class with a very weak hope that maybe it would help a little bit. It did help, I felt like I had a good workout and it really got my circulation going. So I went back. Next time I found I was a bit more flexible and that in the relaxing stage of the class I was deeper under. So I went back. Next time I found a posture that was really difficult but left me feeling rehabilitated afterwards. So I went back. And this is the amazing thing about Yoga to me, that it keeps giving you new benefits every time. I am not a Yoga historian, so I do not know the intricacies of how it was developed, but I can see that the system is designed so that whatever your current state, you only have to enter into practice and the rest takes care of itself. That is why it is a system and not just a recreational activity, it is somehow self regulating in all aspects. If you develop flexibility you can hold deeper and more opening stances, in which case your muscles need to strengthen. In order to do some balancing exercises you must be able to focus fully, this develops your self control and allows you to improve your technique. In other words every posture you hold gives you exactly what you need and this gift allows you to get more rewards from other postures and so the cycle continues. The important thing is to keep working on it and enjoy the benefits. And the benefits of course are not just that you get better at your Yoga, you get better at life. Also of note: I have started running and lifting weights again.

My Yoga Teacher

At this point I should mention my Yoga teacher Bridget Yanni. She runs a Yoga centre called Amma Yanni Yoga in Glenside PA. Her style is inspired by Iyengar, Anusara and Inner Fire Yoga; each a form of Hatha yoga. The class usually starts with a warm up using variations of the Sun Salutation or Surya Namaskara. Once warmed up the class can vary immensely. The focus could be on twists, back bends, handstands, upper body, thighs, binds and various other aspects. Sometimes Yin yoga is incorporated where a posture is relaxed into for several minutes. Some classes have a spiritual focus, others are more physical. You never know what to expect and I like this variation a great deal. At the end of the class we finish with Savasana at which point one can let go having earned a deep relaxation. As a teacher Bridget is very educational, she has an extensive knowledge of the body structure and ensures that we work on a strong foundation while we practice. The class also feels quite personal in that you are not left alone and uncertain about what you are trying to achieve. Another thing I like about her teaching style is that she encourages you to believe in your own abilities. Most of the time she is right, and many students, including me, have surprised ourselves at what we were capable of. The other side of this is that she always has alternate exercises for those who can’t do the basic exercise due to body problems, so everyone gets to work at their own level. To me this is very important because Yoga is not just about restoration and healing, it is also about development. Taking you from the negative, back to zero and then upwards into the positive in a sustainable manner.

In summary Yoga is an incredible vehicle for improving every part of your being. The key is to find a good instructor so that you can jump aboard and stay the course. How long is the road? It is as long as you need.

About the Author

Tony Notarianni has been training in martial arts since the age of 12. Up to this point, although quite active, he had very little interest in sports and fitness but that all changed over the coming years. He started studying Sport as a subject at school and finally graduated with a Bachelors Degree in Sport and Exercise Science in 1998. Although not a typical sportsman and not a great fan of any one sport, Tony was always keen to try new activities and considers the world to be literally full of physical experiences to explore. Before graduation he was working at a sports complex where he was a lifeguard and could join and observe many different forms of exercise. He also taught circuit classes and was a qualified personal fitness instructor. After graduation he chased the dollar and ended up working in Software Development. Although becoming more sedentary he still has a deep rooted interest in improving himself physically and developing his knowledge.

Yoga for Guitar Players

So Ya Wanna Be a Ninja?

Jon — Fri, 26 Mar 2010 13:25:29 +0000

Masaaki Hatsumi, Grandmaster of the Bujinkan Dojo, once stated, “endurance is of primary importance for the ninja.” One definition of endurance is the ability to resist fatigue. Looking at the kanji (Chinese character) for Nin, there is the ideogram for “sword” over the ideogram for “heart” giving Nin a meaning of, “even though you hold a sword over my heart, I will endure.”

How many of us training in the Bujinkan, or any other martial art, can truthfully claim that ability? How long can you train? How far can you push yourself? In martial art, endurance, or the ability to “keep going” is defined in years, not minutes, hours, or days. How can we create an effective training program that will instill in us the ability to continue, to endure?

Physical Endurance

Let’s begin by examining the concept of physical endurance. There are 3 basic types of physical endurance:

Aerobic endurance
Anaerobic endurance
Strength endurance

We discussed the body’s 3 energy systems and how using the Tabata Protocol can effectively improve both the aerobic and anaerobic systems here. Strength endurance is defined as the ability to effectively maintain muscular functioning under work conditions of long duration. There are two basic ways to increase the ability of your body to do more physical work. One is the continuous adding of weights, sets, reps, and time to push the body to create an adaptation to allow it to perform more work for a longer duration. As we discussed previously in the article on GPP, the body’s capacity is expanded. Progress is incremental and continuous for as long as one is able to keep increasing driving forces in the body. The next one, however, is often overlooked in our “just add more volume” culture. More is always better, right? If one vitamin is good for you, take 4, that’s even better (please dont’!). But, there is another way to allow the body to continue training in addition (no pun intended) to adding more work. By removing restrictions in your body, like unnecessary tension or extra body weight or lack of flexibility/mobility in a particular area, you then free up resources in your body that were spent holding that tension that you weren’t even aware of on a conscious level. These restrictions, once removed, allow even greater leaps in performance than simply adding more work. When the 2 are combined, it’s a powerful combination!

How Do We Program It?

By programming our workouts so that we effectively build in both the removal of restrictive forces, while also increasing driving forces, we can maximize our progress. This idea is present in traditional methods of Hatha Yoga in the form of balancing strength and surrender. Contrary to popular opinion, yogi’s do not simply work to become more flexible. They actively work to increase both strength and flexibility as complimentary opposites in order to achieve a state of balance. Now, I’m not asking you to become a yogi here, merely pointing out that this is not a new concept at all, but has been used by traditional arts for thousands of years. Our program for developing ninja-like endurance will utilize both joint mobility exercises and yoga asana (poses), as well as breathing exercises, to aid in the removal of restrictive forces binding your training and slowing your progress. Next week I will be putting out an article on breathing exercises that can be used for relaxation, stress management, removing residual tension, and also for increasing energy – keep your eyes out!

For an example of some easy yoga postures that can start helping you right now, head over to my good friend Josh Sager’s excellent blog, Fretterverse, and check out my article on Yoga for Guitarists. A free sample joint mobility training program can be obtained simply by signing up for the Warrior Fitness Mailing List at the top right of the page. Sign up now and begin working on removing restrictive forces today!

And, don’t forget to check out Warrior Fitness: Conditioning for Martial Artists for more exercises, options, explanations, and program design!

Stay tuned for a sample Strength Endurance Workout coming soon!

Makko-ho: Five Minutes Physical Fitness Book Review

Jon — Wed, 17 Mar 2010 13:38:24 +0000

Special thanks to guest author, Tony Notarianni for another excellent contribution!

Recently I read a book called, Makko-ho: Five Minutes Physical Fitness, by Mr. Haruka Nagai.

Summary:

Makkō-Hō is a system which through regular practice can produce a huge range of benefits for just about anybody at any age. This book gives a good clear breakdown of the four main exercises and also some detail on the science behind the purpose and results of the exercises. Although not a complete guide to the system (which would be an impossible feat anyway) the material provides a great opportunity to begin study and try for yourself.

So first of all what is it? Makkō-Hō is a complete system of exercises for wellbeing created in Japan during the mid 1900’s by the father of the book’s author. The main benefits of this system are: increased flexibility, symmetrical skeletal alignment, nerve stimulation, improved circulation, overall good health, and even increased libido. The founder invented this system after having been paralyzed across half of his body and seriously ill after a stroke. He was told that he would probably never work again and would need constant care for the rest of his life even though he was only 42. Being a very independent character he was not ready to accept this future of boredom or to be a burden upon his family. He obtained the idea of certain postures from Buddhist prayer positions which he maintained regularly. Over time these prayer poses developed into four main exercises which are the core of Makkō-Hō today and at the same time he managed to heal himself dramatically. In other words the system is on first glance extremely simple and capable of remarkable regeneration. The exercises themselves are probably familiar to students of Yoga or Japanese martial arts. In fact I have personally seen and practiced these exercises several times in the past in different settings. However this book clearly demonstrates that in order to really get the full benefits the student needs to study very hard and if possible find a qualified teacher to help them have the correct form. This book is in fact not just a list of exercises.

What is in the book? Chapter Breakdown

Two Kinds of Love: Overprotection and Discipline

The introductory chapter highlights all that is wrong with many aspects of society, such as our lack of willingness to experience hardship for the sake of long term benefit. Essentially this early truth sets up the reader for the arduous nature of what will be required later.

Lack of Use Leads to Aging and Functional Failure

In this section Mr. Nagai describes much that most of us should now know. Perhaps the most remarkable thing is that this was written in 1972 describing trends of modern living and predictions that have since born out.

God Planned the Human Body as a Delicately Balanced Machine

For me this was quite an important section of the book. Looking at the body as a whole system with constantly regenerating living cells creates a perspective that helps the reader to get an understanding of how Makkō-Hō actually works.
Maintaining Good Circulation

At this point the book introduces some basic concepts about the major role of healthy circulation and nerve tissue in the body. Using common analogies these concepts are clearly presented to generate recognition of the importance of these systems.

The joints: Inspecting and correcting
In reading this area I had an epiphany of study. Quite bluntly Mr. Nagai points out that if you can’t demonstrate full hip flexibility then you are, in a sense, out of shape. I had to re-read this several times while I internally argued that only a small percentage of the population can do these stretches however I soon had to concede that going by averages in fitness is not going to get us all very far.

Structure of the pelvic zone and the hips
This section through diagrams gives some rudimentary understanding of the lower body. It seems that a key component of Makkō-Hō is the importance of maintaining a healthy, aligned and supple structure in this area.

Makkō-Hō Exercises

This section includes the 4 main exercises of Makkō-Hō. There are photographs and diagrams demonstrating both correct and incorrect form. The information is extremely clear and well written. It left me with little doubt as to the intended objective however I did find the exercises very hard to perform even with the constant encouragement that repetition would work eventually.

Some Rules for Practicing Makkō-Hō Exercises

Here the author again covers the strict nature of doing the Makkō-Hō correctly, but also provides some guidelines on how and when to practice. The basic rule of course being “Keep doing it right, and keep doing it daily”.

Effects of Makkō-Hō Exercises

The effects range from physical to psychological benefits. Obviously when dealing with exercises that improve stability, flexibility and circulation the noticeable changes will be small but accumulative. They will also benefit in a wide range of situations.

What is Missing?

For some of us even the beginning postures may be very difficult to get into. You may have bad form before you even begin to perform the movement in which case the exercise may seem impossible. Mr Nagai does give us some clues about using cushions in some of the exercises but unless you have some confidence and imagination you may get stuck. There are other books I have seen in Japanese that show progressions for all of the exercises and it is a shame that these are not included in this English book. Also, although essential, I think these exercises need to be supplemented with other activities. Five minutes a day may not make you ‘fit’ but they certainly can give you a solid base of fitness.

Real Makkō-Hō?

As with all systems it is easy to get fooled by those who do not have the required qualification to teach. This book is from the son of the founder of the system and quite legit. If you do pursue a study of Makkō-Hō then be sure of where you get your knowledge from. The Makkō-Hō headquarters website is here (Japanese only so use Google translator at your peril).

In the US there are two qualified instructors listed there.

Overseas
New York	多田　千恵子 Tada Tieko	212-980-0088
Chicago	堀川　智子 Horikawa Tomoko	312-545-8221

I have personally met and had a lot of great advice (plus encouragement) from Tomoko Horikawa. She has a website that canbe found here, and is extremely knowledgeable.

Hopefully this relatively unknown art will spread more globally in the coming years.

About the Author

Training as You Grow Older

Jon — Wed, 03 Mar 2010 18:53:23 +0000

One of the greatest challenges a long term fitness enthusiast faces is the debilitating impact of age. Certainly everyone understands the concept but what does it actually mean? The average person has a higher metabolism when they are younger, a faster recovery rate, greater use of energy stores and suppleness around the joints. So why exactly do we age? Well did you know that for the average person the maximum heart rate is 220 – age? That means when you are 20 your heart can go up to 200 bpm, whereas at 60 your max is 160bpm. That’s a big difference. Essentially like all human tissue the heart is constantly in a state or recreation, cells die and new ones are created. However as the body gets older this ability to replace old cells with new ones becomes less efficient. In a sense it is not the body that ages, but the ability to rejuvenate decreases over time.

That is the bad news. The good news is that a lot can be done to counter-act the effects of ageing via exercise. This can be divided into circulatory, respiratory, structural and the nerves.

How Does Exercise Help?

As mentioned the heart output decreases with age, generally a very fit endurance athlete has developed a large heart capacity. That is the volume of blood per pump has increased as a result of training. If age means that the heart will pump less frequently and become less powerful then what can be done? Quite simply the best thing to do is make better use of the blood that is being sent around the body. Exercises that improve blood circulation to the extremities are extremely beneficial at all ages and very useful for combating age. Joint rotations, light resistance frequent repetition exercises are excellent for this. Walking is perhaps the best of all.

As many biology students know, a major purpose of blood is to transfer oxygen around the body so focus should also be paid to the respiratory system. It should also be mentioned that the oxygen in the body is very useful for cell reproduction too. Breathing exercises not only help with good quality respiration but also assist with the structural stability of primarily the upper body but also the body as a whole.

Structurally speaking the body may be divided into bones, connective tissue and muscles for simplification. As stated good blood flow and breathing will already provide a boost to these systems. Perhaps we must accept that due to age repetitive actions will not be maintained to the same count as was possible in youth. But what about strength? Scientists have been studying muscle strength and age for at least the last 15 years and concluded that muscles can grow and remain strong at any age. This means resistance exercises such as moderate and heavy weights will be very useful for maintaining structural strength. Also bone mass is related to muscle mass directly, so strengthening muscles reduces the risk of damage to bones and increases calcium absorption. Studies have shown that laboring women in areas with limited calcium in the diet have less cases of Osteoporosis than sedentary women with high calcium diets. In other words resistance exercise not only maintains more youthful strong muscles but also increase the utilization of chemicals like calcium in bone tissue. Joining the muscles and the bones are connective tissues which get stiffer and less elastic if under utilized. Lack of flexibility results in lack of mobility, this in turn impacts the benefits of exercise and increases the risk of injury. Flexibility training such as Yoga or Makko-ho is very useful for combating decreased flexibility and also rejuvenating connective tissue.

Stretching and structural organization is beneficial not only for maintaining mobility but also because it opens up an often forgotten part of the body called the nervous system. It is not possible to strengthen nerves directly and again age will deteriorate nerve function. But, by using muscles and working on flexibility the nerves can be stimulated to be more effective in function. This is important for not just general co-ordination but also the non-voluntary nervous system which is responsible for among many things, yes, the heart.

Taking the Holistic Approach

We have come full circle and this is an important point. When we are younger we can focus on weights, or marathons and any kind of activity we like. This is because our general health is fine and we simply pursue excellence in whatever activity we choose. As we get older however the general health starts to decline if not maintained. That is why aging persons should take a holistic approach to training to ensure all the important body systems are being stimulated. The circulation, the breath, the structure and the nerves must all be improved upon. It is very tempting to wait until the effects of age are experienced before reacting to change. Of course it is fine to start exercising and focusing on health at any time. However the best solution to aging is to prepare early on for the kind of body you will need as you do age. Combine light exercises and breathing with heavy exercises and stretching now and save making major adjustments tomorrow.

About the Author

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User Guide to the Workouts of the Week

Jon — Fri, 19 Feb 2010 02:44:07 +0000

I received several emails this morning after yesterday’s post on Warrior Fitness Workout of the Week #1 from people who wanted more information on how to implement and program the workouts of the week. So here it is!

The Workout of the Week section is designed to give you insight into the Warrior Fitness training method. We will cover topics such as joint mobility, high intensity interval training (HIIT) and the Tabata Protocol for conditioning, strength endurance, explosive strength, core work, yoga, and martial arts.

1. How often should I do the Workout of the Week (WOW)?

This depends on the intensity level of the prescribed workout. For example, if the WOW is an illustration of a yoga compensatory routine, you can do it daily, but if it’s a high intensity conditioning workout, you may only be able to perform it 2-3 times a week, depending on your recovery levels. These workouts are short; usually, under 30 minutes. You should have plenty of time to squeeze them into a busy schedule!

2. Should I change my workout every week to correspond to the WOW?

Not necessarily, no. The workouts change weekly in order to showcase various aspects of our training methodology, but that doesn’t mean you need to change it up on a weekly basis. Workout programs should be designed with specific goals in mind and crafted to meet individual needs. Your body needs time to adapt to your exercise selection for it to elicit the planned response, usually about 4 to 6 weeks. If you find a something that you like, stick with it. If you have a more detailed question about how to program a specific workout, or even a series of workouts, let me know. I can help you. That’s why I’m here.

3. What if I already have a workout program? How can incorporate the WOWs?

If you currently have a training regimen that you are happy with, but want to give one of our workouts a try, you can definitely do that. Simply replace one of your conditioning days with one of our conditioning workouts. Or, add in our joint mobility exercises as a warm-up. Remember, you receive a sample chapter on joint mobility from the book, Warrior Fitness, when you sign up for our mailing list.

4. I am just starting to exercise, can I still use the WOWs?

Absolutely! Start slowly. Begin by doing our joint mobility exercises on a daily basis to prime your body and help you regain lost range of motion. Each of our workouts contains instructions on modifying the workout to scale it for any level of conditioning. Also, if you have further questions about modifying workouts, or programming workouts, contact me. I’ll be glad to help you.

5. Will I lose weight with these workouts?

Yes! Our conditioning workouts are designed to turn on your body’s metabolic furnace and torch unwanted fat, while building lean muscle.

6. How can I find out more?

My ebook, Warrior Fitness: Conditioning for Martial Arts, is available for direct download. It contains the background, philosophy, and methodology behind Warrior Fitness, as well as an ample exercise selection and a chapter on program design.

Want to know more? Just ask!

I hope this has been a helpful introduction to the Warrior Fitness Workouts of the Week. What other questions do you have?

Warrior Fitness Book FAQs

Jon — Thu, 28 Jan 2010 02:06:50 +0000

1. Are the Warrior Fitness workouts applicable to beginners?

Absolutely! The workouts in the Warrior Fitness program are completely scalable based on your level of fitness. Each exercise is explained step-by-step.

2. Is nutrition covered in the book?

Nutrition is an important aspect of a complete, healthy lifestyle, but is not discussed in the Warrior Fitness book. My own personal ideas about nutrition can be summed up fairly simply though. Eat lean proteins, lots of fruit and vegetables, and some complex carbohydrates. Eliminate or reduce white sugar, white rice, and white flour from your diet. Drink plenty of clean water and green tea.

3. Does the Warrior Fitness program teach Amatsu medicine , a traditional system of Japanese Natural Medicine taught by Hatsumi Soke?

No. I have not been taught any Amatsu medicine within the context of my Bujinkan training.

4. Is this program just Junan Taiso (basic stretching exercises used as warm-ups for martial arts practice)?

No. The Warrior Fitness book provides a comprehensive program consisting of joint mobility, flexibility, strength, conditioning, breath work, and recovery. Much more than simply junan taiso exercises.

5. Do I have to workout every day?

You do not need to do a full workout, but I highly recommend doing some movement everyday! Joint mobility work, combined with breathing exercises can take as little as 15 to 20 minutes in the morning. It’s a great way to start your day!

6. How much time do the Warrior Fitness strength and conditioning workouts require?

The workouts contained in the Warrior Fitness book are designed to be fast and effective. You can achieve a quality workout in 15 minutes, if you are short on time. Longer workouts can also be programmed, depending on how much time is available.

7. Do I need a gym membership for this program to work?

Definitely not! Warrior Fitness workouts are designed to be done anywhere with little to no equipment necessary.

8. How do I fit in working out and the skill training for my martial art?

Excellent question. This is where scheduling and time management skills come in handy. Time will not simply appear out of thin air. You must make time. However, the most important advice I can give on this topic is that if you do not have time for both skill work (martial art training) and conditioning, skill work must take the priority! You are training to be a martial artist after all.

9. Is this book applicable only for those training in the martial arts?

No. This book is certainly not just for people in the martial arts. The exercises and ideas contained within are applicable to anyone of any range of fitness and ability. Pick up a copy today and see for yourself!

Please feel free to email me here with any additional thoughts or questions concerning the book.