My Martial Arts and Fitness

That's me, trying to look all badass. Okay, so I'm no fitness model. On the other hand, I'm 56 years old and I'm not trying to be a fitness model, I'm just trying to stay in shape and keep my martial arts skills intact. So, all things considered, I'm pretty damn happy with how I look and what kind of shape I'm in for my age. Here are some of my ideas about getting in shape and staying there.

My Workout Schedule

• I typically work out 4 - 6 times a week, if illness, injury or or other circumstance doesn't get in the way.
• During the week, I work out on my lunch hour, about 30 minute or so. It fits for me and I've been much more consistant since I've switched to lunchtime workouts. I did evening workouts for years (after I retired from regular Martial Arts teaching), but something would often get in the way.
• A former student of mine, Scott Harper, always said that you had to "steal time" for your workouts. It's just a matter of where you can steal time from. I steal it from my lunch hour. Don't get me wrong, if I couldn't work out during my lunch hour I would steal it from somewhere else, probably right after work.
• If you decide to work out, you have to commit to it. You have to understand that it is a lifelong commitment. As for me, I figure it's just another life function, like eating, sleeping, or working.
• On the weekend, I try to fit in 1 or 2 hour-long workouts.

The StrengthWorkout

I believe in order to have a complete fitness regimen it has to consist of three balanced elements: strength training, cardio, stretching.

• 2 - 3 days per week my workout is geared toward strength training.
• I have 3 types of equipment that I use: Bowflex, Total Gym, and dumbbells.
• I also use body weight exercises - push ups and pull ups mostly.
• If you don't have any other equipment, all you need are dumbbells and body wieght exercises.
• The strength training workout.
• I don't "lift wieghts". Most of my strength exercises are chosen for functionality not body buidling.
• I generally alternate between "pushing" and "pulling exercises.
• For example: I use the Bowflex for straight punches, hooking up the bars, grabbing the straps, and firing punches, making sure to turn my shoulders and hips into it so I work my core also. That is one of my "pushing" exercises.
• Also using the Bowflex, I grab the straps and alternate yanking the handle to my ribs, turning my torso with it. That is a "pulling" exercise.
• I try to include as many muscle groups into an exercise as possible, in order to make the most of my 30 minute lunch hour workout.
• For example, turning my torso fully into the punch and the pull, utilizes my back muscles as well as biceps, triceps, and forearms.
• Keeping the muscles balanced.
• I try to work as many pulling exercises as pushing exercises.
• I try to do the pulls and pushes on 3 planes.
• For pushes:
• Push straight out from my torso.
• Push down.
• Push overhead.
• For pulls:
• Pull straight in (toward my torso.
• Pull  upward (from the floor).
• Pull downward (from the ceiling)
• For instance, for a pushing exercise:
• I'll do a basic press, laying on a bench or a swiss ball, pushing the weights directly over my chest.
• I'll do a standing shoulder press, pushing the weights directly up from my shoulders.
• I'll use the Bowflex, pushing the grips straight down, from my chest toward the floor.
• For a pulling exercise:
• I'll do a bent over row, bending over at the waist, pulling the weight to my chest, twisting my torso.
• an upright row, standing straight, holding the weights at my thighs, pulling them up to my chest.
• Pullups on a chin bar (I have one of those Iron Gym bars that fit in a doorway) for the overhead plane.
• Mix it up.
• Your muscles adapt to a regular exercise, stagnating your workout if change it up every few weeks.
• I try to change the workout every 6 weks or so.
• I'll change the equipment I use (keeping the same basic motions).
• Or the weight (or resistance) and number of reps.
• Or the order in which I do the exercieses.
• Or how fast or slow I move the weight.
• It doesn't have to be a big change, almost any change will do in order to keep challenging your muscles.
• Be Consistent.
• Look, there are days (a LOT of days) that I just plain don't feel like working out. I'd rather relax for lunch. Or read ot write or watch TV instead of my weekend workout. I have to push myself hard to get going. On those days, I tell myself just to start and do as much as I can. Getting started is always the hard part. I find that once I get myself started, I usually end up doing the whole workout.
• Stay Motivated. What is my motivation for workng out? I often have to check my motivations whenever I have times that I don't want to workout.
• What are my reasons for working out?
• I want to stay healthy.
• I care about my body and how it looks.
• I want to able to stay active.
• One of my favorite things is to take trips with my wife. On those trips, we walk everywhere, so that we can see the sights and enjoy the atmosphere. I want to be able to enjoy that experience for many, many years to come.
• Pride.
• I am proud that I am still able to do things that I could when I was younger. Many things that most people my age are unable to do.
• Maintenance.
• As we age, our bodies begin to decay, wear out. Whenever I don't put an effort into maintaining it, I can almost feel my body rotting away, slowly but surely. Working out delays the rot. I want to delay it as long as possible.
• My Martial Arts.
• I love the martial arts. It has made me what I am. I love that I am able to still perform those arts well. I love that I can still kick a guy in the head! I want to be able to do martial arts effectively as long as I can.

Next: Cardio