January 2002
Resolution Success is Mind Over Matter
The New Year is traditionally the time to reflect on ways to improve our lives in the coming year. As martial artists,we’re striving not only to be strong, but to be smart, as well. It’s smart to focus on self-improvement and it’s our mind that is our greatest asset in becoming a better person.Martial arts is mental and physical in nature, to be functional and to be art. It is the “art” in the martial arts that is most often neglected and yet it is the most powerful tool for changing and improving our lives. The biggest opponent to selfimprovement often resides between our own ears. It is the “art” of martial arts that can help us to gain the mental discipline to overcome this wary opponent. Most of us experience physical harm not from other people, but rather from ourselves.We can become our own opponent by allowing life’s negative forces to take control of our lives. Over time, our bodies can collapse from poor eating habits, insufficient exercise, work-related stress, daily pressures and bad habits. Martial arts can prepare you for a victory over yourself by teaching you how to balance the physical and mental aspects of your life, thus achieving self-control and better focus.Your mind holds the key to all your actions.Martial arts can help you harness your mental energy to live a happier, healthier life. At the top of your list of New Year’s resolutions can be a commitment to maintain prefect attendance in your martial arts classes. That’s a great place to begin and good luck with all of your resolutions!
Physical Fitness Goals for the New Year
The Surgeon General’s Report on Physical Activity and Health (1996)1 recommends that everyone should accumulate a moderate amount of activity over the course of the week. But what does that mean? A moderate amount of physical activity is that which expends 150 k/cals per day, or 1000 k/cals per week. An example of this would be walking two miles in 30 minutes. If you plan on some type of exercise each day, in the end you will probably accomplish the “most days of the week” part of the recommendation. Greater benefits can be obtained by increasing the amount (duration, frequency or intensity) or the actual activity itself. While most Americans fail to meet this recommended level, those who attend martial arts classes regularly certainly don’t have anything to worry about. If you’re not currently taking classes, or if “regular” doesn’t describe your attendance, the New Year is the perfect time to commit yourself to a healthier lifestyle. The American College of Sports Medicine has published guidelines (1998) for healthy individuals for the quantity and quality of exercise designed to develop and maintain cardio-respiratory and muscular fitness, as well as flexibility. Its recommendations include:
• Frequency of exercise should take place three to five days per week. • Intensity of exercise. Their recommendations are based on your “all out effort” or physical potential. As you continue to train, your maximum effort will obtain better and better results and your body will become more and more conditioned and efficient.This means that with less energy you will be able to do more.
• Duration. 20 to 60 minutes of continuous, or intermittent, bouts of aerobic activity accumulated during the day.Your total amount of aerobic exercise is what is important not that it is done all in one session. However, ten minutes minimum time per session is needed to achieve benefit.
• Mode of activity. Any activity that uses large muscle groups, can be maintained for a prolonged period, and is rhythmic and aerobic in nature qualifies. • Rate of progression. In most cases, the conditioning effect (a lower heart rate and perception of effort) allows people to increase the amount of work they do per exercise session.
• Martial arts is all about physical,mental and emotional fitness. So, pat yourself on the back if you’re not an “average American,” or kick yourself into gear and use the New Year to commit to a healthier lifestyle!
The Secret of Slow Motion
Most people think of Tai Chi (translated as "Grand Ultimate Fist") as “that slow motion stuff." But that slow motion stuff contains a great secret, not just for its practitioners but for any martial artist or athlete. The four qualities that comprise our foundation of physical talent are Strength, Suppleness, Stamina, and Sensitivity (which includes coordination, rhythm, timing, balance, and reflex speed). All of these foundation elements improve when we relax. A relaxed body is stronger,more flexible, has better endurance and better coordination. Whatever martial art you practice, consider applying the secret of Tai Chi to your own style.When learning new movements, do them in slow motion at first.When performing your form, do it in slow motion; when you speed up you may notice that you become faster; your movements more refined and precise. Relaxed, slow-motion movement provides the master key to training. Dan Millman is the author of “Way of the Peaceful Warrior.”