Top 5 Martial Arts Exercises for Seniors

Posted on February 29, 2012 by moaimartialarts

Here’s another great guest post on martial arts and how they can benefit senior citizens.  Take a look and let us know what you think.  If you have some suggested exercises, please share them in the comments!

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Top 5 Martial Arts Exercises for Seniors

The fitness generation, once characterized by lunch hour trips to the gym and weekend biking trips, is joining the ranks of the senior generation. A Dalhousie University study suggests that symptoms of aging such as loss of muscle mass and strength can start after the age of 30. Fortunately, studies also show that regular exercise can help reverse some of the common losses attributed to age. Martial arts exercises are ideal for seniors since both mental and physical aspects are involved. Here are five martial arts exercises that can be beneficial for seniors.

1. Plyometric Push-ups

This exercise helps strengthen your chest and arms. You can perform a modified push-up if a standard push-up position is too difficult. There are no set number of repetitions. You just do as many as you feel comfortable with doing. Start by getting into a standard or modified push-up position. The difference between a regular push-up and a plyometric push-up is that you push yourself off the ground so that your hands are briefly in the air and then you catch yourself and complete the push-up. This exercise can still be effective with a modified push-up. It won’t be as strenuous, but you will still get a similar effect.

2. Single Arm Throws

You need a medicine ball for this one. You start by standing with your feet slightly apart. Grab the medicine ball and slowly lower yourself into a semi-squat position. Push yourself back up into a full upright position with the medicine ball in your hands. You can modify this exercise by using a regular ball instead if the weight is too much for you. You complete the exercise by throwing the medicine ball or ball up into the air and catching it. The point of this exercise is to increase your reflex skills and improve overall flexibility. Another variation is to throw the ball up and catch it on the bounce. Do as many as you feel comfortable with. Technique is more important than endurance in martial arts.

3. Arm Extensions/Punching Motions

Defensive moves are a big part of the martial arts. Arm exercises help to develop coordination and flexibility. Start with your legs slightly apart as with the previous exercise. Place your right arm upwards and away from your body. Move your right arm forward with your fist clenched. Do the same movement again, but with opposite arms. A variation is to wear a resistance band to increase tension while performing arm extensions. If a resistance band makes it too difficult, weighted wrist bands can be used to added to increase resistance. A variation of arm extensions is to throw air punches. Throw a punch into the air with one arm extended with a clenched fist and repeat with the other. Do as many as you feel comfortable with. Once you feel comfortable, see how many punches you can throw in a minute or use a punching bag to maximize the effect.

4. Plyometric Bounding

It helps to jog at the beginning before starting this exercise to get prepared for the actual exercise itself. Jogging in place for a few minutes is just fine. This helps to give you forward momentum. Once you go forward a few feet, you push off with your left foot and bring that same leg forward. At the same time, you bring your right arm forward. Repeat the same process with the other leg and arm. Rotate back and forth. Do as many as you can, but do an even number of reps. You can use a wall or chair to help with balance.

5. Lateral Barrier Jumps

For this martial arts exercise, you will need a barrier to jump over. It can be something simple like a small box. A piece of tape on the floor can also work if it is too difficult to jump any type of physical barrier. Start this exercise by standing with your feet slightly apart. The right side of your body faces the barrier. Next, you hop to the right with both feet to go over the barrier or piece of tape on the floor. Hop to the right and go over the barrier with both feet. Hop to the left and jump back to your starting point. You can mark these points on the floor with tape. Repeat as many times as wish.

Martial arts exercises are ideal for seniors because there is no requirement to do a set number of reps. You perform each exercise for as long as you feel comfortable. If you experience any discomfort, stop immediately and rest or seek medical attention. Martial arts is about agility, flexibility and balance. Performing exercises that combine all these elements can help you maintain a healthy, active life. For additional information on martial arts for seniors, visit your local senior center or fitness club.

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Author Bio:

Tom writes for Heating Oil Shopper, a leading source of information on a range of topics related to home heating oil prices.

Posted in Fitness, Guest Post, Instruction | Tagged , , , , , , , , | 3 Comments

Kanshiwa Kata

Posted on February 28, 2012 by moaimartialarts

Here’s the second kata in Shohei-ryu Karate as performed by yours truly.  Questions and comments are welcome, as always.  Thanks!

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New Online Store!

Posted on February 25, 2012 by moaimartialarts

While I’m working through the approval process with Apple, I’ve opened an online store by partnering with Proof Rocks! to offer great information products!  Since I specialize in writing and martial arts, plan to see great e-books and instructional videos offered here in the coming months.

Click here to check out my first karate e-book!

http://proofrocks.com/proof-rocks-store/

Best of all, if you’re a current student at Gracie Farmington Valley, it’s free.  Just e-mail me and let me know you want the book, and I’ll hook you up with the discount code.  Cool?  Cool!

Posted in Affiliates, Karate, Shopping, Special Offers | Tagged , , , , | 7 Comments

Benefits of Martial Arts for Seniors

Posted on February 23, 2012 by moaimartialarts

Here’s a guest post I think you’ll like.  It’s from the writers of Assisted Living Today, an online resource regarding seniors and aging and covers a topic not commonly addressed on this blog: how martial arts can help seniors.  Have a look and let us know what you think!

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Benefits of Martial Arts for Seniors

When you think of martial arts, you do not usually think of seniors. Yet, the ancient practice can be extremely beneficial to people of any age. Baby boomers, sometimes referred to as “the fitness generation,” are approaching their senior years in record numbers. Studies show that maintaining an active lifestyle is not just for the young. A study released in 2010 suggests that seniors who take martial arts training may be less prone to falls and broken bones due to improved coordination. Seniors may enjoy additional benefits from practicing martial arts techniques as well.

• Coordination

Every form of martial arts helps increase your coordination. The moves in all forms of martial arts date back hundreds of years. It is not so much about having sheer muscle strength, as it is learning basic moves to improve focus and coordination. Martial arts classes specifically for seniors use thick pads to prevent seniors from injuring themselves while learning basic martial arts skills. Some instructors even claim older students are easier to teach since they are more willing to accept instruction and follow directions.

• Group Support

Any organized exercise class is a great way to make new friends. This is especially true of martial arts classes since participants often work with a partner. Friends in class can also help seniors work on certain techniques while receiving encouragement from classmates. Martial arts classes, by nature, tend to be conducive to a supportive environment. Developing friendships in class or bring friends along to class gives seniors an added incentive to stick with the classes. Think of it as a built-in support system. Seniors tend to find encouragement and support in a group setting.

• Mental Alertness

Numerous studies have found links between staying active and mental alertness. Martial arts certainly requires participants to stay alert and pay attention. Even when not defending yourself, it is still necessary to perform certain moves correctly to avoid injury. The alertness seniors hone while learning martial arts can be applied to just about any other aspect of daily life. A big part of martial arts is learning how to be aware of everything in the immediate environment. This can help seniors feel safer, even in unfamiliar surroundings.

• Increased Confidence

Confidence is a great motivator. Learning and mastering basic martial arts moves gives seniors confidence that can be applied to other areas of life. Remember, martial arts is more than just a set of techniques learned and practices in a classroom setting. The goal of any form of martial arts is to apply these techniques to the rest of your life. For seniors, this may include feeling increased confidence when going out alone or while walking around the neighborhood. Many of the techniques used in martial arts help with coordination and balance. Knowing some of these techniques increases confidence and provides a better sense of personal security and safety.

• Improved Flexibility and Strength

As seniors get older, they tend to lose a certain amount of strength and flexibility. Seniors can actually regain some of that with regular exercise, such as martial arts. The moves in martial arts do not require significant physical strength, but they do work most of the major muscle groups. Martial arts classes for seniors tend to place a greater emphasis on the movements rather than more physically demanding techniques. Results are still the same though. The goal of any form or martial arts is to become more flexible and coordinated to achieve a certain degree of balance and focus.

Some experts contend that martial arts itself is more or a mental challenge than a physical challenge, a concept that seems to work well with the mindset of most seniors. Martial arts classes are offered throughout most communities. The local senior center, which may even host some martial arts classes, can help seniors find classes in their area designed for seniors. A significant amount of time is not involved with basic martial arts classes. Even classes meeting once a week can still be beneficial to seniors. Once a senior learns the basic techniques, they can sign up for periodic refresher courses or even set up regular meetings with classmates to practice moves and stay in shape both physically and mentally.

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Author Bio:

Tom writes for Assisted Living Today, a leading source of information on a range of topics related to elderly care and  Colorado Assisted Living.

Posted in Fitness, Guest Post, Instruction | Tagged , , , | 4 Comments

The Three Main Katas

Posted on February 18, 2012 by moaimartialarts

As Uechi-Ryu/Shohei-Ryu students know, Master Uechi brought three katas to Okinawa from China after returning to his homeland.  We tend to focus on these katas more than others for good reason: they are the foundation of our style, and everything we do stems from studying them.

If you want to improve your karate, it’s best to start with your understanding of these katas–especially sanchin.  Here are my current interpretations of the three main katas.  Constructive criticism, as always, is greatly appreciated!

Posted in Karate, Philosophy | Tagged , , , , , , , | 2 Comments

Wrestling to MMA: A Seamless Transition

Posted on February 6, 2012 by moaimartialarts

By: Aidan Fitzpatrick

The emergence of wrestlers in the UFC isn’t a new fad, it’s just one that is taking over more and more. Gradually the sport’s top fighters–Cain Velasquez, Jon Fitch, Dan Henderson (an Olympic Silver Medalist), Matt Hughes, Josh Koscheck and many more–all have NCAA wrestling experience. Many up-and-comers and stalwarts of the sport  have their roots deep in a wrestling background.  Why are these wrestling skills so vital and effective in the violent world of mixed martial arts though?

So many of today’s big names come from high-level wrestling competition, starting with Chuck Liddell. Although never gaining major recognition for his grappling Liddell was a division one wrestler for Cal-Polytechnic, and eventually would become one of the most celebrated and admired fighters in the history of the UFC.

Next is another legend, Randy Couture, who was a two time All-American at Oklahoma State and a two time runner up for the NCAA division one title at his weight class as well as an Olympic alternate. Much like Liddell, Couture is now in the UFC Hall of Fame, and is one of the most recognizable faces to ever grace The Octagon.

 

Next we have guys like Brock Lesnar, the former University of Minnesota wrestler, National Champion, and holder of a career Division One record of 106-5. Two of the biggest names in the sport right now are Rashad Evans and Phil Davis, who recently fought, with Rashad taking the W.

Evans wrestled for Michigan State earning a 48-34 record over his three years wrestling. Davis wrestled for powerhouse Penn State winning the National Title in 2008, and amassing a 116-15 record while attending the school as well as becoming a four time All-American.

But what makes these guys so darn good transitioning into a sport that involves so much more than just wrestling? Well it’s all about takedowns. Wrestlers tend to rely on the “shoot” method of taking down an opponent, meaning to thrust yourself at an opponents legs. Most often the most popular takedowns are single-leg or double-leg with their being many variations out of these.

The single-leg takedown focuses on shooting at the nearest leg of an opponent. It is very simplistic because once thrusted usually into the shin all that is needed is an ankle twist or merely just a second explosion. Oftentimes you can land in side control or half guard, leaving your opponent at a disadvantage.

 The double-leg takedown requires more technique and explosion. When shooting in you have to have your man off balance and really drive your body in between his thighs. It is possible to lift your man up at this point and slam too.

So, in a sense, the techniques learned in wrestling provide a base and crucial skill-set for fighters wanting to have the upper hand on their opponents as well as a dominant ground game.

One of the best examples of the dominance learned from wrestling is former UFC heavy weight champ Cain Velasquez. Velasquez is a two time All-American wrestler, and, in almost every fight he partakes in, a wrestling base and real glimpses of a wrestlers mentality are shown. Although he is feared for his striking as well.

Velasquez has a 68.2 percent success rate in his takedowns, according to Fightnomics.com, and a 60.9 percent success rate for landing significant strikes. The reason wrestling can be attributed to this is because Velasquez is able to get his man to the ground easily, distribute his weight in a dominant manner and deliver fierce strikes from the top where his man is usually unable to deliver any significant damage.

Velasquez has an impressive 6 to 1 ratio in terms of how many times he hits versus times being hit in his fights says Fightnomics.com, and none of this was more apparent than in his dismantling of Brock Lesnar. His ground and pound of Lesnar was so brutal and unrelenting that the fight was stopped.

All in all, wrestlers have a skill set very well suited for MMA, and wrestling is in no way taking away from the sport. There are so many ways to take a man down if you have a wrestling background. Be it a back trip from the clinch, a reverse slam, a suplex, or the aforementioned shoot techniques. Wrestling, having no real pro potential, provides an entrance way into the world of UFC and other MMA outlets.

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New YouTube Video

Posted on February 5, 2012 by moaimartialarts

It’s probably not the best performance you’ve seen, but here’s a Ryuko kata from Shohei-Ryu Karate at Gracie Farmington Valley for you to check out. Let us know what you think!

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What is the Secret of Your Power?

Posted on February 2, 2012 by moaimartialarts

Wow.  I can’t believe Stephen “Wonderboy” Thompson has flown under my MMA radar.  I just heard he’s fighting on Saturday night in his UFC debut.  A pure-bred karateka (his dad is a karate school owner and his coach) who is married into the Machado family, I think he’ll give fans an exciting fight versus Dan Stittgen (7-1) whether it remains standing or goes to the ground.

Did I mention that while his opponent has a very respectable MMA record, Thompson has a combined record of 62-0 in karate, kickboxing, and MMA matches?  Check out these highlights, and a ringing endorsement from fellow karate-fighter Georges St. Pierre, to see why I’m psyched to see Thompson fight in UFC 143 on Saturday!

Head’s up: These highlights can be little deceiving, as they’re in slow motion.  This guy is FAST!

PS – Ten points to the first reader who gets the reference in the title of this post.

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UFC on Fox 2: Back to Primetime

Posted on January 27, 2012 by ALar

UFC on Fox 2 Preview: Back to Primetime

By, ALar88

The UFC returns to Fox on Saturday night with a very exciting three bout card. Many fans complained that the organization’s last foray into national television was lacking content when only the Velasquez v. Dos Santos fight was scheduled to air.  Dana White has responded by booking three fights for the time slot, where two of the winners could be seeing immediate title shots.  We will see an exhibition of world-class ground games when BJJ ace Damien Maia and young gun Chris Weidman face off to start the evening.  Next, the battle of the loudmouths: Chael Sonnen vs. Michael Bisping, whoever shuts their mouth long enough to defeat their opponent will earn a chance at Anderson Silva’s Middleweight title this summer. The Main Event of the evening marks the return to the Octagon for two Light Heavyweight contenders. When Rashad Evans and Phil Davis enter the cage, many eyes will be watching to see what the future of the Light Heavyweight division holds.  If Evans wins and remains uninjured, he will fight Jon Jones for the title this spring.  If Evans wins, but is hurt and sidelined for an indeterminate amount of time, one of our favorite’s here Moai Martial Art’s, Dan Henderson, will get a shot at Jones. Dana White has not guaranteed Phil Davis a title shot if he wins, but assuming ‘Mr. Wonderful’ wins in impressive fashion, you can bet you will likely see Phil getting a fight for the strap.

Main Card on Fox: 8 PM

Demian Maia (16-3) v. Chris Weidman (7-0)

Maia was originally scheduled to face Bisping on this card, but due to Mark Munoz dropping from the card due to injury, he finds himself fighting Chris Weidman  It is well-known that Demian Maia is one of the greatest BJJ players in the world of MMA.  His ground skill earned him a fight with Silva for the Middleweight title in 2010, but his submissions couldn’t derail the Spider’s reign. Since that fight, Maia has gone 3-4 with six of those fights going to decision. Maia needs a solid win to get back on track and back into the upper echelon of the division.  Usually replacement fighters are easy fodder for UFC vets, but in this case, Weidman is no cakewalk for Mr. Maia.  Weidman is widely considered one of the top prospects in MMA and certainly has a bright future in the sport.  Weidman was a two-time NCAA All-American wrestler; and under the tutelage of Matt Serra earned entrance into the 2009 ADCC Submission Wrestling World Championship. Here’s the kicker… Weidman had only been training in BJJ for one year at the time…  The fact that this kid could find himself opposing some of the greatest BJJ players in the world after only one year of training shows you what kind of chops this he has on the ground.

Prediction: I don’t see either of these guys looking to stand and bang, thus this will be a ground war.  Both are highly skilled, but I have a feeling that the young gun will end up on top on this one. A new UFC star will be born on national television. Weidman by Decision.

Michael Bisping (22-3) vs. Chael Sonnen (26-11)

***DISCLAIMER: Chael Sonnen fans: Do Not Read Ahead!!!***

I DESPISE Chael Sonnen. I think his persona is manufactured, fabricated, and fraudulent. To start, I don’t trust any of his in ring exploits due to his past with PEDs. Then add in his  adventures outside the ring a.k.a. a history of money laundering and fraud, and you have the make up of one detestable human being. Yes, he beat Anderson Silva for four rounds, but someone please remind Chael what happened in the last round. HE LOST!!!!  Chael has been parading around calling himself the true Middleweight champion and even showed up to the pre-event press conference with a replica UFC belt that he says he stole from Silva “like a gangster in the night.” He has repeatedly said that Silva “sucks” and will never fight again. This would be like an NBA player from the 80s or 90s saying that Michael Jordan “sucked”, it simply wouldn’t happen.  Chael has gained his fifteen minutes of fame by benefiting from a depleted Middleweight division, and giving the greatest champion in the history of the UFC a run for his money.  Hopefully, on Saturday, those fifteen minutes are up.

With that being said, both of these fighters are coming off impressive wins. Bisping recently destroyed fellow TUF coach Mayhem Miller, and Sonnen submitted Brian Stann back in October.

Prediction: I simply wouldn’t be able to look myself in the mirror respectfully if I picked Sonnen for this fight.Though, I do actually believe Bisping will take this one.  He is on a four fight win streak and is on a mission after being promoted to this #1 contender bout. The Brit knows that this is his time to shine in front a massive American audience. If he ever wants to see a shot at the Middleweight strap, he has to perform on Saturday.  Bisping by KO.

Let the good times roll Mike...

Phil Davis (9-0) v. Rashad Evans (16-1-1)

No one can intelligently say what they expect to happen in this fight without acknowledging the fact that these two haven’t exactly had frequent cage visits in the last few years. Davis has been out since March with various injuries, and Rashad has only fought once since May 2010, beating a resurgent Tito Ortiz in August of 2011.  We simply don’t have large enough of a sample size to judge this fight, each fighter has been talking up how much better their skills have gotten recently and how they deserve shots at Jones’ belt.  Both claim to be in the greatest shape of their careers and expect to dominate their counterpart. These fighter’s are both extremely athletic with strong wrestling pedigrees. Whoever has the mental power to impose their will on the other and cater the fight to their style has the best chance to win.

Prediction: I think Phil Davis has a tremendous future in this sport, but this may not be his time just yet. He claims to be on a whole new level striking than he has been previously in the Octagon, but I don’t believe word alone is strong enough to give him the edge in this fight. Rashad has had the title before, he has been in big fights, he knows what it takes to win.  I expect Rashad to utilize his own ever-improving striking to teach the young gun a lesson.  Evans by Decision.

Feel free to comment below if you are part of the anti-Chael team! Or let us know what you think about the picks. Enjoy the fights!

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A Review of The Warrior Diet

Posted on January 21, 2012 by moaimartialarts

Welcome to 2012!  With the new year comes new resolutions for many of us.  Many of which, of course, involve diet and exercise.

‘Tis the season for new gym memberships never used, failed fad diets, patches, pills, and other quick fixes.  While our intentions are often very good, our desire for easy results often hold us back.

I’ve been experimenting with different ways of eating over the past few years.  While I’m not really trying to lose weight, I am always trying to optimize my physical and mental well being.  I’ve most recently pursued four ways of eating: the vegetarianism, the alkaline diet, the paleolithic diet, and the slow-carb diet.  I’ve had good results with all of them, and each made sense for me at the time.

Right now I’m struggling with clarity and focus.  I don’t know if I tend to overextend myself, or if I just don’t have the endurance others possess, but staying energetic and alert throughout the day has become challenging for me. My wife reminds me that I’m no longer in my twenties might have something to do with it . . .

Case in point: At school a few weeks ago, as I finished a mid-morning meal of chicken tacos and refried beans.  As I yawned into my third cup of coffee, I began dreading the imminent crash inopportunely timed with the faculty meeting scheduled for later in the day.  Then it was off to the dojo to tough it through a workout before my students arrived.  Did I have enough snacks to get through the afternoon and evening?  It would be a long day.

I could definitely use a quick fix!

A Healthful Alternative

I guess there’s no easy way to ensure optimal health.  I’ve been a six-meal-a-day-plus-snacks kind of guy for quite awhile, and it seemed to work, but it was time for a change.  I started reading reviews on different ways of eating, and I found that a lot of people, including well known coaches like Mike Mahler, recommended The Warrior Diet.  My man ALar sort of stumbled upon this diet intuitively and highly recommended it too.  I decided it was worth a shot.

Basic Principles 

Author Ori Hofmekler explains the basic tenets and benefits of the diet in his book and on his website.  The program is simple, as he writes:

“The Warrior Diet is based on a daily feeding cycle of ‘undereating’ during the day and ‘overeating’ at night. The ‘Undereating Phase’ during the day maximizes the Sympathetic Nervous System’s (SNS) fight or flight reaction to stress, thereby promoting alertness, generation of energy, fat burning and the capacity to endure stress.”

A way to pace my eating throughout the day while enjoying a big meal at night?  Sounds good.  Feeling week and hungry all the time without the energy to train?  Not so good.  I needed more information.

The Book

I bought the book after reading primarily good reviews online.  There’s a lot of stuff in there about “the predator instinct” and unlocking your “primal energy”.  There’s also a lot of science about enzymes, nutrients, and brain chemistry.  I see how Hofmekler wants to reach out to multiple audiences, and clearly his approach is to make you feel manly and smart.  I don’t know if I feel more of either, but a lot of what he explains makes sense.  If your body is always bogged down with digestion, how will you have the motivation to labor throughout the day?

Instead, Hofmekler suggest “controlled fasting” in which you eat super-clean, small portions of raw vegetables, fruits, nuts, and seeds throughout the day while saving your main meal for when your work is done–usually in the evening.

Guidelines of The Warrior Diet

He provides some simple guidelines to help you plan your eating each day.  They’re really easy to follow and are surprisingly effective.

  1. Under-eat During The Day
  2. Eat Your Main Meal at Night
  3. Do Not Eat Carbs Alone
  4. Exercise Regularly During the Under-eating Phase
  5. During the Day You Can Eat Small Amounts of Fruits and Vegetables, Soups, or a Light Protein Source
  6. When Overeating, Stop Eating When You Feel Much More Thirsty Than Hungry

As you can see, items one and five prevent you from starving yourself while helping you feel fresh.  Items two and six ensure you ingest the calories you need to recover from stress and exercise.

“Expert” Evaluation

Despite the title, this is less of a diet and more of a lifestyle.  Fasting is a major part of many cultures, and martial artists often supplement their training with periods of restricted eating.  I’ve been following The Warrior Diet for about two weeks now, and I’m actually enjoying it.  The first few days were a bit of an adjustment, but after cleaning the crap I ate over the holidays out of my system, I found Hofmekler’s claims to be true.  I’ve had more energy and focus during the day; I’ve savored large, healthy meals at night; I’ve slept better; and I’ve felt a renewed vigor while training hard.

A word on workouts: I suffered some severe soreness after the first week on the diet, but I adjusted my daytime snacks to include a little more protein and found it helpful.  Other than that, I’ve experience no ill effects.

My advice?  Give the diet a try if you want to lose some weight; fasting during the day will ensure you eat right at night.  But there are also plans like Weight Watchers that teach you to eat better–especially if you struggle with weight issues.  The Warrior Diet might be a nice alternative to points and calorie counting, as it’s very easy to manage.

Especially consider The Warrior Diet if you feel stressed out or logy during the day.  I think the overall feeling of wellness this way of eating promotes is it’s best benefit.  I feel like I’ve finally found a solution that works for me!  I’ll continue to tweak the basics and see where it leads.

But You Don’t Have to Take My Word for It

Still worried about how under-eating will affect your training?  Here’s one last testimonial for a version of the Warrior Diet–an interview with Herschel Walker.  He may be a genetic freak, but eating one meal a day has certainly not harmed his athletic potential!  Check it out and let us know what you think.

Posted in Fitness, Nutrition, Reviews | Tagged , , , , , , | 2 Comments