Showing posts with label Kids Karate. Show all posts
Showing posts with label Kids Karate. Show all posts
Thursday, November 14, 2013
Friday, November 8, 2013
More great bodyweight training
Good morning
As I've said in other posts - while I enjoy lifting weights in the traditional sense - I really love doing exercises that employ one's own bodyweight.
This means that you need little or no equipment other than maybe a mat and a pull-up bar. You also don't need a ton of space to perform the exercises in.
Watch the link below first, then decide if you need to tailor it for your needs. You don't have to perform 50 repetitions of each exercise right off- start with as few as 10 if you like. Also if there is a movement that you're not able to perform without discomfort, simply drop that one and double-up on one that you like. The clip is called an MMA workout but is obviously not exclusive to those involved in mixed martial arts- or any martial art for that matter.
Have some fun with the routine. Time yourself the first time that you do it, and either add more repetitions to each exercise, or try to improve your time for the same numbers. Setting small short-term goals really helps to keep working out more interesting and motivating.
*if you any doubts about your ability to perform this or any other exercise program- or if you have sustained any type of injury- particularly in the back or neck region- contact your physician or qualified physio-therapist to receive medical clearance before attempting this exercise.
Bodyweight 500 by Funk Roberts
Have a great weekend!
Larry
As I've said in other posts - while I enjoy lifting weights in the traditional sense - I really love doing exercises that employ one's own bodyweight.
This means that you need little or no equipment other than maybe a mat and a pull-up bar. You also don't need a ton of space to perform the exercises in.
Watch the link below first, then decide if you need to tailor it for your needs. You don't have to perform 50 repetitions of each exercise right off- start with as few as 10 if you like. Also if there is a movement that you're not able to perform without discomfort, simply drop that one and double-up on one that you like. The clip is called an MMA workout but is obviously not exclusive to those involved in mixed martial arts- or any martial art for that matter.
Have some fun with the routine. Time yourself the first time that you do it, and either add more repetitions to each exercise, or try to improve your time for the same numbers. Setting small short-term goals really helps to keep working out more interesting and motivating.
*if you any doubts about your ability to perform this or any other exercise program- or if you have sustained any type of injury- particularly in the back or neck region- contact your physician or qualified physio-therapist to receive medical clearance before attempting this exercise.
Bodyweight 500 by Funk Roberts
Have a great weekend!
Larry
Thursday, October 31, 2013
Everything In Moderation? Or just some things..
Often when we say those words "everything in moderation" we are justifying indulging in something that we know we shouldn't. Ok not always - let's say sometimes to be safe.
The first things to come to mind are certain foods- junk foods. There is a huge list. Then there are other vices like alcohol, cigarettes, and for some - illicit drugs. Hopefully anyone reading this will agree that "a moderate amount of meth" isn't acceptable ever. lol Most doctors will say that 2 or 3 alcoholic beverages a day is acceptable for the general population of adults. Barring of course those with health conditions or medication that would make it contraindicative to consume alcohol.
Then there are those things that everyone agrees are good for us. Healthy food, water, exercise, love, karate, work, friends, etc. (did I mention karate?) Can an excess of any of these things be bad for you? (no argument about work here)
As a former Canada Post letter-carrier I constantly heard comments from people about how great my job must be- all the wonderful exercise that I got walking everyday. I still laugh at something one fellow said - a guy who worked at a computer terminal. He said " I'd love to have your job, just walking around to offices with mail saying - here you go...here you go" He doesn't realize how long and how far some carriers walk everyday- and that's with carrying weight. But from his perspective, stuck at a desk all day, it looked pretty attractive. The truth is, all that walking day after day for over 22 years can take a toll on one's feet and knees. Especially for someone like myself who spends a lot of time in bare feet doing karate. My wife Joanne is still a letter-carrier with 26 years of service and she- on the other hand -doesn't suffer from foot pain...with Jo it's her hips. The smart thing to do in this situation - where repetitive stress can cause chronic pain and injuries - is to start on an exercise program to combat the effect of that repetitive motion. This is what Jo and I practice.
Of course I went one step further and left the post office at the end of July in favour of operating my karate dojo full time and embarking on a personal training business. Within just a few weeks I noticed an improvement in how I felt in the feet and knees and I proceeded to increase the weight in my squats and other leg exercises. So now I am in pain again! I have increased the attention that I'm giving to my quadriceps (thighs) and as a result, I allowed my hamstrings to suffer. This created an imbalance that I am addressing with varying exercises and increasing flexibility training.
I was so happy with the new-found freedom of movement in my knees that I overdid things. It was too much of a good thing.
I think that the message here is that it doesn't have to be all or nothing. It's mentally healthy to treat ourselves occasionally and give ourselves a break from being disciplined in some small way. Have a few potato chips once in a while- just don't eat the whole bag and run out to buy another. Similarly if we become too obsessed with our goals, fitness or career - wise, we can create other types of imbalance with our mental health, or with family and friends. It's important to be tuned in to the warning signs whether it's pain somewhere in your body, your clothes are getting too tight,or there is a strained relationship with someone close to you. Don't ignore the signs- make adjustments.
And remember to go to karate class
Cheers,
Larry
Wednesday, October 2, 2013
Another Great Exercise
Good Morning
Today's body weight exercise- the inverted row- is an alternative to the seated row, which requires some kind of machine or pulley system to perform- and also the bent-over row which is a traditional barbell lift used to develop the large back muscles called the latissimus dorsi (lats). The seated row and bent-over row are demonstrated all over the internet so I won't spend any time describing them here.
The inverted row is an exercise that develops many muscles including lats, rhomboids, trapezius, biceps, rear deltoid, and the rotator cuff muscles. There is also focus on the core abdominal and lower lumbar areas used to stabilize the upper body during repetitions.
The exercise is performed by laying under a supported bar and doing a "pull up". The bar can be raised or lowered to adjust for the angle that the body is held in during the repetition - thus changing the emphasis on certain muscle groups accordingly. Be sure to retract (squeeze together) the shoulder blades to engage the back muscles prior to pulling yourself upward with your arms.
It's important to transfer the load properly by using your muscles in the correct sequence. This is true for any exercise.
Please view the links below to view two versions on the inverted row and give them a try. If you don't have the equipment available you just may need to join our dojo London Shido-kan Karate
Larry
*if you any doubts about your ability to perform this or any other exercise- or if you have sustained any type of injury- particularly in the back or neck region- contact your physician or qualified physio-therapist to receive medical clearance before attempting this exercise.
Today's body weight exercise- the inverted row- is an alternative to the seated row, which requires some kind of machine or pulley system to perform- and also the bent-over row which is a traditional barbell lift used to develop the large back muscles called the latissimus dorsi (lats). The seated row and bent-over row are demonstrated all over the internet so I won't spend any time describing them here.
The inverted row is an exercise that develops many muscles including lats, rhomboids, trapezius, biceps, rear deltoid, and the rotator cuff muscles. There is also focus on the core abdominal and lower lumbar areas used to stabilize the upper body during repetitions.
The exercise is performed by laying under a supported bar and doing a "pull up". The bar can be raised or lowered to adjust for the angle that the body is held in during the repetition - thus changing the emphasis on certain muscle groups accordingly. Be sure to retract (squeeze together) the shoulder blades to engage the back muscles prior to pulling yourself upward with your arms.
It's important to transfer the load properly by using your muscles in the correct sequence. This is true for any exercise.
Please view the links below to view two versions on the inverted row and give them a try. If you don't have the equipment available you just may need to join our dojo London Shido-kan Karate
Larry
*if you any doubts about your ability to perform this or any other exercise- or if you have sustained any type of injury- particularly in the back or neck region- contact your physician or qualified physio-therapist to receive medical clearance before attempting this exercise.
Friday, September 20, 2013
Happy Friday! Roll into the weekend
Good Day - yes...it's Friday!
Friday's have long been my favourite day of the week - even more than Saturday's. It's that feeling one has knowing that there are two whole days of freedom ahead. Even though I have retired from the post office, that Friday feeling hasn't diminished. It means that it's the weekend for my wife Joanne and we can do things together. I am so fortunate to be able to practice and teach karate full-time now and develop my personal training endeavour at the same time.
The great thing about not having a day job is that feeling of Sunday evening gloom is gone!
So onto the abdominal roll-outs. Most people have probably seen an ab-wheel. They are only around $10 - $15 to purchase, but are a great tool. Not only do you train your abdominal muscles when you use it, but also the lumbar and erector muscles in the back, plus the shoulders and upper trapezius. When doing the roll-out be sure to contract the abdominal muscles with a slight crunching action or upper pelvic tilt to prevent the low back from sagging - therefore keeping a neutral spine. As well - even the glutes and hamstring muscles become engaged on extension.
*This can be a difficult exercise if you've never tried it and you should be careful not to go into a full extension of the movement at first attempt. A foundation of core strength is important before attempting this exercise. Movements like leg-raises, sit-ups, crunches, and planks should be employed first. If you have any doubts about your ability to perform this or any other exercise- or if you have sustained any type of injury- particularly in the back or neck region- contact your physician or qualified physio-therapist beforehand to get clearance.
Click here to view exercise demo clip
So now onto the advanced version of the movement which is performed from your toes instead of using the knees as a pivot point. This obviously increases the percentage of your body-weight being supported and puts tremendous strain on the lower back. It's like having a long dowel in your closet being used to support too many heavy garments. If all the clothing is crowded into the middle, the dowel will sag and even break. By putting an extra support at the mid-point of the closet rod this is avoided. The way that we solve this problem in regards to the exercise is to employ an exercise band as we did in the supported pull-ups. The heavier the band one uses (in relation to body-weight), greater is the support that is achieved. As one becomes stronger, a lighter rubber band can be substituted until the exercise can be performed without one.
No -I'm not there yet. But you can be sure that I will post it when I am!
Again - use caution when attempting this or any other exercise. If you can't perform at least ten repetitions of the basic roll-out do not do this one yet. Don't get hurt- it just sets you back days, weeks or even months in achieving your fitness goals
Click here for the video clip -advanced/supported version
Check in frequently for updates and exercises. The next installment will be another back exercise with a new person performing one of the movements.
Have a fantastic weekend!!
Larry
Thursday, September 5, 2013
Karate is Good for Children
With a bloodcurdling cry, your 6-year-old leaps into the air in a karate kick, raising your hair and blood pressure simultaneously. Before you panic and pad the walls, try channeling this urge into a martial arts class.
Activities like tae kwon do, kung fu, and aikido are a fun way for both boys and girls to achieve fitness and focus. Some parents may think they also promote violence, but that's a myth, according to experts. The martial arts actually help teach self-discipline and socialization skills. In fact, many parents whose children have attention-deficit/hyperactivity disorder (ADHD) report great success with these programs because self-control and concentration are exactly the skills underdeveloped in ADHD kids.
A typical hour-long class begins and ends with a bow to the teacher, or master. After a warm-up, students practice the art's particular skills, which may include kicks, punches, and blocks. Each requires concentration and strict attention.
Progress is often marked by the belt system, which takes the beginner from a white belt through a variety of colors until black. Testing for each new level, generally every three months, is a good exercise in setting and achieving goals.
But, say experts, it's the respect kids learn, whether from bowing or standing still and waiting for the next command, that can be the most important benefit: It often carries over into school, helping to improve behavior and even grades, according to recent research.
"Six is usually a good age to start classes," says Mimi Johnson, M.D., a member of the American Academy of Pediatrics' Committee on Sports Medicine and Fitness. By that time a child should have enough muscle control to punch and turn properly and safely -- essential to getting a real kick out of the martial art he chooses. READ MORE about Karate and Children
Activities like tae kwon do, kung fu, and aikido are a fun way for both boys and girls to achieve fitness and focus. Some parents may think they also promote violence, but that's a myth, according to experts. The martial arts actually help teach self-discipline and socialization skills. In fact, many parents whose children have attention-deficit/hyperactivity disorder (ADHD) report great success with these programs because self-control and concentration are exactly the skills underdeveloped in ADHD kids.
A typical hour-long class begins and ends with a bow to the teacher, or master. After a warm-up, students practice the art's particular skills, which may include kicks, punches, and blocks. Each requires concentration and strict attention.
Progress is often marked by the belt system, which takes the beginner from a white belt through a variety of colors until black. Testing for each new level, generally every three months, is a good exercise in setting and achieving goals.
But, say experts, it's the respect kids learn, whether from bowing or standing still and waiting for the next command, that can be the most important benefit: It often carries over into school, helping to improve behavior and even grades, according to recent research.
"Six is usually a good age to start classes," says Mimi Johnson, M.D., a member of the American Academy of Pediatrics' Committee on Sports Medicine and Fitness. By that time a child should have enough muscle control to punch and turn properly and safely -- essential to getting a real kick out of the martial art he chooses. READ MORE about Karate and Children
Monday, September 2, 2013
Every Kid Counts!
At London Shido-kan Karate Dojo we are a non-competitive school, meaning- we don't attend tournaments as a rule. Our association Shido-kan Karate Canada, headed up by Sensei Roy Paul, has an annual friendship kata tournment. There are no fighting divisions as in most competitions.
In a traditional karate setting it's imperative that EVERY student experience growth and positive feedback as a result of his or her karate training. Yes each dojo has students who are "quick studies" so-to-speak - but those kids are like sponges when it comes to retaining information or reproducing techniques.
I am not suggesting that we own the franchise on this ideology- but in a society where competitive athletes are revered (even at a young age) we just may stand out in this way of thinking.
I will speak more of this in future posts.
For now it is my pleasure to direct you to a blog that belongs to a parent of one of our students- and a person I think of as a friend. Please have a look at Melissa Corbeil's article
http://inspiredleogoddess.ca/blog/determination/ - Melissa Corbeil's blog
Thank you Melissa for your kind words and allowing me the privilege of teaching your daughters karate
In a traditional karate setting it's imperative that EVERY student experience growth and positive feedback as a result of his or her karate training. Yes each dojo has students who are "quick studies" so-to-speak - but those kids are like sponges when it comes to retaining information or reproducing techniques.
I am not suggesting that we own the franchise on this ideology- but in a society where competitive athletes are revered (even at a young age) we just may stand out in this way of thinking.
I will speak more of this in future posts.
For now it is my pleasure to direct you to a blog that belongs to a parent of one of our students- and a person I think of as a friend. Please have a look at Melissa Corbeil's article
http://inspiredleogoddess.ca/blog/determination/ - Melissa Corbeil's blog
Thank you Melissa for your kind words and allowing me the privilege of teaching your daughters karate
Saturday, August 31, 2013
London Shido-kan Karate's New Blog
Welcome to my new blog...
where I will share various ideas about traditional karate and martial arts in general. I will also be posting some fitness training tips and video clips as well.
I look forward to implementing this blog to promote http://londonshidokan.com and responding to comments and feedback
Stay tuned for lots to come
Larry Bowlby
London Shido-kan Karate Dojo
owner/head instructor
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