Health, Fitness and Wellbeing
HOW FIT ARE YOU? By Carol
Anne Strange
The attainment of maximum fitness goes hand-in-hand with martial arts training
and the fitter you are, the better you feel. But just how fit are you and
how do you know when you’ve become the best you can be? Carol Anne Strange
advises.
Fitness is the crucial element, which many martial arts practitioners crave
and work hard for. To be fit is to be the best we can be but how do we quantify
fitness and maintain a satisfactory level?
In general, fitness is essentially regarded from a physical and physiological
perspective. Someone who undertakes varied exercise on a regular basis may
achieve enhanced stamina, strength and suppleness. Body mass may become leaner.
Internal functioning will become more efficient. Reflexes may be sharper.
There are a whole host of benefits. Fitness, however, is also about state
of mind. This is an important factor that many people fail to recognise. Being
and feeling fit has a profound effect on the spirit. It promotes the feel-good
factor, improves the flow of positive energy, stimulates healing on all levels
and encourages a state of blissful well-being.
The level of fitness one can achieve depends upon the individual. It is not
so much the number of exercise sessions you undertake but the quality of the
training that counts. It’s about training with the right mental attitude and
intent. You can exercise and go through a regimented routine and, in time,
you will gain a reasonable level of fitness. If you choose to embark on the
same routine but with more positive conviction, there’s a good chance you
will gain more promising results. Why? The answer is simple! If you focus
on what you want to achieve, you will do it with the minimal of effort. Mind
power is the driving force.
In the martial arts, fitness is often segmented into specific targets. Students
admit that they have clearly defined goals with regards to their fitness and
performance levels such as increasing muscle mass, reducing body fat percentage,
getting supple enough to kick high or fast enough to gain points in a tournament.
They are missing the whole picture. Ideally, fitness should be regarded in
its totality to maintain equilibrium. If we train one area too much (for example,
weight training to gain bicep bulk), other areas become neglected and weak.
This imbalance affects fitness as a whole.
So, how fit are you? Well, if you regularly attend a gym, you will be familiar
with all the fitness-testing machines to assess various aspects of your fitness
from body mass to cardiovascular functioning. All useful gadgets in their
own right to give you a fairly accurate indication of your physical health.
The best and most effective barometer, to how fit you are, is your own internal
monitor. It’s natural instinct. Tune in to how you feel in general. When you
are in reasonably good shape, you will feel positive and vital. Your energy
levels will be fairly consistent. Your health will be good. Fitness evokes
a sense of well-being.
It is important to remember though that fitness levels are never constantly
in peak mode. Like in nature, we are continually evolving in a state of homeodynamis.
We can train to reach a peak but rarely do we stay there. It’s like climbing
a mountain, getting to the pinnacle to admire the view before descending again.
The aim is to keep a balance between the two extremes to maintain a satisfactory
standard of fitness.
You will soon know if your exercise routine is too little or too much. Your
internal fitness barometer will alert you with a variety of symptoms to include
weakness, fatigue, low mood, illness, injury and generally feeling out of
sorts. For most people, a reasonable amount of fitness can be obtained purely
through walking or other low impact activity on a daily basis. For the martial
arts practitioner, a greater level of fitness will generally build naturally
through training but additional exercise can be undertaken in order to cope
with the demands of the art.
Being the best you can be and at all times is a difficult task to accomplish.
It can be counter-productive by exerting too much pressure on mind, body and
spirit. It is far more conducive to go with the flow and accept daily fluctuations.
Providing you work your fitness with balance and positive attitude in mind,
you will achieve greater levels of fitness.
HOW TO AVOID EXERCISE RELATED INJURY By Carol Anne
Strange
Getting fit is good for mind, body and spirit. It is generally
safe providing you exercise with due care and attention. To avoid exercise
related injury, follow these guidelines:-
MAKE SURE YOU ARE FIT TO PARTICIPATE
If you are new to fitness or are recovering after illness, injury
or childbirth, check with your health practitioner to ensure you are well
enough to participate.
CHOOSE A PROFESSIONAL INSTRUCTOR
Attend a reputable gym and choose an experienced, qualified
instructor or fitness trainer. It is important to gain good advice to suit
your individual needs.
FOLLOW GUIDELINES
Listen to the instructor and follow the exercise guidelines.
WARM-UP – COOL-DOWN
An adequate warm-up period is needed to prepare your muscles
for exercise. Warm muscles are more pliable and less likely to strain. A cool-down
period after exercise is also essential to gently stretch muscles and help
reduce post-exercise soreness.
USE CORRECT CLOTHING AND EQUIPMENT
Whatever activity you are engaging in, make sure you have the
right clothing, accessories and equipment to practise safely.
TIMES TO AVOID EXERCISE
Do not exercise after a heavy meal, alcohol or when feeling
excessively tired or ill.
CONCENTRATE!
In fast-paced activities, such as aerobics and any exercise-to-music,
concentrate on performing correct technique.
PACE YOURSELF!
Getting fit isn’t a competition. Take your time and pace yourself.
Results will come if you remain consistent with your programme of exercise.
WORK WITHIN LIMITS
Do not push beyond your current level of strength, flexibility
or endurance. Build your fitness gradually.
BE AWARE!
Injury can happen any time when you are working on your fitness.
Be aware of your exercise environment and the people you are exercising with.
Take care at all times.
LISTEN TO YOUR BODY
Do not continue exercising if you feel pain. This is your body’s
way of indicating that something is wrong. Pushing beyond pain barriers can
result in severe injury. Tell your instructor if you think something is wrong
and consult your doctor.
ENJOY YOURSELF
