Fitness After Fifty

Martial Arts and the Older Student

I inherited my interest in martial arts from my mother.  Can you inherit something like that?  I remember being totally surprised when I learned that her favorite television show was Walker Texas Ranger, because she liked to see him “kick” the bad guys. 

 

I can even remember when my roommate and I sneaked away from our college dormitory to take Judo lessons at the YMCA.  I drifted away from it years ago, but made sure that my daughter studied Tae Kwan Do as a part of her education.

 

One part of me would love to try it again, but the other part thinks that if someone threw me on a mat I would break every bone in my body.  I was heartened by several articles featured in the Wall Street Journal that discussed how the “hard martial arts like karate, judo and others,” are attracting older students.

 

It is a far cry from the popular Tai Chi classes, with its slow, graceful, non-contact movements, that are so popular with older adults.  Still, Tae Kwan Do, karate, kung fu, judo and aikido are attracting students in the over 50 set.  The plus side is that they are excellent sports for increasing flexibility and balance.  They say that anyone can do it if they really want to.

 

The kicks may not be quite as high or as powerful as the Bruce Lee head shots, but they don’t have to be.  Many schools and instructors are tailoring programs to the older students.  Classes are becoming common at community recreation centers, YMCAs and other fitness centers.  Older enthusiasts are just as excited about earning a coveted black belt as the younger ones are.  There is something invigorating about having a goal that serves to drive you on….driving yourself above and beyond what you think you might be able to do.  The idea is to learn how to control your power and think light taps instead of knock-down drag-out blows.

 

The best thing about martial arts at this level is that it combines the physical with the mental, as you strive to get each movement just right.  The older students inspire the younger ones, and the younger students energize the older ones.  One gentleman cited in the article “Kicking From the Hip,” by Robert Johnson (Wall Street Journal, May 15-16, 2010) was recovering from a hip replacement.  When he started lessons he was walking with a cane.  After two years (about half way to a black belt) he felt he was getting around a lot better, enjoying the improved balance and no longer needed his cane.   Cardiologists feel that the hard martial arts are goof for the heart, not to mention that learning survival falls and picking yourself up off the mat is a good aerobic workout. 

 

Certainly injuries can occur but you have to use good sense too, your instructors will help you to modify the intensity of the routines.  Older people should stay within the boundaries of their physical limitations.  Techniques that focus on improved posture, coordination and body awareness can only be a positive experience.  Learning how to me mindful of your body whether you are lifting weights or sitting at a desk, will spill over into other parts of your life.

 

TAI CHI and Qigong

Tai Chi (pronounced tie chee) is more than just another exotic word and is the perfect exercise regime for seniors.  The movements are performed in a slow and relaxed manor, unlike the frantic pace set by most exercise classes.  If you are interested in something that is noncompetitive, creates no impact, is aerobic (in the sense that you are breathing deeply), is easy on the joints, increases your range of motion and is a good way to increase your balance and gracefulness, this if for you.  It has also been known to decrease blood pressure and reduce stress. 

If you have been exercising religiously since you were a kid you can leap right into the advanced forms of T’ai Chi movement principles.  If you are like the rest of us, all thumbs or with poor balance or a fear of falling, or you have poor legs or hips or even if you are confined to a chair you will want to consider Qigong (Chee-Goong”) or the little sister of T’ai Chi.

Qigong (skill in working with your energy) is a series of movements that includes many of the T’ai Chi principles and most of the benefits without the fancy stepping patterns.  You can do this one standing, sitting down or even lying down.

The movements are performed slowly and smoothly.  They are designed to gently stretch and lengthen your muscles, ligaments and tendons, increase your breathing capacity, loosen your joints and lead you to a relaxed state of mind.

The main difference between T’ai Chi and Qigong is that T’ai Chi is a martial art.  You will usually see it performed in slow motion but it can be speeded up to provide a form of self defense, but it takes years to learn it as a self-defense system.  Qigong, on the other hand you can learn in an hour of learning the movements.

Key Elements:  Breathing, Alignment and Energy. 

Without proper breathing you will not reap all of the benefits and you will just be doing a dance.  The breathing is so important that instructors recommend just doing the breathing technique by itself for a few weeks before incorporating any of the movements.  Diaphragmatic breathing:  You’ve heard this term before whether you have looked into yoga, oxycise of other forms of exercise or stress relief.  Breath slowly through your nostrils pulling the air into the lower portion of your lungs (your stomach will actually swell slightly) and you feel like a balloon being inflated.  Exhale slowly and you will feel your stomach flatten as you force the diaphragm upward, pushing the air out of the lungs.  It really isn’t that difficult. If you slow down and think about it this is a normal relaxed deep breath.

Body alignment is important in order to let your breathing and energy flow easily.  The neutral position that you learn here will not only help you to improve your balance, but you will breath easier and your movements will be flowing and graceful.  Think about standing in a relaxed fashion with your feet shoulder width apart, knees bent slightly and the pelvis tilted slightly forward and upward.   Pretend that there is an invisible string pulling your head upwards from the crown of your head and let your shoulders hand comfortably at your side.

The oriental philosophy speaks of energy flow, which is what makes these movements a healing art.  By concentrating on body alignment and breathing you open up your body and your mind to this flow of energy and healing.

The exercise itself consists of light, gentle movements done in a slow, graceful manner so that breathing, body position, and mental activity are coordinated. Each form can be performs from one to one hundred times, depending on your agility, breathing rate and available time.  I am not going to write about the forms because they are hard to visualize without pictures, and as soon as I read about bending the knees until your thighs form a 150 degree angle with your lower legs I felt lost.    If the concept appeals to you I encourage to you take a class, read a book with illustrations or find a video offering the complete course of study.   Whether you are looking for a way to increase your flexibility, improve your balance and tone your body or are interested in going all the way into a Martial Arts study, there is something here for everybody.

Sources:

Tai Chi for Seniors by Sifu Philip Bonifonte
               
The Complete Idiot’s Guide to T’ai Chi and Qigong by Bill
                Douglas
      

Karate

Yes, Karate for fitness!  Karate is an effective form of self-defense, a philosophy of life and an intense, full-body exercise. Karate originated in Okinawa as a system of self-defense, and consists of techniques of punching, blocking, striking and kicking.  These techniques are combined in specific patterns called kata (forms) and are applied against opponents in kumite (controlled sparing).

If you have always been curious about karate, want to learn self-defense or are just looking for a new way to get in shape, give karate a try.

Karate is for just about everyone.  Karate can be approached in so many different ways (sport, physical education and self defense) that it is a sport that can be practiced by anyone.  There are no special skills or physical conditions required to try karate.  If you can move your arms forward and backward, then you can punch, block and strike.  If you can lift your foot as high as your other knee you can learn how to kick.  If you can walk, you can get out of the way of a mugger.  If you are in good enough health to participate in any moderate exercise program you can learn karate.  Karate relies more on coordination, timing and momentum more than on strength.

Karate is a whole-life sport.  You learn how to beat your opponent with timing, finesse, and experience.  These are things that continue to grow as you age so can continue to be an effective defense or exercise tool for you.

Yes, you will find young and old alike participating in the same class.  Karate can be practiced in a strong vigorous fashion or practiced slowly and gently, in the manner that your physical condition allows.  You are only competing with yourself, not with the other students.

Find the right school for you.  Good karate schools teach more than just punching and kicking.  Specifically, look for a school that advertises confidence, stress management, improved concentration, discipline or a combination of these qualities. A good school will let you watch a class before you join.  Tuition rates will vary, but $40 to $100 a month is about average.  Karate is a very safe activity with very low injury rates.

Are you afraid that your body won’t do that?  Never fear, we feel that way about every new exercise program.  The only differences between you and the more advanced students are time, experience and practice.  You will be working on obtaining your personal best not comparing yourself to the other guy.

Karate, as with other exercise programs, develops the same aspects of physical fitness that other programs do (flexibility, cardio/respiratory endurance, strength, endurance and body composition.

Aside from the other benefits of karate it is an effective form of self-defense.  If you can’t block or deflect somebody’s attack, you can’t defend yourself.  You will learn basic blocks in order to defend yourself from all kinds of attacks, whether aimed at your head, body, groin or legs.  Blocking is the beginning student’s first line of defense, and is based on course, angle, position and timing.   You will learn the basics of punching and striking (the neat stuff) and, wait a minute you Chuck Norris fans, remember the karate kicks and foot sweeps and last not but least PUTTING IT ALL TOGETHER.

Source:  The Complete Idiot’s Guide to Karate by Randall G. Hassell and Edmond Otis

Fencing

Fencing is physically demanding, requires intense concentration and tactical awareness.  Sounds pretty intimidating doesn’t it?  Your ultimate goal doesn’t have to be Olympic competition and many fencers enjoy just competing on the local or national level. 

Fencing is fun and an excellent way to maintain your level of fitness without the risk of injury.  Fencing is an individual sport that is suited to men, women and children of all ages.  There are fencing clubs in most areas that offer classes for new fencers and they have equipment for loan.

The sword, one of the oldest weapons, was replaced by the musket and bayonet with the invention of gunpowder.  Heavy swords were replaced with a long tapering blade with a sharp point and dueling was popular among ‘gentlemen’ when it came to settling ‘matters of honor’.  Gentlemen became proficient with a sword by taking lessons from a fencing master.

Fencing has a long history and many of the rules and conventions still reflect the sport’s aristocratic origins.

Fencing uses three types of swords:  The foil, the epee and the saber.
The foil is a light, flexible weapon.  Thrusts with the point at an opponent’s trunk count as valid hits. Hits on the arms, legs or head do not count.   A valid hit must be made with enough force that the blade bends slightly (meaning, that if the point had been sharp it would have pierced the skin.) The blade is rectangular and the point is flattened and covered with a rubber or plastic button. The electric foil uses a sprung metal point. 

The epee developed from the original dueling rapier and is heavier than the foil.  The blade has a triangular section and it must have a protected point.  Valid hits are scored by thrusting the point at any part of the opponent’s body, arms, legs and head.  The concept of a hit without being hit is as fundamental to epee theory as in a duel with sharp swords.    This type of fencing is a more aggressive.

The sabre is a lighter, more flexible version of the military sabre.   Hits are scored by using edge cuts or point thrusts.  It is necessary to defend the trunk of the body above the hips, head and arms against hits with both the point and edge cuts of the sabre.  This is probably what you are seeing when you watch a movie featuring sword fights. The blade is the same length as the foil and the blade is rectangular in section.

The fun part is the clothing.  Protective clothing for fencing is designed to look and to be practical.  The fencer must be dressed in white from head to toe.  An under-pastron is worn under the jacket to provide extra protection.  Breeches must be fastened under the knee and long socks cover the legs.  Jackets for women have pockets for chest protectors.  A glove is worn on the sword hand and it has a long cuff that covers the jacket sleeve at least halfway between wrist and elbow.

You will learn the basic moves like the on guard position, moving forward and backwards, lunge and recovery the fleche, and balestra, parries, simple attacks and defense.  We won’t get into definitions here, but it does sound interesting doesn’t it.

Fencing cannot be learned thoroughly unless you start by joining a class at a local club.  A coach will be able to explain fully and demonstrate all of the basic skills.  You will be able to practice these with other students to see how they fit into the overall game.  Interested?  Well then…”On Guard”.