Soft, gentle, fluid, mindful: Words we wouldn't normally
associate with a high-energy workout for seniors.
Advertising agencies and Hollywood have sold us on the idea that the
intensity and personality of the instructor is a measure of the
quality of a workout. Flashy sets, Hollywood glitter, punchy
music, and celebrity endorsements have been the selling points
for exercise programs. We have been trained to measure their
worth on these things. As if the eye candy they sell will
flatten your abs and tighten your butt. Why is this? It has to
do with our fast food culture. Fast paced lives have created a
need for fast everything. Instant mash, instant results, easier,
no thinking required, five minutes a day, five easy steps
mentality pervades our society. We have become the McDonalds
generation.
Fortunately, this trend is changing, at least when
it comes to exercise. While Hollywood will still have it's way
with the masses, there are many who are searching and finding a
better way. Exercise programs, which are based upon quality of
motion and mindfulness of the body, are seeing a huge
resurgence. While most of them have been around for a very long
time, there are also many new programs, which have adapted the
principals of the old with the needs of today. They all have two
things in common; they are gentle on the body and they are
mindful, integrating the mind with the body.
Faster, harder, feel the burn, no pain no gain. Working your body in this way
may not be the best way. There are hundreds of programs out
there, which are completely based upon this mentality. These
programs have no room for being overweight, having pre-existing
injuries or general wear and tear of everyday life. No real
attention to form, only a celebrity cheerleader pushing you ever
harder. Not much mindfulness here, no real emphasis on
preserving the body and motions, which are natural to it. Only a
push it harder attitude. While this attitude is part of a great
workout, it is not the total answer, only a small part.
To really enhance a workout, one must be mindful of what they are
doing. This is a skill, which few possess. It is a strange thing
and something that most people do not realize. People are just
not aware of their bodies. This becomes evident as a lack of
coordination or a propensity for injury. We are truly not aware
of what each part of our body is doing until properly trained to
do so. Without this skill, we cannot get the most from our
bodies and from our workouts.
Mindfulness will strengthen the muscles needed for balance
and support. Many ancient disciplines
teach this skill. Martial arts, Yoga, Tai Chi, Chi Kung are all
ancient arts, which deal with this. Cardio Karaticise, Power
Yoga, NIA, and Pilate's are programs, which have adapted
principles from these ancient disciplines. Alexander Technique,
FeldenKrais Method, Breema, and Somatics are fairly modern day
programs which utilize the principle of mindfulness although the
may call it different things.
Of these, lets look at those that
focus on using ancient principles to develop a modern day
workout. The martial arts based aerobics systems, Power Yoga,
NIA, and Pilate's.
Martial arts aerobics systems have hit the
mainstream. They've been practiced for a long time in Martial
arts studios, but a major marketing campaign has brought a few
of them into the public eye. Martial arts in general are divided
into two main categories, hard and soft. Since martial arts are
divided into these categories, the aerobics programs based upon
them will also be divided in this way.
Both are fantastic
workouts but you must be careful with hard style. Hard style
martial arts aerobics such as Tae Bo and Kardio Kickbox, which
are typically based upon Japanese and Okinawan systems, can be
very high impact and can wear on the joints. Since a lot of
stretching and preconditioning is necessary for these martial
arts, the same should be done for their aerobic counterparts.
These are not programs that should be done by the elderly. There
is a high risk of injury associated with these even in those
that are athletic. Soft style martial arts aerobics are based on
Kung Fu, Chinese martial arts. These arts tend to be more fluid
and are therefore more gentle on the body. However, because they
use the same muscle groups, they still produce an intense
workout if done properly. These take a little longer to learn
but are very worthwhile.
Cardio Karaticise is a good example of
a Kung fu based aerobic. This is a great program for the
elderly. Because of the soft nature of the exercise there is
very little risk of injury. Because of the circular flowing
motion, there is little strain on the joints. The horse stance,
which is used throughout Cardio Karaticise, will develop all of
the leg muscles. The muscles surrounding the knee are developed
which will support the joint taking much of the strain of
everyday life off of the joint. The gluteus maximus muscles are
focused on. Strengthening these muscles will develop stability
and balance and tend to straighten the body creating a better
centerline.
Centerline is a principle inherent in only a few
disciplines. It simply means that the spine remains erect
through all movements. This takes the strain off of the back and
teaches us to use our back properly. I have seen many with bad
backs who have if not completely fixed the problem, they have
learned to control it and not move in a way that would injure
the spine. Not only will centerline help the back, but also help
with balance. Finding ones own center greatly enhances balance.
When kicks are done, a person always comes to center first when
practicing properly. This practice will teach to constantly
adjust center to a balanced position, further developing
balance.
There is a lot of important footwork in Cardio
Karaticise. Again, it will take a little longer to learn but is
essential to a safe, effective workout. The footwork in Cardio
Karaticise teaches to push from the ground rather than lifting
the foot. This again increases balance and strength and teaches
one to be more purposeful. When a person lifts the foot, it
tends to slightly pull off of balance. When the foot is pushed
from the ground it maintains balance. This difference can be
seen in watching different people walk. Watch someone who is
purposeful in there action, they push from the ground when they
walk. Creating a fast stride. Other people trudge. A trudge is
really a series of fall and catch. There is no forward push,
more of an up and down. This takes a lot of energy with little
result and creates a great deal of impact. As personality and
mood are evident in body motion and posture, the opposite is
true also. Body motion and posture can affect personality and
mood. If a person mimics the body motion and posture of a
personality trait, eventually he will possess that attitude or
personality trait.
For good or bad. Ever hear of having a spring
in your step? Power Yoga, while not a high intensity
cardiovascular workout, has many benefits. Since the original
intent of yoga itself was to achieve a state of mindfulness
which brings on a state of unity. The breath is used to draw
attention to whatever is being done at the moment. Because of
this you will tend to leave your stress behind. Being mindful of
what is taking place will not allow you to have thoughts of the
day's trials and tribulations. Power Yoga will give you greater
flexibility, endurance and strength and is fantastic stress relief.
Pilate's, originally called "contrology", is the
creation of German immigrant Joseph Pilates. It was created as a
rehabilitation exercise. Pilate's became very popular among New
York dancers. Pilate's is a method of exercise, which utilizes
the full range of motion of the muscle. Very beneficial in
creating long sinewy muscles. The exercise begins as mat work,
similar in many ways to Yoga. It then progresses to machines
designed to promote elongated muscle growth, Very beneficial in
developing great muscle tone. Nia is an eclectic, artful form of
exercise. It incorporates principles of Martial arts, dance,
healing arts and self-expression. NIA, which stands for
Neuromuscular Integrative Action, is developed to fit the
instructor's personality and can be very free form. Its goal is
to connect oneself, or to integrate the entire body and mind.
There are many forms of mindful exercise, explore them and find
what is right for you. An index of links to sites that
specialize in gentle forms of exercise and healing arts can be
found at http://www.karaticise.com/gentle_exercise/links/
About the author:
Phil Weaver, the author, is the co-creator of the kung fu based
aerobics video, Cardio Karaticise. He is also a full time Kung
Fu instructor. He and His wife Liz Weaver operate a Kung Fu
school in Burson Ca, which teaches authentic Mandarin Kung Fu
called Shou' Shu', They offer free lessons on how to properly do
martial arts based aerobics program, while minimizing the risk
of injury at their website http://www.karaticise.com/
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