Warming up

Okay, so when you were 21 you could just start kicking the heavy bag without warming up.  It wasn't a great idea even back then, but your body was willing to accept the stress.  If you're now 55, 75, or 95, attempting to kick even thin air is a bad idea unless you've warmed up properly.  So here are a couple of tips to keep you in training and out of the doctor's office.
    Begin by gently riding a stationary bike -- preferably a recumbent or reclining bike [much easier on the lower back than a traditional bike] -- for at least five minutes, but longer as you get older.  This slowly warms up all the core muscles and joints you'll be using when you do your forms or practice kicks.
    Next, devote at least 30 minutes to gentle stretching.  DO NOT use the old ballistic stretches that we were taught in high school -- you know, bouncing up and down to generate extra stress on the muscles.  When you stretch these days, you should use what's called "static stretching" -- that is, holding a particular stretch for 30 seconds without bouncing, pushing, or pulling in order to generate extra stress on the muscle or joint involved.  Your sequence of stretches should include the hamstrings, quads, hip joint, and lower back.  If you plan to do some punching, then you need to warm up and stretch your upper body as well.  As with leg and hip stretching, the key word is gently. 
    Once you're fully stretched, begin your forms, kicks, or punches easily.  For example, begin with low kicks at 50% of max power and speed.  Do 10 or 15 reps before switching legs.  Then go back to the other leg, this time kicking at perhaps 70% of max power and speed.  In my own training I rarely kick at 100% of max power and speed unless I'm an hour into my routine.  Listen, I'm not training for the Olympics; I'm training to stay fit and to enjoy the lifelong benefits of martial-arts training.
    Without a doubt, I spend a lot more time warming up and stretching than I did 20, 30, or 40 years ago.  But my goal is to avoid injuries that could knock me out of training for weeks or months.  Sustained, moderate training is better than short bursts of crazed training followed by months of rehab.
     You should be able to find lots of tips on "stretching for seniors" by searching the web.  If not, or if you want a custom-tailored program, I strongly recommend that you invest in a visit to a qualified physical therapist who is experienced in working with martial artists.  Let him or her build a comprehensive stretching program that sets you on the path to martial-arts training for a lifetime.
     Please feel free to share your own training tips.  And if you know of any senior-friendly competitions coming up in New Jersey, please share the information here so that we can help spread the word.