I'm a 67-year veteran of the aging process, and I've spent much of my life around gyms and other athletes. So I'm reasonably familiar with training myths and, even more, with the outright lies that we often tell ourselves in order to feel better about our fitness programs. Since we're wrapping up another year, I decided to share my thoughts on five key fitness lies that you might have told yourself in 2013. Oh, and for the record, I'm guilty of at least three of them. With some luck and a lot of extra motivation, perhaps you and I can lie to ourselves less often in 2014.
Since I'm training, I can eat a lot more. Every year hundreds of thousands -- or perhaps even millions -- of Americans find fitness-center gift certificates under their Christmas trees. So they amble off to the local gym and begin walking on the treadmill, climbing the stair stepper, and generally becoming more active than they had been. This is good. But sometimes you get hungry after you exercise; and sometimes you tell yourself that eating more than you normally do is okay, since you're now on the fitness track.
Well, here's how it really works. If you want to gain weight, you need to consume more calories than you burn. On the other hand, if you want to lose weight, you need to burn more calories than you consume. So let's use Joe as an example. Joe weighs 180 pounds, would like to weigh 165 pounds, and has just begun training at the local gym three days a week. Each time he goes to the gym he walks on the treadmill at three miles per hour for 30 minutes, burning roughly 178 calories in the process [the actual figure will depend upon Joe's age, fitness level, metabolism, and such]. He feels great after each 30-minute walk and treats himself to a healthy snack: a raisin bran muffin. Raisins are good for you, and so is bran. But by the time you mix the raisins and bran with other ingredients, you end up with a muffin that contains about 370 calories.
So let's do some simple math. It takes Joe 30 minutes to burn 178 calories by walking; it takes Joe about 2 minutes to eat a muffin that contains 370 calories. In other words, Joe has just consumed about 200 calories more than he burned. This is not how you lose weight, Joe. But Joe's problem doesn't end here. Because he's "in training," his eat-anything philosophy lasts all day every day. He eats whatever he feels like because he's burning nearly 600 calories per week by walking on the treadmill. But since he's now consuming an extra -- pick a number -- 5,000 calories per week, Joe will most likely gain weight at an alarming rate.
Since I began training a month ago, I've added 8 pounds of muscle. A 20-year-old who begins a weight-training program and sticks to it fanatically might gain a couple of pounds of muscle mass in a month. But that would be an exceptional gain. A senior gaining 8 pounds of muscle in a month? In a word, no. You may have gained 8 pounds, but only a fraction of it is muscle. See lie #1 above.
But there is certainly a foundation of truth in this particular lie. Seniors can, in fact, gain muscle mass. It won't happen as quickly as it does for a 20-year-old, but it can happen at any age. You need to train and eat properly . . . and then give the process months, not weeks, to kick in. If you're 70, you don't need to look like Mr. Olympia. But you can look and feel stronger than you did before you began training seriously.
Once I'm in good shape, I can back off on the training. Well, sure, you can always back off on the training. No one is stopping you. But if you're implying that you can back off on the training and maintain the same fitness level, then you're in for a rude awakening. World-class athletes may switch training gears a bit and back off just before a major competition, but even their "light" workouts would hobble most seniors. If you're 60+, you should probably aim for a training routine that you can maintain throughout the year. If you push too hard too often, you run the risk of overuse injuries. But if you never push enough, you'll never reach peak condition. So aim toward the middle. Build a challenging and varied routine that you can stick with week after week. If you're competing in a martial-arts tournament, you may want to back off a bit just before the event. But we're talking several days, not weeks.
I don't need a coach. Professional athletes always have coaches, but you don't need one? Doubtful. What I'll agree with is that you don't need a coach every day. You certainly need a coach, or a personal trainer, when you first build a fitness program. Too many aspiring athletes perform their exercises improperly, get hurt rather quickly, and then become former athletes. Let a pro show you how to do each of the exercises in your program. If you're a martial artist, this isn't a problem, since your master instructor will most likely pounce whenever he or she sees you doing something wrong. Once you've built a sensible training program, consider using a personal trainer every now and then to make sure you're still executing the techniques properly and to determine whether it's time to change the routine. If self-motivation isn't your strong suit, then by all means work with a professional all the time. Personal trainers can get expensive, but the coaching you get from, say, a master Taekwondo instructor is quite affordable, since it's just part of the class fee.
Aw, hell, I'm too old to get in shape. This is the most vicious lie of all, because it keeps millions of seniors on the couch and out of the gym. Here's my take on it. If your doctor says you're capable of exercising, count your blessings, because there are hundreds of millions of people on this planet who will never be healthy enough to exercise. So don't waste the gift. Exercise. You can benefit from exercise no matter what your age. And you can take up Taekwondo or some other martial art at any age as long as you shop around for a senior-friendly school. No matter what your age, you can gain stamina, build strength, improve your flexibility, and maintain a healthy weight. Your body is a wonderful and phenomenally complex machine, and it works best when it's well tuned.
Since we're approaching the season of New Year's resolutions, why don't you and I resolve not to tell ourselves fitness lies in 2014? Let's face facts, tighten up our training routines, and be the best that we can be.
Friday, December 6, 2013
Monday, November 18, 2013
Now this is how a tournament should be run
I've had the experience numerous times, and perhaps you have as well. You show up at 8:30 a.m. for tournament registration. The opening ceremony begins an hour late. Then you're pressed into service as a judge, even though you simply want to compete. So you judge all day, and somewhere around 6:30 p.m. you actually get to do your form, or spar, or demonstrate your weapons technique. Of course, by then you're tired from all that judging and all the attempts to stretch and stay loose for 10 hours. All you really want to do is go home and rest.
Well, on November 16th I had the extremely good fortune of seeing just how well a Taekwondo tournament really can be run, and that's what today's post is all about. Mr. Michael Crocco, owner and head instructor of the Hamilton, NJ, United TaeKwonDo Academy, directed the TaeKwonDo United Regional Championships in Pennington, NJ. And I left thinking that I had just experienced the gold standard, perhaps the platinum standard, in martial-arts tournaments. If a tournament can be run more efficiently than this one was, someone needs to tell me how.
The tournament hosted more than 200 competitors -- ranging from 4 to 67 -- who represented six NJ schools affiliated with the TaeKwonDo United national organization. Of special interest to readers of this blog is the fact that Mr. Crocco went out of his way to attract "VIP" competitors -- meaning those of us in the 60+ crowd -- for the tournament's three events: sparring, weapons, and forms. You need to file that detail away, since you should plan to compete in future TaeKwonDo United tournaments. If a tournament offers a 60+ age division, we need to support it.
Okay, let's check off a few of the reasons that the recent NJ Taekwondo United Regional Championships was an A+ event.
-- All the judges were selected and ready to go before the tournament date. There was no last-minute scrambling for judges on the day of the event. No frantic announcements over the loudspeaker: "If we don't get more judges, we can't continue." If you came to compete, that's all you had to do.
-- The judges were carefully briefed on tournament rules and ran their rings with great skill. I found the judging to be objective, fair, and demanding.
-- The entire day's schedule was published online well in advance of the tournament date. If you wanted to know what time you would be competing, all you had to do was check the tournament website.
-- Three days before the event all competitors were told what ring they would be in . . . and at what time. They were also told to arrive at least 15 minutes before their scheduled time.
-- Believe it or not, the tournament ran on schedule -- like a fine Swiss watch, in fact. My 9:00 a.m. event began at 9:00 a.m. My 9:30 event began at 9:30. You get the picture.
-- Since competitors didn't need to arrive until 15 minutes before their scheduled times, the competition hall was not the usual frenzied scene that you find at many tournaments. Why try to crowd hundreds of people into the space at the same time when only a few of them are competing? By staggering the times and sticking to the schedule, the tournament directors were able to eliminate chaos and make the experience entirely competitor-friendly.
-- Immediately following each event the winners were escorted to an Olympic-style podium for an awards ceremony. Each competitor received his or her medal and was announced over a loudspeaker that could actually be heard clearly.
Bottom line: this was a friendly, highly competitive, extremely well orchestrated tournament that should serve as the model for all martial-arts tournaments. According to Mr. Crocco, the format is the result of years of trying different models, always seeking the one that best served the competitors and the fans. As far as I'm concerned, they've reached the promised land. It really doesn't get any better than this.
Well, on November 16th I had the extremely good fortune of seeing just how well a Taekwondo tournament really can be run, and that's what today's post is all about. Mr. Michael Crocco, owner and head instructor of the Hamilton, NJ, United TaeKwonDo Academy, directed the TaeKwonDo United Regional Championships in Pennington, NJ. And I left thinking that I had just experienced the gold standard, perhaps the platinum standard, in martial-arts tournaments. If a tournament can be run more efficiently than this one was, someone needs to tell me how.
The tournament hosted more than 200 competitors -- ranging from 4 to 67 -- who represented six NJ schools affiliated with the TaeKwonDo United national organization. Of special interest to readers of this blog is the fact that Mr. Crocco went out of his way to attract "VIP" competitors -- meaning those of us in the 60+ crowd -- for the tournament's three events: sparring, weapons, and forms. You need to file that detail away, since you should plan to compete in future TaeKwonDo United tournaments. If a tournament offers a 60+ age division, we need to support it.
Okay, let's check off a few of the reasons that the recent NJ Taekwondo United Regional Championships was an A+ event.
-- All the judges were selected and ready to go before the tournament date. There was no last-minute scrambling for judges on the day of the event. No frantic announcements over the loudspeaker: "If we don't get more judges, we can't continue." If you came to compete, that's all you had to do.
-- The judges were carefully briefed on tournament rules and ran their rings with great skill. I found the judging to be objective, fair, and demanding.
-- The entire day's schedule was published online well in advance of the tournament date. If you wanted to know what time you would be competing, all you had to do was check the tournament website.
-- Three days before the event all competitors were told what ring they would be in . . . and at what time. They were also told to arrive at least 15 minutes before their scheduled time.
-- Believe it or not, the tournament ran on schedule -- like a fine Swiss watch, in fact. My 9:00 a.m. event began at 9:00 a.m. My 9:30 event began at 9:30. You get the picture.
-- Since competitors didn't need to arrive until 15 minutes before their scheduled times, the competition hall was not the usual frenzied scene that you find at many tournaments. Why try to crowd hundreds of people into the space at the same time when only a few of them are competing? By staggering the times and sticking to the schedule, the tournament directors were able to eliminate chaos and make the experience entirely competitor-friendly.
-- Immediately following each event the winners were escorted to an Olympic-style podium for an awards ceremony. Each competitor received his or her medal and was announced over a loudspeaker that could actually be heard clearly.
Bottom line: this was a friendly, highly competitive, extremely well orchestrated tournament that should serve as the model for all martial-arts tournaments. According to Mr. Crocco, the format is the result of years of trying different models, always seeking the one that best served the competitors and the fans. As far as I'm concerned, they've reached the promised land. It really doesn't get any better than this.
Thursday, October 31, 2013
Why compete in tournaments?
In a few days I'll compete in my seventh and, I think, final martial-arts tournament of 2013. So this is as good a time as any to pose the question that I'm sure many senior athletes frequently ask themselves: why compete when you're 60, 70, or older?
I can get cute and just ask, "Why not?" Or I can say, with great authority, that most folks 60, 70, or older actually don't compete. I'm 67 and still young by the way I define old and young, but I can tell you that I'm virtually always the oldest competitor in every tournament I attend. Sometimes I'm the only 60+ competitor and therefore have to compete against athletes who are 25, 35, or in one recent instance 45 years younger. This isn't necessarily good, which is why I would love to see more -- make that MANY more -- 50+ athletes competing in martial-arts tournaments. But I compete just the same.
Okay, so why bother? Well, let me offer a few reasons why you should come out of retirement or take up Taekwondo or another martial art at this point in your life.
1. Fitness is forever. The average American adult is destroying his or her health in a variety of ways, generally by eating too much and exercising too little. So if your doctor clears you to begin a fitness program of gradually increasing intensity, you would be wise to consider Taekwondo or another martial art. You need to make fitness a permanent part of your life, and doesn't it make sense to choose an activity that also teaches you how to defend yourself from an attack? Of course. But at a certain point your training needs to be put to the test, and that's where tournaments come in. By training with a tournament date in mind, you'll push yourself beyond your usual limits while preparing, and on the day of the tournament you'll give 100%, not 75%, when hundreds of eyes are on you.
2. Charting your progress. Your success in the training hall may or may not reflect your level of competence. Whether you specialize in forms, weapons, or sparring, you need to face new competition -- athletes from other schools and perhaps other styles -- in order to get a genuine progress check. If you're consistently #1 in sparring at your school but consistently #10 in tournaments, allow reality to set in. The message is clear: you've got ability, but you haven't yet invested the hours that some other athletes have. Competing in tournaments is an exciting and sometimes humbling experience. This is good. Martial artists shouldn't wear rose-colored glasses. If you want to get better, work harder.
3. Because you can. Call me old-fashioned, but I believe that if you have some talent, you're supposed to use it. Billions of people on this planet don't have the health or resources to engage in sports, so I believe it's a bit offensive for capable people to behave as though they're incapable. If you sit on the couch long enough, well, yes, you'll become incapable. But this is not nearly the same thing as being born physically or mentally challenged. So it's up to you to push yourself and use what God gave you.
I compete in martial-arts tournaments for the same reason that many people run marathons, even though they can't possibly win . . . or play golf even though they'll never beat Tiger Woods . . . or shoot hoops at a local gym even though they'll never be drafted by the Miami Heat . . . or play tennis even though they'll never be invited to Wimbledon. I do it because I can . . . and because striving is its own reward.
If you're 50+ and active in the martial arts, sign up for a local tournament. And if you haven't tried the martial arts yet, remember that age isn't a barrier. Find a senior-friendly school, and join the family.
Enjoy yourself. Compete.
I can get cute and just ask, "Why not?" Or I can say, with great authority, that most folks 60, 70, or older actually don't compete. I'm 67 and still young by the way I define old and young, but I can tell you that I'm virtually always the oldest competitor in every tournament I attend. Sometimes I'm the only 60+ competitor and therefore have to compete against athletes who are 25, 35, or in one recent instance 45 years younger. This isn't necessarily good, which is why I would love to see more -- make that MANY more -- 50+ athletes competing in martial-arts tournaments. But I compete just the same.
Okay, so why bother? Well, let me offer a few reasons why you should come out of retirement or take up Taekwondo or another martial art at this point in your life.
1. Fitness is forever. The average American adult is destroying his or her health in a variety of ways, generally by eating too much and exercising too little. So if your doctor clears you to begin a fitness program of gradually increasing intensity, you would be wise to consider Taekwondo or another martial art. You need to make fitness a permanent part of your life, and doesn't it make sense to choose an activity that also teaches you how to defend yourself from an attack? Of course. But at a certain point your training needs to be put to the test, and that's where tournaments come in. By training with a tournament date in mind, you'll push yourself beyond your usual limits while preparing, and on the day of the tournament you'll give 100%, not 75%, when hundreds of eyes are on you.
2. Charting your progress. Your success in the training hall may or may not reflect your level of competence. Whether you specialize in forms, weapons, or sparring, you need to face new competition -- athletes from other schools and perhaps other styles -- in order to get a genuine progress check. If you're consistently #1 in sparring at your school but consistently #10 in tournaments, allow reality to set in. The message is clear: you've got ability, but you haven't yet invested the hours that some other athletes have. Competing in tournaments is an exciting and sometimes humbling experience. This is good. Martial artists shouldn't wear rose-colored glasses. If you want to get better, work harder.
3. Because you can. Call me old-fashioned, but I believe that if you have some talent, you're supposed to use it. Billions of people on this planet don't have the health or resources to engage in sports, so I believe it's a bit offensive for capable people to behave as though they're incapable. If you sit on the couch long enough, well, yes, you'll become incapable. But this is not nearly the same thing as being born physically or mentally challenged. So it's up to you to push yourself and use what God gave you.
I compete in martial-arts tournaments for the same reason that many people run marathons, even though they can't possibly win . . . or play golf even though they'll never beat Tiger Woods . . . or shoot hoops at a local gym even though they'll never be drafted by the Miami Heat . . . or play tennis even though they'll never be invited to Wimbledon. I do it because I can . . . and because striving is its own reward.
If you're 50+ and active in the martial arts, sign up for a local tournament. And if you haven't tried the martial arts yet, remember that age isn't a barrier. Find a senior-friendly school, and join the family.
Enjoy yourself. Compete.
Wednesday, October 9, 2013
Balance and Aging
Rumor has it that we get wiser as we get older. If that's true -- and, frankly, I have my doubts -- it's one of the rare benefits of the aging process. Let's face facts: the older you get, the more problems you can encounter. And one of the most troublesome is a diminished sense of balance.
You can have balance issues at any age, of course, but the potential causes seem to accumulate with age, ranging from inner-ear changes to high blood pressure to reduced feeling in the feet. The first step in countering balance issues is to see your doctor and let him or her know what's going on. If the doctor agrees that exercise can help you compensate for the balance problems, you should think seriously about the potential benefits of Taekwondo and other martial arts.
Since Taekwondo is a kicking-oriented martial art, you spend a lot of time on one foot rather than two. And this means that you get to challenge your sense of balance on a regular basis. The more you challenge, the more stable you can become.
One simple way to begin is with an ankle-loosening exercise. Place your hands on your hips, and raise one leg so that the thigh is parallel to the floor. While holding this position, gently rotate the ankle of the raised leg, first in one direction, then in the other. It's helpful to bend the knee of your supporting leg slightly, since the joint then becomes an adjustable stabilizing unit. If you wobble a bit, not to worry. With practice the warm-up exercise will become routine. After working one leg, switch to the other.
It's important to practice this exercise in a safe area, one that's free of objects that could cause injury if you fall. If you have a thick mat, you can try practicing on that. If not, try standing close to a wall so that you can use one of your hands for extra stability if you need it. Just be sure that the wall is clear of all furniture that could be hazardous should you lose your balance and fall.
After working on this ankle warm-up, work on gentle kicks. Once again raise a leg so that the thigh is parallel to the floor. Then gently extend the leg into a waist-high kick, and bring the leg back to the starting position. Do 5-10 kicks before switching to the other leg. The power of the kick is unimportant. Right now we're simply working on balance issues. The more you practice balancing on one foot while changing your upper-body position [and your center of gravity], the more "muscle memory" you build into the maneuvers.
While you're working on challenging your sense of balance in this way, you should also begin -- again with your doctor's approval -- a strength-building program. Without question, improving your leg strength is one of the most important ways to compensate for a diminished sense of balance. If you have access to a gym, try using the leg-extension, leg-curl, and leg-press machines. If you're working out at home and don't have a lot of equipment, begin with knee bends. But don't bend the old knees too far; just get low enough that you feel the muscles working. And try to keep your upper-body weight back, not forward. You don't want to be bent over your legs.
An alternate way of doing knee bends is to place a strong, stable chair behind you. Sit until your butt just touches the seat, and then stand up again. Repeat this motion until your legs begin to feel fatigued. Over a period of weeks this simple exercise can help you regain the kind of leg strength that can overcome age-related balance issues. Strong legs won't make balance issues disappear, but they can often spell the difference between staying upright and falling.
I wish I could say that practicing Taekwondo or another martial art will eliminate age-related balance problems, but that's not the case. By challenging your sense of balance religiously and by keeping your legs as strong as possible, however, you'll greatly improve your chances of compensating for what could become a life-threatening problem. If you've been "retired" from the martial arts for too long, get back on track. And if you've never enjoyed the experience, remember that it's never too late to put the power of Taekwondo to work for you.
You can have balance issues at any age, of course, but the potential causes seem to accumulate with age, ranging from inner-ear changes to high blood pressure to reduced feeling in the feet. The first step in countering balance issues is to see your doctor and let him or her know what's going on. If the doctor agrees that exercise can help you compensate for the balance problems, you should think seriously about the potential benefits of Taekwondo and other martial arts.
Since Taekwondo is a kicking-oriented martial art, you spend a lot of time on one foot rather than two. And this means that you get to challenge your sense of balance on a regular basis. The more you challenge, the more stable you can become.
One simple way to begin is with an ankle-loosening exercise. Place your hands on your hips, and raise one leg so that the thigh is parallel to the floor. While holding this position, gently rotate the ankle of the raised leg, first in one direction, then in the other. It's helpful to bend the knee of your supporting leg slightly, since the joint then becomes an adjustable stabilizing unit. If you wobble a bit, not to worry. With practice the warm-up exercise will become routine. After working one leg, switch to the other.
It's important to practice this exercise in a safe area, one that's free of objects that could cause injury if you fall. If you have a thick mat, you can try practicing on that. If not, try standing close to a wall so that you can use one of your hands for extra stability if you need it. Just be sure that the wall is clear of all furniture that could be hazardous should you lose your balance and fall.
After working on this ankle warm-up, work on gentle kicks. Once again raise a leg so that the thigh is parallel to the floor. Then gently extend the leg into a waist-high kick, and bring the leg back to the starting position. Do 5-10 kicks before switching to the other leg. The power of the kick is unimportant. Right now we're simply working on balance issues. The more you practice balancing on one foot while changing your upper-body position [and your center of gravity], the more "muscle memory" you build into the maneuvers.
While you're working on challenging your sense of balance in this way, you should also begin -- again with your doctor's approval -- a strength-building program. Without question, improving your leg strength is one of the most important ways to compensate for a diminished sense of balance. If you have access to a gym, try using the leg-extension, leg-curl, and leg-press machines. If you're working out at home and don't have a lot of equipment, begin with knee bends. But don't bend the old knees too far; just get low enough that you feel the muscles working. And try to keep your upper-body weight back, not forward. You don't want to be bent over your legs.
An alternate way of doing knee bends is to place a strong, stable chair behind you. Sit until your butt just touches the seat, and then stand up again. Repeat this motion until your legs begin to feel fatigued. Over a period of weeks this simple exercise can help you regain the kind of leg strength that can overcome age-related balance issues. Strong legs won't make balance issues disappear, but they can often spell the difference between staying upright and falling.
I wish I could say that practicing Taekwondo or another martial art will eliminate age-related balance problems, but that's not the case. By challenging your sense of balance religiously and by keeping your legs as strong as possible, however, you'll greatly improve your chances of compensating for what could become a life-threatening problem. If you've been "retired" from the martial arts for too long, get back on track. And if you've never enjoyed the experience, remember that it's never too late to put the power of Taekwondo to work for you.
Friday, September 13, 2013
Vibration-assisted stretching
I could never do a full side split, even when I was in my twenties. I could get pretty close -- a matter of a few inches -- but I just couldn't get all the way into it. It's a genes thing, apparently. And now that I'm 67, I find that my side splits are no longer just a few inches from the floor. If an elephant sat on my shoulders, maybe I'd get there. But then, of course, I'd also never walk again.
Nevertheless, working on the side split is still part of my daily Taekwondo routine, partly because it's a challenge and partly because I'm still a tournament competitor. Several of the forms, or poomsae, that I must perform in competition rely heavily on side kicks, and higher side kicks score better than side kicks that might perhaps threaten an opponent's ankles.
A couple of months ago I ran across something I had never heard of: vibration-assisted stretching. I found a reference to this stretching method at Save Yourself, an excellent health-related website published by Paul Ingraham. Paul and I traded emails, and I began to do some Internet research on the subject. Turns out there's a fair amount of scientific work being done on the subject of vibration-assisted stretching, so I began applying the concept to my own training as best I could.
But let's back up a step. What is vibration-assisted stretching? The idea is that an athlete -- a gymnast, let's say, or a Taekwondo student -- gets into position for a side split, then applies gentle vibration to each leg while stretching. The concept, as this non-scientist understands it, is that the vibrations prompt the muscles to contract and relax rapidly, and this in turns allows the stretch to improve without pain.
So far so good. I looked online for vibration stretching machines and was able to find a number of fairly exotic items that sold for $4,000 and up. Maybe you can afford that if you're running a popular gym or a physical therapy clinic, but it's not something your average senior martial artist is going to rush out and buy.
Necessity being the mother of invention, I then thought of a simpler and much cheaper alternative: hand-held vibrating massagers, the kind that the local barber uses on your shoulders after cutting your hair.
For $28 I bought two Wahl hand-held vibrating massagers. Two-speed devices, no less! And then I began using the massagers on my legs while working on my side splits. Result: my heels are nearly a foot farther apart now than they were a month ago. That's a pretty big gain in a relatively short time. Is it really the magic of the vibration stimulation? I have no idea. But I learned a long time ago not to second-guess things that seem to work.
Here's how I do the stretching. I lie on my back and spread my legs into a V on a wall. I like to have my butt actually touching the wall to make sure I do as little cheating as possible while I stretch. I then apply one hand-held massager to each leg, concentrating on the adductor muscles -- the muscles on the inside of the leg that feel the pressure when you try a side split. Then I let gravity do the rest. I keep massaging both legs while they gradually come closer to the floor. I do this for a minute or so and stop before anything hurts.
I have no idea whether this approach will help you with your own side splits, but I'm pretty well convinced that the approach works for me. I'm gaining flexibility, and I'm walking away from the training sessions without pain. At this point in my life I don't really care how long it takes to improve. My primary goal is not to get injured, since that would cost me weeks or possibly months of training.
So there you have my poor-man's approach to vibration-assisted stretching. If you have any thoughts on vibration-assisted stretching that you would like to share with our readers, by all means send them in.
Train well; live long.
Nevertheless, working on the side split is still part of my daily Taekwondo routine, partly because it's a challenge and partly because I'm still a tournament competitor. Several of the forms, or poomsae, that I must perform in competition rely heavily on side kicks, and higher side kicks score better than side kicks that might perhaps threaten an opponent's ankles.
A couple of months ago I ran across something I had never heard of: vibration-assisted stretching. I found a reference to this stretching method at Save Yourself, an excellent health-related website published by Paul Ingraham. Paul and I traded emails, and I began to do some Internet research on the subject. Turns out there's a fair amount of scientific work being done on the subject of vibration-assisted stretching, so I began applying the concept to my own training as best I could.
But let's back up a step. What is vibration-assisted stretching? The idea is that an athlete -- a gymnast, let's say, or a Taekwondo student -- gets into position for a side split, then applies gentle vibration to each leg while stretching. The concept, as this non-scientist understands it, is that the vibrations prompt the muscles to contract and relax rapidly, and this in turns allows the stretch to improve without pain.
So far so good. I looked online for vibration stretching machines and was able to find a number of fairly exotic items that sold for $4,000 and up. Maybe you can afford that if you're running a popular gym or a physical therapy clinic, but it's not something your average senior martial artist is going to rush out and buy.
Necessity being the mother of invention, I then thought of a simpler and much cheaper alternative: hand-held vibrating massagers, the kind that the local barber uses on your shoulders after cutting your hair.
For $28 I bought two Wahl hand-held vibrating massagers. Two-speed devices, no less! And then I began using the massagers on my legs while working on my side splits. Result: my heels are nearly a foot farther apart now than they were a month ago. That's a pretty big gain in a relatively short time. Is it really the magic of the vibration stimulation? I have no idea. But I learned a long time ago not to second-guess things that seem to work.
Here's how I do the stretching. I lie on my back and spread my legs into a V on a wall. I like to have my butt actually touching the wall to make sure I do as little cheating as possible while I stretch. I then apply one hand-held massager to each leg, concentrating on the adductor muscles -- the muscles on the inside of the leg that feel the pressure when you try a side split. Then I let gravity do the rest. I keep massaging both legs while they gradually come closer to the floor. I do this for a minute or so and stop before anything hurts.
I have no idea whether this approach will help you with your own side splits, but I'm pretty well convinced that the approach works for me. I'm gaining flexibility, and I'm walking away from the training sessions without pain. At this point in my life I don't really care how long it takes to improve. My primary goal is not to get injured, since that would cost me weeks or possibly months of training.
So there you have my poor-man's approach to vibration-assisted stretching. If you have any thoughts on vibration-assisted stretching that you would like to share with our readers, by all means send them in.
Train well; live long.
Monday, August 19, 2013
2013 New England Open Taekwondo Championship
On Saturday, October 19th, Grandmaster Young A. Kwon will once again host one of the most important Taekwondo tournaments of the year: the 21st Annual New England Open Taekwondo Championship. And based upon last year's packed house, I'd say it's wise to register for this event as soon as possible. The tournament offers four competitions: sparring, forms, breaking, and power breaking.
Grandmaster Kwon, a 9th-degree Kukkiwon black belt, has as usual made sure there's room for the seniors among us. Top age group is 51+, so if you're closing in on 70, as I am, you won't have to compete against 18-year-olds. I found last year's tournament to be fairly judged, with scores based only upon your performance -- not upon how well you know the judges. That's a problem with some tournaments, I'm sorry to say, but definitely not this one.
This year's New England Open Taekwondo Championship will be held in the Tewksbury Memorial High School gym in Tewksbury, Massachusetts. It's an easy drive for competitors from Southern Maine, New Hampshire, Connecticut, and Massachusetts. And once again I expect to see competitors from more distant states -- New Jersey among them. For me the tournament requires an overnight stay, of course, but the event is well worth the extra effort. The competition is excellent; the judging is first-rate; and the Taekwondo camaraderie is outstanding. Grandmaster Kwon is a most gracious host. You don't need to bring home a medal in order to feel that this was a day very well spent.
If you're serious about Taekwondo -- as either a senior competitor or as a devoted spectator -- this is a tournament you'll not want to miss. For more information, including a link to the tournament's registration package, visit Kwon's Taekwondo online.
I wait all year for this tournament, so I'm truly looking forward to the 2013 version. Hope to see you there. Remember, preregistration makes a great deal of sense for this event.
All the best,
Russ Johnson
Grandmaster Kwon, a 9th-degree Kukkiwon black belt, has as usual made sure there's room for the seniors among us. Top age group is 51+, so if you're closing in on 70, as I am, you won't have to compete against 18-year-olds. I found last year's tournament to be fairly judged, with scores based only upon your performance -- not upon how well you know the judges. That's a problem with some tournaments, I'm sorry to say, but definitely not this one.
This year's New England Open Taekwondo Championship will be held in the Tewksbury Memorial High School gym in Tewksbury, Massachusetts. It's an easy drive for competitors from Southern Maine, New Hampshire, Connecticut, and Massachusetts. And once again I expect to see competitors from more distant states -- New Jersey among them. For me the tournament requires an overnight stay, of course, but the event is well worth the extra effort. The competition is excellent; the judging is first-rate; and the Taekwondo camaraderie is outstanding. Grandmaster Kwon is a most gracious host. You don't need to bring home a medal in order to feel that this was a day very well spent.
If you're serious about Taekwondo -- as either a senior competitor or as a devoted spectator -- this is a tournament you'll not want to miss. For more information, including a link to the tournament's registration package, visit Kwon's Taekwondo online.
I wait all year for this tournament, so I'm truly looking forward to the 2013 version. Hope to see you there. Remember, preregistration makes a great deal of sense for this event.
All the best,
Russ Johnson
Wednesday, July 31, 2013
Training for Baby Boomers Only
Here's a great story in the making. 57-year-old Harry Grimm, a martial-arts student for more than 30 years, spent 19 years running an extremely successful all-ages karate school in Massachusetts. Then about seven years ago, after moving to Naples, Florida, Harry decided to embark on what he calls his "semi-retirement project": operating a martial-arts school exclusively for adults 40 and over.
As I've noted in this blog before, all across America you can find thousands of instructors teaching millions of kids. And the kids, of course, are the great future of the martial-arts. But because the kids vastly outnumber the adults who are currently training, many martial-arts seniors begin feeling that maybe they're too old, or too slow, or not limber enough . . . and consequently retire to the couch, TV remote in hand.
Enter Harry Grimm, one man who's determined to make a difference. He believes that there are an unlimited number of baby boomers who either want to resume training in an adults-only program or who would like to take up a martial art in their golden years. What better place than Florida to pursue the dream? So he started up Bucket List Martial Arts, a place where folks over 40 could master karate and perhaps even earn a black belt before, well, kicking the bucket. His research had indicated that earning a black belt was way up there on the "bucket list" of many seniors, so he began offering a way for serious students to jump in with both feet and fists.
Yes, there are plenty of senior-friendly exercise programs out there. Yes, there are plenty of seniors who join each other for the health benefits of long walks. But the martial arts offer something special: a comprehensive mind-body activity that, if you're fortunate, will become a way of life rather than a brief fling with the fitness program du jour.
Harry is still trying to reach his target audience in the Naples area, and currently teaches a number of 40+ students in either private or group lessons. Although there's no tidal wave of 40+ students yet, we think there's a good chance that it will materialize. His program has gotten excellent press in the local community, and without question there are thousands of prospective students who would benefit greatly from martial-arts training.
So you don't live in Naples, Florida? Well, maybe you know someone who does. Either way, you can contact Harry at office@bucketlistmartialarts.com. If you've had the martial arts on your mind, it's time to stop thinking and start doing.
As I've noted in this blog before, all across America you can find thousands of instructors teaching millions of kids. And the kids, of course, are the great future of the martial-arts. But because the kids vastly outnumber the adults who are currently training, many martial-arts seniors begin feeling that maybe they're too old, or too slow, or not limber enough . . . and consequently retire to the couch, TV remote in hand.
Enter Harry Grimm, one man who's determined to make a difference. He believes that there are an unlimited number of baby boomers who either want to resume training in an adults-only program or who would like to take up a martial art in their golden years. What better place than Florida to pursue the dream? So he started up Bucket List Martial Arts, a place where folks over 40 could master karate and perhaps even earn a black belt before, well, kicking the bucket. His research had indicated that earning a black belt was way up there on the "bucket list" of many seniors, so he began offering a way for serious students to jump in with both feet and fists.
Yes, there are plenty of senior-friendly exercise programs out there. Yes, there are plenty of seniors who join each other for the health benefits of long walks. But the martial arts offer something special: a comprehensive mind-body activity that, if you're fortunate, will become a way of life rather than a brief fling with the fitness program du jour.
Harry is still trying to reach his target audience in the Naples area, and currently teaches a number of 40+ students in either private or group lessons. Although there's no tidal wave of 40+ students yet, we think there's a good chance that it will materialize. His program has gotten excellent press in the local community, and without question there are thousands of prospective students who would benefit greatly from martial-arts training.
So you don't live in Naples, Florida? Well, maybe you know someone who does. Either way, you can contact Harry at office@bucketlistmartialarts.com. If you've had the martial arts on your mind, it's time to stop thinking and start doing.
If you belong to a senior-friendly school or have a compelling story about seniors in the martial arts, please send us an email. We'd like to share the story.
In the meantime, we send good wishes to Harry Grimm, who's fighting the good fight down there in Naples, Florida. All the best, Harry.
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