Post Awesomeness Letdown

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Yesterday was awesome. Lots of activity, lots of fun, even met a few new people. In yesterday’s post, I’d worried I’d over-extended my capabilities. Today I was sore, but not too sore to move and lift and do errands. That tells me my activity level was about where it should be. Kind of scary, now that I think of how much energy I expended. Next test is…can I recover in time to do it all again next Monday? I hope so, cause it’s been a long time since I’ve had that kind of fun. I missed it.

So where’s the letdown? It’s in the fact that I have to wait until next week to do it again.

An Exhausting Day

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Yes. My first post back is rather mundane. Sorry. I won’t say nothing exciting happened…just nothing that translates well to blog. Went to an aerobics class (TurboKick, for those who know what that is) and it wiped me out. The drive back gave me enough of a rest for me to get through teaching a private lesson. Then around 5ish, I realized I was bored. I looked on Meetup and the only thing that seemed interesting to me at the time was sand volleyball. Met some fun new people, had a blast getting back into the rhythm of volleyball. Managed to get myself all dirty. In short, I wonder if I over-extended myself today. Guess I’ll find out tomorrow. And I wonder if I’ll have the energy to do it again next Monday, because today was a lot of fun!

4 Exercises for Self-Defense

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*Note: This is a reprint of an article I wrote under another name a while back.*

No one denies there is a physical component to self-defense. I normally recommend a total body workout; however, not everyone has the time or desire to spend several hours a week working out. There are a couple of types of exercise I recommend for those who have only a couple hours each week. There are also a couple of specific exercises I recommend.

1. Aerobic. Aerobic exercise increases your body’s ability to bring in and process oxygen. Among the many benefits of aerobic exercise, increased efficiency in bringing in and processing oxygen increases endurance during prolonged, moderate effort such as jogging quickly. It also helps decrease how long it takes for your heart and respiration to return to normal. The ability to keep going is essential in getting out of a dangerous situation.

2. Interval training. Interval training combines aerobic exercise with anaerobic exercise. In plain terms, you give maximum effort for a short period of time (usually between 30 seconds and 3 minutes), then you recover by doing moderate effort exercises. For example, you might sprint 150 to 200 yards, then slow jog for another 2-300 yards before sprinting again. As you might imagine, this kind of training could be very useful in breaking away from someone and then outlasting him.

3. Squat jumps. First, a description: stand upright with feet about shoulder-width apart, squat down as low as you can go (or until your thighs are parallel to the floor, whichever is first), hold the position for a second, then jump as high as you can. That’s 1 rep. Why squat jumps? Squat jumps work on increasing explosive power. By increasing your explosive power for jumping, you’ll be able to jump further, faster, and with less preparation than you otherwise would be able to—very handy for jumping out of the way of an oncoming car.

4. Post-exercise stretching. Okay, so it’s not an exercise in and of itself, but stretching to increase your flexibility is probably one of the best things you can do in the world of physical self-defense. For example, the classic chicken wing hold. (Someone doubles your arm behind you and tries to put your hand between your shoulder blades, thus putting severe pressure on your shoulder.) With a high range of motion (ROM), this technique requires an extra couple of steps in order to work. The time it takes them to accomplish these extra steps may be enough time for you to escape. One other thing to consider is increased flexibility reduces the chance of injury during physical exertion.

Please keep in mind, I am not a licensed personal trainer. Before you begin any physical training, I highly recommend you speak with a personal trainer. They will ask several questions, and use your answers to create an exercise regimen tailored to your current physical condition. They will also demonstrate the proper way to perform various exercises and help keep you motivated.