Weak Fitness

Are you training 5 days a week, eating limited carbs and still not building muscle as you desire?

If you think it takes spending hours upon hours in the gym, hammering the iron relentlessly, you can relax. I can show you 5 simple ways to triple your muscle gains immediately!

Drink more water – Water is the most critical nutrient for muscle growth. It is the number one essential element that’s so overly discarded when it comes to weight training and building muscle. If you are only 10% dehydrated, your strength levels will drop a whopping 50% when training.

If you want to boost your training performance and muscle gains, tilt the bottle, the water bottle that is. Hydrate your muscles well so they have the ability to push 100% each training session.

Eat carbs – Most people are on the low-carb frenzy and trying to build muscle. That just won’t work. If you want to build muscle and boost strength you have to eat carbs. They are the primary source of energy for activity and for weight training.

When you train heavy with maximum intensity you deplete your glycogen stores. This leads to a greater need of carbohydrates for fuel and glycogen replenishment.

Limit your training – While most people think more is better, the exact opposite is true when it comes to weight training and building muscle.

When you weight train you tear down your muscle tissue. Rest is what allows your damaged muscle tissue to repair and rebuild. Without adequate rest, your muscles will not grow properly.

Employ compound exercises – A compound exercise is a multi-joint movement that allows all the muscles and joints of the specific area to execute the movement.

When you do a compound exercise you are working all the muscles in that group simultaneously, improving your core and allowing you to lift more weight resulting in greater muscle growth.

Lift heavy weight – To build muscle you must continually increase the demands on the musculoskeletal system every training session. Your muscle will grow when they are forced to overload.

The idea is to constantly overload your muscles through increased poundage or repetitions every workout to improve muscle strength and size. If you don’t give your muscles a reason to grow, they won’t.

Building muscle doesn’t have to be hard. Simply by employing these 5 easy steps you can triple your muscle gains in no time flat.

If you have been training in an effort to gain muscle or strength, you know that the goal is usually to lift heavier and heavier weights.  While this goal is definitely useful if you are trying to add strength and muscle mass, it should be noted that the actual lifting of heavy weights is not the main cause of muscle building.  Instead, building muscle seems to be mainly the result of lowering weights.

You see, most exercises include 3 separate phases:

1. Concentric
This is the actual lifting portion of the exercise.  This is when you lift yourself over the bar in a chin-up or push yourself up during a push-up.

2. Eccentric (Negative)
This is the lowering portion of the exercise.  When you lower yourself after completing a pull-up or lower the dumbbells to your sides after completing a biceps curl, you are performing an eccentric, or negative, muscle action.

3. Isometric
This is the portion of the lift where there is no movement at all.  In the majority of weight training exercises this portion of the movement only lasts for a tenths of a second.

The interesting thing is that exercise scientists have found that most muscle damage occurs during the lowering (eccentric) portion of the movement.  Since it is known that muscle damage is what stimulates muscle building, this has led many to focus on the eccentric phase in their efforts to gain muscle.

Whether or not this is a good strategy is still debatable, but the vast majority of evidence says that emphasizing the eccentric portion of an exercise, while still performing the other two phases, may lead to faster muscle gains.

There are several ways of doing this.  The most popular and easiest (no coincidence there) is to simply slow down the eccentric portion of a movement.  It is usually best for the eccentric phase to take anywhere from 2-8 seconds.  The exact length of time will depend on your specific goals and the movement you are performing.

Another option for prioritizing the eccentric portion of the exercise is to use eccentric-only repetitions.  For example, in the biceps curl you would have a partner assist in lifting the weight and then lower it by yourself. A useful fact to keep in mind when doing this is that you are stronger eccentrically than you are concentrically.  What this means is that you can use more weight for an eccentric-only lift than you can for a traditional lift which includes all concentric and eccentric muscle actions.

The benefits of this method are great, but so are the downsides.  Eccentric-only lifts can lead to rapid strength and size gains, but the potential for injuries is great since you are using such heavy weights.  For this reason, it is not recommended to use eccentric-only lifts with more than you can safely lift in a traditional exercise, unless it is part of a scientifically designed training program under the guidance of a professional strength coach.

There are many other ways to incorporate eccentrics into your training program, but I think you get the idea.  But keep in mind, if you are struggling with how to gain muscle as fast as possible it’s not just how much you lift, it’s also how much you lower.

The Perfect Exercise for Boomers and Seniors As a health and fitness expert, I am often asked what exercises are best for Boomers and Seniors. My answer is always, “Water Aerobics, and swimming.”

Gravity is a very important factor in the aging process. In going from being four legged animals to human bipeds, our bodies are forced to change from a suspension mode to a compression mode.

What does this mean relative to aging? Well, for starters, the joints from the spine to the hips to the knees are under constant pressure. This pressure can result in the breakdown of cartilage, bone damage and…PAIN!

With Water Aerobics and swimming, the pressure from gravity is removed, causing decreased stress on the skeletal structure.

Less Stress =Less Pain When the pain factor is lessened, it becomes far easier to exercise more frequently and for greater periods of time. Also, when the stress on the joints is diminished, there is less damage and consequently, a slowing down of the body’s aging process.

And who doesn’t want that?

I have been swimming and doing Water Aerobics almost every day for 20 years!

This satisfying exercise has enabled me to be slender, flexible and strong up to now…in my 70’s.

Warm up properly, and reduce the risk of sports injury!

The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.

The Warm Up

An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity.

Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature, while also increasing the body’s muscle temperature. By increasing muscle temperature you’re helping to make the muscles loose, supple and pliable.

An effective warm up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons and joints for more strenuous activity.

Keeping in mind the aims or goals of an effective warm up, we can then go on to look at how the warm up should be structured.

Obviously, it’s important to start with the easiest and most gentle activity first, building upon each part with more energetic activities, until the body is at a physical and mental peak. This is the state in which the body is most prepared for the physical activity to come, and where the likelihood of sports injury has been minimized as much as possible. So, how should you structure your warm up to achieve these goals?

There are four key elements, or parts, which should be included to ensure an effective and complete warm up. They are:

The general warm up

Static stretching

The sports specific warm up and

Dynamic stretching.

All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come. This process will help ensure the athlete has a minimal risk of sports injury.

Lets have a look at each element individually.

1.) General warm up

The general warm up should consist of a light physical activity. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete. Although a correct general warm up for the average person should take about five to ten minutes and result in a light sweat.

The aim of the general warm up is simply to elevate the heart rate and respiratory rate. This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch. Which bring us to part two.

2.) Static stretching

Static stretching is a very safe and effective form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall flexibility. During this part of the warm up, static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes.

Static stretching is performed by placing the body into a position whereby the muscle, or group of muscles to be stretched is under tension. Both the opposing muscle group (the muscles behind or in front of the stretched muscle), and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and tendons to lengthen.

This second part of an effective warm up is extremely important, as it helps to lengthen both the muscles and tendons which in turn allows your limbs a greater range of movement. This is very important in the prevention of muscle and tendon injuries.

The above two elements form the basis, or foundation for a complete and effective warm up. It is extremely important that these two elements be completed properly before moving onto the next two elements. The proper completion of elements one and two, will now allow for the more specific and vigorous activities necessary for elements three and four.

3.) Sport specific warm up

With the first two parts of the warm up carried out thoroughly and correctly, it is now safe to move onto the third part of an effective warm up. In this part, the athlete is specifically preparing their body for the demands of their particular sport. During this part of the warm up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event.

4.) Dynamic stretching

Finally, a correct warm up should finish with a series of dynamic stretches. However, this form of stretching carries with it a high risk of injury if used incorrectly. It should really only be used under the supervision of a professional sports coach or trainer. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established.

Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.

During this last part of an effective warm up it is also important to keep the dynamic stretches specific to the athletes particular sport. This is the final part of the warm up and should result in the athlete reaching a physical and mental peak. At this point the athlete is most prepared for the rigors of their sport or activity.

The above information forms the basis of a complete and effective warm up. However, I am well aware that this entire process is somewhat of an ‘ideal’ or ‘perfect’ warm up. I am also well aware that this is not always possible, or convenient in the real world. Therefore, the individual athlete must become responsible for assessing their own goals and adjusting their warm up accordingly.

For instance, the time you commit to your warm up should be relative to your level of involvement in your particular sport. So, for people just looking to increase their general  health and fitnessl o, a minimum of five to ten minutes would be enough. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up.

Core strength and stability is increasingly recognized as a vital part of fitness. So what is it and how do you go about getting it? The past five years have seen growing interest in resistance, or weight training programs, aimed at achieving core strength and stability. While some of us might think apples when we hear the word ‘core’, the word certainly doesn’t refer to a throw-away aspect of fitness.

What is core strength? The muscles of the ‘core’ are primarily those of the trunk and pelvis. The core muscles stabilize the spine and effectively move the body with varying loads. If the trunk muscles are weakened, then posture and movement can be affected significantly. The core muscles are necessary for effective transfer of energy from large to small muscle groups – especially when performing sports-specific movements. In recent years there has been a shift to an emphasis on ‘functional’ training, i.e. making training as realistic as possible so it has direct applicability to a particular sport. This type of training attempts to anticipate and mimic movements that occur during sport, such as twisting and turning. It is believed that training for core strength and stability can lower the risk of injury and increase power application for sports performance. Strengthening the core muscles of the trunk and pelvis provides a stable platform for the actions of the shoulder, arm and leg muscles. Pilates exercises are a popular and effective way to develop core strength and stability.

Muscles of the trunk and pelvis – Some of the most important muscles of the core are the deeper abdominal muscles that wrap and protect the spine the abdominal muscles that run along the front and sides of the abdomen the erector muscles of the lower back and the muscles of the pelvic floor and hips. Having a so-called ’six pack’ of abdominal muscles does not necessarily mean having good core strength and stability. Some of the most important ‘core’ muscles actually lie underneath the six-pack and, together with the erector muscles of the spine, help maintain good posture and balance during daily activity. This means that just doing sit-ups for the abs will not usually be enough to develop core strength.

Training for core strength and stability The major aim of core strength training is to perform exercises that closely resemble specific movements during a particular sport. Emphasis should be placed on diagonal and rotational movements, and promoting balance and strength by performing exercises standing or sitting on different (including unstable) surfaces such as balance beams, wobble boards, foam rollers, and fit balls. Training should emphasis a balance between developing agonist (prime movers) and antagonist muscles. In many sports, movements are performed while balancing on one leg, or shifting the body weight from one leg to another, and so exercises mimicking these actions should be incorporated into the training program. Examples include a kicking a football while on the run and pushing hard while cycling up steep hills.

Exercises to improve core strength Since there are several different trunk, back and pelvic muscles that make up the ‘core’, it is important to perform a variety of exercises that target these muscle groups. Core strength can be developed by performing:Pilates exercises, Standard abdominal exercises (such as sit ups and crunches) Fit ball exercises (including roll outs, walk outs, sit ups, leg lifts, and jack knifes) Resistance training exercises with an emphasis on deadlift, squat and lunge exercises, as well as ‘power’ exercises using ‘Olympic’-style lifts (cleans, clean and press, and push press) Medicine ball training (overhead throwing to a partner, side throw, rugby passing, lunge exercises holding the medicine ball above the head) Balancing exercises on a wobble board, balance beam, or foam roller (standing on one or both feet, walking forwards and backwards, with eyes open or eyes closed). Although not absolutely necessary, these exercises provide another level of stimulation and are encouraged whenever there is access to such specialist equipment.

For over a decade now, I have been a drug-free competitive bodybuilder, and I can tell you first hand what it takes to develp an athletic, muscular body. In this article I want to tell ya, the top five tips to do just that.

Tip #1 Stick with basic exercises!

Do exercises that place a higher demand on your body and involve more muscle groups then just one. Examples include squat, presses, dips, chins, rows, and deadlifts. If you don’t know how to do them properly hire a personal trainer. If you have pain an injure yourself seek the advice of an orthopedic, chiropractor, or physical threrpist. These exercises will give you more “bang for your buck”.

Tip #2 Vary your repetitions and weight loads!

The human body posseses different types of muscle fibers and in order to recruit these different types, you need to work with the higher reps and lower reps. Rest intervals between sets, tempo within set, and how hard you work will greatly affect your outcome.

What I mean by that is if you want just strength, generally workout with loads between 3-5 reps and about 3-4 minutes of rest between sets. If it’s more strength and size train with loads between 8-12 and rest about 90 seconds between sets, and pay strict attention to tempo and how fast you move the weight (a bit slower here). And lastl if it’s endurance, seek extremely high reps 30, 50, or more. This may be good for boxers and swimmers seeking endurance.

Tip #3 Increase your carbs to at least 2x’s your bodyweight

If you weigh 200 lbs now, aim for at least 400grams of carbs per day. That may sound like a lot and you may not be able to do it right away, but trust me this is one of the keys to increasing your lean muscle mass. I’m not talking about carbs from ice cream, and pizza but “clean carbs”, from oat, sweet potatoes, brown rice, and whole-wheat pasta. By doing this, you store a lot of sugar in your muscles, known as glycogen and that gives you killer workouts. Also it gives your body a constant flow of the hormone insulin which is critical in obtaining more muscle.

Tip #4 Eat about one to one and a half grams of quality protein per lb. of bodyweight

Eating this amount will ensure you’re gettin in enough. Remember, you’re not a sedentary person and your body demands more of this macro nutrient in your diet to help keep the building process going. I find a lot of individuals are under when it comes to protein. You can get some through quality foods like lean steak (file, flank, London broil), chicken breast, turkey breast, and fish. You can also supplement with a high quality whey or casein protein (ideal before bedtime). Keep in mind protein has a high thermic effec as well, and it requires a good amount of calories just to break it down.

Tip #5 Get enough Sleep

I understand this may be a hard one, but it is critical for you if you want to get more muscular. You see your body releases its’ repair hormones at a higher level at night,usually between 10p.m. and 2a.m. It’s the peak time when your body is regenerating and in repairing mode. I suggest 7-8 hours a night. If you can’t get that in, try taking a 30 minute nap at sometime during the day before you sleep to allow the body to recover form the days’ stress and workout.

The Benefits of Exercise

We all know that exercise is good for us but do we really know what all the main benefits are of taking part in physical activity or regular exercise?

Regular exercise and physical activity are vitally important and beneficial for long-term health and well-being.

The health benefits of exercise and physical activity to us all are:- reduced risk of premature death, reduced risk of developing heart disease, reduces high blood pressure or the risk of developing high blood pressure, reduces high cholesterol or the risk of developing high cholesterol, reduced risk of developing colon cancer or breast cancer, reduced risk of developing diabetes, reduces or maintains body weight or body fat, builds and maintains healthy muscles, bones and joints, reduces depression and anxiety, improves psychological well-being, enhanced work, recreation and sport performance.

Aerobic exercise will improve your heart and lung function, lower your heart rate and blood pressure, reduce or maintain body weight and body fat.

Strength training is not just about increasing muscle strength but will also increase strength of tendons and ligaments, it potentially improves flexibility, reduces body fat and increases lean body mass (muscle mass), it can also potentially decrease both systolic and diastolic blood pressure and can lead to positive changes in blood cholesterol, improved glucose tolerance and insulin sensitivity, it will also improve strength, balance and functional ability in older adults.

If you would like to find out more about the right kind of exercise for you then contact Wellow Fitness Centre on 01794 323322 where qualified staff will be happy talk to you and arrange a fitness assessment.

The more work you put into something, the better results you will achieve. This has always been a widely accepted truth that applies to many areas of life. The harder you study, the better grades you will achieve. The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument, the better musician you will become. Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct? Contrary to what you might think, the answer to this question is a gigantic, definite, absolute no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner.

I know what you might be asking yourself…

“What? Spending less time in the gym will actually make me bigger and stronger?”

Yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.

Every single process that occurs within the human body is centered around keeping you alive and healthy. Through thousands of years of evolution the human body has become quite a fine-tuned organism that can adapt well to the specific conditions that are placed upon it. We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc. So what happens when we break down muscle tissue in the gym? If you answered something to the effect of “the muscles get bigger and stronger”, then congratulations! You are absolutely correct. By battling against resistance beyond the muscle’s present capacity we have posed a threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we consistently increase the resistance from week to week the body will continue to adapt and grow.

Sound simple? Ultimately it is, but the most important thing to realize in relation to all of this is that the muscles can only grow bigger and stronger if they are provided with sufficient recovery time. Without the proper recovery time, the muscle growth process simply cannot take place.

Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time, weaken the immune system and send your body into catabolic overdrive.

Most people train way too often and with far more sets than they really need to. High intensity weight training is much more stressful to the body than most people think. The majority of people structure their workout programs in a manner that actually hinders their gains and prevents them from making the progress that they deserve. Here are 3 basic guidelines that you should follow if you want to achieve maximum gains:

1) Train no more than 3 days per week.
2) Do not let your workouts last for longer then 1 hour.
3) Perform 5-8 sets for large muscle groups (chest, back, thighs) and 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).

Take all sets to the point of muscular failure and focus on progressing in either weight or reps each week. If you truly train hard and are consistent, training more often or any longer than this will be counterproductive to your gains!

Lack of time and lack of results are two reasons people give for not exercising. Interval training is a great solution to these two common problems.

Interval training involves short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. Interval training can help you avoid injury that often accompanies non-stop, repetitive activity. It also provides you the opportunity to increase your intensity without burning yourself out in a matter of minutes. Interval training should be based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.

The advantages of interval training are many. It utilizes the body’s two energy production systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles. It uses oxygen to convert carbohydrates from various sources throughout the body into energy. They anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in muscles for short bursts of activity such as sprinting, jumping, or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the most brief of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout. The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of time of each interval. For example, if your habit is to walk 2 miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

When you first start interval training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. Don’t forget the endorphins kick in at about 5 minutes into your workout, so how you feel when you start may be different once the endorphins kick in! Interval training also helps break up the boredom that often comes with doing the same thing day after day.

Be sure to consider these four variables when designing an interval training program.

1. Intensity (speed) of work interval

2. Duration (distance or time) of work interval

3. Duration of rest or recovery interval

4. Number of repetitions of each interval

When you first begin interval training you may only be able to do ONE interval throughout your entire thirty minute workout. That’s okay, we will work up to more. Interval training is proven to work. Most important it does increase calorie-burning potential!

There is no secret in the martial arts that to increase power in a kick or a punch we must increase our core body power. But core body strength is not only for martial artists. Core body strength benefits everybody, from the office worker to the professional athlete.

WHAT HOW AND WHY?

Inherent in the martial artist is the compulsion to push just a little bit further in each training session, to do that extra push up, increase the power in that horizontal strike, kick just a little bit higher. This, of course, is how we get better.

CORE BODY POWER

Your body core provides the foundation of movement of our limbs. Whether you play baseball, basketball, hockey, golf, tennis, et al, a strong body core is important for success. Even if you workout regularly you may not be working the body core muscles you rely on for peak performance.

WHAT IS THE BODY CORE?

Your body core is the midsection of your body, from your groin to your shoulders. Stability, balance and flexibility all rely on a strong core. The success of any physical goal is dependant on your body core – whether you are defending yourself against an attack, knocking a home run out of the park, or jumping to slam dunk a basketball. If the core is not properly conditioned you will increase the chance of injury.

CORE BODY POWER AND THE MARTIAL ARTIST

Working the muscles in your body core will improve the effectiveness of movements in your limbs. That means you can kick higher, punch harder and faster all while staying centered, in control. Also working body core helps to increase the single most important aspect of being a marital artist: The ability to be firmly grounded, anchored in a position with the dexterity to move in and out of that position in a split second.

If you’ve ever seen a Bruce Lee movie you know how fast he could move in a horse stance. Every time he stopped his whole body language showed that he was strong, grounded. The very next second he was on the other side of the room, locked in another horse stance. His incredible core body strength helped him to move quickly and stay grounded.

STRENGTHENING THE BODY’S CORE

The martial arts are an excellent means to strengthen the body core. The exercises strengthen the body core by creating resistance and instability so that the core muscles must respond to maintain balance. But the martial arts are not for everybody. What other ways are there to increase your core body power?

Two popular forms of exercise that develop core body strength are Pilates and Yoga. It is best to get an experienced instructor to teach you how to perform these exercises for best results. Many gyms have instructors on staff and most communities have inexpensive classes ($10-12 and hour) that you can join. Of course, there are a many specialty places popping up that can be quite expensive. It is advisable to start with a reputable community sponsored class to see which form of exercise suits you best.

Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows you to isolate and strengthen core muscles. The first couple of classes may seem difficult but you will be surprised how quickly this form of exercise works to strengthen you body’s core.

Yoga is an excellent way to strengthen the body core. The exercises engage the core muscles to maintain balance and are suitable for any fitness level. The exercises become increasingly more difficult so even if you are a professional athlete you can benefit from this practice. A good instructor will offer exercises that push you just a little bit beyond your comfort level to help you grow.

WHY STRENGTHEN THE BODY CORE?

Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain, improve your strength and mobility, and stay in proper posture.

If you appreciate what your body does for you, you will provide it with nutritious food, hydrate with water and be sure to rest properly. It is also important to understand where our core power comes from and how it provides stability and flexibility to the rest of our bodies.

Shaolin Kung Fu was the Means to Help Monks Sit Longer

Sedentary lives can cause our body core muscles to weaken and become subject to strain, injury, and blocked energy. The Shaolin Kung Fu tradition started when Bodhidharma came to China from India to learn from and teach the Shaolin Monks meditation techniques. When he got there he noticed that the Shaolin monks lacked physical discipline. As students of enlightenment they spent their days sitting, meditating which weakened their bodies and subsequently reduced meditation time.

The problem? Sitting for hours on end takes stamina and discipline. Sitting takes stamina? Sound unbelievable? Try to sit on a hard floor for 30 minutes without moving any part of your body. No looking around, no neck stretches, no knuckle cracking, nothing except for breathing. After that imagine that these monks sat for days on end!

Bodhidharma taught them what is known today as Shaolin Kung Fu to strengthen the body to sit for long periods of time. The moves became a meditation in motion. The exercises strengthened the core body power,i.e., the conduit housing the enlightenment of the inner spirit.

What does that mean for us in the 21st century? Most of us today are not interested in living as monks. None-the-less many of us sit for long hours at work, back curled forward in front of a computer. As a result we are developing many disorders associated with the core, including heart, liver, digestion…etc. Not to mention lack of focus and attention given to the work at hand. If you are not involved in the martial arts, at least look into yoga, Pilates, and increase you core body power.

You will feel better, be more resistant to dis-ease, and perform better in all your extra curricular activities.