Did you know that the iconic movie title ‘Crouching Tiger, Hidden Dragon’ is a Chinese idiom? Wò hǔ cáng lóng 臥虎藏龍; means ‘hidden or unrealized talent.’
An idiom is a phrase or expression with a figurative or metaphorical meaning that is not immediately clear from its literal interpretation. Idioms are often deeply ingrained in a particular culture or language and may not make sense in other contexts or languages.
Idioms are often used in everyday language and may be difficult for non-native speakers to understand, as they often cannot be translated literally. For example, the idiom “break a leg” is a common expression used to wish someone good luck, but its meaning is unrelated to breaking an actual leg.
If you love kung fu, then “Crouching Tiger, Hidden Dragon” is a must-watch film.
History & Background
Crouching Tiger, Hidden Dragon is a 2000 martial arts film directed by Ang Lee, based on the novel by Wang Dulu. The film is set in the Qing Dynasty and tells the story of two warriors, Yu Shu Lien, and Li Mu Bai, who are in love but cannot be together due to their duties.
The film draws on themes from the Wuxia novels of China. The Wuxia genre is a type of Chinese fiction that is characterized by stories of martial arts heroes and their adventures. The term wuxia 武俠 translates to “martial heroes” in English.
The genre has a long history in China, dating back to the Tang dynasty, but it became more popular in the early 20th century with the publication of serialized novels. Wuxia stories typically feature themes of honor, loyalty, and revenge, as well as a focus on martial arts skills and swordplay.
The Crane-Iron Series
Wang Dulu authored over 20 detective and mystery novels before transitioning to writing wuxia novels. He produced 36 wuxia novels, including the Crane-Iron Series Hè tiě xìliè 鶴鐵系列, which follows four generations of youxia 遊俠 (wandering heroes). The series consists of five novels, including:
Crane Startles Kunlun Hè jīng kūnlún 鶴驚崑崙
Precious Sword, Golden Hairpin Bǎojiàn jīn chāi 寶劍金釵
The film Crouching Tiger, Hidden Dragon is renowned for its breathtaking martial arts action scenes, which are beautifully choreographed and executed. The characters move with grace and fluidity, defying gravity and physics with their acrobatic skills.
Kung fu is a prominent feature in Crouching Tiger, Hidden Dragon. The film showcases qingong 輕功, or light body skill, which is a skill that allows characters to move swiftly and gracefully across rooftops and through trees. The characters also use a highly sensationalized version of dim mak 點脈, a technique that involves striking pressure points on the body to cause injury or death. In the film, these techniques are used in the breathtaking fight scenes that demonstrate the characters’ martial arts skills.
Beyond the action, the film has a compelling story that explores themes of love, honor, duty, and loyalty. The characters are complex and well-developed, with their own motivations and conflicts that add depth to the story. The romance between the two main characters, Yu Shu Lien and Li Mu Bai, is also a highlight of the film, adding an emotional layer to the story that is not often seen in the kung fu genre or, more properly, the Wuxia genre.
The movie features stunning fight scenes that showcase the characters’ martial arts skills and their inner conflicts. It also explores themes of love, duty, and honor.
The Origin of “Crouching Tiger, Hidden Dragon:”
The phrase comes from a poem by ancient Chinese poet Yu Xin, which reads, ” Àn shí yí cáng hǔ, pán gēn shì wòlóng 暗石疑藏虎，盤根似臥龍,” meaning “The dark stone is suspected of hiding a tiger, and the coiling giant roots are crouching [hiding] dragon.” It describes a place or situation full of unnoticed masters. ‘Crouching Tiger, Hidden Dragon’ means talent is hidden, and one must look closely to find it, or “talented or dangerous people hidden from view.”
The title connects to the characters Xiaohu and Jiaolong, who have hidden talents and desires. It alludes to the film’s storyline of emotions and secret desires beneath polite society. Xiaohu 小虎 means “little tiger,” and Jiaolong 娇龍means “delicate/lovely dragon.”
In the film Crouching Tiger, Hidden Dragon, Confucianism plays a significant role in the relationship between the characters Yu Shu Lien and Li Mu Bai. As warriors, they are bound by duty and loyalty to their code of honor.
Confucianism
Confucianism is a Chinese philosophy that emphasizes moral values and social order. During the Qing Dynasty, Confucianism was the dominant ideology and shaped Chinese society. It was used to promote social harmony, respect for authority, and obedience to one’s superiors.
During the Qing dynasty in China, Li Mu Bai was a famous swordsman trained in the Wudang style of kung fu. He was close friends with Yu Shu Lien, a skilled female warrior who led a private security company. Despite having romantic feelings for each other, they both felt conflicted about acting on those feelings due to a sense of loyalty to Meng Sizhao, a close friend who had been engaged to Shu Lien before his untimely death.
This loyalty to Meng Sizhao kept them from revealing their feelings to each other, despite their growing emotional connection. Their relationship is further complicated by the Confucian values of duty and honor that governed Chinese society during the Qing dynasty. Both Mu Bai and Shu Lien are committed to their respective roles as warriors, and this sense of duty often takes precedence over their personal desires.
Despite their unspoken love, Mu Bai and Shu Lien share a deep bond and trust each other implicitly. Their relationship is defined by mutual respect, admiration, and a shared sense of duty to their country and their beliefs. As they navigate the complex social and political landscape of Qing dynasty China, their unspoken feelings continue to weigh heavily on them, adding depth and complexity to their characters and the story.
Summary & Conclusion
“Crouching Tiger, Hidden Dragon” is a stunning martial arts film that draws on the rich history of Wuxia novels and Chinese culture. The film’s breathtaking action scenes and compelling story explore themes of love, duty, and honor. The title of the film itself is an allusion to the hidden talents and desires of the characters, and it highlights the importance of looking closely to find hidden talents. The film’s depiction of Confucian values and its portrayal of the complex relationships between its characters add further depth to the story. Overall, “Crouching Tiger, Hidden Dragon” is a modern Kung Fu masterpiece that draws from the historical Wuxia genre. It is a must-watch for fans of kung fu and martial arts films.
Experience the talent and rich cultural themes of “Crouching Tiger, Hidden Dragon.” Whether it’s your first time watching or a chance to rediscover the depth and complexity of the story, this martial arts masterpiece is a must-see. Don’t miss the chance to immerse yourself in a world of honor, loyalty, and love, and appreciate the stunning choreography and masterful storytelling. Watch “Crouching Tiger, Hidden Dragon” now on Amazon Prime.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Step into the world of martial arts like Tai Chi and uncover the ancient teachings passed down from the Old Masters. These mindful movement practices have evolved into various styles and forms, each with its own unique techniques, principles, and philosophies. Tai Chi, known for its slow and fluid movements that promote relaxation and inner calm, is just one of the many martial arts that offer a pathway to physical and mental harmony. Unleash the secrets of these practices and explore the world of martial arts, where you’ll find a universe of possibilities for personal growth and development.
Tai Chi principles are a study of the cycles of nature and the flow of the universe and everything in it.
In this article, we will explore five different martial arts like Tai Chi, and their benefits for the mind and body. We will dive into the world of slow-movement practices and discover various styles, techniques, and philosophies that are perfect for anyone looking for a low-impact workout that promotes health, wellness, and mindfulness. We’ll also take a look at some of the modern science that confirms the wisdom of the Old Masters.
What Are Other Martial Arts Like Tai Chi?
Taijiquan 太極拳 (Tai Chi), Xingyiquan 形意拳, and Baguazhang 八卦掌 are all internal Chinese martial arts. The term “internal martial art” (neijia 內家, literally “inner family”) refers to a style of martial art that focuses on developing internal energy, or qi ( breath/energy 氣). It emphasizes the use of relaxation, breathing, and mental focus to generate power and execute techniques. This is in contrast to external martial arts, which tend to focus more on physical strength and conditioning.
Internal martial arts are often practiced slowly and with a high degree of precision, with the goal of developing a strong mind-body connection and cultivating a deep understanding of the principles of martial arts. In reality, there should be no difference between the internal and external styles of Kung Fu. All complete systems of Chinese Kung Fu will incorporate training methods for strength, conditioning, focus and qigong 氣功 to cultivate the inner feel.
Xingyiquan
Xingyiquan is an internal martial art like Tai Chi, but more aggressive.
Legend says that Marshall Yue Fei founded Xingyiquan. However, this is just a combination of urban legend and Chinese culture. While Yue Fei was a skilled martial artist who played an important role in the history of China, there is no historical evidence to support the claim that he founded Xingyiquan. The style was actually developed centuries later by Li Luoneng 李洛能, who drew on his own experiences and knowledge of other martial arts to create this unique and powerful style. In Chinese culture, where humility is prized, it is common to attribute your work to a famous ancestor rather than taking personal credit. It is also common to draw on the “star power” of famous Old Masters to borrow legitimacy.
Li lived during the 19th century and was born in the Hebei province of China. Li Luoneng was a skilled martial artist who had studied several styles of Chinese martial arts, including Xinyiquan 心意拳 and Tongbeiquan 通背拳, before developing his own style, which he named Xingyiquan. The style is known for its emphasis on simplicity, directness, and power and is characterized by its use of tight spirals within aggressive linear movements and explosive bursts of energy.
Wuxing – The Five Elements
The Chinese Five Elements, also known as Wu Xing 五行, are a set of symbolic representations of the natural world that are used in traditional Chinese philosophy, medicine, and martial arts. The Five Elements are Wood, Fire, Earth, Metal, and Water, each associated with different qualities, emotions, and physical characteristics. In Xingyiquan, the Five Elements are used to represent different fighting techniques and strategies. For example, the Wood element may be associated with a fast, aggressive attack, while the Water element may be associated with a flowing, evasive movement. By practicing techniques associated with each of the Five Elements, Xingyiquan practitioners seek to develop a deep understanding of the principles of martial arts and cultivate a versatile, adaptive fighting style.
Today, Xingyiquan is practiced around the world and is considered one of the major traditional Chinese martial arts. Xingyiquan is said to be highly effective in close combat situations, making it a valuable skill for self-defense.
Baguazhang
The founder of Baguazhang was a Chinese martial artist named Dong Haichuan. Dong was born in Zhu village, China and trained in martial arts as a child. He left his hometown due to poverty, and continued to study martial arts and Taoist training methods on his travels throughout China. Dong eventually synthesized them to create Baguazhang. The style is characterized by its use of circular, flowing movements and its emphasis on the practitioner’s ability to change direction quickly and fluidly.
The Eight Trigrams
Bagua is a martial art like Tai Chi known for it’s circle walking and use of palm strikes.
The Eight Trigrams, also known as Ba Gua, are a set of symbols used in traditional Chinese philosophy, divination, and martial arts. Each of the eight trigrams is comprised of three lines, broken or unbroken, and represents different natural forces and principles. In Baguazhang, a martial art known for its circular, flowing movements, the Eight Trigrams are used as a framework for developing martial techniques and strategies.
Practitioners of Baguazhang use the trigrams to guide their movements and to visualize different combat scenarios. Each trigram is associated with a different animal, such as the dragon or the snake, and with different elements, such as fire or water. By training with the Eight Trigrams, Baguazhang practitioners seek to develop a deep understanding of the principles of martial arts and to cultivate a versatile, adaptable fighting style.
Circle Walking
Bagua circle walking is a fundamental practice of the martial art, where practitioners walk around in a circle while performing various techniques. The circle is seen as a microcosm of the universe, and practitioners use it to develop balance, coordination, and footwork while also cultivating internal energy.
Xingyiquan & Baguazhang In Popular Culture
The art of Baguazhang has been portrayed in popular culture in films such as The One with Jet Li as well as The Grandmaster with Zhang, Ziyi. In The One, Jet Li also plays an evil version of himself from a parallel universe who is a master of Xingyi rather than Bagua, culminating in an epic showdown of Xingyi vs. Bagua! The One is still one of my favorite Jet Li movies of all time! If you’ve never seen it, I highly recommend you watch on Amazon Prime.
The Grandmaster is a film about Bruce Lee’s teacher Ip Man. In the film Zhang, Ziyi plays Gong Er, the daughter of famous Baguazhang master Gong Yutian, and a kung fu master in her own right. Watch The Grandmaster on Amazon Prime.
Yiquan
Yiquan 意拳, also known as Dachengquan 大成拳, is a Chinese martial art that was developed in the early 20th century by a martial artist named Wang Xiangzhai 王薌齋. It is an internal martial art that develops whole-body power, rootedness, and spontaneity. The style is characterized by its use of standing meditation, called zhan zhuang (jaam jong in Cantonese) to cultivate a strong mind-body connection and its emphasis on practical, effective self-defense techniques.
Zhan Zhuang
Zhan Zhuang 站樁 is a type of standing meditation that is often practiced as part of internal martial arts training, including Yiquan and Taijiquan. The term “zhan zhuang” translates to “standing like a post”, and refers to the practice of standing in a fixed position for an extended period of time while focusing on breathing and bodily sensations. The goal of zhan zhuang is to cultivate inner feel, and to develop a strong mind-body connection. The practice is often described as challenging and physically demanding and can be used to develop strength, endurance, and relaxation. Zhan Zhuang is considered an important component of internal martial arts training and is also used by practitioners of qigong, meditation, and other forms of traditional Chinese health and wellness practices.
Aikido
Aikido 合氣道 is a martial art that originated in Japan and is based on the principles of non-resistance and harmonious resolution of conflict. It is sometimes compared to Tai Chi, in that both emphasize balance, flexibility, circular movement and relaxation.
Despite their cultural differences, Aikido and Tai Chi share common principles and practices. For example, they both focus on using the opponent’s energy against them rather than relying on brute force. They also both place emphasis on mindfulness and developing a deeper understanding of oneself and one’s surroundings.
In addition, both Aikido and Tai Chi are considered to be “soft” martial arts, meaning that they prioritize flowing movements and circular patterns over hard, linear techniques. This makes them especially well-suited for practitioners more interested in self-improvement and personal growth than dominating opponents.
Aikido’s fundamental principles include entering, breathing control, triangular principle, turning movements, and redirecting the opponent’s attack momentum. Its curriculum comprises throws, joint locks, and a weapons system that includes bokken (wooden sword), tanto (knife), and jo (short staff).
Aikido is a contemporary martial art developed in Japan by Morihei Ueshiba 植芝 盛平. Morihei Ueshiba developed Aikido in Japan as a means of self-defense that emphasizes protecting both the practitioner and their attacker. To describe this principle, Morihei Ueshiba coined the phrase “masakatsu agatsu katsuhayabi” (正勝吾勝勝速日), which means “true victory, final victory over oneself, here and now.” He based Aikido on his martial studies, philosophy, and religious beliefs, with the primary goal being to overcome oneself rather than cultivate violence or aggressiveness.
Origins of Aikido
Daitō-ryū Aiki-jūjutsu was the main martial art from which Aikido derived. Daitō-ryū Aiki-jūjutsu is a Japanese martial art that originated in the 19th century. It was developed by Sokaku Takeda, who was known for his skills in grappling and joint-locking techniques. The art was heavily influenced by various styles of traditional Japanese jujutsu and swordsmanship.
The techniques of Daitō-ryū were kept secret and passed down through generations within the Takeda family until Sokaku Takeda began teaching the art publicly in the early 20th century. He taught the art to a number of students, including Morihei Ueshiba, the founder of Aikido.
Aikido is a soft martial art like Tai Chi
While Aikido diverged from Daitō-ryū in the late 1920s, many of the techniques and principles of Daitō-ryū are still present in Aikido today.
Overall, while Aikido may be a Japanese martial art and Tai Chi a Chinese one, they share enough similarities in terms of philosophy and practice to be included in the same list of martial arts. Both are valuable tools for developing physical and mental strength, as well as for cultivating a greater sense of peace and harmony in one’s life.
I Liq Chuan
I Liq Chuan 意力拳 is a powerful and transformative martial art that offers a complete art for both body and mind. Based on Tai Chi principles and Zen philosophy, it teaches practitioners to use natural movements to create fluid, circular movements for both attack and defense. It was developed by Chin Lik Keong in the late 20th century. Practitioners of I Liq Chuan learn to develop their awareness, balance, and coordination and to move in a way that is effortless and efficient. I Liq Chuan also emphasizes the importance of meditation and mental focus, as well as developing a strong understanding of the principles of physics and mechanics. It is considered a practical and effective martial art for self-defense, as well as a way to promote physical fitness and personal growth.
I Liq Chuan is a martial art that is known for its unique spinning and sticky hands training. Spinning hands is similar to pummeling in wrestling and involves winding or wrapping the arms in multiple circular patterns with a partner using varying degrees of force, including pulling and pushing, while maintaining balance and fluidity.
Fullness
Spinning hands is a training method that helps practitioners develop a quality called “fullness.” When we achieve fullness, it creates a virtual sphere around us that makes it difficult for an opponent to strike us or effect our balance. The sphere is created by the pressure that we apply to the opponent’s center and the tension that we create through their body. The opponent feels “stuck” to us because of this pressure, and the curve of the sphere prevents them from striking us.
Satellites communicate with each other by transmitting radio signals, which travel in a straight line through the vacuum of space. In order for two satellites to communicate with each other, they need to have a clear “line of sight” between them, meaning that there can’t be any obstacles blocking the path of the radio signals. If there are obstacles, such as the curve of the earth, in the way of the radio signals, they will be blocked and won’t be able to reach the other satellite.
Likewise, an opponent has no clear path to strike us because of the curve of the sphere, and they can’t affect our balance or apply force to our center of mass. This helps practitioners to develop a highly refined sense of timing, positioning, and control, which is essential for effective self-defense techniques. I Liq Chuan’s emphasis on these unique training methods sets it apart from other martial arts and makes it a highly effective and versatile system for self-defense and personal development.
By developing awareness, balance, and coordination, practitioners can move effortlessly and efficiently. They also learn to apply the principles of physics and mechanics in their practice. I Liq Chuan is an effective self-defense system, but it also promotes physical fitness and personal growth.
Start Your Journey To Mastery
If you’re interested in discovering the power of I Liq Chuan, check out “What is I Liq Chuan?” or consider signing up for our two-week trial or online program. Start your journey to complete body and mind transformation today.
How Do Martial Arts Like Tai Chi Differ From Other Forms Of Martial Arts?
Martial arts like Tai Chi differ from other forms of martial arts in several ways. Here are some of the key differences:
Movement: Unlike many other martial arts, which often involve quick, explosive movements, Tai Chi is characterized by slow, flowing movements. These movements are designed to be soft and gentle, emphasizing relaxation and balance rather than power and aggression.
Self-defense: While Tai Chi does include self-defense techniques, it is not primarily focused on combat or competition. Instead, it is often practiced for health and wellness benefits, as well as for its meditative and mindfulness aspects.
Philosophy: Tai Chi is deeply rooted in Taoist philosophy, which emphasizes balance, harmony, and the cultivation of inner peace. This philosophy is reflected in the slow, gentle movements of Tai Chi, as well as in its emphasis on mindfulness and relaxation.
Breathing: Tai Chi places a great deal of emphasis on breathing, with practitioners often using specific breathing techniques to help calm the mind and relax the body. This is different from other martial arts, which may place less emphasis on breathing.
Accessibility: Tai Chi is often seen as a more accessible form of martial arts, as people of all ages and fitness levels can practice it. The slow, gentle movements make it less physically demanding than many other martial arts, and it can be adapted to suit individual needs and abilities.
Overall, while martial arts like Tai Chi do share some similarities with other forms of martial arts, they are distinct in their focus on slow, gentle movements, mindfulness, and relaxation.
The Benefits Of Gentle Movement Practices
Reduced stress and anxiety: Gentle movement practices help to calm the mind and reduce feelings of stress and anxiety.
Improved flexibility and balance: These practices help to improve flexibility and balance, reducing the risk of falls and injuries.
Increased strength and endurance: While these practices are gentle, they still require physical effort, which can help to increase strength and endurance over time.
Pain relief: Gentle movement practices can help to reduce pain and stiffness in the body, particularly in areas like the back and joints.
Better sleep: Practicing these movements can help to improve the quality of sleep, making it easier to fall asleep and stay asleep.
Improved mood: These practices have been shown to improve mood and reduce symptoms of depression.
Overall, gentle movement practices offer a low-impact way to improve physical and mental health, making them accessible to people of all ages and fitness levels.
How Do Martial Arts Like Tai Chi Promote Mindfulness And Relaxation?
意到氣到力到: Where the attention goes, energy goes.
Martial arts like Tai Chi promote mindfulness and relaxation through a combination of slow, flowing movements and focused breathing. The practice of Tai Chi involves moving through a series of postures and transitions in a slow, controlled manner while paying close attention to one’s body and breath. This requires concentration and mental focus, which can help to quiet the mind and reduce feelings of stress and anxiety.
Tai Chi also emphasizes relaxation and softness in the body, encouraging practitioners to release tension and move with ease. This can help to reduce muscle tension and promote a sense of calm in the body.
In addition, Tai Chi incorporates deep breathing exercises, which can help to increase oxygen flow to the body and promote relaxation. This type of breathing can also help to slow down the heart rate and lower blood pressure, further promoting a sense of calm and relaxation.
Overall, the slow, gentle movements of Tai Chi, combined with focused breathing and mental focus, make it a powerful tool for promoting mindfulness and relaxation.
The Philosophy Behind Martial Arts Like Tai Chi
Martial arts like Tai Chi are rooted in Taoist philosophy, which emphasizes the balance between yin and yang and the cultivation of inner peace and harmony. The practice of Tai Chi involves moving through a series of postures and transitions in a slow, controlled manner while paying close attention to one’s body and breath. This requires concentration and mental focus, which can help to quiet the mind and reduce feelings of stress and anxiety.
Tai Chi also emphasizes the concept of “softness overcoming hardness,” meaning that with proper technique and body mechanics, even a smaller, weaker person can overcome a larger, stronger opponent. This principle is based on the idea of using an opponent’s energy against them rather than relying on brute force.
Another key aspect of Tai Chi philosophy is the idea of “wu-wei,” which means “non-action” or “effortless action”. This involves learning to move with ease and fluidity, without forcing or straining the body. By practicing wu-wei, practitioners of Tai Chi aim to cultivate a sense of calm and relaxation while also becoming more efficient and effective in their movements.
Overall, the philosophy behind martial arts like Tai Chi is focused on promoting inner peace, harmony, and balance, both in the body and in mind. Through the practice of Tai Chi, practitioners can learn to move with grace and ease while also developing mental focus and clarity.
Conclusion
In this article, we explored the world of martial arts, focusing on Tai Chi and other gentle movement practices. We discussed the benefits of these practices, including increased mindfulness, relaxation, physical health, and the philosophy behind them.
We also looked at the key differences between Tai Chi and other forms of martial arts, such as their focus on slow, flowing movements and the cultivation of inner peace and harmony.
Overall, this article highlighted the many benefits of martial arts like Tai Chi, both for physical health and mental well-being.
Key Takeaways:
Tai Chi is a low-impact exercise that promotes gentle movement.
Gentle movement practices like Tai Chi can improve balance, flexibility, and overall health.
Tai Chi is just one of the many forms of martial arts that promote gentle movement practices.
Different styles of martial arts like Tai Chi have their own unique techniques and principles.
The philosophy behind martial arts like Tai Chi emphasizes mindfulness, relaxation, and inner peace.
Practicing martial arts like Tai Chi regularly can help reduce stress, anxiety, and depression.
In a world where stress and anxiety are all too common, it’s easy to overlook the importance of mindfulness, relaxation, and inner peace. But martial arts like Tai Chi offer a powerful reminder of the value of these practices, helping us to reconnect with our bodies, calm our minds, and find a sense of balance and harmony.
Whether you’re a seasoned martial artist or someone who’s never tried a gentle movement practice before, Tai Chi and other martial arts offer a wealth of benefits for both body and mind. So why not try them, and see for yourself what they can do for you? With a little practice and dedication, you might be surprised at the positive impact they can have on your life.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
According to research, many neurodegenerative disorders are associated with the build-up of toxins in the brain, which can lead to cognitive issues such as brain fog. To maintain good brain health, it’s important to understand how your body clears toxins and waste products, and one key system involved in this process is the glymphatic system. This system relies on movement and breathing to function effectively.
Welcome to the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. We aim to help you experience your best physical and mental health by incorporating these practices into your life. In this series, we explore exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.
Breathing Exercises: How to Help Your Body Clear Brain Toxins and Improve Brain Function
New research has identified the sub-arachnoid lymphatic membrane (SLYM) as a crucial component of the glymphatic system. This thin, delicate membrane acts as a barrier, allowing only small molecules to pass through and separate “clean” and “dirty” cerebrospinal fluid (CSF). It also helps to maintain the brain’s defenses by preventing outside immune cells from entering.
To help your glymphatic system function at its best, Dr. Steven Lin recommends engaging in the following practices:
Nasal breathing at night: Breathing through your nose helps to keep the flow of CSF to the brain tightly managed. Mouth breathing or snoring can interfere with this process.
Movement: Regular physical activity can help to keep your glymphatic system functioning well. Engage in moderate exercise for at least 30 minutes a day.
Correct tongue posture and swallowing: Proper posture and swallowing techniques can help to clear the vessel systems in your head and neck, allowing for effective glymphatic system function.
By engaging in these practices, you can help to clear toxins and waste products from your brain, improving brain function and reducing brain fog. If you suffer from cognitive issues or neuro-degenerative disorders, it’s important to talk to your healthcare provider about incorporating these practices into your routine.
I have written about the glymphatic system and a possible relationship to the ancient neigong 內功 practices of xisuijing 洗髓經 or Marrow Washing previously here and here.
Uncover the Secrets to Achieving Your Fitness and Martial Arts Goals: The Key Metrics You Need to Know
At the heart of any martial arts or fitness journey is the desire to improve performance, prevent injuries, and achieve your goals. But how do you measure progress and make sure you are on the right track? The answer lies in tracking the right metrics, which can help you identify areas of weakness and focus on continuous improvement. In this article, we will reveal the key metrics that every martial artist and fitness enthusiast should track to maximize their performance and reach their full potential.
Discover the ancient roots of martial arts and fitness and how they are intimately connected to help you become stronger, more explosive, and more resilient. Learn the proven strategies to develop power, grip strength, leg strength, and core strength to take your training to the next level. Don’t fall for common myths and bro-science; read on to learn the truth and achieve your fitness and martial arts goals efficiently and effectively!
In this week’s edition of “The Weekly Round-Up,” we explored how breathing exercises can help to clear your brain of toxins. To take your fitness and wellness routine to the next level, check out our in-person and online martial arts instruction and our “fit-to-fight” online health coaching program. Learn how to become stronger, more explosive, and more resilient and achieve your fitness and martial arts goals efficiently and effectively!
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
References
Møllgård, Kjeld, et al. “A mesothelium divides the subarachnoid space into functional compartments.” Science 379.6627 (2023): 84-88.
Unlocking Your Full Martial Arts & Fitness Potential
Are you ready to unlock your full potential with your martial arts and fitness training? It all starts with tracking the right metrics to improve your performance, prevent injuries, and achieve your goals. But which metrics should you track, and how can they help you reach your full potential? The truth is, many martial arts and fitness myths and a “bro-science” floating around could hinder your progress.
In this article, we will reveal the key metrics that every martial artist and fitness enthusiast should track to maximize their performance. By the end of this article, you will have a clear understanding of how these metrics can help you achieve your goals and reach your full potential.
Martial arts and fitness are intimately connected. Being fit to fight is crucial, and all cultures across history have recognized the importance of conditioning their soldiers. A martial artist must have the discipline, concentration, and physical ability to execute techniques with power and explosiveness while maintaining balance and center. For self-defense, the penalty for failure can be catastrophic. Individual fitness and physical performance could mean the difference between life and death, especially for soldiers on the battlefield.
From Sparta To Modern Day
The ancient Greeks placed a high value on developing a strong mind and body. The Spartans, in particular, were renowned for their rigorous physical training and discipline, which were seen as essential for producing elite warriors. They believed that a strong body was necessary for a strong mind and that physical fitness was integral to mental well-being. The ancient Greeks had it right all along!
Without a high level of aerobic and anaerobic capacity, muscular endurance, and strength, a fighter will struggle to last long in a fight or deliver effective strikes and blocks. Being fit to fight helps prevent injury, as a strong and healthy body is less prone to injury and can recover faster.
It’s understandable to feel overwhelmed with all the conflicting information out there. Many people fall prey to common myths and bro-science, leading to wasted time and effort. But fear not; by focusing on proven strategies outlined below, you can achieve your fitness and martial arts goals more efficiently and effectively. Discover the truth about what really works and what doesn’t. Get ready to level up your game with these secrets.
The more you sweat in training, the less you bleed in battle. ~Patton
The Spartans were famous for their martial arts and fitness training. IYKYK
Before we dive in, it’s important to note that this article is not a specific fitness program. Rather, it serves as a guide to help you focus on key areas, evaluate your current fitness level, and set achievable goals. Please consult a qualified medical professional before beginning any new exercise program or making significant changes to your current routine.
Key Metrics For Martial Arts And Fitness
Beautiful Strength
Bruce Lee focused heavily on his core strength. He was famous for his “dragon flag.”
The old Greek phrase “kalos stenos” translates to “beautiful strength” in English. It is the root of our modern term “calisthenics.” Strength refers to the maximum force an athlete can generate against resistance. It is an essential metric for martial arts and fitness performance, as it determines an athlete’s ability to perform heavy lifts and resist external forces (like an opponent).
Regarding the research on mortality, there tends to be a publication bias in favor of low-intensity steady-state cardio or LISS. This is due at least in part because it takes no skill on the part of study participants to jump on a treadmill or an exercise bike or any coaching skill on the part of researchers to do the same. However, strength has been shown to be a better predictor of your mortality risk than aerobic fitness. Increasing your strength will yield the greatest return on investment when it comes to your health and quality of life overall.
Grip strength is an often underdeveloped aspect of physical fitness. However, it is essential for martial arts practitioners, who need to be able to control their opponents’ movements and techniques.
Research has shown that grip strength is a strong predictor of mortality in both men and women, regardless of age or health status.[1] The link between grip strength and mortality is thought to be due to the fact that grip strength is a measure of overall muscle strength and is indicative of a person’s overall physical function and health. As such, grip strength is increasingly being recognized as an important measure of overall health and a useful tool for identifying individuals at risk of premature death.
Gripping jars, or wine jars／pots, 酒罈 jiu3 tan2 in Chinese, were traditional methods of improving grip strength.
Traditional martial arts like Uechi-ryu, a style of Okinawan karate, utilize a unique training tool called Nigiri Game, or “gripping jars,” to develop grip strength. These jars come in various sizes and weights and are filled with sand or pebbles. Practitioners grip the jars with their fingers, forearms, and wrists, and perform various exercises to strengthen their grip. The use of Nigiri Game in Uechi-ryu is an effective way to improve grip strength, which is essential for performing techniques that require a strong grip in martial arts.
In the modern era, trainees have an extensive variety of equipment available to train grip strength. You can check out a selection of equipment I use myself in our Amazon Storefront in the grip strength section.
The low stances used in traditional martial arts improve the strength and flexibility of the legs.
Leg strength is another critical area for martial arts practitioners. Strong legs are essential for generating power in strikes and kicks, as well as for maintaining balance and stability during movements.
Grandmaster Sam Chin, the founder of Zhong Xin Dao I Liq Chuan is often critical of Western strength training methods, especially the disproportionate emphasis on upper-body strength by your average gym bro. GM Chin says, “Chinese Kung Fu doesn’t focus on the upper body so much; we focus more on the legs. If you want to know if someone is dangerous, look at their legs.“
Martial arts and fitness training can help develop leg strength through exercises like squats and low stances. These exercises focus on developing the muscles in the legs, improving both strength and endurance. The ability to transition from sitting on the floor to standing without using your hands has been shown to be another strong predictor of mortality.[2]
One of the oldest strength training methods for martial arts still in existence comes from ancient Persia (modern-day Iran). Persian strength training methods use three tools called meel, shena, and sang. The meel is a long, wooden club used in pairs for rotational and swinging exercises to improve grip strength and overall body control. The shena is a flat, rectangular wooden plank used for exercises that resemble Hindu pushups, focusing on the upper body and core strength. They use these tools to improve grip strength, core stability, and overall physical strength and conditioning.
Power is the ability to exert maximum force in the shortest possible time. It is a crucial metric for martial arts and fitness performance, as it determines a fighter’s explosiveness and ability to generate force quickly.
In Chinese martial arts (kung fu), Fajin 發勁 describes an explosive release of power involving a sudden burst of energy from the whole body directed toward the target. The term Fajin literally translates to “explosive power.”
Internal martial arts styles, such as Tai Chi and Bagua, and external martial arts styles, such as Shaolin Kung Fu, often use Fajin. The practice of Fajin involves a combination of physical and mental training. It requires an understanding of body mechanics, breathing techniques, and mental focus to execute the technique effectively. To generate Fajin, a practitioner must first generate and store energy through proper breathing and relaxation techniques. This energy is then released explosively through the entire body, from the feet to the hands, resulting in a sudden burst of power.
Some of the modern exercises that can improve power include explosive plyometrics, Olympic lifts, and medicine ball throws. Using a heavy bag and hitting pads are effective methods to develop power in martial arts and combat sports. These tools allow practitioners to practice striking with maximum force and speed, which can translate into more powerful strikes during competition. Consistent training on the heavy bag and pads can also improve overall technique and accuracy.
Body composition refers to the proportion of fat and muscle mass in an athlete’s body. It is a crucial metric for martial arts and fitness performance, as it determines an athlete’s overall health and fitness level. A low body fat percentage and a high muscle mass percentage are indicative of good body composition. Proper nutrition and regular exercise can help improve body composition.
While not the primary focus of martial arts and fitness training, building muscle mass is still an essential component of physical fitness. Building muscle can improve overall strength, power, and endurance. Combat sports athletes who compete in a specific weight class may need to be careful about building too much muscle. Muscle mass is also a very oxygen-hungry tissue and may adversely impact endurance to varying degrees.
Dr. Gabrielle Lyon conducts research on protein and refers to muscle as “the organ of longevity.” She believes that muscle is critical for healthy aging and can prevent chronic diseases. Muscle mass not only helps us to interact with our environment more effectively by being stronger, but muscle mass also plays a role in both a healthy immune system [3] and hormonal milieu [4], including insulin sensitivity and testosterone levels.
Combat Sports & Weight Class
For athletes who compete in weight classes, the goal is to be as strong and lean as possible at the lightest possible weight for their weight class. This allows them to maximize their power-to-weight ratio and compete at their optimal performance level. However, it is important to note that super heavyweights can be an exception to this rule, as they are not limited by weight restrictions.
To achieve their optimal body composition, athletes must focus on proper nutrition and training. This includes a diet that is high in protein and low in fat and carbohydrates, as well as strength and conditioning training that targets both muscle development and fat loss. It is important for athletes to work with a qualified nutritionist and strength coach to develop a plan that is tailored to their individual needs and goals.
Maintaining a healthy body composition is not only important for performance in competition but also for overall health and well-being. Excessive weight cutting or gaining can have negative effects on an athlete’s health, both in the short and long term. Therefore, it is crucial for athletes to approach weight management in a responsible and sustainable way, in order to maximize their potential and ensure their long-term health and success.
If you would like to read more about martial arts and building muscle, please read out article Can Martial Arts Build Muscle?
Muscular endurance is the ability of a fighter’s muscles to perform repetitive contractions without fatigue. It is a crucial metric for martial arts and fitness performance, as it determines an athlete’s ability to sustain prolonged efforts.
Chinese Kung Fu styles like Hung Gar have special exercises like “Iron Wire,” which require us to maintain constant tension throughout the body. In I Liq Chuan we use a similar training method we refer to as “wrapping” or “winding.”
Kettlebells are an especially effective tool for developing muscular endurance, as are low-load, high-repetition lifts used frequently by many Crossfit facilities. Regular sparring and grappling in martial arts will also effectively improve muscular endurance, especially grappling, where muscular contraction is frequently held for sustained periods during submission holds like chokes.
Anaerobic capacity refers to the ability of an athlete to perform high-intensity activities without the use of oxygen. It is an essential metric for martial arts and fitness performance, as it determines an athlete’s ability to perform explosive movements and quick bursts of energy. Sprinting, HIIT, and plyometrics are some of the exercises that can improve anaerobic capacity. Intense sparring or live rolling in martial arts will also increase anaerobic capacity. If you’re training hard enough that you cannot maintain nasal breathing only, you are training in the anaerobic range, often referred to as Zone 3, or Zone 4 training, where lactate production in the muscle is high.
Aerobic capacity refers to the ability of an athlete to perform prolonged activities with the use of oxygen. It is an essential metric for martial arts and fitness performance, as it determines an athlete’s ability to perform activities for an extended period. If you can breathe comfortably through only your nose, or you can carry on a conversation while training, you’re in the aerobic zone, or Zone 2.
Zone 2 & The MAF Method
Zone 2 training is a method of endurance training that involves working out at a specific heart rate range, which is generally between 60-70% of an individual’s maximum heart rate. This method of training is aimed at improving an athlete’s aerobic capacity and endurance, which can have significant benefits for overall health and athletic performance.
Phil Maffetone is an excellent resource for zone 2 training, as he is a renowned coach and author who has popularized the method. Maffetone’s approach to training is based on the principles of developing an efficient aerobic system, which is achieved through consistent training at a low intensity in Zone 2. He believes that this approach helps to improve an athlete’s metabolic efficiency, allowing them to burn fat as a primary fuel source and conserve carbohydrate stores.
Maffetone’s approach to training is based on the concept of the MAF (Maximum Aerobic Function) heart rate, which is the highest heart rate at which an individual can maintain a strictly aerobic effort. By training at or below this heart rate, athletes can improve their aerobic capacity and endurance without the negative effects of overtraining or injury.
Zone 2 training has become increasingly popular in endurance sports, with many athletes and coaches recognizing its benefits for long-term health and performance. By focusing on developing the aerobic system through consistent low-intensity training, athletes can improve their ability to perform at higher intensities without experiencing the negative effects of overtraining or injury.
VO₂ max is the maximum amount of oxygen an athlete can consume during exercise. It is a crucial metric for martial arts and fitness performance, as it determines an athlete’s endurance capacity.
VO₂ max is the maximum amount of oxygen an athlete can consume during exercise and is typically measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
The measurement of VO₂ max involves an athlete performing a graded exercise test on a treadmill or stationary bike, while wearing a mask or mouthpiece that measures their oxygen consumption and carbon dioxide production. During the test, the intensity of the exercise is gradually increased until the athlete reaches their maximum effort level.
The test measures the amount of oxygen the athlete consumes and the amount of carbon dioxide they produce during exercise. By analyzing these measurements, the athlete’s VO₂ max can be calculated. The test is typically conducted in a laboratory setting, and the results can provide valuable information about an athlete’s cardiovascular fitness level and endurance capacity.
There are several factors that can affect an athlete’s VO₂ max, including genetics, age, gender, and training level. However, by focusing on endurance training activities such as running, cycling, or swimming, athletes can improve their VO₂ max over time.
Stanford professor or neurobiology and podcaster Andrew Huberman recently ran a six-episode series on all things fitness with guest Andy Galpin. Andy is a well-known professor of exercise physiology and researcher in the field of human performance. He is also a strength and conditioning coach who has worked with various professional athletes and teams. Below is a summary of the key fitness assessments and their requirements that you can use to evaluate yourself, presented by Professor Galpin throughout the series.
Power is the combination of strength and speed. But how can you measure power? By measuring your jumps.
To pass this test, you must be able to complete a broad jump that is at least the same length as your height. For females, a 15% deduction is applied. A vertical jump, with hands together above your head, is also an option. A minimum of 24 inches is required for men, while those over 50 can get away with 20 inches. For women, a 15% deduction is also applied.
Body Composition:
Your body composition is the foundation of your physical performance. By tracking your body fat percentage and muscle mass, you can optimize your strength, speed, and endurance. But what is the ideal body fat percentage for men and women, and how can you measure it accurately?
The DEXA scan Fat-Free Mass Index (FFMI) should be 20 or higher for men and 18 for women, assuming the person has a sub-30 % body fat. Less than 17 for men and 15 for women is not considered good.
At Home Test
To assess body composition at home, a simple test measures the hip-to-waist ratio with a tool like a body tape. To do this, measure the narrowest part of the waist and the widest part of the hips, then divide the hip measurement by the waist measurement. A ratio greater than 0.8 for women or 1.0 for men suggests excess body fat and increased risk for health problems. This method provides a quick and easy way to monitor body composition changes over time.
Aerobic Capacity Test:
You must maintain a non-walking pace for at least 20 minutes straight, ideally with nasal breathing only.
Strength Tests:
Grip strength is crucial in this test, with 40 kgs being the minimum requirement. Ideally, you should be able to lift past 60 kgs with less than a 10% deviation between your hands. Women have a 35kg cutoff, with 50 kg being preferred. You can optionally do a dead hang for time, with 30 to 50 seconds being the average. Over 60 seconds is excellent, with women usually performing better in this area. A bilateral leg extension of one rep with body weight is also required. For those over 40 years of age, a decrease of 10% per decade is acceptable. You can also do a goblet squat hold with half your body weight for 45 seconds. As an intro, 1/3 of your body weight for 30 seconds is okay.
Muscular Endurance:
You must hold a front plank for 60 seconds and a side plank for 45 seconds. For push-ups, a minimum of ten reps is required, with 25+ consecutive push-ups being ideal. Between 10-25, reps is acceptable, with 15 reps for females being preferred. 5-15 is okay, while sub 5 is slightly problematic. Zero is a significant issue.
VO2 Max:
You can perform this test by running for 12 minutes to measure the maximum distance covered or by doing it in a lab with a mask on. You need to cover a minimum of 1 to 2+ miles within 12 minutes.
Anaerobic Capacity:
This test requires 30 seconds of maximal effort without worrying about technique. Your maximum heart rate should decrease by 0.5 beats per second or 30 beats every minute for the next three minutes.
Mark Rippetoe, aka “Rip,” developed the Starting Strength method. image source: Wikipedia
Mark Rippetoe, aka “Rip,” is a strength training coach and author who has developed the Starting Strength method, a program focused on the basic barbell exercises: squat, bench press, deadlift, press, and power clean. Rip proposes a much simpler standard for strength and fitness that requires no specialized equipment (besides a barbell and a stopwatch):
Martial arts and fitness must be balanced to bring out the best in ourselves.
In martial arts and combat sports, skill and fitness are crucial for success. Skill rests atop capacity, meaning that one’s ability to perform well in their chosen discipline ultimately depends on their physical capacity. To train effectively, practitioners must be fit for duty, but this does not mean that fitness should take priority over skill development.
Like yin and yang, the two must be kept in balance. While it is important to focus on improving physical fitness through strength and conditioning training, it is equally important to dedicate time to skill development through technique drills and sparring. Neglecting either component can lead to an imbalance in training, which can negatively impact performance in competition or self-defense.
Fitness Is Individual
Maintaining a balance between skill and fitness also requires an understanding of one’s individual strengths and weaknesses. By identifying areas of weakness, practitioners can tailor their training to address these areas, whether it be through additional skill development or targeted fitness training.
Ultimately, well-rounded martial artists should prioritize the development of technique and skill while also incorporating strength and conditioning training to supplement their abilities. By maintaining a balanced approach to training, martial artists can achieve the highest level of success and proficiency in their chosen art.
In conclusion, martial arts and fitness training offer a comprehensive approach to physical fitness, encompassing strength, endurance, and agility. Whether you want to improve your health, develop practical self-defense skills, or simply challenge yourself, martial arts and fitness are excellent choices. So embrace the philosophy, practice with discipline, and become like water, adapting to any situation with ease and grace. Remember, martial arts and fitness are not just about physical prowess but also about achieving balance and harmony in all aspects of your life.
Next Steps
Are you looking for a unique way to improve your fitness and mind-body connection? Join Falling Leaves Kung Fu and experience the transformative power of I Liq Chuan. Our expert instructors will guide you through this complete martial art, designed to strengthen your body and sharpen your mind. Don’t miss this opportunity to improve your health and well-being. Sign up for our classes today! With online coaching available, you can join our program from anywhere worldwide. You can also check out our guides on deciding which martial art program is right for you or what to look for in a martial arts school.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Gale, Catharine R., et al. “Grip strength, body composition, and mortality.” International journal of epidemiology 36.1 (2007): 228-235.
De Brito, Leonardo Barbosa Barreto, et al. “Ability to sit and rise from the floor as a predictor of all-cause mortality.” European journal of preventive cardiology 21.7 (2014): 892-898.
Rogeri, Patricia S et al. “Crosstalk Between Skeletal Muscle and Immune System: Which Roles Do IL-6 and Glutamine Play?.” Frontiers in physiology vol. 11 582258. 16 Oct. 2020, doi:10.3389/fphys.2020.582258
Pedersen, Bente K., and Mark A. Febbraio. “Muscle as an endocrine organ: focus on muscle-derived interleukin-6.” Physiological reviews (2008).
Martial Arts Classes For Adults: Finding Center and Flow
Why should adults do martial arts, and what martial arts program is best for adults? These are important questions that deserve careful consideration. In this article, we will explore a few of the key reasons adults should do martial arts, as well as how to find the best program for you.
In today’s fast-paced world, it’s easy to feel overwhelmed and disconnected from our bodies and minds. We often neglect our relationships, physical health, and emotional well-being to pursue success and productivity. However, we can’t pour from an empty cup! This is where martial arts classes for adults can become a powerful tool for restoring a sense of stillness and calm in our lives by developing connection and balance.
Martial arts can also provide a sense of community and purpose, as well as a way to challenge ourselves and grow as individuals. It’s not just about fighting or self-defense but about becoming comfortable in high-pressure situations and cultivating a deeper understanding of ourselves and our world. As the Old Masters used to say, “Know yourself, know your opponent.”
“Know thy self and know thy enemy, and you cannot lose.” zhībǐzhījǐ, bǎizhànbùdài 知彼知己百戰不殆 ~Sun Tzu, Art of War
Sun Tzu’s Art of War is still required reading.
In our martial arts classes for adults, we focus on developing a strong center, which is the foundation of our physical and mental balance. By aligning our posture, breathing, and awareness, we can access a deeper level of strength and stability in both mind and body. This is essential for martial arts and everyday life, where we often face challenges that can throw us off balance. Both work and family frequently put us in challenging positions.
Through a combination of basic exercises, partner drills, and meditation practices, we explore different aspects of flow, such as relaxation, sensitivity, and responsiveness. We learn how to move easily and efficiently without wasting energy or forcing our bodies. We also learn how to apply our movements in self-defense scenarios, using principles of timing, distance, and strategy.
Bruce Lee, one of the most influential martial artists of all time, famously said, “Be water, my friend.” This means being adaptable, fluid, and responsive to any situation rather than rigid, tense, and reactive. In martial arts, we emphasize this concept by practicing movements that are natural, effortless, and spontaneous, like water flowing in a river. We learn to recognize the right time and place to apply pressure and when to withdraw. Developing a mindset that flows like water is the key to navigating life’s challenges with greater wisdom.
Why Adults Should Do Martial Arts
Martial arts provide many physical, mental, and emotional benefits. We have many other articles digging deeper into the benefits of martial arts for adults, but here are some of the key benefits of practicing martial arts for adults.
Physical Fitness
Martial arts is a full-body workout that improves strength, flexibility, balance, and coordination. You can read more about martial arts and some of the physical benefits of martial arts for adults in these articles:
Additionally, we learn not to let our thoughts and emotions control us, but rather to recognize them as they pop up and choose how we respond. This mental discipline and emotional regulation can help us to feel more in control of our lives, which can be a powerful tool for managing stress.
The focus required during training can also provide a welcome break from the stressors of daily life. By cultivating mindfulness and developing a deeper awareness of their bodies, martial arts practitioners can find a sense of peace and balance that can carry over into other areas of their lives.
Martial arts can help you develop the skills and confidence you need to defend yourself in dangerous situations. While it’s true that we live in relatively safe times, it’s always better to be prepared for the worst-case scenario. Being able to defend oneself in a dangerous situation not only provides a sense of security but can also potentially save lives. By learning self-defense techniques through martial arts, individuals can gain the confidence and ability to protect themselves and their loved ones. As the saying goes, it’s better to be a warrior in a garden than a gardener in a war. It’s essential to have the tools necessary to defend oneself just in case the need arises, and martial arts can provide those tools.
Mental Discipline
Martial arts require focus, concentration, and discipline. Discipline protects us from the tyranny of our own worst thoughts, feelings, and behaviors.
Martial arts provide a structured environment that fosters discipline and cultivates a strong work ethic. This kind of discipline is beneficial not only for martial arts training but for everyday life as well. Through martial arts training, students learn to control their bodies, developing a sense of focus and concentration that carries over into other areas of life. By practicing and honing their skills, martial arts students become better equipped to handle stress and overcome obstacles in their personal and professional lives. The self-discipline and mental toughness that come with martial arts training can also help overcome bad habits and make better choices overall. Ultimately, the discipline instilled in martial arts training can lead to a more fulfilling and successful life.
Increased Confidence
Practicing martial arts can help you build confidence in your abilities and give you a sense of empowerment and a sense of personal agency in your life. Grandmaster Sam FS Chin is the founder of Zhong Xin Dao I Liq Chuan (our specialty). He says, “martial arts gives you confidence, not because you can fight, but because you know.”
Confidence is not just about the ability to fight or defend oneself physically but also about having a clear and level-headed understanding of ourselves and the world around us. Through martial arts training, we develop the ability to discern and evaluate situations with a calm and clear mind rather than reacting impulsively or emotionally. This can help us to make better decisions, avoid unnecessary conflicts, and navigate life’s challenges with greater ease and effectiveness. Ultimately, martial arts can help us to become more self-aware, resilient, and confident individuals.
Community & Connection
Technology and social media have certainly had an impact on our relationships. While they have made it easier than ever to connect with others, they have also contributed to a breakdown in meaningful, face-to-face interactions. Social media can create a false sense of intimacy, leading us to believe that we are more connected to others than we really are.
This can make it difficult to form deep, meaningful relationships that require genuine effort and investment. In addition, social media has made it easier to engage in superficial interactions that lack real substance. We are bombarded with constant updates, notifications, and messages, making it difficult to focus on any one thing for an extended period of time. This constant distraction can lead to a lack of attention and focus, reducing our ability to connect with others on a deeper level. Overall, while technology and social media have undoubtedly brought us closer in some ways, they have also contributed to a decline in the quality of our relationships.
Ancient Solutions For Modern Problems
Joining a martial arts class, especially one that approaches martial arts as a tool for cultivating mindfulness, can be an effective way to combat the negative effects of technology and social media on our relationships. By taking personal accountability and committing to regular training, we are surrounded by people who not only support us but challenge us to be our best selves.
The practice of martial arts constantly reminds us of the importance of discipline, focus, and hard work. We learn to be present in the moment and to embrace challenges as opportunities for growth. In this way, martial arts can help us cultivate deeper, more meaningful relationships with ourselves and with others. By being part of a community that values personal growth and self-improvement, we are held accountable to be better people, both on and off the mat. So if you’re feeling disconnected from others and yourself, consider joining a martial arts class as a way to reconnect and find meaning in your relationships.
How to Find the Best Martial Arts for Adults Near You
Determine Your Goals
If you are interested in taking up martial arts for adults, it is important to find a class that is right for you. If you’re not sure which martial art you should choose, we have a detailed article on many of the things you should look out for (read more…), but here are some basic tips for finding the best martial arts for adults near you:
What do you hope to achieve through martial arts? Are you looking to improve your fitness, build self-defense skills, or both? Try the following exercise by filling in the blanks: “I want to learn martial arts so I can ____, so I can ____.” This will help you determine which type of martial arts is right for you.
Avoid “McDojos”
A McDojo is a derogatory term used to describe a martial arts school or training facility. McDojos promote students based on payment rather than skill and experience. They often offer multiple martial arts styles or mix-and-match techniques without any real foundation in any of them, or even fake martial arts styles.
These studios claim to teach martial arts techniques that are often exaggerated or completely fabricated, with little basis in reality or functional martial arts principles.
For example, in the movie Napoleon Dynamite, the character Rex teaches a completely fake and comical martial art, “Rex Kwon Do.”
Rex Kwon Do was a McDojo from the film Napolean Dynamite
While this is obviously an extreme and humorous example, it highlights the fact that some martial arts schools may not be teaching real, practical techniques.
An instructor’s credentials can provide valuable information about their training and experience in martial arts. Instructors who have trained with reputable organizations or under renowned martial arts masters may be better equipped to teach the techniques and principles of martial arts effectively. Moreover, instructors with significant experience in martial arts can offer valuable insights and guidance to their students.
However, while credentials are a useful starting point to demonstrate competence, they do not necessarily reflect a person’s abilities or proficiency in teaching those skills to you.
Martial Arts Lineage
The author posing with his instructor in February 2023
Lineage can be an important factor in determining the authenticity and quality of a martial arts instructor. This is especially true if you’re looking to train a particular system or style. McDojos often lack a clear and legitimate lineage.
By choosing an instructor with a well-established and respected lineage, prospective students can increase their chances of finding a quality adult martial arts program. A legitimate lineage reflects a strong level of accountability and standards that can help you avoid McDojos.
However, while lineage can be a valuable tool in avoiding McDojos, don’t be too focused on martial arts lineage. What’s most important to consider is a teacher’s ability to effectively teach and communicate with their students.
Traditional martial arts schools are plagued by “lineage queens.” These instructors prioritize their connection to a famous teacher or lineage over their own proficiency or ability to teach effectively. They may use their connection to a famous teacher as a means of asserting their authority or expertise, even if they are not actually skilled instructors.
It is important for students to prioritize finding an instructor who can teach effectively and help them develop practical martial arts skills rather than simply relying on the reputation of a particular lineage or teacher.
Ultimately, the effectiveness of a martial arts instructor should be judged by their ability to help their students improve and grow, not by their credentials or connections to famous teachers or lineages. It doesn’t matter what they can do or how awesome their teacher’s teacher was; it only matters what they can help you to do.
Reviews: Proof Of The Best Martial Arts For Adults
Read reviews from past and current students to get an idea of what to expect.
Reviews from current and former students can provide valuable insights into the quality of a martial arts program and the effectiveness of the instruction. Look for reviews that mention improvements in skill level, positive changes in mindset, and overall satisfaction with the program. Social proof can be helpful for ensuring that you choose a reputable martial arts school that will provide you with the training and instruction you need to improve your skills and reach your goals.
Besides reading public reviews, try looking for evidence of or asking existing students how much time outside regular training they tend to spend together doing other activities. When students spend time together outside of regular training, it’s a clear sign of a good martial arts school. This type of community-building promotes a strong sense of camaraderie among students and instructors alike.
It can be especially beneficial for beginners who may feel intimidated or uncertain about their abilities. Spending time together outside of class allows students to form deeper connections with one another, build trust, and provide mutual support. A good martial arts school recognizes the value of these relationships and encourages them through social events and group activities. Ultimately, these connections can help students feel more engaged and motivated in their training, leading to greater progress and overall higher quality of life.
For example, at Falling Leaves Kung Fu, over the years, we have organized many outdoor activities together, from hikes on trails throughout Arizona to barbeques, axe throwing, and other fun activities “off the mats.” We also frequently travel together out of town or out of state to participate in workshops that help us take our martial arts practice to a deeper level.
Trial Offers
Most martial arts schools offer introductory classes or trials, so take advantage of these opportunities to see if the class is right for you. While it’s common for many martial arts schools to offer a free class, I want to convince you that a paid trial is actually a better choice and a sign of a higher-quality martial arts program.
As a martial arts instructor, I understand the allure of a free trial class. However, I believe that a paid trial is a better option for both the student and the instructor. New students require a lot of attention and guidance. A free class most likely means that the instructor expects you not to join and will likely not give you much direct attention, which in turn means you will likely get very little out of your experience, even if the program is a good one.
Existing students have already paid for the instructor’s full attention, and offering free trials can distract from their learning experience. Charging for a trial shows that the school has confidence in the value of its program, and it sets the expectation that the student is committed to their training. Ultimately, a paid trial is a better investment in the student’s future, ensuring they receive the best instruction and guidance possible.
At Falling Leaves Kung Fu, we offer a two-week trial with a money-back guarantee. Don’t like our program after all? No problem, I’ll refund you, no questions asked. However, because I take the time to find out what prospective students are really looking for and help them understand if we’re a good fit rather than focusing on a quick sale, I have never had anyone request a refund in more than 20 years.
Adults Only
Firstly, children and adults have different physical capabilities and limitations. Children are still growing and developing, so their bodies are not as strong or coordinated as adults. This means that training exercises and techniques should be adapted to their physical abilities.
Secondly, children and adults have different attention spans and learning styles. Children typically have shorter attention spans and benefit from more frequent breaks and varied activities to keep them engaged. Adults, on the other hand, can focus for longer periods and may prefer a more structured approach.
Finally, children and adults have different goals and motivations for training in martial arts. Children may be interested in learning self-defense or improving their physical fitness, while adults may be more interested in stress relief, personal development, or competitive training. Mixing these groups together can lead to frustration and boredom for both children and adults.
While many schools or facilities may offer both children’s classes as well as martial arts classes for adults, ideally, they should generally train separately most of the time for the best outcomes.
Summary & Conclusion:
Martial arts for adults is a great way to improve your physical fitness, build self-defense skills, and developmental and emotional discipline. With so many types of martial arts to choose from, there’s a program out there that’s right for you. So, if you are ready to unleash your inner warrior, start looking for martial arts for adults near you today!
At Falling Leaves Kung Fu in Tempe, AZ, we specialize in teaching I Liq Chuan, a martial art based on the principles of Zen, Tai Chi principles, and flow. Our classes are designed to help adults of all ages and backgrounds develop discipline, concentration, and wisdom.
So if you’re looking for martial arts classes for adults and you want to explore a holistic approach to health and well-being, consider joining us.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
References
Kanning, Martina, and Wolfgang Schlicht. “Be active and become happy: an ecological momentary assessment of physical activity and mood.” Journal of sport and exercise psychology 32.2 (2010): 253-261.
Torelly, Gabriela Aquino, et al. “Acute effects of mind-body practices and exercise in depressed inpatients: A randomized clinical trial.” Mental Health and Physical Activity 23 (2022): 100479.
