Martial arts offer numerous benefits to both the body and mind. Our articles explore these benefits in detail, providing insights into how training can help improve physical and mental health. Here are some of the highlights:
Physical fitness: Martial arts training can help you get in shape and increase your strength, flexibility, and agility. This is particularly true for sports like Judo and Taekwondo, which require a lot of movement.
Mental toughness: The discipline and focus required can help build mental toughness and resilience. This can help you in your personal and professional life, as it teaches you to deal with stress and pressure effectively.
Confidence: helps build self-confidence, as it gives you the opportunity to succeed at something new and challenging. This can have a positive impact on your self-esteem and overall well-being.
Self-defense: Martial arts can teach you the skills necessary to defend yourself in dangerous situations. This can give you peace of mind and make you feel more secure.
Community: can be a social activity, bringing people together and helping build a sense of community. This can be especially beneficial for those who are shy or introverted.
If you’re ready to experience the numerous benefits of this ancient practice for yourself, take the first step by exploring our informative articles below. Learn how martial arts can improve your physical and mental health, boost self-confidence and develop self-defense skills.
If you’re ready to take the next step, join us for personalized lessons during our small group classes or from the comfort of your own home with our online classes. Learn at your own pace and receive expert guidance!
Karate is a popular martial art that has captured the hearts of millions worldwide. Its journey from Okinawa to the global stage has been exciting, with the art making its debut at the karate Olympics in 2020.
This article is part of our series on other martial arts. Check out the full list of martial arts here.
This ancient practice has also gained immense popularity in pop culture, thanks to iconic movies like the Karate Kid franchise, which inspired a whole new generation of martial arts enthusiasts, including me!
As a kid, I grew up without my dad, so the story of Daniel-san and Mr. Miyagi grabbed hold of my heart. Although I eventually pursued the Chinese martial art of I Liq Chuan, The Karate Kid played a huge role in my desire to learn martial arts. This article will take you on a whirlwind tour of karate’s history, styles, training methods, and relevance in the modern world.
Where Karate Originated
Karate originated in Okinawa, an island in Japan heavily influenced by Chinese martial arts. Karate was believed to be born out of the fusion between native Okinawan fighting arts and the Chinese Fukien White Crane style.
Fukien White Crane, a dance of elegance, weaves winding, coiling movements with explosive strikes. Emulating the white crane’s grace, practitioners flow effortlessly, harmonizing mind, body, and spirit. In this poetic dance, softness meets power, unveiling the art’s mesmerizing beauty and deadly prowess. (If you’re interested in learning more about the origins of kung fu, check out our article on that topic or read my article comparing Karate to Kung Fu here!)
When Karate Was Invented: A Martial Art Born of Necessity
It’s hard to pinpoint exactly when karate was invented, as it evolved gradually over several centuries. However, Okinawa’s turbulent history and the need for self-defense among its people led to the development of this unique martial art.
Okinawa, a small island in the Pacific, has a rich history of martial arts that dates back centuries. This island has faced much oppression, including the brutal control of the Japanese Shogun, resulting in the prohibition of weapons. This forced the Okinawans to develop their own fighting techniques, resulting in karate’s birth. Through karate, Okinawa found a way to defend itself. Through the centuries, karate has become an integral part of their culture and identity, embodying the spirit of resilience and determination of its people.
Kihon, the foundation of karate, is more than just basic techniques. It is the building block of any art, the essence of the practice. It represents the very fundamentals of movement, and it holds the key to growth and development as martial artists. Kihon demands complete focus and dedication, forcing one to master the basics before moving on to more advanced techniques. It is a humbling reminder that even the most advanced techniques are built upon a solid foundation of discipline and hard work. Kihon is the bedrock of karate, the soul of the practice, and the key to success.
Kata is not just a series of choreographed movements; it is a window into the very heart of karate. The kata sequences contain fundamental movement patterns of attack and defense, representing the very essence of karate practice. Each movement is infused with a deep sense of purpose and meaning, representing the culmination of centuries of martial arts tradition. Like kihon, kata demands complete attention, forcing one to focus on the present moment to hone movement to perfection. In kata, one discovers the beauty and power of karate, connecting with the soul of the art.
Kumite, the sparring aspect of karate, is a dynamic and exhilarating experience that requires intense focus, precision, and timing. It involves two (or more) practitioners engaging in mutual combat, using their techniques to test their skills and abilities. Kumite demands physical strength, agility, mental toughness, and strategic thinking. It is a reflection of the practitioner’s training, allowing them to put their skills to the test in a controlled environment. Through kumite, the practitioner can gain a deeper understanding of their art and develop the discipline and determination required to excel in their training.
The makiwara is a traditional Okinawan training tool to develop punching power and technique. It consists of a padded wooden board mounted on a post, which karate practitioners repeatedly strike to condition their knuckles, wrists, and fists. The makiwara is designed to provide resistance and feedback, helping to improve striking accuracy and power.
Nigiri Game
The Nigiri Game is another traditional Okinawan training tool consisting of two large, heavy jars with narrow openings. Karate practitioners grip these jars to develop grip strength, forearm power, and wrist stability, which are crucial for effective striking and grappling.
Kobudo, the practice of traditional Okinawan weapons, is often associated with karate, though it is a separate discipline. Many karate schools also teach kobudo as part of their curriculum. Some of the most common weapons used in Kobudo include the bo (staff), sai (forked truncheon), tonfa (handled baton), and nunchaku (linked sticks). Learning kobudo helps karate practitioners enhance their understanding of body mechanics, distance, and timing, which are crucial in unarmed combat.
Shotokan, the embodiment of the spirit of karate, is a martial arts style developed by Gichin Funakoshi and his son, Gigo Funakoshi. As a pioneer in popularizing “karate-do,” Gichin’s legacy is honored by the countless students who continue to train in his footsteps. Shotokan’s principles are rooted in the ancient art of karate, reflecting values of discipline, respect, and compassion. Through kata and kumite, Shotokan emphasizes the importance of mastering the fundamentals before advancing to more complex techniques.
The philosophy of Shotokan rests on the foundation of the Twenty Precepts of Karate, which emphasizes the importance of cultivating one’s character. Shotokan is more than just a style; it is a way of life that reflects each practitioner’s dedication, perseverance, and indomitable spirit.
Masutatsu Oyama’s Kyokushin Karate is a force to be reckoned with, embodying the spirit of discipline, strength, and determination. Oyama’s vision was to create a style of karate that would focus on direct hits to the opponent’s body with thrusts or kicks, deviating from other traditional schools of karate. With a dedicated group of teachers, Oyama’s organization grew, and they demonstrated his karate worldwide. Oyama hand-picked instructors who could market the style and gain new members, spreading Kyokushin throughout the globe.
Masutatsu Oyama, the founder of Kyokushin Karate, was an unstoppable force. He was famous for his incredible fighting abilities, honed through his legendary fights with bulls. These were no ordinary fights; Oyama would take on the bull with his bare hands, demonstrating his strength and skill in the most incredible ways.
Kyokushin Karate is also famous for its 100-man kumite, a grueling test of strength, endurance, and willpower. The kumite tests the practitioner’s ability to withstand intense physical and mental strain, pushing them to their absolute limits. Each fighter must take on 100 opponents in succession, each one challenging the fighter’s stamina, technique, and resolve. This is not a test for the faint of heart; it requires incredible dedication, discipline, and courage to complete. But for those who do, the reward is immense, as they emerge from the experience with a renewed sense of purpose and a deep understanding of their inner strength. The 100-man kumite is a true test of the practitioner’s spirit and a testament to the power of Kyokushin Karate to transform and inspire.
Gōjū-ryū, the “hard-soft style” of Okinawan karate, blends the principles of hard and soft techniques from the Bubishi, the ancient martial arts book used by Okinawan masters. Gō refers to closed-hand techniques or straight linear attacks, while jū refers to open-hand techniques and circular movements. Gōjū-ryū incorporates both circular and linear movements, combining hard striking attacks with softer open-hand circular techniques for attacking, blocking, and controlling the opponent. Breathing correctly is essential, especially in the Sanchin and Tensho katas, which are core components of the style.
Gōjū-ryū originated from the teachings of Higaonna Kanryō, who integrated gō-no and jū-no kenpō into one system. His style became known as Naha-te, which included other earlier teachers such as Arakaki Seisho and the Kojo family style. However, Japan’s annexation of Okinawa and its defeat of China in the Sino-Japanese War led to the loss of the older schools of Naha-te.
Chōjun Miyagi was Kanryō’s most prominent student, who introduced Tensho, adapted from Rokkishu of Fujian White Crane, and formulated the Gōjū-ryū style, which emphasizes training for self-defense and cultivating intellect before strength. In addition, Miyagi believed karate-do should build character, conquer human misery, and find spiritual freedom. His philosophy of integrating hard and soft styles permeates the practice of Gōjū-ryū, both in karate and life.
The karate uniform is called a Keikogi (稽古着). It is also known as dōgi (道着) or keikoi (稽古衣), or just gi for short. The design varies depending on the style and origin. Okinawan gis tend to be lighter and more breathable, while Japanese gis are heavier and stiffer. Judo and Brazilian Jiu-Jitsu gis are typically thicker and more durable, yet due to the nature of their respective sports, which involve more grappling and ground techniques that specifically use the gi. The Kung Fu style called Shuai Jiao also focuses heavily on “jacket wrestling” and uses a special top called the xiongpi 雄皮, or “hero skin.”
The gi holds the essence of discipline, respect, and tradition deeply ingrained in the martial arts culture. Wearing a uniform is more than just donning an outfit; it symbolizes discipline, readiness, and respect. Compliance with uniform standards goes beyond personal appearance; it reflects the values and principles we hold dear. In martial arts, it is a testament to our commitment to training, our willingness to learn, and our dedication to our art. The uniform is a unifying force that brings us together, forging a bond that transcends individual differences and strengthens our collective identity. It is a visual representation of the unity and cohesion that is the hallmark of martial arts training.
Traditionally, karate had no belts. Jigoro Kano, the founder of judo, contributed to the concept of kyu and dan ranks, which represent levels of expertise. The introduction of the belt system we know today followed, with the most common karate belt order in the US progressing as white, yellow, green, purple, blue, brown, and black.
While self-directed learners can progress in martial arts, a highly qualified instructor can shorten the learning curve and spot weaknesses and mistakes. It’s always better to learn from a knowledgeable teacher who can guide you through the complexities of the art. In the 21st century, various online programs are now available for those who might not be able to get to a dojo regularly. We have a full article about the pros and cons of learning martial arts at home and online if you want to read more about this topic.
Karate can be an effective means of self-defense, especially for those who follow the Matrix of training. This sequence consists of 1. Remedial exercises, 2. Rehearsed drills, 3. Reactive drills, and 4. Resistance partner training (i.e., sparring). In particular, Kyokushin karate produces effective fighters who are well-conditioned for contact, making it a strong choice for self-defense.
Whether karate can beat boxing depends on the individual practitioner and their adherence to the Matrix of training. Boxers have an advantage in footwork and striking, as they specialize in those techniques and focus on targeting the head and face. On the other hand, karate practitioners have an advantage in leg kicks, sweeps, throws, and a more diverse arsenal of techniques.
Some argue that karate doesn’t work in MMA, but exceptions exist. For example, Lyoto Machida, a former UFC champion, successfully employed his karate skills in MMA. However, he also emphasized that adapting traditional karate techniques to meet the demands of the sport is necessary.
Amidst the backdrop of the 21st Century, karate still stands as a testament to the indomitable spirit of resilience and determination that lies deep within us all. A dance of grace and power, it weaves an intricate story of courage and wisdom, a living legacy that transcends the boundaries of its homeland. Born from the crucible of oppression, karate emerged as a beacon of hope, an embodiment of the human spirit’s ability to overcome adversity and rise above the challenges that life presents.
Through the elegant interplay of kata and kumite, practitioners of this ancient art form find stillness and strength in the harmonious union of mind, body, and spirit. Students are guided by the wisdom of the Old Masters; their teachings are etched into the very fabric of the art of the empty hand.
So let us honor the spirit of karate, for in the pursuit of mastery, we are all united in our quest for self-discovery, growth, and the pursuit of a life lived as the best version of ourselves. In the art of karate, we find not only a means of self-defense but a profound reflection of the human spirit and a celebration of the discipline and strength that lies within us all.
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.
If you’re looking to explore the world of martial arts, there are countless styles to choose from. With so many options, deciding which is right for you can be challenging. That’s why we’ve compiled a comprehensive list of martial arts to provide an overview of the different types and help you narrow down or expand your options. NOTE: This page is a living document and will be updated frequently as we explore each of the styles in depth through a series of interviews with a different master-level instructor in each, or sign up for the weekly newsletter to be notified by email of new additions!
I’ve trained in a style called I Liq Chuan for 20 years, and before his stroke, my dad still asked me how my “karate” was going. If you’re like my dad, you may not know how many unique martial arts styles are available. While researching this list, I discovered many martial arts I had never heard of before, even after more than two decades in the field.
Whether you’re interested in researching the origins and history of different styles, choosing a martial art that aligns with your goals and interests, or creating a more extensive curriculum for your own students, this list of martial arts should serve as a helpful starting point for your exploration.
What’s on your martial arts wishlist?
Key Characteristics of All Fighting Systems On Our List
Before we jump right into our list of martial arts, it’s worth taking some time to prime ourselves with the fundamental characteristics of fighting systems in general. If you’re new to martial arts, this information should be helpful when reviewing the list.
Fundamentally, all martial arts are about the use of force for one single purpose; ending a fight as fast as possible. You could also say to neutralize a threat if multiple threats or attackers exist. Learning how to end a fight involves training ourselves to effectively and efficiently use physical force if needed. However, it is essential to note that not all martial arts from our list below prioritize the use of force in the same way or to the same degree.
Power, Attack & Defense
Regarding training, most martial arts focus on developing three core skills: power, offense, and defense. Power refers to the ability to generate force. In the context of martial arts and human movement, “force” refers to the amount of energy used to create motion or impact. Force is a fundamental concept in physics measured in units such as Newtons or pounds. In martial arts, force is what makes our techniques effective. By understanding how to generate and apply force in a controlled and efficient manner, martial artists can develop powerful and precise techniques.
Offense and defense refer to the ability to initiate and respond to attacks in combat situations. This involves learning various techniques for striking, grappling, or using weapons and developing strategies for anticipating and responding to an opponent’s movements and attacks. What’s worth repeating here is that the overall point of martial arts is finishing a fight. While defensive skills are essential, particularly where weapons are involved, defense on its own doesn’t finish fights. Only offensive techniques can end a fight.
Overall, while all martial arts involve training to effectively generate and use or apply force, the specific approaches and philosophies of each martial art from our list can vary widely. Some martial arts, like wrestling or Thai Boxing, will be very aggressive and contact-oriented, whereas other martial arts like Tai Chi will be much softer and less intense.
The Different Types of Martial Arts Techniques
When it comes to fighting, there are generally four main categories of fighting techniques:
Striking
Kicking
Grappling
Wrestling
Each of these categories involves different techniques and strategies. Different arts may focus on or avoid one or more of these categories depending on cultural values or the specific combat conditions under which the systems were initially developed. For example, we can examine the differences between Kung Fu and Jiu-Jitsu. Kung Fu comes from China and uses some grappling and wrestling techniques, but not to the same degree as Jiu-Jitsu, initially used by the Samurai. Samurai fought on the battlefield wearing bulky armor, making joint locks and wrestling more of a priority than strikes or kicks.
While these four categories of fighting techniques are distinct, to be most effective, they should be used in combination with one another in real-world combat situations. For example, we might use striking techniques to create an opening for a takedown or grappling techniques to gain an advantage before transitioning to a striking attack. By training in all four categories, martial arts practitioners can become well-rounded combatants who can adapt to a wide range of situations and opponents.
How MMA Creates Well-Rounded Fighters
Mixed martial arts (MMA) is a modern combat sport that has evolved to incorporate multiple fighting styles from our list. Like traditional martial arts, MMA practitioners often use a combination of striking, grappling, and wrestling techniques. These techniques are often used in combination to create a comprehensive approach to combat. This approach has made MMA one of the most popular combat sports in the world, drawing fighters from various backgrounds and martial arts styles.
In this list of martial arts, there are some examples of styles that are purely empty-hand/unarmed, some that focus primarily on the use of weapons, and some that train the use of both. Armed and unarmed close-quarters fighting are two different approaches to combat that have their own advantages and disadvantages. Unarmed fighting relies solely on the fighter’s body as a weapon. This includes the aforementioned striking, kicking, grappling, and wrestling techniques to disable or defeat opponents.
Our List of 75 Popular & Obscure Martial Arts Styles
With so many martial arts on the list to choose from as you begin your journey, it can be overwhelming to decide where to start. When selecting a martial art, it’s crucial to consider your individual objectives, physical capabilities, and interests. Whether you want to enhance your physical fitness, acquire self-defense abilities, or simply find a challenging yet deeply rewarding pastime, there’s a martial art suited for you. We’ve got an in-depth beginner’s guide to choosing the right martial art that can help you sort through the many options by focusing on figuring out what’s really important to you, as well as many tips and pointers to avoid some of the most common traps and pitfalls when joining a new program.
The list of 100 martial arts styles is not exhaustive, and there are frequently multiple sub-styles within each martial art. In addition, new systems of hand-to-hand combat are continuously evolving as the conditions of close-quarters combat change, and more efficient training methods are developed over time.
It is also worth noting that some martial arts styles may be more prevalent in certain regions or countries, while others may be less well-known. The assignment of martial arts into specific categories, such as striking, grappling, mixed, combat sport, and weapons, can also be subjective and may vary depending on the individual or organization making the categorization.
Overall, the world of martial arts is diverse and constantly evolving, with new styles and techniques emerging as practitioners continue to experiment and innovate.
This comprehensive list of martial arts styles showcases the diversity and richness of this ancient practice. Whether you’re interested in self-defense, physical fitness, or personal development, there’s a martial art style that can meet your needs. By exploring and practicing different martial arts, individuals can gain a deeper understanding of themselves and the world around them. Martial arts genuinely offer something for everyone, regardless of age, gender, or background.
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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.
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.
Are you considering starting your martial arts journey but overwhelmed by the vast options available? Are you asking yourself, “which martial art should I learn?” Well, you’ve come to the right place! In this article, we aim to guide you through the exciting world of martial arts training.
With so many styles to choose from, it can be difficult to determine the best fit for your individual goals and needs. But, with a little bit of research, you’ll be on your way to finding the perfect martial art for you. We’ll cover everything from the different types of martial arts and their focus, to the benefits of training, to the various factors you should consider when choosing the right style for you. Get ready to discover the art of self-defense, physical fitness, and personal development through martial arts training!
Seiza is the formal, traditional way of sitting in Japanese martial arts.
Personal goals
Values
Availability and cost
Injury History & Physical Limitations
Longevity
Personal Goals
When choosing a martial art, you must consider your personal goals and why you want to practice it. For example, do you want to improve your physical fitness, learn self-defense, or compete in tournaments? Different martial arts offer different benefits, and each gym or dojo can have a different focus. so choosing one that aligns with your goals is important.
The Five Whys
If you’re unsure exactly what your priorities are when pursuing martial arts training, you can try using the “Five Why’s” exercise to help you gain clarity.
Using this information, we can make an informed decision about the best martial arts program based on our specific goals and needs. The Five Whys exercise not only helps solve problems, but also serves as a powerful tool for personal self-discovery and goal setting.
Here are two different examples of using the Five Whys exercise to understand the priorities for choosing a martial arts program:
“I want to train martial arts.”
“Why?”
“I want to improve my physical fitness.”
“Why?”
“I want to be healthier and have more energy.”
“Why?”
“I want to feel better about myself.”
“Why?”
“So I can feel confident and empowered.”
In this example, the Five Whys exercise helps to reveal that the ultimate goal for choosing a martial arts program is to feel confident and empowered. Understanding true priorities can help guide the decision-making process in choosing a martial art that fits the individual’s goals and needs.
Example 2
Here’s another example using the Five Whys exercise with a different starting point:
“I want to train martial arts.”
“Why?”
“So I can compete in tournaments.”
“Why?”
“So I can improve my skills and be recognized as a top competitor.”
“Why?”
“So I can win championships and be recognized as a successful fighter.”
“Why?”
“So I can be a famous professional fighter.”
In this example, the Five Whys exercise reveals that the ultimate goal for choosing a martial arts program is to become a famous professional fighter. This understanding guides the individual in making a decision to choose a martial art that fits their goals and needs and focuses strongly on competition and tournament preparation.
Example 3
The Five Whys exercise can be simplified by using this format:
“I want to [blank], so I can [blank], so I can [blank].”
This format helps break down one’s goals and motivations for choosing a martial arts program into a clear, concise, and easy-to-understand sequence.”
Even within the same martial arts style, the intensity of training can vary wildly from gym to gym or dojo to dojo. For example, some BJJ gyms focus on general-purpose training, while others focus on preparing fighters for MMA competitions (more on BJJ below). The level of contact and intensity of training at the latter will likely look very different than the former.
Likewise, in a gym whose primary focus was on preparing people for MMA competition, the use of performance-enhancing drugs and narcotics to deal with pain and inflammation of injuries sustained in combat would not be unheard of. This is not to imply that this would be taking place in every gym, but it is something you should be on the lookout for before joining.
Getting clear about our priorities at the outset can help us avoid wasting both time and money.
Traditional martial arts use bowing as a gesture of respect. Modern combat sports will typically touch gloves or fist bump before fighting. image source: unknown
Every martial arts gym has its own unique culture. For example, here at Falling Leaves Kung Fu, we tend to attract a lot of “rugged individualists” who value individual liberty, self-sufficiency, and personal responsibility. Another example from our school is the emphasis on Zen philosophy, which may conflict with your closely held religious beliefs.
Choosing a gym whose culture doesn’t align with your personal values is likely to lead to friction over time, which can lead to a bad experience for all involved. Take the time to talk to any potential instructor and the other students to understand better whether the school or gym will be a good fit in the long run.
Martial arts help develop the quality of humility, which requires surrendering our ego. Don’t expect a gym to change its culture to accommodate you. Be prepared to set your ego aside or choose another facility that better aligns with your closely held personal values.
It is also important to consider the availability of martial arts classes in your area and the cost of training. Some martial arts are more readily available than others. Depending on your location, there may be no facilities nearby if you’re committed to learning a particular martial art system. Many instructors are now offering online classes. However, while they can open the possibilities of learning from anywhere in the world, online learning has some significant limitations.
Shopping based purely on price is not a good idea when looking for martial arts training. Naturally, you need to make sure the fees will fit your budget, but quality instruction frequently costs more, and for good reason. If you want high-quality instruction, you should be willing to support your instructor financially. They have sacrificed more than you can know to develop their skill. Likewise, it’s expensive to keep the doors open on a facility.
Conversely, we usually get what we pay for, and the cheapest school in town is also very like a “McDojo,” which will not offer much value regardless of your reason for training.
Hidden Fees
When considering which martial art school to join, it’s important to know hidden or extra fees not covered by your gym dues. These fees can add up and make the cost of training much higher than expected. Some common hidden fees include uniforms, belts, and testing fees. To avoid unexpected costs, asking for a full list of possible fees upfront is important.
The cost of testing fees and uniforms can really add up.
Price transparency is crucial when making a decision about which martial art to study. Knowing all the costs associated with a particular school, you can accurately compare different options and make the best choice for your budget. However, price transparency also serves as an indicator of the integrity of the instructor or gym. A clear, upfront pricing structure shows that they value transparency and honesty in their business practices. On the other hand, hidden fees or lack of transparency in pricing can be a red flag and indicate a lack of trustworthiness.
When inquiring about fees, don’t be afraid to ask specific questions. For example, find out if there is a fee for testing or if you need to purchase a new belt every time you advance to a higher rank. Understanding the cost of training is an important part of the decision-making process and should not be overlooked.
In conclusion, asking for a full list of fees and ensuring the school is transparent about pricing is key to finding the right martial art school for you. A school that is upfront about costs and willing to provide clear answers about fees is more likely to be trustworthy and a good fit for your training goals.
The Risks and Pitfalls of Committing to Long-term Contracts
The most significant issue you should be aware of when it comes to cost is whether or not a school offers month-to-month payment options, the ability to pay for classes in blocks, or if they want you to commit to a long-term contract similar to a standard “globo gym.”
Committing to long-term contracts, such as 1-3 year contracts, in a martial arts school can be problematic for a number of reasons. Firstly, it can be difficult for students to predict changes in their schedules, interests, or personal circumstances, which may make it difficult for them to fulfill the terms of their contracts.
Secondly, long-term contracts can be a financial burden, as students may be obligated to pay monthly fees even if they cannot attend classes due to personal reasons. Worse yet, once signed, the school usually sells these contracts to a third party for a lump sum similar to a loan. If you default on your payments, you’re not dealing with your instructor with whom you have a personal relationship. You’re dealing with a faceless bureaucracy that doesn’t know you, doesn’t care about your circumstances, and just wants their money, regardless of the burden it places on you.
Be sure that you have the freedom to “vote with your feet” if the instructor fails to provide you with the level of instruction you expect and deserve.
Benefits of a Recurring Billing For Martial Arts Training
I use a recurring billing system that charges a student’s credit or debit card each month, and students are free to cancel their subscriptions any time they like. Recurring billing in martial arts schools can greatly benefit the instructor and the students. By having a consistent, automatic billing system in place, instructors can focus their energy on teaching rather than keeping track of payments. This allows for a more dedicated and effective teaching experience for the students. Additionally, it eliminates the awkwardness and potential friction that may arise from constantly asking for payments or having to chase down students for payment.
With a recurring billing system, students can easily make payments on a regular basis, and instructors can focus on providing the best possible instruction. This creates a more efficient, streamlined, and stress-free environment for both parties involved.
Regardless of the system the instructor has in place to collect payments; you should be sure that you have the freedom to “vote with your feet” if the instructor fails to provide you with the level of instruction you expect and deserve or if you’re life circumstances change. You shouldn’t still have to pay for martial arts training in Arizona after moving to Florida for work.
If you have a history of injury or physical limitations, it’s important to consider how this may affect your ability to practice a particular martial art. Some martial arts place more demands on our bodies, so choosing a martial art that is appropriate for your physical condition is important. Consider talking to your doctor and/or a martial arts instructor to help you make an informed decision.
For example, many veterans and retired athletes suffer from TBI. Choosing a gym that focuses on martial arts that involve frequent strikes to the head may not be the best choice for someone with a history of traumatic brain injury (TBI). TBIs can have long-lasting effects on a person’s cognitive and physical abilities, and repeated blows to the head can exacerbate these symptoms and potentially lead to further injury.
A Tai Chi program, while not as hardcore as Thai Boxing or Krav Maga may be a better choice for somebody that is looking for a fun and interesting hobby or needs to minimize any blows to the head, for example.
Before joining a program, try asking some other students how long they’ve been a member. The length of membership of the average student at a martial arts school reflects the quality of instruction provided by the instructor or school. If students stay for long periods of time, it is a sign that they are receiving high-quality training and are satisfied with the experience. On the other hand, if students leave quickly or have a high turnover rate, it may indicate that the instruction is not meeting their needs or that the training environment is not a good fit for them. The length of membership can be seen as a barometer for the instruction’s overall effectiveness and the students’ satisfaction.
At Falling Leaves Kung Fu, most of our members stick around for three to five years, and most students who leave only do so due to work or personal circumstances beyond their immediate control.
Considering these factors when choosing a martial art is important because they can greatly impact your experience and ability to progress in your training. If you choose a martial art or gym that does not align with your personal goals, interests, or physical abilities, you may quickly become frustrated and discouraged and may eventually give up training altogether. On the other hand, if you choose a martial art that is a good fit for you, you are more likely to enjoy your training, make progress, and stick with it over the long term.
Additionally, choosing a martial art that is accessible and affordable is crucial for ensuring that you can continue your training and make the most of your investment of time and resources. Understanding your injury history and physical limitations is important for preventing further injury and ensuring your safety while practicing martial arts. By considering these factors, you can make a more informed and strategic decision about which martial art is right for you.
All martial arts train three fundamental principles:
Attack
Defense
Power.
Techniques for attack and defense fall into four categories:
Striking
Kicking
throwing and takedowns (wrestling)
grappling and joint manipulation.
I do not fear the man who has trained 10,000 kicks; I fear the man who has trained one kick 10,000 times.
~Bruce Lee
Some martial arts train all four categories equally, while others specialize in one or two.
Understanding the different types of martial arts and their specializations can help you make an informed decision when choosing a martial art to practice based on your personal goals, interests, and physical abilities. Likewise, there are tradeoffs to choosing a martial art like karate, which trains techniques from all four categories more broadly, compared to choosing an art like BJJ, which specializes in grappling and takedowns. Training in a broad range of techniques will leave you well prepared for dealing with general-purpose self-defense situations against an opponent with little to no training, but you may find yourself quickly outmatched by someone with a high skill level in a more narrow selection of techniques. Bruce Lee once said, “I do not fear the man who has trained in 10,000 kicks. I fear the man who has trained one kick 10,000 times.”
Secondly, considering your potential professional needs and legal considerations is also important. For instance, Law Enforcement Officers need to know how to use the minimum level of force necessary when dealing with the public. BJJ, or Brazilian Jujitsu, can help officers modulate their use of force by teaching them techniques to subdue a person with minimum risk of injury.
Western boxing focuses mainly on striking techniques, which are important in self-defense. However, it doesn’t prepare practitioners for grappling and wrestling, which could be important in real-life self-defense situations. Similarly, martial arts that focus on sports competitions may not provide adequate training for dealing with an armed assailant, as real-life self-defense often involves more than just striking.
In the next section below, we’ll take a look at 11 different types of martial arts. If you’re looking for martial arts training in the Phoenix, Arizona area, I’ll recommend a school whose instructor I know and trust or have a friend who trains there.
Please note that the following list of 11 martial arts is just a small representation of the vast number of styles and techniques used in combat and self-defense worldwide. Each culture has its unique approach influenced by its history and traditions. The list does not include various forms of martial arts that focus primarily on weapons such as sticks, knives, or firearms. It is important to keep in mind that this is just a starting point in your journey to discovering the right martial art for you. We have a more comprehensive list of martial arts here.
1. Karate
Karate is one of the most popular martial arts styles in the world. It originated in Okinawa, Japan, and has since spread to countries worldwide. Karate is a striking-based art that emphasizes punches, kicks, and knee strikes. It also includes grappling techniques, such as throws and joint locks, and is known for its fast, powerful movements.
The Karate Kid” movie, released in 1984, starring Pat Morita and Ralph Macchio, became a huge success in the US. It popularized the martial art of Karate, inspiring many people to start learning the discipline. The film’s coming-of-age story and training montages resonated with audiences, increasing Karate classes and dojos across the country.
After more than 20 years of training and teaching I Liq Chuan, before my dad’s stroke, he still asked me, “how’s your karate going?” For many, karate is synonymous with martial arts training. Further Reading on Amazon: Complete Karate by Mas Oyama
Judo is a Japanese martial art and Olympic sport that was founded by Jigoro Kano in the late 19th century. It is a grappling-based art emphasizing throws, pins, and submission holds. Kano, was a student of traditional Jujitsu. He adapted Jujitsu techniques and created a new martial art that he called Judo, which means “gentle way.”
Kano’s motivations in creating Judo were to promote physical fitness, mental discipline, and moral character. He also sought to create a martial art that was less dangerous and more suitable for sport and competition.
Judo became an Olympic sport in 1964 and is now practiced worldwide. The objective of Judo is to throw or take down an opponent, immobilize or subdue them with a grappling hold, or force them to submit with a joint lock or choke. Further Reading on Amazon:Judo: Basic Principles by Eric Dominy
Taekwondo is known for it’s lightning fast high kicks
Taekwondo 태권도/跆拳道 is a Korean form of martial arts that focuses on techniques involving punches and kicks. It places emphasis on head-high kicks, spinning jumps, and quick kicks. The name translates to “the art or way of kicking, punching.” The martial art originated in 1945, established by Korean martial artists with Japanese and Chinese martial arts backgrounds, most notably General Choi, Hunghi.
Tae Kwon Do became popular in America after soldiers who had been stationed in Korea began returning home from service.
Taekwondo is known for its fast kicking techniques, with additional points awarded in sparring competitions for strikes incorporating spinning kicks and kicks to the head. Taekwondo can improve your fitness and flexibility, as it’s a full-body workout that involves various kicks, jumps, and stretches. It develops coordination, strength, and agility, making it an excellent choice for overall fitness and flexibility.
There’s no denying that after BJJ exploded into the public consciousness, the world of martial arts was changed forever. Brazilian Jujitsu is a grappling-based art that originated in Brazil. It is known for its ground-based techniques, including submission holds and pins. Royce Gracie made BJJ famous by winning the first Ultimate Fighting Championship tournament with a dominant display of its grappling techniques in December 1993.
Brazilian Jujitsu is an excellent choice for those who want to learn self-defense techniques, as it is standard in most BJJ gyms to “live roll” in every class, ensuring you learn how to apply techniques against active resistance. Further Reading on Amazon:Breathe, A Life In Flow by Rickson Gracie
If you’re looking for premium Brazillian Jujitsu instruction in the East Valley area, check out Gustavo Dantas gym in Mesa.
Grandmaster Sam FS Chin, founder of Zhong Xin Dao I Liq Chuan photo credit: Jack Meyers 2017
I Liq Chuan is a Chinese martial art we train here at Falling Leaves Kung Fu. It is characterized by its focus on Zen philosophy, Tai Chi principles, and its unique spinning and sticky hand training methods.
I Liq Chuan is a Chinese martial art that emphasizes the flow of energy and fluid movements. It was developed by Grandmaster Sam Chin in the 1970s with his father, Chin, Lik-Keong, It is based on principles of internal energy, mind-body connection, and natural movements. The goal of I Liq Chuan is to develop a relaxed yet powerful body and mind and to cultivate one’s ability to respond spontaneously to any situation. Unlike other martial arts that focus on physical techniques, I Liq Chuan emphasizes developing a deep understanding of the body’s intrinsic nature and how it can be best used in martial arts and daily life. The practice of I Liq Chuan includes solo movements, partner drills, and applications in self-defense. Further Reading:The Martial Art of Awareness by Sam FS Chin
I offer small group classes, private lessons in Tempe, AZ, and workshops worldwide.
Muay Thai is a very effective martial art known for its punishing kicks and elbow attacks.
Muay Thai is a martial art and combat sport that is referred to as the “Art of 8 Limbs” or “The Science of 8 Limbs.” The eight limbs refer to the eight parts of the body that are used for striking: two fists, two shins, two elbows, and two knees.
Muay Thai requires its practitioners to follow a set of rules, both in training and competition. The rules allow for a balance of freedom and control in movements and strikes, resulting in a unique flow that separates it from other martial arts. Thai Boxing is known especially for its brutal leg kicks and elbows.
Muay Thai is an especially good choice for individuals looking primarily for self-defense or competition as it’s one of the arts that has proven itself again and again in full contact fighting. For this reason, along with BJJ, it has become the basis of most modern MMA curriculums.
Western boxing is a powerful system of self-defense that requires quick reflexes, strong technique, and the ability to outmaneuver an opponent. The sport is known as “the sweet science” due to its emphasis on strategy and precision, as well as its raw power. Boxers must be fit and agile, able to dodge and strike simultaneously. It’s a challenging discipline that demands a great deal of physical and mental strength.
Boxing has been a staple of the Olympic Games for over a century and is considered one of the world’s oldest and most revered sports. It’s an exciting and dynamic discipline that’s both physically and mentally demanding. For fitness enthusiasts, the hard training required by boxing provides a comprehensive workout that can help to build strength, increase endurance, and boost overall health. Whether you’re looking to improve your self-defense skills or simply looking for a challenging workout, western boxing is a great choice. Further Reading on Amazon: Championship Fighting by Jack Dempsey
Aikido is a Japanese martial art that emphasizes the use of leverage and movement to neutralize an opponent’s attack. It is a grappling-based art that includes throws, pins, and joint locks.
Aikido, founded by Morihei Ueshiba, is often called “the art of peace.” It emphasizes flowing, circular movements designed to harmonize with and redirect an attacker’s energy. With its roots in Daitoryu (a form of Japanese Jujitsu), Aikido is a non-violent martial art emphasizing self-defense over aggression. It’s a perfect choice for those who are not interested in high-impact activities or competition due to physical limitations, making it an excellent form of physical and mental exercise.
If you’re looking for a martial art that’s gentle on the body and mind, Aikido is a great choice. Its focus on blending with an opponent’s movements rather than using brute force makes it an ideal choice for those who may avoid activities with intense physical demands. Additionally, Aikido is non-competitive, making it a great option for those who want to train in martial arts in a less stressful environment. With its emphasis on inner peace and harmonizing movements, Aikido is a wonderful way to improve your physical fitness while also nurturing your spirit. Further Reading on Amazon: Complete Aikido by Roy Suenaka
Donnie Yen portrays Bruce Lee’s teacher Ip Man in Ip Man 4: The Finale. Watch on Amazon Prime.
Wing Chun is a kung fu style characterized by its close-quarters fighting style and emphasis on rapid strikes. First popularized by Bruce Lee in the 20th century, Lee learned Wing Chun as a teen and later incorporated elements of it into his own martial art training style, Jeet Kune Do. In recent years, Wing Chun has become even more widely known through the movie franchise about Bruce Lee’s Wing Chun teacher, Ip Man, which stars Donnie Yen. These movies have further popularized Wing Chun and helped increase its visibility and popularity worldwide.
There are many different sub-styles of Wing Chun. One school I can vouch for in Mesa, AZ, is the Hung Fa Yi Wing Chun of Arizona., run by Sifu Mark Jones. Mark is a true gentleman passionate about sharing his art with others.
Krav Maga is a modern, tactical self-defense system focusing on building techniques based on natural human reflexes. It was developed for the Israeli military and emphasizes practical and realistic training. The goal is to neutralize potential threats quickly and effectively, making it an ideal choice for those looking for self-defense skills that include unarmed techniques and weapons like knives and firearms.
This system is constantly evolving, and adapting to real-world situations, so training stays current and relevant. Krav Maga’s straightforward approach and emphasis on real-world situations make it an excellent choice for anyone seeking self-defense skills in today’s rapidly changing world. Whether you are a beginner or an experienced martial artist, Krav Maga is a highly effective and accessible system for personal protection.
React Defense Systems offers classes in Phoenix, Chandler, and Glendale if you’re looking for Krav Maga instruction in the greater Phoenix-Metro area.
Kenpo is an eclectic martial art with origins in Japan. It draws from Japanese Jujitsu, Okinawan karate, and Shaolin kung fu; you could say it’s the original mixed martial art! Kenpo is the Japanese pronunciation of quanfa 拳法, which means “boxing techniques,” another name for Kung Fu.
Kenpo is a scrappy system that uses a mix of grappling techniques from Jujitsu and blends the more linear Okinawan karate with the circular attack and defense style of Shaolin.
James Mitose brought the art with him to Hawaii, where it found a naturally receptive audience that was itself a melting pot of diverse people from Japan, China, Polynesia, and the West who all continued to contribute to the development of Kenpo as a system of martial arts training.
Today, you can find Kenpo schools worldwide. If you’re looking for Kenpo in the East Valley, look no further than our friends at APSK Martial Arts Academy. APSK has been in business since 1994! Further Reading on Amazon: Infinite Insights vol. 1 by Ed Parker
All martial arts can be used for self-defense, but the effectiveness of an individual’s self-defense skills depends on their ability, training, instruction, and experience. Factors such as dedication to training, quality of instruction, and amount of sparring or pressure testing will influence how well an individual can apply their martial arts skills in self-defense.
All martial arts have the potential to improve fitness, but results vary depending on training intensity and frequency. However, martial arts with a focus on competition generally offer a great opportunity to enhance physical fitness. On the other hand, arts that emphasize personal development may not provide the same level of physical workouts.
Many people get involved with martial arts to improve their health & fitness.
With that said, the old adage “no matter how slow you’re going, you’re still lapping everyone sitting on the couch” still holds true. Any activity is better than no activity. The soft, non-competitive martial arts styles can be a fun, non-exercise activity on “off-days” for those who already maintain a regular workout schedule as well.
All martial arts can help children develop discipline, focus and improve behavior, but results depend largely on the instructor’s ability to engage and motivate kids. A teacher with strong classroom management skills and the ability to teach challenging and fun lessons will be most effective in helping kids gain these benefits.
I firmly believe that children and adults have different learning needs, which is why our classes at Falling Leaves Kung Fu are for adults only.
In conclusion, choosing the right martial art to learn can be difficult, as there are many styles to choose from. When choosing martial art, it is important to consider your personal goals, physical abilities, and interests. Whether you’re looking to improve your fitness, learn self-defense techniques, or just find a fun new hobby, there is a martial art out there for you. If you’re unsure which martial art is right for you, consider trying out a few different styles to see which one you enjoy the most. Remember, the most important thing is to find a martial art that you enjoy, and that helps you achieve your personal goals. So, ask yourself, “Which martial arts should I learn?” and start your journey today!
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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.
A question I hear frequently is, “will martial arts help me lose weight?” Martial arts have been around for thousands of years and have evolved into diverse practices that can be used for self-defense, fitness, and personal growth. With the growing emphasis on health and wellness, many people are now turning to martial arts to lose weight and improve their overall fitness. This article will explore the pros and cons of using martial arts for weight loss and the principles most effective for burning calories and shedding pounds.
Today, martial arts are synonymous with good health and fitness in most people’s minds, and this is in no small part due to the impact that people like Bruce Lee have had on the world of martial arts and fitness. Bruce Lee was a legendary martial artist known for his famous quote, “Be water, my friend.”
More than 50 years after his death, he is still widely considered to be one of the most influential figures in the history of martial arts. His incredible build and persona have inspired many people to pursue martial arts to improve their health and fitness.
Thank’s to Lee’s amazing physique, it’s no wonder so many people pursue martial arts to help lose weight.
The short answer to this question is yes; martial arts can help you lose weight. Many styles involve high-intensity cardio and strength training, which can result in significant calorie burn and weight loss. However, it is important to remember that weight loss is not the only goal of martial arts training. Many people also practice martial arts for self-defense, mindfulness, and personal growth.
When it comes to weight loss, it’s important to understand that the underlying principle is simple: you have to be in a calorie deficit to lose weight. This means you need to consume fewer calories than your body is burning. While there are many different approaches to weight loss, this basic truth remains the same.
The Power of Martial Arts in Supporting Weight Loss Efforts
Bruce Lee represents the ultimate martial arts physique in the minds of many people.
Martial arts, like other forms of exercise, can support your weight loss efforts in two key ways:
helps provide stimulus to maintain muscle mass during a calorie deficit
helps create or increase a deficit by burning extra calories
First, exercise like martial arts helps to provide a stimulus to maintain muscle massduring a calorie deficit. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy.
“But if you choose to lose weight, you have to focus on losing fat, not muscle.
Unfortunately, the average person who cuts calories to lose weight will lose between 40% and two-thirds of that weight as lean mass. This ratio is HORRIBLE.
There is no need whatsoever to lose as much or more muscle as fat, and this shows you that standard calorie-cutting is a tremendously bad way to lose weight.”
Losing lean tissue can be a problem because muscle tissue is a key contributor to your metabolism, meaning that the more muscle you have, the more calories your body burns at rest. Additionally, not all lean tissue is muscle; this includes organ tissue and bone mass as well.
Again, quoting from Chris Masterjohn’s article:
There is no need whatsoever to lose as much or more muscle as fat, and this shows you that standard calorie-cutting is a tremendously bad way to lose weight.
There is no need whatsoever to lose as much or more muscle as fat, and this shows you that standard calorie-cutting is a tremendously bad way to lose weight.
So how do we preserve lean mass when losing weight?
Exercise more, do not eat less. Rather, get your total resistance training and high-intensity workouts up to six hours per week with the base of this being full-body resistance training and the remainder high-intensity intervals and sprints.
Add some moderate-intensity work on top of this base and lots of light activity like walking. If you are able to recover from this exercise and feel good, and you are not losing weight fast enough, add more activity. If you hit a wall exceeding your recovery capacity, it is time to cut food intake.
Exercise like martial arts can be a great form the of moderate to high-intensity exercise discussed by Masterjohn to prevent muscle tissue loss. This can help maintain your metabolism and offset the dreaded “metabolic slowdown” that often accompanies weight loss.
Second, exercise like martial arts can help to create or increase a calorie deficit by burning extra calories. When you engage in physical activity, your body burns calories to fuel your movement. The more intense the activity, the more calories you burn. Martial arts can be a great way to get in some extra physical activity and create a calorie deficit, which can help you to lose weight.
Additionally, martial arts are renowned for fostering self-discipline. We develop a strong sense of focus and commitment by setting and working towards goals in the training environment. This mindset can be easily transferred to other areas of life, such as eating healthier, which is key to weight loss success. By setting achievable nutrition goals and sticking to them, we can improve our overall health and well-being.
Support & Accountability
Not all peer pressure is bad. Belonging to a community of like-minded individuals is a powerful motivator. Martial arts helps us not only take responsibility for our own safety, but for all of our thoughts, feelings, and actions. By working alongside others towards common goals, individuals are held accountable for their progress and can stay motivated. The camaraderie of a martial arts community can help individuals stay on track with their weight loss goals and encourage them to continue improving their health and fitness.
Belonging to a community of people committed to taking responsibility for their own health can be a powerful motivator
Mindfulness of Food
Zen philosophy is key to many martial arts practices like I Liq Chuan. Whenever we have been on meditation retreats at MABA (Mid-America Buddhist Association), mindfulness of food and eating was always stressed as part of the training. By cultivating mindfulness of food, we can approach mealtime with a greater sense of balance and awareness. This can greatly support long-term weight loss efforts.
I Liq Chuan students listen to a lecture by Master Jiru at MABA.
Eating slowly and mindfully can have a greater impact on weight loss and overall health than just focusing on what, when, and how much we eat. Eating mindfully can bring immediate benefits, such as eating less without feeling deprived [1]. Physiology and psychology play a role in this, as our body needs time to register feelings of fullness, and savoring our food leads to feeling satisfied with less.
Eating slowly and mindfully can also improve digestion, reduce bloating and stomach pain, and increase nutrient absorption. This, in turn, leads to feeling better physically and mentally and helps develop a better relationship with food by learning to listen to our body’s internal hunger and satiety cues. This skill can lead to healthier food choices for the rest of our life instead of relying on a rigid meal plan.
Four Tips for Effective Weight Loss with Martial Arts
Starting a weight loss journey can be a challenge, but with martial arts as your companion, you can achieve your goals. To help you get started, here are four tips to consider:
eating more protein can help with weight loss
Calories count
Eat more protein
Avoid liquid calories
Focus on whole foods
It’s important to remember that martial arts alone do not mean guaranteed weight loss. When it comes to weight loss, there’s really only one requirement: you have to be in a calorie deficit. If you’re eating more calories than you’re burning, you won’t lose weight, regardless of how much martial arts you do.
However, when combined with a healthy diet and a calorie deficit, martial arts can be a powerful tool for weight loss.
Calories are King
When it comes to weight loss, calories are still king. We cannot break the laws of thermodynamics. Counting calories can be a tedious task, but it can be extremely useful short term, especially in the beginning. By tracking your calorie intake, you’ll better understand how much you’re eating and how many calories you need to cut back to create a deficit. This can help you to make informed choices about what to eat and how much of it to eat. Remember, to lose weight; you need to be in a calorie deficit.
Calories are still king of weight loss
Eat More Protein
Protein is an important nutrient that helps to build and maintain muscle mass. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy. Eating enough protein can help to prevent this [2], which can be especially important if you’re engaging in martial arts or other forms of exercise as part of your weight loss journey. People tend to eat more calories when they undereat protein, so it’s important to make sure you’re getting enough.
Whether you’re looking to maintain muscle mass, create a calorie deficit, or both, eating more protein can help to support your weight loss efforts and improve your overall health and fitness.
The best protein options are the ones we’ve eaten for millennia.
Avoid Liquid Calories
Drinks like soda, Starbucks frappuccinos, and smoothies can pack a lot of calories from sugar. Although smoothies and shakes are often touted as helpful for weight loss, in reality, the opposite is usually true. Shakes and smoothies can easily top 1000 calories or more; liquids also tend to empty your stomach quickly. This can leave you feeling hungry again soon. To avoid liquid calories and help with weight loss, drink water or other calorie-free drinks like green tea instead.
Smoothies & shakes are not helpful for long-term weight loss
Focus On Whole Foods
Focusing on whole foods during a calorie deficit boosts micronutrient intake (vitamins and minerals) and helps you eat fewer calories. Whole foods provide essential nutrients while taking longer to chew. This helps keep you feeling satisfied and reduces the temptation to snack. Getting enough vitamins and minerals is important because they play a role in the metabolic processes that help us burn body fat for fuel [3] and keep our immune systems strong.
By following these tips, you’ll be on your way to effective weight loss. Remember, weight loss is a journey, and just like martial arts, it’s important to be patient and persistent. By incorporating martial arts into your routine, you’ll improve your overall health and fitness and progress towards your weight loss goals.
Other Questions About Martial Arts & Weight Loss
Here are some other common questions regarding martial arts and weight loss:
Which Martial Art is Best for Weight Loss?
intensity matters more for calorie burning than any martial art style
No single martial art is best for weight loss, as each style has its unique combination of physical and mental benefits. The number of calories burned during martial arts training depends on the intensity and resistance of the workout, not the specific martial art style. Higher intensity and resistance lead to more calories burned, improving fitness and weight loss. However, some styles, like MMA and Thai Boxing, are more likely to include high-intensity workouts, which can be especially effective for burning calories and losing weight.
In contrast, low-impact styles like Tai Chi might better suit older folks or those with limitations. While not as intense as other styles, all activity counts and is much better than sitting on the couch! Qigong (breathing exercises) can also reduce pain, helping us to be more active overall, which can be helpful for managing weight. Breathing exercises can also help those who are already fit recover better from intense training so they can see even better results.
Can Martial Arts Reduce Belly Fat?
While martial arts can help you lose weight overall, unfortunately, it’s impossible to target specific body areas for fat loss. However, building lean muscle mass and increasing your metabolism can burn calories and reduce body fat, including belly fat.
Which Martial Art Burns the Most Calories?
Krav Maga is a style of martial arts known for it’s high intensity workouts which can help burn calories
The number of calories burned during a martial arts workout will vary depending on your age, weight, fitness level, and the intensity of your workout.
However, some styles are known for their high-intensity workouts, which can result in significant calorie burn. Some of the most calorie-intensive martial arts styles include:
Muay Thai
Boxing
Krav Maga
Brazillian Jiu-jitsu (BJJ)
Does Martial Arts Increase Metabolism?
Martial arts training can help increase your metabolism by building lean muscle mass and improving cardiovascular health. The more muscle you have, the more calories you burn, even when resting. Additionally, you can improve your cardiovascular fitness and metabolism by engaging in high-intensity workouts, helping you lose weight and keep it off.
Summary & Conclusion
Martial arts can support our weight loss efforts in two key ways. First, it helps to provide a stimulus to maintain muscle mass during a calorie deficit, preventing us from losing muscle tissue. Second, martial arts can create or increase a calorie deficit by burning extra calories, resulting in weight loss.
In addition to physical benefits, martial arts also promote self-discipline and mindfulness of food, which help us make better long-term food choices and eat less without feeling deprived.
Belonging to a martial arts community helps us stay accountable and motivated toward our weight loss goals.
While martial arts alone do not guarantee weight loss, they can be a powerful tool when combined with a healthy diet and calorie deficit. Remember that the underlying principle of weight loss is simple: you have to be in a calorie deficit to lose weight.
Ready To Take The Next Step?
If you’re looking to get involved with martial arts classes to lose weight, get in shape, or improve your health, you’re not alone. It’s one of the most common reasons people say they’re interested in a martial arts class, but remember what you do “off the mats” is just as important, if not more so, than what you do on the mats. A complete martial arts program is not just about fighting; it’s a way of life!
If you’re still not sure about how to get started, you can join my one-on-one health coaching program and receive personalized guidance, support, and accountability no matter where you are in the world. With my guidance and support, you’ll have the tools and confidence you need to reach your goals and achieve lasting results. Sign up for a free discovery call and find out if my program is right for you!
If you’re just looking for martial arts training, join us for personalized lessons during our small group classes or from the comfort of your own home with our online classes.
Join us and unlock the secrets of the Old Masters!
Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. “Eating slowly led to decreases in energy intake within meals in healthy women.” Journal of the American Dietetic Association 108.7 (2008): 1186-1191.
Jo, Edward, et al. “Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients.” Clinical Nutrition 38.1 (2019): 372-382.
Johnston, C.S., Corte, C. & Swan, P.D. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond) 3, 35 (2006). https://doi.org/10.1186/1743-7075-3-35
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.
One of the most frequently asked questions I get is, “can martial arts help me build muscle?” Crossfit and bodybuilding aren’t for everybody, but most people still understand at a gut level that building muscle and strength is important. Indeed, a recent review of 10 studies looking at the benefits of strength training found the strongest evidence to date (no pun intended) that any amount of strength training significantly reduced death from all causes, including heart disease and cancer!
Martial arts are a popular form of exercise that can be a great way to build muscle, improve overall fitness, and develop coordination and skill. This article will explore three ways martial arts can help build muscle, including resistance training, sparring, and conditioning exercises.
Key Takeaways
Martial arts can help you build muscle in three ways:
Resistance Training
Partner Work
Conditioning
Limitations of martial arts & building muscle:
Specificity
Intensity
Individual factors like age
diet & lifestyle factors like sleep
We’ll also consider potential limitations or challenges that may affect the extent to which martial arts can help build muscle, such as intensity, focus on muscle growth, and individual differences. Whether martial arts is an effective way to build muscle will depend on your current condition and any potential limitations or challenges.
In addition to the physical benefits of building muscle, practicing martial arts can also have numerous other benefits, such as improving coordination, flexibility, and mental focus. It can also be a fun and enjoyable way to stay active, maintain a healthy lifestyle, and meet like-minded people who share your values.
Will Martial Arts Build Muscle?
The author in peak condition
If you haven’t been very active recently, almost anything can help you build muscle. This study looked at how different types of exercise affected obese women’s bodies and health. The women were split into two groups. One group did cardio, and the other did resistance exercise for 12 weeks. Both groups lost fat and gained lean muscle mass.
However, as individuals become more accustomed to their training program and less out of shape, the adaptation processes start to specialize; this means that after about eight weeks, if you want to continue to develop new muscle, you will have to adjust your training. After that, how much muscle you can develop will depend on several factors.
3 Ways Martial Arts Training Can Help You Build Muscle & Get In Shape
Resistance training: Western-style weightlifting is a recent addition to martial arts programs, but traditional martial arts have always incorporated resistance training of various kinds over the centuries.
Sparring: Many martial arts styles, such as boxing, kickboxing, and judo, include sparring as a regular part of training. However, hard sparring isn’t the only type of partner training you will practice in martial arts. For example, in I Liq Chuan, we have a unique training method called spinning hands, which involves a lot of heavy pulling and pushing with a partner. It can help to build muscle, as well as improve cardiovascular endurance and overall physical fitness.
Conditioning training: A martial arts conditioning program typically includes a variety of exercises to improve cardiovascular endurance, power, speed, and flexibility. These may consist of running, plyometrics, agility drills, and stretching. The program may also have specific exercises or drills to improve martial arts skills, such as footwork, punching, and kicking.
Resistance Training
Bruce Lee represents the pinnacle of the martial artist’s physique in the minds of many, and for a good reason. Lee was a pioneer in incorporating modern resistance training methods into his martial arts regimen. Resistance training involves using external resistance to increase muscle strength and endurance. Martial arts have always included resistance training. However, it has taken very different shapes and forms throughout history.
Western-style strength training primarily uses barbells and dumbbells. It tends to focus on the sagittal plane and moving the bar in a straight line. In contrast, Eastern strength training methods are much more circular and multiplanar in nature.
The earliest form of strength training in martial arts likely originated in ancient Persia. It involved using heavy clubs called ‘meel,’ large wooden shields called ‘sang,’ and a board called the ‘shena’ for pushup-like exercises. These ancient forms of resistance training are still in use today, especially in Iran, where men meet and train in “houses of strength.” This type of training has a history stretching back possibly 5000 years.
Chinese Kung Fu has its own unique strength training culture, which uses a variety of specialized equipment. The Chinese also developed training methods using a barbell made of bamboo or wood with stone plates on one or both ends, called the “single-head” and “double-head,” respectively. Unlike a Western-style barbell, single and double-headed exercises in martial arts are very dynamic. They involve a lot of swinging and twirling the weights around the body in a circular manner or tossing and catching the weights to strengthen the hands for fighting.
The stone lock is another tool unique to Chinese kung fu. Also used in a swinging, circular fashion or thrown and caught, You can train the stone lock alone or with a partner/small group.
Partner Training
Partner training is another form of training common in martial arts that can help you build muscle, particularly in grappling arts. No activity on earth is more intense and exhausting than fighting or wrestling with another human being! If you’ve ever seen the bull-like necks, thick traps, and gorilla-esque arms of an Olympic wrestler, there can be no doubt about the effectiveness of partner training for building muscle. Remember, resistance exercise is just applying force to an external resistance, which can include another person.
In I Liq Chuan, our fundamental partner training exercise is spinning hands. Unlike Western-style strength training with a barbell, spinning hands develops strength through rotation via a series of pushing, pulling, and “grinding” circular movements with a partner.
Conditioning
Some possible components of a martial arts conditioning program may include:
Cardio training: This may involve activities such as running, shadow boxing, or skipping rope to improve cardiovascular endurance.
Strength training: This may involve weight lifting, calisthenics, or bodyweight exercises to build strength and muscle.
Power training may involve exercises such as plyometrics or medicine ball throws to improve explosive power and speed.
Speed and agility training may involve drills and exercises designed to improve quickness and coordination, such as ladder or cone drills.
Flexibility training: This may involve activities such as stretching or yoga to improve flexibility and reduce the risk of injury.
Body hardening: many martial arts have a variety of body hardening training to desensitize the body to pain, increase bone density for striking and kicking, and ability to absorb impact without injury.
Chinese kung fu, in particular, has a rich history of conditioning and body-hardening techniques. In the video below, Sifu Chris Heintzman demonstrates a few of the unique methods for strength training and body hardening from his Tibetan Hop Gar lineage. (I know Chris from my san da days, and he’s one of the teachers active today I would recommend without hesitation.)
Historically, traditional kung fu had many different training programs to improve resilience and toughness, such as “iron vest/iron body” and “Golden Bell” sets. In addition to subjecting the body to increased stress through repeatedly striking wooden posts, sandbags, etc., these sets also involved various forms of qigong and herbs to help improve recovery between training sessions and help prevent the disability that can happen when we subject ourselves to intense conditioning methods.
Limitations Of Martial Arts & Building Muscle
It’s worth noting that while martial arts can be an excellent way to build muscle, it may not be suitable for everyone, and there may be certain limitations to the extent to which it can help build muscle. Here are three potential reasons why martial arts may not help build muscle for some people:
Insufficient intensity: While martial arts can be a high-intensity workout, it may not be sufficient to stimulate muscle growth for some people, especially if they are already highly fit or are not training with enough intensity or volume. Muscle growth occurs when the muscles are subjected to progressively more challenging workouts over time, and the intensity and volume of the training need to be sufficient to stimulate this adaptation.
Limited focus on muscle growth: While some martial arts styles may include specific training drills and exercises that focus on building muscle, others may not emphasize this aspect of training. As a result, individuals primarily interested in building muscle may see less progress through martial arts compared to other training types that focus on muscle growth.
Individual differences: Finally, it’s essential to remember that everyone is different and will respond differently to training. Some people may have a natural tendency to build muscle more easily than others, which can be influenced by genetics, age, and hormone levels. As a result, even if martial arts is an effective way to build muscle for some people, it may have a different effect for everyone.
Other Considerations For Building Muscle
You can’t out-train a bad diet! Proper sleep and nutrition are crucial. Adequate sleep allows the body to recover, while a balanced diet provides the necessary nutrients for growth. Skimping on either of these lifestyle factors will hinder progress.
get into fighting shape with one-on-one health coaching!
The martial arts are known for helping to cultivate discipline. This is one of the most valuable personal qualities we can develop. Discipline protects us from the tyranny of our own worst thoughts, feelings, and behaviours. Having discipline doesn’t mean we have to white-knuckle it through our lives, though.
If you’ve been having trouble losing weight and getting into fighting shape, you’re not alone. A nutrition coach can help you meet your goals by providing personalized nutrition guidance and support. Coaching may include educating on the importance of different nutrients for muscle building or weight loss or offering strategies for overcoming challenges such as cravings or a busy schedule. A nutrition coach can also provide accountability and motivation to help you stay on track and progress toward your goals. If that sounds like something you’re looking for, check out our Fit To Fightone-on-one health coaching program!
Summary
While martial arts can be an excellent way to build muscle and improve physical fitness, it’s essential to consider your individual goals and needs and any potential limitations or challenges when deciding whether it is the right form of exercise for you.
In summary, practicing martial arts can be a fun and effective way to build muscle and improve overall physical fitness and coordination. Martial arts can build muscle through resistance training, sparring, and conditioning exercises.
The intensity and focus on muscle growth may vary depending on the martial arts style and individual factors, including age, sex, stress levels, and lifestyle.
Join our martial arts classes to experience the benefits of building muscle, improving body composition, and developing physical fitness and coordination. Learn from experienced instructors and train with other motivated individuals in a supportive and challenging environment.
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.
Can Practicing Martial Arts Help In Self-defense Situations?
Self-defense is an important skill to have.
In an interview with John Stossel, Canadian best selling-author and psychotherapists Jordan Peterson summarized the greater meaning behind martial arts beautifully.
“It’s very helpful for people to hear that they should make themselves competent and dangerous and take their proper place in the world […] because it makes you formidable, and life is a very difficult process; you’re not prepared for it unless you have the capacity to be dangerous.”
Martial arts training can be a valuable tool in helping individuals to defend themselves and their loved ones. However, it’s essential to recognize that martial arts are not a guarantee of success in a fight and that real-world fights are unpredictable and dangerous.
In this article, we will explore the role that martial arts can play in self-defense and discuss some key considerations when evaluating options for self-protection. We will also discuss why you can’t count on 911 to save you, the differences between street fights and competitive martial arts, and the use of firearms and knives for self-defense. By understanding these issues, individuals can be better prepared to protect themselves and their loved ones in an emergency.
Jordan Peterson on the value of being dangerous.
Will Martial Arts Help In A Fight?
Martial arts training can certainly be helpful in a fight, as it teaches techniques for defending yourself and disabling an attacker. However, it’s essential to remember that real-world fights are unpredictable and dangerous, and the outcome of a fight can never be guaranteed. Therefore, it’s always best to avoid physical confrontations. If you choose to engage in martial arts training, be sure to do so safely, under the supervision of a qualified instructor, and with the proper protective gear.
You Are Your Own First Responder
YouTube star and firearms advocate Colion Noir is known for saying, “when seconds count, the police are only minutes away.” The average response time for emergency calls in the United States is around 10 minutes. However, this number can be affected by several variables, and it’s common for response times to be shorter or longer in different areas. If you have an emergency and need immediate assistance, it’s always best to call 911 and explain the situation to the operator as clearly and calmly as possible.
However, it’s always a good idea to be prepared to defend yourself. There may be situations where you must protect yourself or your loved ones before law enforcement can arrive. While it’s important to rely on law enforcement and other emergency responders to handle emergencies and keep our communities safe, it’s also important to recognize that they may not always be able to arrive on the scene immediately.
In some cases, the response time for emergency calls can be significantly longer than the average of 10 minutes, especially if the call is in a remote location or if other emergencies are taking priority. This is why it’s crucial to have a plan in place to protect yourself and your loved ones in a crisis. This might include having a personal safety plan, knowing how to use self-defense techniques, and having access to tools or resources that can help you defend yourself. By being prepared and taking steps to protect yourself, you can increase your chances of staying safe in an emergency.
Self-Defense, Or Sport?
I have written previously about the difference between martial arts for sport and self-defense here and here, but here is a quick summary:
Rules and regulations: Street fights have no rules or regulations, whereas competitive martial arts have strict rules and guidelines that must be followed. This includes rules governing what techniques are allowed, how long the fight lasts, and how the winner is determined.
Purpose: The purpose of a street fight is typically to cause harm to the opponent, whereas competitive martial arts is to test one’s skills and abilities in a controlled environment.
Training: Street fighters may or may not have formal martial arts training, whereas competitive martial artists typically have extensive training in a specific discipline.
Protective gear: Street fights typically involve no protective gear, whereas competitive martial arts often require protective equipment, such as headgear, gloves, and shin guards.
Legal consequences: Street fights are illegal and can result in criminal charges, whereas competitive martial arts are typically legal and are governed by a regulatory body.
Overall, it’s important to note that street fights and competitive martial arts are very different and should not be confused with each other. Street fights are violent and dangerous and should be avoided at all costs. Competitive martial arts, however, can be a fun and challenging way to improve physical fitness and test one’s skills in a controlled environment.
Which Martial Arts Is The Best For Street Fights?
No one martial art is best for a street fight, as street fights are violent, unpredictable, and dangerous and should be avoided at all costs. Engaging in a street fight can result in serious injuries or even death and can have serious legal consequences. In addition, street fights have no rules or regulations and may involve multiple attackers or weapons. Therefore, it’s essential to recognize that martial arts training is not a guarantee of success in a street fight.
If you want to be truly capable of self-defense, learning the fundamentals of using weapons like knives and firearms and empty-hand techniques is necessary.
Understanding the local laws regarding the use of force is also essential to complete personal protection training. For example, in the US, only the states of WA and TX have laws allowing “mutual combat,” which means your buddy’s backyard “Street Beefs” is technically illegal.
Similarly, staying mindful of your behavior on social media is crucial as it may have legal ramifications in the event of a self-defense situation. While proper training is vital, social media posts regarding your training may be used against you in a court of law if you are forced to defend yourself, particularly when firearms are involved. Therefore, it’s best to train hard and always stay humble.
It’s generally not accurate to say that any one martial art is the best, as self-defense proficiency is the output of many complex inputs. Generally, the best martial art is the one you enjoy practicing and can practice consistently and effectively. This is because consistent practice is key to developing proficiency in any martial art, and enjoying your training will likely motivate you to continue practicing.
Ultimately, the effectiveness of any martial art in a self-defense situation will depend on several factors, including:
Your level of proficiency in the art
Your physical fitness and conditioning
And the specific problem you are facing.
Therefore, it’s crucial to choose a martial art instructor that aligns with your goals and interests and practice consistently to develop your skills and abilities.
Armed Or Unarmed?
Self-defense against an assailant with a knife or firearm is different than self-defense against an unarmed attacker in several ways:
Risk level: Self-defense against an assailant with a knife or firearm is generally riskier than self-defense against an unarmed attacker
Distance: It’s generally safer to maintain a greater distance from an assailant with a knife, as this can help reduce the risk of injury, whereas closing the distance may be your best bet against an assailant with a firearm.
Options: When faced with an assailant with a knife or firearm, your options for self-defense may be more limited than when faced with an unarmed attacker. For example, it may not be safe to disarm the assailant or engage in close-quarters combat.
Legal considerations: The use of force in self-defense against an assailant with a knife or firearm may be subject to different legal considerations than self-defense against an unarmed attacker. For example, you may be allowed to use greater force to protect yourself from an assailant with a weapon.
Overall, it’s essential to recognize that self-defense against an assailant with a knife or firearm is more complex and risky than self-defense against an unarmed attacker and requires a different approach. If you are faced with an armed assailant, it’s important to try to escape or seek help if possible and to use self-defense techniques only as a last resort.
In the words of Grandmaster Sam Chin, “don’t fight to win; fight to run.”
Are Martial Arts Useful In Real Life?
Martial arts can be helpful in day-to-day life in a number of ways once the more profound philosophy is understood. Some of the benefits of understanding the philosophy of martial arts include the following:
Improved focus and concentration: The discipline and focus required to practice martial arts can translate into other areas of life.
Increased self-control: The principles of martial arts, such as discipline and respect, can help to increase self-control and self-regulation.
Improved physical fitness: Practicing martial arts can improve overall physical fitness and coordination, leading to improved health and well-being.
Improved confidence: martial arts can help build confidence and self-esteem, giving you a sense of accomplishment and mastery.
Improved social skills: Practicing martial arts can help to improve social skills as it requires working with others.
Overall, understanding the deeper philosophy of martial arts can improve focus, self-control, physical fitness, confidence, and social skills, which can be helpful in day-to-day life. We learn how the body affects the mind and how the mind affects the body. This helps us be more robust, competent, and useful for those around us and those who rely on us.
Conclusion
During our discussion, we talked about how martial arts can be helpful in a fight. Still, it’s important to keep in mind that real-world fights are unpredictable and dangerous. Therefore, it’s always best to avoid physical confrontations and seek help from law enforcement or other authorities if you feel threatened or in danger. We also discussed the average response time for 911 calls, which can vary depending on where you are and the type of emergency you are facing.
We also talked about the differences between street fights and competitive martial arts. First, it’s important to recognize that street fights are violent and dangerous and should be avoided at all costs. Competitive martial arts, however, can be a fun and challenging way to improve physical fitness and test your skills in a controlled environment.
We also talked about how firearms and knives can be helpful tools for self-defense in certain situations. Still, handling them with caution and respect and being aware of their risks and legal implications is essential. And finally, we discussed the benefits of understanding the more profound philosophy of martial arts. These include improved focus, self-control, physical fitness, confidence, and social skills. Overall, it’s important to be prepared and have a plan to protect yourself and your loved ones in an emergency.
The godfather of parkour, French naval officer George Hebert said, “Être fort pour être utile,” which means “be strong to be useful [to others]. Overall, martial arts help us to be better people. We are stronger, more resilient, and more helpful members of our communities. Our strength and capacity to be dangerous is ultimately a service to others.
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If you’re thinking about starting to train, you might wonder what equipment is needed for martial arts, especially if you’re looking to train at home. But what do you need, and where can you get it? Don’t worry; we’ve got you covered. This article will give you a beginner’s guide to the best martial arts equipment for working out at home.
I will post some Amazon affiliate links to some gear I recommend and give some general advice on choosing the best martial arts equipment (and saving money) by buying used. You can find all of the recommended martial arts gear included in this post on our Amazon Storefront page. Your purchase helps support more content like this!
Bare Minimum Equipment Needed For Martial Arts
The good news is the amount of space and equipment you need for martial arts isn’t very long. The Old Master used to say, “kung fu can be trained in the space a cow lays down.” When it comes to equipment, you can get away with just two pieces of training gear.
Joints and tissues need feedback and mechanical stress from impact to adapt properly and execute techniques with real efficiency and power.
A six-foot heavy bag will allow you to train ALL your kicking and striking patterns and combinations, from low, to high. You can take it down and use it to train throwing movements or lay it flat on the floor to practice “ground and pound.”
a heavy bag is an essential piece of equipment you need for martial arts. You can find the gloves pictured here on Amazon.
A six-foot, 100-pound bag will generally be heavy enough that even big men can train with it effectively.
Another important consideration for training at home is that, when hung properly, the six-foot length allows the bottom of the bag to rest lightly on the floor. This will prevent the bag from swinging wildly when you hit it and eliminates the need for a partner to hold the bag for you. This is something you cannot do with a smaller heavy bag.
Bag Gloves
A pair of bag gloves help protect your skin from abrasion when hitting the bag, and a small bar runs transversely across the glove. This helps keep your bones in proper alignment when striking to reduce the risk of giving yourself a “boxer’s fracture.” Some bag gloves also have a hook and loop strap, providing additional wrist support and preventing injury.
Regardless of the brand, I recommend buying equipment made of heavy-duty cowhide. Do not buy vinyl or “pleather” gear. It will wear out too fast and need to be replaced frequently. Equipment made of cowhide can be maintained and lasts a single user for nearly a lifetime.
I prefer the “clamshell” style MMA training gloves pictured above because the padding allows you to use the glove as a defacto striking mitt, which makes certain partner drills easier than having to supply every other person on the mats with their own mitts. Everyone should have their own gloves, however, for personal hygiene. At the same time, the open hand still allows for grabbing, which is important for self-defense training (as opposed to sport).
Hanging Your Heavy Bag At Home
The Shrimp Trawler by Rogue is a deluxe option for hanging a heavy bag in your home gym
If you don’t have the ability to hang the bag from a rafter or other solid structure, you may need to purchase a bag stand like this:
Training your footwork, or the ability to move and strike, is important in martial arts. Generally speaking, I prefer to hang a heavy bag from the ceiling or rafters whenever possible instead of using a stand. You can move 360° around a bag hanging from the ceiling. A bag stand will get in your way and reduce movement around the bag to about 180°, and you risk accidentally kicking the lower extremities of the stand in some places.
If you want to hang your bag from the ceiling or rafter, you’ll need a nice heavy-duty steel bracket with a swivel like this:
Having a bracket with a swivel is important as the swivel will allow the bag to rotate after you hit it, prevent the chain from becoming twisted, and cause the bag to become tilted and move off center or otherwise ruin your workout.
This is all the equipment a single person training at home needs to get a great workout and develop some usable, fundamental striking and kicking ability.
Double-End Bag
A double-end bag is a very useful piece of martial arts equipment to have
If you have the room and the budget to add some additional equipment, the next most useful piece of gear a person training at home alone can have is something that can add a reactionary element to your training, like a double-end bag:
Unlike a heavy bag that is meant to be stationary and used to develop technique and power, a double-end bag is suspended off the floor between two bungee cords, allowing the bag to move in response to being hit. The elastic nature of the bungees means that the bag moves back towards simulating a moving and/or counter-striking opponent. The double-end bag is about speed and finesse rather than power.
Pro Tip: The bladders are fairly cheap and dry out after a few months. Nothing lasts forever, so it’s best to buy extras and have them on hand when needed.
Mats
tatami mats are expensive, but a beautiful option for martial arts equipment if you have the budget.
If you have any additional budget remaining, the next consideration for any home gym should be flooring, and without a doubt, the go-to option should be stall mats like this:
Having some rubber mats on the floor helps protect your floor, equipment, and body. Get as many 4′x6′ mats as you need to fill your space. They should be at least 1/2″ thick, though 3/4″ is better.
Training on a rubber stall mat helps to absorb some of the impacts from things like skipping rope and helps reduce unnecessary stress on your joints over time.
WARNING: a 4′x6′ rubber stall mat is heavy; about 100lbs, so you’ll probably want some help when they show up.
You can find rubber stall mats locally by looking for the nearest “feed & tack” or “tractor supply” store nearby. You’ll save about $30/mat by buying them at a tractor supply place compared to ordering from the link I posted.
4 ft x 8 ft Gymnastics Mat
Rubber stall mats are heavy-duty, will last a lifetime, and are great for general use; they’re not suitable for wrestling or grappling. They’re too dense and too rough for grappling or wrestling. Even with high-quality grappling mats like Zebra brand, “mat burn” is still a significant issue. Grappling on a stall mat will rub your skin off practically to the bone.
If you want to train in grappling, or plan to spend much time on the floor, then you may want to invest in some folding mats like these:
A low-cost but essential piece of home gym equipment is going to be a high-quality speed rope for skipping:
a speed rope is a great piece of equipment for martial arts training
Skipping rope is good for developing the quality of being light on your feet and improving fitness. I didn’t mention this simple piece of kit until we had covered flooring because while a wood floor is okay, you want to avoid skipping rope on concrete or other hard surfaces if you value the health of your hips and knees.
Save Money On The Best Martial Arts Equipment
OfferUp is a great app for finding used martial arts equipment in your area.
You can save yourself money by buying the equipment used. Many people buy gear without understanding their actual needs and priorities, and after gathering dust in a closet for many years, trade it in at a used sporting goods store or sell it online through an app like OfferUp or Facebook Marketplace. Their loss is your gain, as you can buy all the equipment you need for martial arts at steeply discounted prices!
While most of the gear I linked to was from Ringside, several high-quality options exist. Generally speaking, the equipment sold by the following manufacturers will be high quality, reliable, and long-lasting, provided you care for it correctly.
When looking for used equipment, look for the following brands:
In my opinion, Everlast is a low-quality equipment brand that you should never purchase. Everlast martial arts equipment is made to be sold in big-box sporting goods stores and Walmarts. Their products are cheaply made and will not last. Save your money and buy from a better-quality brand.
There are many other better-quality brands out there that sell superior products for a similar price. You should pick from the list above and invest in a brand that will last. Everlast products are not worth your money.
Summary
Some people might think that in order to train in martial arts, they need an extensive and expensive arsenal of equipment. However, this is not the case. While there are certainly some items that can be helpful to have, the reality is that all you really need to get started is a heavy bag and some bag gloves. Of course, many other items can be useful for training martial arts if you have the space and budget.
When it comes down to it, the three most important things you need for martial arts are a good instructor, good training partners, and a good attitude.
A good instructor will not only be able to teach you the techniques you need to know but also help you develop the correct mindset. Training partners can provide support, motivation, and a different perspective on what you may not be doing as well as you think you are. It’s always helpful to have someone to train with who can offer feedback and help push you to be your best, and no piece of equipment can ever truly replace an actual human body.
The beginner’s mind is the mind that is inexperienced, childlike, and open to new possibilities. It is like an empty cup that can be filled with new knowledge and experiences. Martial arts requires dedication and commitment, and it’s not always easy. But if you approach it with the right mindset, it can be an incredibly rewarding experience. Don’t forget that you can find everything mentioned in this article on our Amazon Storefront page.
Join us and unlock the secrets of the Old Masters!
Martial arts offer numerous benefits to both the body and mind. Our articles explore these benefits in detail, providing insights into how training can help improve physical and mental health. Here are some of the highlights:
