FITNESS AND THE MARTIAL ARTS

FITNESS AND THE MARTIAL ARTS

A active lifestyle may increase lifespan & enhance overall quality of life.

Fitness helps provide us with more stamina, flexibility, speed and strength. Keep in mind to choose the right exercises for the right build. If you want to have Bruce Lee’s build for example, don’t do Arnold’s routine or vise versa. Someone small and cut like Bruce does more cardiovascular exercises than that of strengthening weight training. For the average person it is idea to exercise 3 times a week for an hour each session.

If you want to be small and trim, out of that hour do 30 minutes of cardiovascular exercise. The other 30 minutes do sets of pushups and abs.

Cardiovascular; bicycling, swimming, jump rope (my favorite), running/jogging, shadow fighting. Done in spurts of 6 times for 5 minutes each, 3 at 10, 2 at 15, or 1 at 30 minutes.

Pushups;10-20 sets of 10, 7-13 sets of 15, 5-10 sets of 20 or 4-8 sets of 25

Abs- Start at 10 reps working your way to fifty reps. Nice to do in between sets of push ups to keep moving. Leg raisers, flutter kicks (like leg raisers but legs scissor up and down as if walking on a wall), knees bent to side crunches (both sides), knees bent to side raising knee crunches (raise knee to touch elbow when crunching), bicycle abs (knees bent in air, touch elbow to opposite knee while other straightens out and do this simultaneously to each side), roman chair sit ups (sit on bench, legs crossed, lean back touching head to ground and come up).

Remember always to inhale and exhale properly and keep abs tight during all exercises.

If adding muscle. You can go light weights with several reps or heavier weights with fewer reps.

Example: 5 pound weights do in stair stepping reps of 105, then 95, then, 95, then 90; 10 pound weights- 55, 50, 50, 45; 15 pound weights- 35, 30, 30, 25;

20 pound weights- 25, 23, 21, 19; 25 pound weights- 23, 21, 19, 17; 30 pound weights- 21, 19, 17, 15; 35 pound weights- 19, 17, 15, 13; 40 pound weights- 17, 15, 13, 11; 45 pound weights- 15, 13, 11, 11; 50 pound weights- 13, 11, 11, 9

You can always add sets or reps, or do this twice in the same routine; this is just an example.

Types of exercises:

Dumb bell presses (like pushups with weights, lay on back/bench/chest and arms), dumb bell fly’s (on back, arms separate, lowers, raises, then touch/bench/chest and arms), triceps curls (standing bent over slightly, arm hyper extends then bends), biceps or hammer curls (standing, bend elbows lifting weight, straighten elbows turning fist inward), Arnold curls (standing, arms parallel at chest, raise over shoulders and straightens then reverses down/shoulders, chest and arms), triceps presses (on back, arms stretched back holding weight, bend elbows then straighten/bench/deltoids/triceps)

Remember to rest for 25 seconds in between reps before going to next or change muscle group making a round.

click here to view Sifu Cheyenne's exercise routine

KENPO KUNG FU OR SIFU CHEYENNE BOWERS ARE NOT HELD RESPONSIBLE FOR ANY INJURIES ASSOCIATED WITH FITNESS. THESE ARE SOLELY MEANT TO GIVE AN IDEA OF A FITNESS PROGRAM AND ONE SHOULD CONSULT A TRAINED SPECIALIST FOR INDIVIDUAL NEEDS.

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