The Middle-Aged To Martial Arts

This article was written by Lioyd Fridenberg

The reasons men and women are turning to the martial arts as a form of physical training are a topic of much discussion. One thing is certain: as people come to realize that age is merely a state of mind, martial arts training is no longer viewed as an activity just for the young. It's not always easy to begin martial arts training after you've past your, so-called, prime. Even those who have maintained a reasonable level of physical fitness may find martial arts training more challenging than they anticipated. Martial arts offers a symmetrical, and all-encompassing, form of conditioning that few have experienced. Add to this the psychological aspects that are not present in most other forms of physical fitness programs and it is easy to see why many older students find themselves overwhelmed when they first begin training.

Flexibility

Flexibility, or the lack of it, can present the greatest obstacle for the older student. It's unlikely that a strenuous stretching routine was a regular part of any previous activity. When was the last time you had to lift your leg above your chest during a squash game or stretched out your groin muscles before hopping on a treadmill There is no easy way to achieve your maximum range of motion. Patience and perseverance are the only ways. Some younger students may be able to do full-center splits within a few months of starting but we, for a variety of reasons, may never do it. Don't get discouraged; just face reality and work within your own limitations. Increasing your flexibility is essential. It allows you to develop precise and powerful techniques while at the same time greatly reducing the chance of serious injury along the way.

Partner stretching is an effective form of passive stretching. It allows you to assume the correct kicking positions for front, side, and backkicks, using a wall for support, while your partner slowly raises your leg and increases the stretch until you attain your personal maximum. Hold each stretch for a minimum of 30 seconds and as the muscles begin to relax ask your partner to take the stretch just a bit higher. With regular commitment to this type of stretching you'll be amazed at how fast the tightness leaves your kicks. If you don't use it you lose it. Muscle tone is the first to degrade, followed by a loss of suppleness in the ligaments. You can overcome the first but your ligaments may never regain their youthful elasticity.

According to Dr. Ted Gall, a Canadian chiropractor who also specializes in the treatment of sports related injuries, The older you are the greater the chance that you have experienced some kind of physical trauma that has affected the joints, muscles, or ligaments. He is referring to strained lower back muscles, displacement of vertebrae, or sprains. Left untreated, they will have an effect on your performance as a martial artist. According to Dr. Gall, the lower back should be the area of greatest concern to the beginner. Picture the pelvic region as a ball, says Dr. Gall. Attached to this ball are four large elastic bands. These elastic bands represent your lower back muscles, abdominal muscles, hamstring and quadriceps. When these muscles are of equal strength and flexibility the ball, or pelvis, functions smoothly. It doesn't take a mechanical engineer to recognize what will happen if even one of the elastics is tighter, weaker, or less flexible than the others. Dr. Gall suggests that exercises used to strengthen or stretch the postural muscles (hamstring, quads, abs, and lower back muscles) are essential to help balance the wheel.

Anaerobic Conditioning

Even those who have maintained a reasonable level of physical fitness may find martial arts training more challenging than they anticipated.

Aerobic exercise, an important element of all physical training, is used to increase oxygen flow to stimulate heart and lung capacity and to increase endurance over a long period of time. Anaerobic conditioning helps the body perform at near maximum levels of activity for short periods of time. The duration of most encounters, either in a martial arts school or street setting where your skills are called upon, last at the most for only a couple of minutes and usually for a few seconds.

During that period you must be prepared to perform at your maximum, sometimes from a cold start. Yes, adrenaline will take over, but you must still channel your increased energy properly while maintaining your composure under extreme circumstances.

Most martial arts styles incorporate a great deal of anaerobic training. If you do a lot of aerobic-style training, such as running or cycling, add some wind sprints to your routine. This will more easily help you adapt to martial arts training.

It is often the case that those who have played court games on a regular basis will find it easier to adjust, in the beginning, than runners and cyclists. Coping with this type of training will only come with practice and regular training.

Mental Attitude

Sifu Bob Schneider, owner and head instructor of the Waterloo Kung Fu Academy, and disciple of grandmaster Pan Qing Fu says, The psychological aspect of martial arts training can be even more daunting to middle-aged practitioners than the physical aspects. It is very difficult for some individuals to accept the fact that they may not be progressing as fast as younger students. Afterall, our school combines ages from 15-to-50 in the same classes.

Although more individualistic, adds Schneider, many older students are intimidated by the speed and strength of those in their prime. In spite of this I expect just as much of my older students as I do from those in their prime. Sometimes even more. Older students may have more physical constraints than younger students but it is the dedication and commitment of the individual that will allow them to succeed; not lesser demands from the instructor.

My advice to combat this, and believe me, I've looked over my shoulder from time to time at the young kid throwing head height hook kicks with such ease that I felt I must be doing something wrong, is to progress at your own speed and don't compare your level of ability to anyone but yourself. You may never be able to kick like Bill Wallace, but with perseverance you will attain heights that you never dreamed of when you began your training.

Discipline is another aspect of training that is well-entrenched in almost all forms of martial arts. Self-discipline plays a role in most forms of physical activity but martial arts training adds the element of imposed discipline. The level of discipline is as varied as the number of training facilities, but it's there in some form nonetheless. In our youth we rebelled against authority and insisted that respect is not unconditional it must be earned. This is still true, but in a martial arts school respect for senior students and instructors is expected. It's part of the very fabric that holds the martial arts together. Many older beginners have trouble adjusting. Many leave without really giving martial arts a chance because they cannot overcome the aerobic class mentality.

Common Injuries

The most common injuries, aside from the occasional cut or bruise incurred during sparring, are sprains and muscle pulls. Both are often caused by impatience or over exuberance on the part of the older student.

You're feeling on top of the world and know that today you can achieve those high kicks that have always eluded you. Then it happens. A sharp pain followed by a sinking feeling in the pit of your stomach. You have just overextended a hamstring or pulled a groin muscle. What do you do now If you're like most of us, you finish class, favoring the injured area and limp home, sometimes wondering if it's all worth it. If you're not absolutely sure of the nature of your injury seek professional medical attention as soon as you can.

Now is the time for R.I.C.E. Rest, Ice, Compress, and Elevate. Following these four simple steps will dramatically reduce the amount of training time missed. Applying ice immediately after incurring a pull or sprain can reduce the overall healing time by days or even weeks. If the injury is to one of the extremities, elevate the limb above the level of the heart as soon as possible. Elevation will reduce blood flow to the area and will limit the amount of swelling. Compression, in the form of a brace or tensor bandage, will give added support to the injured area and should be used during workouts, even after you feel the injury has healed. Make sure it's tight enough to give good support, but not so tight as to cut off the circulation. When you do begin to leave it off for your workout, test the injury cautiously and gradually increase use of the area. Be patient: injuries take longer to heal the second time.

Things To Avoid

The back and in particular the lower back should be of prime concern to the older beginner. Be particularly careful of any torquing movements such as spin kicks, turn kicks, or anything that involves sudden twisting of the upper torso, says Dr. Gall. Don't avoid them; after all this is an essential part of your martial arts training and you didn't start training just to participate in those moves that are easy and less risky. Proper technique is essential and must be learned before trying to use these types of kicks with full power.

As age increases, spinal degradation increases, adds Dr. Gall. The older a person is the greater the risk of discal protrusion. Around age 30, blood ceases to flow directly into the disc and instead enters by infusion from the surrounding tissue. The disc becomes less pliable and is more susceptible to injury. Discal protrusion can be extremely painful and debilitating. Strong abdominal muscles are essential to your martial arts training but regimens that utilize straight-leg raises, or straight-leg scissors, put a great deal of strain on the lower back. An exercise that is less stressful to the lower back and provides a better overall abdominal workout is butterfly sit-ups. These work the upper, lower, and lateral abdominal muscles and put considerably less strain on the lower back. One leg is pulled into the chest as the other leg extends. The opposite elbow reaches over to touch the knee of the contracted leg, with the hands locked behind the head.

Refrain from any exercises that involve weight-loaded gravity exercises such as lifting weights while bent at the waist. Also avoid any type of ballistic stretching. This type of stretching can lead to pulled or torn muscles and ligaments.

Being aware of these issues and exercising a degree of caution and common sense will help you enjoy a safe and long involvement in the martial arts.

One final word of advice: Don't set your goals too high in the beginning! A black sash in our particular discipline is five-to-seven years away even for those in their prime. Don't make the mistake of thinking you must progress at a certain rate to be considered successful. Liken the black sash/belt to the medal hanging around the neck of an Olympic champion. He is definitely the cream of the crop but this is not to say that everyone else is a failure. Each level presents new and different challenges to be overcome. Approach your training one step at a time. Keep this in mind and remember: persevere and be patient.

10 Rules To Success

1. Be patient. Don't attempt too much too soon. Push yourself but let your body be your guide.
2. Don't compare yourself to others.
3. Seek out a school where you feel comfortable. Take the time to watch classes being taught.
4. Find a school which is empathetic toward your concerns.
5. You are joining a school, not a social club.
6. If you incur an injury give it time to heal.
7. Training doesn't begin and end at the front door of the school. Do your homework.
8. Don't use age as an excuse. If you want to be pampered join a health club.
9. Always use proper etiquette and courtesy in the training hall. This should extend to other students as well as instructors.
10. Age is only a state of mind.