Editorials:

 
Ladies – let’s talk Torque
How can Torqueblade help my troubled spots?
I am often asked this question from women who want to embark on a fitness regime. 
This question seemingly simple is fraught with pit falls. The question demands more attention as more often than not the first question asked is the wrong one.
I often answer the above question with another question. “Do you want to a long term economical approach to your question or a string of quick fix answers with no real lasting effects?”
This stumps people at first because they assumed that the initial question asked, referred to just that. 
Language is a tricky thing because the words said do not really do justice to the actual desire trying to be expressed. Sometimes language is not enough and metaphors need to be used. By answering the asked question by the lady with my question I get an option to inform her about the preferred way to exercise.
Most people perceive their troubled spots to be whatever the media dictates.  This usually goes along the lines of:
·         Saggy Arms
·         Saggy Butt
·         Wobbly Thighs
·         Wobbly Tummy
The T.V. informs us that by purchasing this machine for this particular area, and this area and so on. That if we can isolate theses troubled spots, the pounds will drop off and be lost. Unfortunately, the only pounds to be lost are usually from the pocket.
The simple fact is that machines are good for increasing muscle tone in that area but the whole body needs to worked in unison, as isolation of one particular body part will lead to an imbalance. What’s more, there is another more effective route to take.
One of the most effective ways to regain your youth or level of fitness and reform those saggy bits is to understand how the body moves and to challenge it in this way. The modalities that challenge the body effectively in a natural functional way are as follows:
·         Balance
·         Strength
·         Flexibility
·         Cardiovascular
·         Quickness
All of the above modalities or principles are fundamentals on how a fitness instructor understands how the body interacts with its environment. If one were to look further, we would see physics and chemistry play a very important role. 
To improve the body’s fitness and adaptability, to be able to effectively interact with the environment in which it resides, a total body conditioning regime needs to be adhered to. Torqueblade offers that and more. Torqueblade will empower a participant as the motions, although generic, are based on ancient martial practices. The regime itself is not martial but the actions do lend themselves to this particular endeavor, as well as - but not limiting to, lacrosse, dancing, hockey, soccer and golf.
Torqueblade training will firm up the whole of the body as the regime challenges the whole body. So yes, Torqueblade will assist with the troubled spots. Torqueblade will enhance and assist in sculpting long lean muscle - from top to bottom: Shoulders, arms, tummy, butt, thighs and legs will all become sleek and sexier. 
For a more meditative regime, try Tranquilblade DVD out in August 2008

 

Busy life training schedule
 
 
It does seem that we are in a busy age, but I can tell you that every person through out history has said this from a Roman historian named Pliney to a 17th century swordsman named Silver. However they had an advantage that at that time technology was still primitive and a vast majority of the vocations were of a physical nature and therefore took care of the need to exercise. We, unfortunately have to deal with, quick fix snacks, quick fix fun, heavy work loads on the brain and light work loads on the muscle. So organization is paramount, and at the end of the day when we are mentally fatigued we have no energy to work out. 
As a martial artist and fitness professional I realize how important it is to be fit, and how much time is required to train not only physical conditioning but also, the technical and mental principles. 
With out going into all of the technical mumbo jumbo, there are basic principles to adhere to.
 
F.I.T.T.
Frequency-how often you exercise
Intensity-how hard you exercise
Time-how long you exercise for
Type-what form your exercise takes shape in
 
The principles of fitness training go along these lines:
It takes approximately 36 hours for the body to effectively repair itself after a weight training work out and only eight for an aerobic work out (run, swim or group fitness). So arrange your training regime in the manner which is most effective for you. A good mix of endurance training and cardiovascular exercises would be ideal.
 
 
Exercise should never be perceived as a punishment but more of a preventive maintenance. Once you have reached an acceptable level of fitness it’s easier to maintain than it is to start over. So, for a lazy person such as I, it makes more sense to incorporate a physical exercise regime into my daily life. I prefer to use my time economically and train in a manner which is most beneficial. Interval training allows me to work my aerobic system whilst dipping into my anaerobic system. I am able to train my muscular system for strength and endurance but also my cardiovascular. This combined with a small run and a long run in the week is adequate to fulfill my needs. For example:
 
A balanced work out would look something like this:
 
 
 

Monday
Tuesday
Wednesday
Thursday
Friday
Martial Art
Specifc Training
Martial Art
Specifc Training
Martial Art
 
Torqueblade
Running
Torqueblade
Running
Torqueblade

This is only a generic suggestion for an apparently healthy adult, to give you an Idea. Good luck folks, happy training & stay sharp.
 
 
How can functional fitness enhance your shooting skills?
 
Ok so we have the fundamentals of shooting – stance, grip, sight & trigger control
When training at the firing range our instructors often remind us of the importance of the four fundamentals – but how often are we at the range? How can we improve on these required skills? What are the main challenges which occur whilst trying to execute these fundamentals?
 
Well basically the skill sets required are challenged in exactly the same way as you would find in any sporting arena –
 
 
Endurance and strength are the most common desired training attributes a person wishes to develop and probably the easiest. Always evaluate your training regime and ask yourself pertinent questions.
 
 
So taking into consideration the three questions, what type of endurance and strength are you looking for here? Is it specific for your chosen vocation or for the beach? If you train for your vocation the “beach body” will eventually develop. However, if you train for the “beach body” the skills required for your vocation will not be guaranteed.
 
Elevated heart rate - An elevated heart rate is indicative to a fight or flight situation as well as being an effective target heart rate to workout at – the only difference is the intent as the effect on our physiology is similar. If we can develop a drill which emulates the desired task or fundamentals we can add this to our normal fitness training regime.
 
Breath -The ability to regain ones breath quickly is indicative to a person’s level of fitness. The fitter you are the quicker your breath will return. Training at a high heart rate will also improve one’s ability to endure higher workloads (emotional as well as physical).
 
Balance - what is balance? It’s not just standing on one foot on a ball, its also learning new body mechanics. From swinging a bat, punching a pad, to holding a side arm in the desired manner - all of these exercises are challenged by the bodies learning software called propreoception. Propreoception is the tremor one feels when attempting a new skill set, it’s the muscles turning on and off to achieve the desired position.
 
As I am sure that you are aware, any slight tremor in the arm will not assist in your accuracy at shooting. Drawing down on your target and holding that position for a significant duration of time will eventually end in fatigue and tremors. The same is true if you have not practised the body mechanics required. This is due to the body trying to develop new neuromuscular memory or propreoception.
 
 
Mental acuity – There are many other descriptive terms that can be used here such as; mind set, intent, positive mental imagery and so on the list is endless, however the common thread is that just by thinking about what you are doing and visually practising scenarios will help your game. What will maximise this practise is completing the visualization drill in a similar physiological state as you expect to function in.
 
The drill I am about to share with you is only a suggestion but the principles are sound. I also suggest that you place this drill into your strength and endurance regime. If you use circuit training as your preferred training system (similar to boot camp in the academies) you will find this an easy segway. If however, you practise body building you will find the drill a refreshing change and a good way to maintain your heart rate at the desired level.
 
This drill will not improve your trigger control – I have been assured by many range commanders, that the best way to practise the steady squeeze of trigger control is to dry fire.  The drill will enhance your gross motor skills for shooting.   The drill will also assist in adapting your physiology to the heart rate indicative to a situation where you may need to draw your side arm for defensive purposes. 
 
Equipment:
 
As a suggested rough guide use a weight 2 to 4 times heavier than that of your side arm. Personally, I use a 10lb weight, I find this adequate enough for my needs.
 
The drill:
 
It is essential that you maintain a physical state of being breathless and able to hold a conversation (see previous articles).
 
  1. Start position - choose a point on the gym floor as a place of reference.  Hold the weight in your shooting arm hanging by your side
  2. Mimic the draw and sighting of your side arm and side step twice on an arc (moving offline from an imaginary combatant) before settling into your shooting stance. 
  3. Return to the start position at the high ready (side arm tucked up by your chest/armpit)
  4. Punch out the weight again (mimic the draw and sighting of your side arm) and side step twice on an arc – in the opposite direction - before settling into your shooting stance
  5. Return to the start position at the high ready (side arm tucked up by your chest/armpit)
  6. Punch out and sight the weight again, walk forward two steps then adopt a kneeling-shooting-position
  7. Return to the start position at the high ready (side arm tucked up by your chest/armpit)
  8. Repeat the 3 to 8 (in order) two more times
 
At all times try and keep the mechanics similar to how you would use your sidearm. Repeat this drill a few more times throughout your work out. As I have mentioned before you could also benefit from using your imagination – so don’t feel foolish by visualising a foe. This ties in the drill with intent and therefore helps to ingrain the drill into your subconscious. (This form of mental training is associated with Neuro-Linguistic-Programming, and is readily available in many media formats – check the web). 
 
 
 
Secrets of running
 
As in any vocation or enterprise there are quicker way’s to accomplish the given task. For example, changing the brakes on your car or paying your taxes for the first time. These tasks may seem to be overwhelming if you do not have the correct tools and knowledge. The same can be said for even the most rudimentary task such as running.
 
Before taking part in any exercise regime please seek medical advice from your doctor and physiotherapist if you have been leading a sedentary life style or recovering from an injury.
 
The equipment needed is quite obvious such as a pair of decent running shoes. Many retailers who specialize in running apparel hire employees who favor the sport. So, for information on running shoes, seek a store that specializes in that area and not one which relies on the fashion industry for direction and profit. Good runners will help protect your structure and form as you run.
Clothing which allows your body to breath is an added bonus for several reasons. Regulating your body temperature at a constant (close to your personal normality) will allow you to train longer and comfortably. Generating a good sweat is not a goal to aim for as a marker for hard work. Maintaining hydration or replenishing liquid is important when exercising providing that heat and moisture exchange is allowed through natural processes. Also make sure that your training clothing fits comfortably as sometimes material will chaff the skin around your joints and other areas.
 
As children part of our play was to run. The motion was instinctive to our body type and we pumped our arms and legs as quickly as possible and allowed gravity to take over. Not an efficient way of locomotion as a lot of energy is being used for little result. Many people have not changed their approach. 
The fact is some people are better than others due to having grace or natural ability. This suggests that there is technique involved.   Depending on what your goal for running is, whether it is long distance or sprints certain methodology is available to be used.
I have come across information from other professionals who suggest and discuss the most economical amount of paces per minute and address this by changing their gait. In my opinion this is false reasoning as each person is different and a natural relaxed gait should be developed for each individual.
 
Short distances and sprints:
Plyometric exercises are easy to use to develop explosive power and muscle memory. Such as bounding over 25 yards, when executing this type of motion allow your arms to assist in elevation, this will also help to develop desired mechanics for sprinting. Other methods to increase speed are:
 
Long distances:
Stretching, especially the hip flexor will help your stride length. The longer the stride and easier gait the more distance will be covered. Many peoples around the world who still live off the land and rely on their fitness, such as the Aborigines of Australia have a natural gait. These folks can run all day and run down a Kangaroo. When doing this they carry their tools of the field such as spears and knives, at a low carry. This is a similar position adopted by many top athletes. The reason for this is that the human body will find its most economical way to move. Un-necessary arm movement will only add to more consumption of precious calories better used for the desired task.
 
If you are about to start running after a sabbatical, take it easy and adopt a method of running and walking for several minutes over the first week. After a couple of days increase the running. I suggest that a 5 minute turn around is a good idea and increase the run by a minute each run. Good luck.
 
 
 
Is Bigger Better?
 
As a personal trainer I am often asked how to increase muscle mass for a client. When I ask for what reason my client wants to increase thier volume, the answer is usually benign and evasive. However, I can extrapolate from my own experience as a teenager (and into my early twenties) that a high percent of the reasoning is purely cosmetic or it comes from false logic. Which is something along these lines "Size is better and the bigger you are the stronger you are".
 
As a personal trainer my own personal philosophy is contradictive to the request of my clients or friends, but hey, the customer is always right (even when they are wrong). Mind you, there is nothing immorally wrong or socially wrong with the pursuit of a well toned muscular physique. I just think that it’s about as sensible as putting the cart before the horse.
 
There are many schools of thought of increasing size (Hypertrophy). One school of thought suggests that the initial stress upon the muscle being used is the most effective and therefore one should exhaust that muscle before moving on the next. I agree with this as it is close to my training methodology of functional fitness. Unfortunately, if the participant is not aware of the practice of good form an injury may occur. 
 
A safer way to train would be to use the set methodology. The recommended amount to increase muscle mass is usually five to six sets with a similar amount of reps. The weight to use should be sufficient that failure is at four to six reps. Hey there’s that word again “failure”. Give a minimum of one minutes rest between sets and a maximum of five minutes or what ever feels (good eh). The reason for the prolonged rest between sets is for the muscle to effectively regain its energy from the bodies system. This type of training is commonly used in conjunction with traditional weight training apparatus. However if one were to use an Extreme Swiss ball (looks like a big soccer ball, leather outer, a non-burst inner ball and can support a lot more weight) with this methodology the gains would be greater. I found the ball in this store so if you want to follow up on this please contact them (http://www.bodytools.ca).
 
Consider this, the more muscles being used in holding certain positions or correct form is proportional to the energy being consumed. This means that energy could be used for the specific goal at hand. This is why machines are ideal for training. 
 
If I were to use any machine at the moment it would be the Hammer strength (http://us.commercial.lifefitness.com/content.cfm/hammerstrength) as I find that this machine works well with the body’s natural range of motion. Many other machines tend to be small and fiddly to use. Also the Hammer strength equipment is applicable with Olympic bar and traditional equipment as the plates are interchangeable. So if you want to increase muscle mass use machines as this allows the muscles to be isolated and the body can be held in a safe workable manner.
 
The other thing that most clients fail to realize is that rest and diet are paramount. For example two slices of brown bread, an egg, and a glass of milk on top of your normal required dietary intake for the day (which I am sure that about 80% of us do not ever reach including me) would be enough for you to gain 1lb of muscle a week, apparently. Providing you also trained for hypertrophy.
 
Another thing to remember is that most top body builders have a distinct advantage and that is body type. Genetics have a big part to play in the body building arena. Short lever lengths on a stocky participant make muscle look bigger than that on a tall slender individual. Some of the exercises that the competitive weight lifters do aren’t necessarily applicable to normal Joe’s like us, as the range of motion is different. If in doubt how to train in a safe and effective manner seek advice from professional trainers. Check out manuals by the Human Kinetics (http://www.humankinetics.com) guy’s as they have top of the line information out there.
 
One more thing before I leave this subject behind. Unless you are going to live a life which is geared to the only goal of body building why train in that manner. As I have suggested before, training should be specific for the task at hand, if size is required then train in this manner if speed is your goal train for speed, so on and so forth. “Enuff said eh”?