From: mikel@Apple.COM (Mikel Evins)
Newsgroups: rec.martial-arts
Subject: Re: Martial arts and the gut
Date: 8 Jan 93 09:48:40 GMT
Organization: Apple Computer Inc, Cupertino, CA

In article <C0ILLx.M5@sju.edu> tmoody@sju.edu (T. Moody) writes:
>
>I would add that fat is burned most efficiently during prolonged
>low-intensity aerobic exercise.  Where I train, and this may not be
>atypical, the exertion pattern tends to be high-intensity, followed by
>short recovery, then more high-intensity, etc.  This sort of exercise
>builds stamina but does not burn a lot of fat, although it seems hard to
>believe this at the time.

I'm wondering about this in relation to my workout schedule. I
keep a pretty vigorous schedule, but a little while back I
decided to start taking aerobics to try to improve my aerobic
conditioning. The class was a high-impact step aerobics class;
I found it boring and not particularly challenging, and it cut
into my practice time, so I gave it up.

I seem to be able to do various recommended aerobic exercises
for an hour or so, but find them boring. I've tentatively
concluded that if I don't have any trouble with them then
I'm probably getting pretty good aerobic conditioning already,
and, since they are boring, I may as well concentrate on
my martial arts practice. Do you suppose that tentative
conclusion is warranted?

>So, I agree that for fat loss a supplementary program of low-intensity,
>longer-duration aerobic exercise is necessary.  It is possible to adapt
>martial arts training for this, however.  For example, I like to
>practice kata (forms) at an aerobic pace: brisk, snappy movements,
>without too much focus and just a short pause between forms.  I know 11
>kata, and if I do each one 3 times this way, it takes me about 40
>minutes.  It's a good aerobic workout and it keeps my kata sharp.

My current practice set is 46 forms. They vary in length from
about 2 minutes to about 20 minutes, depending upon the form and
the speed at which I practice them. My regular forms practice
sessions consist of sets of from 5 to 12 forms performed 3
times each, continuously until done, with up to 1 minute of
walking rest after three to five forms (after each form for
some of the more strenuous forms). Depending on how many and
which forms I do, it can take me anywhere from 45 minutes to
two and a half hours to get through a session. When I do a form
three times I like to emphasize a different quality each time.
The most draining is when I do a very strenuous form (e.g.
some of the Northern Shaolin forms or the more advanced
Praying Mantis form I've learned) emphasizing delivery of
power. That will usually require a walking breather after 
the form.

>A related issue:  Some martial artists may have large waists due to
>extremely developed abdomenal muscles, rather than fat.  This is an
>effect that Western bodybuilders try to avoid, but one should not infer
>from the absence of a small waist that a martial artist is carrying a
>lot of extra abdomenal fat.

I've wondered about that. I can never decide if my waist
size is that or if I'm a little fat. Of course, it would
serve my vanity to think it's muscular development, but
on the other hand, there is definitely a little fat. The
factors in consideration are: I probably eat a little too 
much fat, largely because I love ice cream too well; I have 
a little abdominal fat (I can pinch 1/2 inch). My waist is about
 the same size as my chest. I don't have any trouble with 
exercises (and techniques) that want lots of abdominal work.