Be Mindful of your exercise by Phil Weaver

Soft style martial arts aerobics are based on Kung Fu, Chinese martial arts. These arts tend to be more fluid and are therefore more gentle on the body. However, because they use the same muscle groups, they still produce an intense workout if done properly. These take a little longer to learn but are very worthwhile. Cardio Karaticise is a good example of a Kung fu based aerobic.

This is a great program for the elderly. Because of the soft nature of the exercise there is very little risk of injury. Because of the circular flowing motion, there is little strain on the joints. The horse stance, which is used throughout Cardio Karaticise, will develop all of the leg muscles. The muscles surrounding the knee are developed which will support the joint taking much of the strain of everyday life off of the joint. The gluteus maximus muscles are focused on. Strengthening these muscles will develop stability and balance and tend to straighten the body creating a better centerline.

Centerline is a principle inherent in only a few disciplines. It simply means that the spine remains erect through all movements. This takes the strain off of the back and teaches us to use our back properly. I have seen many with bad backs who have if not completely fixed the problem, they have learned to control it and not move in a way that would injure the spine.

Not only will centerline help the back, but also help with balance. Finding ones own center greatly enhances balance. When kicks are done, a person always comes to center first when practicing properly. This practice will teach to constantly adjust center to a balanced position, further developing balance.

There is a lot of important footwork in Cardio Karaticise. Again, it will take a little longer to learn but is essential to a safe, effective workout. The footwork in Cardio Karaticise teaches to push from the ground rather than lifting the foot. This again increases balance and strength and teaches one to be more purposeful. When a person lifts the foot, it tends to slightly pull off of balance. When the foot is pushed from the ground it maintains balance. This difference can be seen in watching different people walk. Watch someone who is purposeful in there action, they push from the ground when they walk. Creating a fast stride. Other people trudge. A trudge is really a series of fall and catch. There is no forward push, more of an up and down. This takes a lot of energy with little result and creates a great deal of impact. As personality and mood are evident in body motion and posture, the opposite is true also. Body motion and posture can affect personality and mood. If a person mimics the body motion and posture of a personality trait, eventually he will possess that attitude or personality trait. For good or bad. Ever hear of having a spring in your step?

Power Yoga, while not a high intensity cardiovascular workout, has many benefits. Since the original intent of yoga itself was to achieve a state of mindfulness which brings on a state of unity. The breath is used to draw attention to whatever is being done at the moment. Because of this you will tend to leave your stress behind. Being mindful of what is taking place will not allow you to have thoughts of the day's trials and tribulations. Power Yoga will give you greater flexibility, endurance and strength and is fantastic stress relief.

Pilate's, originally called "contrology", is the creation of German immigrant Joseph Pilates. It was created as a rehabilitation exercise. Pilate's became very popular among New York dancers. Pilate's is a method of exercise, which utilizes the full range of motion of the muscle. Very beneficial in creating long sinewy muscles. The exercise begins as mat work, similar in many ways to Yoga. It then progresses to machines designed to promote elongated muscle growth, Very beneficial in developing great muscle tone.

Nia is an eclectic, artful form of exercise. It incorporates principles of Martial arts, dance, healing arts and self-expression. NIA, which stands for Neuromuscular Integrative Action, is developed to fit the instructor's personality and can be very free form. Its goal is to connect oneself, or to integrate the entire body and mind.

There are many forms of mindful exercise, explore them and find what is right for you. An index of links to sites that specialize in gentle forms of exercise and healing arts can be found at http://www.karaticise.com/gentle_exercise/links/

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BIO:

Phil Weaver, the author, is the co-creator of the kung fu based aerobics video, Cardio Karaticise. He is also a full time Kung Fu instructor. He and His wife Liz Weaver operate a Kung Fu school in Burson Ca, which teaches authentic Mandarin Kung Fu called Shou' Shu',
They offer free lessons on how to properly do martial arts based aerobics program, while minimizing the risk of injury at their website http://www.karaticise.com/

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