For a Student…

Sensei Posted in Fun Stuff
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This won’t make sense to anyone but I am posting this for one of my students…the student know why!

Get Some Sleep!!

Sensei Posted in Training notes
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A study out of Northwestern University suggests that children who don’t get enough sleep tend to be heavier than their well-rested counterparts. The damage starts as early as three years old, the study finds. Around eight years old the kids start to be overweight. Doctoral student Emily Snell and colleagues reached that conclusion after looking at sleep data collected from a national sample of 3- to 12-year-old children. They found that even an hour of sleep makes a big difference in the children’s weight. Sleeping an additional hour reduced young children’s chance of being overweight from 36 to 30 percent, while it reduced older children’s risk from 34 to 30 percent. To many people use adult standards for our young ones. The National Sleep Foundation recommends that 5 to 12-year old kids get 10 to 11 hours of sleep each night. Teens should get 8 to 9. No matter what your age the health risks of not getting enough sleep are well proven, this is just one more reason to get some sleep! Kids like some adults don’t always know what is best for them that is why parents need to enforce good sleeping habits.

Training Notes: Warm-ups and Stretches

Sensei Posted in Training notes
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Whether we are engaging in a brief workout or preparing for a National Competition it is important that we warm-up and stretch first. To many Martial Artists want to go straight to the fun stuff and skip or perform a half hearted warm-ups and/or stretching. This leaves Martial Artists or any athlete for that matter open to injury and fatigue. The fact that not warming up or stretching can lead to fatigue surprises most people but it is true. The best analogy is starting a car in the winter and driving off without letting it warm up. You may get away with this for a while but eventually this will cause damage to our car and it will overheat or breakdown. Our bodies are the same, we cannot go from a restful state to one of extreme activity without paying some price. Younger students notice this less of course as their bodies are newer however young people are equally suseptible to injury and fatigue without properly warming up and stretching.
Doing warm-ups and stretching helps our bodies prepare for the upcoming physical stress. Recent studies suggest these activities help us deal with the psychological and emotional stress as well. A warm-up period gradually increases the internal temperature of the body and the heart rate. Stretching prepares the ligaments, tendons, muscles, and heart for a workout, decreasing the chances of injury.
Warm-up Exercises: When you begin warm-up exercises make sure you, rotate the major joints—neck, shoulders, hips, and knees. The warm-up should at least include 7 to 10 minutes of stretching, running in place or jogging around the training area, and calisthenics. Warm-up exercises or technique drills are a good approach as a warm-up for Martial Arts training. They condition the body through motion in all ranges, help the Martial Artist gain focus, and promote speed and power.
Stretching Exercises: Almost any stretching exercise is recommended for Martial Arts training. Please refer to the teachings of your style. There are Five exercises that increase flexibility in areas of the body that benefit Martial Arts movements. They are as follows:

  1. Backroll stretch
    • Position: Lay on ground on back with legs extended and arms by sides, palms down.
    • Action: Raise legs over head and roll back as far as possible, trying to place toes on the ground behind head. Keep knees locked and feet and knees together; hold for 20 seconds. Gradually, return to starting position. Repeat two or three times.
  2. Splits
    • Position: Standing with legs extended and spread as far as possible.
    • Action: Hold the split at the point just before you are in discomfort. Going to far will tear muscles and decrease flexibility. Hold this position for 20 to 30 seconds. You should feel an increase in the stretch discomfort or tension of your inner leg muscles during this time. Do sequence two or three times each.
  3. Hamstring stretch
    • Position: Sit on ground with right leg extended to front and foot pointing up. Bend left leg with sole touching to inside of right thigh.
    • Action: Slowly bend forward from hips over the right leg and reach your hands toward ankles until stretch is felt. Hold this for 20 to 30 seconds and repeat. Alternate legs and positions after two or three sequences.
  4. Groin (butterfly) stretch
    • Position: Sit on ground with the soles of your feet together, close to the torso. Hold ankles with hands.
    • Action: Places your elbows on top of your thighs at the knees. Then, increase downward pressure on your thighs until stretch is felt. Hold for 20 seconds, then alternate positions.
  5. Buddy-assisted back stretch
    • Position: Stand back-to-back with buddy and interlock arms at your sides.
    • Action: Bend forward at the waist and pull buddy up on your back over your hips. The buddy allows his back to arch and tells you when an adequate stretch is felt. Hold this position for 20 seconds, then, change places.

Yahoo Mail Users – Alert

Sensei Posted in Identity Theft
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I thought some of you might find this information useful…
News.com reports that Symantec incorrectly flags Yahoo Mail as a virus. Yahoo’s e-mail service is not infected with a computer virus, despite a warning from Symantec that says it is. Starting sometime on Tuesday, February 27, accessing the beta version of Yahoo Mail on a PC with Symantec’s updated antivirus software caused alarm bells to go off. The security software reported finding the “Feebs” worm on the Yahoo Webpages. That warning was in error, Symantec said Wednesday. “Symantec antivirus products…triggered a false-positive alert with Yahoo Mail beta,” said Vincent Weafer, a senior director at Symantec Security Response.

Defend Yourself!

Sensei Posted in Fun Stuff
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Defend Yourself!
Because it is Friday and it is funny 🙂

A Cynical Observation…

Sensei Posted in Fun Stuff
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I See Dumb People

Go ahead and disagree!