SHAOLIN FITNESS SECRETS

I just came across this on CNN's Health Section.

A new study done at Canada's York University found that people underestimate how hard they should be hitting it when they're working out.

"Despite being given the standards of intensity defined by Canada’s Physical Activity Guide, volunteers underestimated how hard they should be exercising to reach the “moderate” and “vigorous” intensities. Conversely, participants were accurately able to estimate “light” intensity exercises."

Why do I not find that surprising?

Earlier this year I was finishing my morning run with sets of sprints.  A variation on that - and one that can be either harder or easier, depending on how you do it - is to set out on a standard jog and then suddenly switch to a sprinting pace for a set distance.  This works great for martial artists because whether you're doing stand up freestyle sparring or grappling, the pace is never perfectly even.  You're going to spar or grapple in bursts, and your roadwork pattern can help you a lot with that.

     Your jab is your most important punch.  It's not necessarily your most powerful, but it is your most important.  Defensively, it helps keep pressure on the other guy, and off of you.  Offensively, it's a great set up for other punches off either hand.
     To put some weight in your jab, you can do a very simple thing - lift your back heal.  Doing this helps you transfer your weight forward when you step with your lead leg as you jab.
     You can see a video demonstration of this on my Youtube channel - NewYouKungFu.  Here's it is.

Starting tomorrow morning I plan to change my morning run.  Instead of a steady jog after I do my calisthenics, kettlebells and stretches, I plan to do the first half as a light jog to a park near my house, then some pull ups and push ups at the park, then alternating sprinting and walking to get home.

I keep coming across articles that say high intensity, short burst training boosts production of human growth hormone so I'm going to make that a part of my regular routine.  Anyone who's interested can check out this short article.