Practicing Self-Defense to Complete a Full-Body Workout

Mixing hobbies and fitness is beneficial for achieving multiple goals with the least amout of energy. Self-defense classes can be fun and raise your skill level but in and of themselves don’t necessarily increase your fitness. Mixing kickboxing with cardio, stretch and strength training can help in getting in shape while moving through martial art belts quickly.

Practicing kicks, blocks, and combinations works well for raising a heart rate. Combining this with squats, jumping jacks, burpees and other fat blasting efforts will get anyone huffing and puffing quickly. All that effort will raise the heart rate and improve fitness levels while having fun.

 There is a growing body of evidence that interval training has a higher impact on weight loss and health than a consistent heart rate found in activities like jogging (1). Short bursts of energy with interval periods of rests has a high success rate. The cycle is repeated throughout the entire fitness session of 40, 50 or 60 minutes.

In experimentation I have found it is possible to cycle through kickboxing, strength training, and yoga to achieve a total body workout. For example, kickboxing offers ( kicks, punches, and combinations) to raise the heart rate, slow down that heart rate through Kata (sequenced shadow practice), raise again through strength training (push ups, squats, burpees, weights), stretch and finally strengthen through yoga.

It is a complete practice of raising the heart rate for cardio and weight loss while still increasing the strength of the body. It has the bonus of stretching muscles for maximum flexibility. All of the fitness needs are covered in each exercise session.

This doesn’t mean it works for everyone; nor that it is a perfect workout. However, there are only three types of exercise that include cardio, stretching, and strength training (2). Trying to find an appropriate sequence that maximizes the most benefits of each with the least amount of energy is something that keeps me busy and in shape. If you are going to learn self-defense you might as well get in shape at the same time.

Cardio vs. Weights

Strength training versus cardiovascular exercises is a debate that takes into consideration weight loss and general health. There are those on one side of the debate and there are those on the other side of the debate.  For the person reading through the information bog they may get a little confused. Each has their benefits and merits but focus on two different but overlapping concepts.  Any fitness program should consider both of the benefits and adjust accordingly based upon personal goals.

Strength training does increase muscle tone and improves upon weight loss. This is beneficial for speed and ability. The calories burned during a rigorous weightlifting program are short-lived and generally subside about an hour after working out.  For every three pounds of muscle gained you will lose about 10 lbs. in a year (1).  That is good news for those who want to maintain their weight loss by incorporating such training into their routines.

Aerobic exercise is more efficient at weight loss (2).  A regular routine of speeding up and slowing down will help the body lose more calories than comparable time pumping weights.  Cardiovascular focus in fitness will improve upon your blood supply, endurance, and efficiency (3). This creates the ability to maintain weight loss and improve upon the overall functioning of the body.

The debate is not easily solved by just saying do weights or do cardio. Cardio is the fastest way to health and weight loss and should be the main part of a fitness routine. However, weight training also encourages enduring health and weight loss but at a lower level.  One improves upon power and the other upon efficiency. Any program should incorporate some of both.

Cross training is recommended by most specialists. If one were to throw out a percentage number of both it may be 60% cardiovascular and 40% muscle building. These percentages can encompass different types of activities. Cardiovascular exercise may include activities like walking, hiking, biking, swimming, sports, etc… while weight training may include weight lifting, rock climbing, chopping wood, etc…
 
The best program is one that is followed and gets done. Doing activities in each will help with boredom and maintaining the program into the future. It also affords an opportunity to round out one's life based upon interests and hobbies. Having fitness goals in addition to many other types of goals is important for self-fulfillment.