Re: Finally! -- THUNDERIAN MARTIAL ARTS ALLIANCE WebForum

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Date Posted: 12:56:25 03/30/02 Sat
Author: Misty
Subject: Re: Finally!
In reply to: Anthony 's message, "Finally!" on 18:43:50 02/05/02 Tue

>Finally, someone posted a topic!!!
>
>Sorry to hear about the knee trouble, Misty.
>Obviously, it would be nice if it didn't require
>surgery. If it does, however, that doesn't mean
>you'll be "out of the game" forever! There will still
>be plenty of low-impact options available to you :)
>
>So, you wanna be like Cheetara, eh? Okay, let's start
>by examining what that means (if you have a different
>interpretation, by all means, let me know... it's YOUR
>goal, after all!). To me, Cheetara represents the
>ultimate in female fitness, possessing tremendous
>aerobic capacity, agility, and muscular strength and
>endurance. There are a number of ways one could go
>about achieving these qualities. I'll go over a few
>possibilities here. Feel free to email me with any
>questions you might have, or to help you set up a
>personalized training regimen.
>
>Much of the following information comes from one of my
>all-time favorite books, LIVING THE MARTIAL WAY, by
>Forrest Morgan. If you have the means, I strongly
>recommend getting your hands on a copy!
>
>AEROBIC CAPACITY--
>The word "aerobic" means, literally, "to live in
>oxygen." In the 1960s, Dr. Kenneth Cooper conducted a
>study among Air Force Academy students in which he
>discovered that regular aerobic exercise strengthened
>their hearts and lungs, improved their circulation,
>reduced their body-fat percentages, lowered their
>blood pressure, and improved their overall health. In
>addition to this, he found that it also dramatically
>increases a person's capacity for prolonged, vigorous,
>physical activity.
>
>Common examples of aerobic exercises include: running
>or jogging, cycling, swimming, cross-country skiing,
>even brisk walking. Basically, the activity should
>force you to breathe deeply, but not gasp, and be
>maintained for at least 20 minutes without stopping.
>This should be done at least 3-4 times per week.
>
>FLEXIBILITY--
>A common theme in Zen and Taoist philosophy is that of
>"winning by yielding." The supple sapling bends and
>survives the windstorm, while the great, rigid tree
>resists and breaks. So too, with the martial artist.
>Not only should stretching be included in your
>exercise warm up routine, but should also comprise a
>regimen of its own.
>
>Stretching during warm up serves to increase
>circulation to your extremities and minimize the
>chances of a muscle tear or injury. As with all
>stretching, try not to "bounce," but go into the
>stretch to the point of discomfort (NOT PAIN!) and
>hold it for 10-20 seconds. Repeat until the muscle
>feels sufficiently warmed up and ready to go.
>
>Stretching to increase flexibility is similar. Do not
>swing or bounce; this is both inefficient and
>dangerous! Move slowly into the stretch position,
>taking it out until you first feel discomfort. Hold
>this position for about 10 seconds. Your muscles will
>instinctively tense up, resisting the stretch.
>Concentrate on relaxing the muscles, then take the
>stretch out a bit further. Now hold it for at least
>30 seconds. DO NOT OVERDO IT!!! Increasing
>flexibility is not an overnight venture. It takes
>persistence. Trying to go too fast can easily result
>in injury, which will only set you back.
>
>MUSCULAR STRENGTH & ENDURANCE--
>Ahh, now we get into the meat and potatoes of what
>most people consider "working out." Our bodies'
>adaptive processes are truly amazing, and our ability
>to increase muscular strength and endurance is a great
>example of this. It's like being able to take control
>of evolution and watch it happen in the mirror! When
>you work a muscle to the point of fatigue, the cells
>(fibers) of which it is composed suffer small
>microtears. Your body responds to this by using
>available proteins to rebuild the muscle fibers
>stronger and thicker and therefore capable of
>performing the work more easily the next time. There
>are an infinite number of ways in which a person can
>do this in a controlled fashion: body weight
>exercises, free weights, weight machines, isometrics,
>and innumerable combinations and variations thereof.
>
>The "Cheetara Ideal" could be achieved by following a
>fairly basic training regimen (in conjunction with a
>balanced diet), consisting of 3 days of strength
>training and 3 days of aerobic conditioning per week,
>in addition to a stretching routine at least 3 days
>per week.
>
>Following is a variation of my own (Tygra Ideal)
>training schedule, that would also be quite effective
>for a "Cheetara." For a more detailed explanation, or
>for your own personalized routine, please email me at
>thunderianmartialarts@hotmail.com.
>
>"WEEK A"
>Monday: Upper Body Strength training (60 min.)
>Tuesday: Cardio (30 min.), Stretching (20 min.)
>Wednesday: Lower Body Strength training (60 min.)
>Thursday: Cardio (30 min.), Stretching (20 min.)
>Friday: Upper Body Strenth training (60 min.)
>Saturday: Cardio (30 min.), Stretching (20 min.)
>
>"WEEK B"
>Monday: Lower Body Strength training (60 min.)
>Tuesday: Cardio (30 min.), Stretching (20 min.)
>Wednesday: Upper Body Strength training (60 min.)
>Thursday: Cardio (30 min.), Stretching (20 min.)
>Friday: Lower Body Strength training (60 min.)
>Saturday: Cardio (30 min.), Stretching (20 min.)
>
>I hope you find some of this useful! Like I said,
>feel free to email me with any questions.
>
>Anthony Bondioli
>Founder, TMAA
>
>JUSTICE, TRUTH, HONOR, LOYALTY.

Sorry, haven't been on much, been doing other things, such as setting up my own webpage (nothing to do with the Thundercats, sorry-whole other story.)

Thank you for putting that routine up! When I get more ink for the printer, I'll print it out.

I'll let you know here in a couple of weeks how my knee prognosis turns out.

God Bless,
Misty

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