In the last part of our series about Christian Martial Arts Fitness we looked at spiritual and physical insights into having a healthy body and mind.
In this new part we will look at important components of physical fitness.
A healthy body begins with healthy cells – trillions of cells that make up bone, muscle, organs, and blood. Proper inhalation, hydration, nutrition and exertion promote health in the body.
A healthy person should be physically fit. That’s the ability to perform daily tasks rigorously and alertly with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to endure, bear up, withstand stress, and carry on in circumstances where an unfit person could not continue. Physical fitness is a major basis for good health and well-being.
Physical fitness components
- Cardio-respiratory endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Physical fitness exercise principles
- Overload
- Specificity
- Progression
- Regression
- Plateau
Physical fitness training elements
- Frequency of exercise
- Intensity of exercise
- Duration of exercise
- Mode of exercise
Martial arts training includes all four elements.
Heart rate monitoring is important to develop the proper intensity of the training program. The Borg scale works well for general training programs. A good training program should include warm-ups, aerobics, cool-down, muscle strength and flexibility exercises.
Developing a good Christian fitness program includes a healthy lifestyle where trainees include activities and habits that enhance total fitness –
- Exercise regularly
- Maintain a healthy diet
- Get adequate sleep
- Relax and cope with stresses
- Don’t use alcohol, tobacco or non-essential drugs
- Practice safety habits
Significant risk factors for disease
- Cigarette smoking
- Hypertension
- Sedentary lifestyle
- Abnormal blood cholesterol levels
- Obesity
- Diabetes mellitus
- Negative stress
Benefits of exercise
- Increase of heart efficiency
- Improved lung capacity
- Aids circulation of oxygen and nutrients
- Lowers blood pressure
- Increases HDL, insulin sensitivity, and glucose tolerance
- Aids reduction of body fat
- Aids building of muscle mass
- Slows age-related declines in basal metabolism (minimum energy)
- Reduces loss of muscle mass
- Improves muscle strength and endurance
- Improves muscle flexibility
- Increases range of motion in joints
- Increases bone density
- Increases flow of synovial fluid to joints
- Emphasizes positive attitude
- Enhances overall health
Our hope and prayer is that this series will be a help to you in your training as a Christian and as a martial artist.
Scripture taken from the New King James Version®. Copyright © 1982 by Thomas Nelson. Used by permission. All rights reserved.
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