Physical Stamina For Self-Defense
Follow our daily Accept The Challenge blog!
Note: Before starting any exercise routine, be sure you're physically able to perform the work-out.
If you have any doubts whatsoever, first check with your doctor.
It's the new year, and I'm sure
the last thing you need to hear is one more person getting on your back about staying fit. Maybe losing a couple of
pounds. Perhaps giving up smoking.
Sorry, I'm going to do it anyways!
On our website, at the
very top of our home page, we have a link to a page called, Unsure you need training? Give it a click and take a look.
The page is about taking personal responsibility for your safety, but in
it, I ask readers to take a little test. A physical fitness test.
Here's something I want
you to do as long as you don't have some sort of medical condition that prevents it.
Get a kitchen timer, and
set it to 4 minutes. Push the button and do a non-stop exercise that uses your upper body - push ups, pull ups, sit
ups. Do them as fast as you can for the entire 4 minutes. Non-stop, not slowing even for a moment.
The purpose of the test is to demonstrate - best case - how
long it can take for a 911 Emergency call to get a response.
But it will also demonstrate how difficult it can
be to do a strenuous physical activity - such as defending yourself - for a relatively short period of time.
all boils down to two items: Strength and Cardio. A very good exercise that can help with both items with the
same exercise are burpies.
They involve a squat-push up-jump routine.
Here's a quick YouTube video demonstrating the technique.
You are building strength in your upper body, legs and torso. The jump also incorporates a type of exercise
called plyometrics - generally speaking, these are jumping exercises that really get
your heart rate going! A side-benefit is increased flexibility, as you are using your entire body in this exercise.
If you're a bit out of shape, start slowly and build up your repetitions.
Doing light workouts
with dumb-bells also helps to keep arms and shoulders - the primary muscles you'll use in a self-defense situation - in
"fighting shape". The same goes for good old push-ups all by themselves.
These exercises can be
done on your family room floor - no need to join a gym.
Bison Risk Management Associates is a Northern California-based company providing Personal Safety and Emergency Preparedness training, workshops and consulting
for individuals, businesses and organizations.