Enter the dojo: discover the physical and mental benefits of martial arts training

American Fitness, Sept-Oct, 2003 by Jennifer Lawler

A few years ago, Debz Buller was mugged in her quiet, small-town neighborhood on the way home from Christmas Eve church services. Deciding it was time to take action, she signed up for a self-defense class at a local martial arts school. By doing so, she joined notables such as Jon Miller, the new chair and CEO of AOL, and Bernie Kerik, former New York Police Department commissioner, who believe martial arts training not only made them fitter, but also contributed to their personal and professional success.

Martial arts (i.e., systems of combat techniques) are at least 4,000 years old. They originally evolved in India in connection with Zen Buddhism and quickly spread throughout Asia. Modern martial arts, such as karate, taekwondo and aikido, teach not only fighting skills but physical, spiritual and psychological strength. The word do (i.e., way of) indicates these are holistic approaches to life, not just combat arts (which are signified by the suffix jutsu, as in jujutsu). In the United States, martial arts grow in popularity every year--by as much as 5 to 30 percent, according to industry statistics.

The Fitness Factor

While learning self-defense skills is important, fitness concerns top the list of reasons people train in martial arts, states Bob Spear, a seventh degree hapkidoist and internationally recognized martial arts theorist and instructor. He enumerates the fitness benefits a person may gain from training, "General cardiovascular fitness, explosive power--something you don't get in many other sports--limbering, stretching and strengthening." Sometimes the physical results can be dramatic. For example, shortly after starting training, Bullet participated in a national fitness competition and went from 36 to 14 percent body fat in three months.

The demands of martial arts training sometimes take individuals by surprise. Linda Formichelli, a freelance writer and intermediate-level karate practitioner who trains five or six times a week, says, "The kata [i.e., forms] are very vigorous. So is the warm-up." Although she had always been interested in martial arts, she didn't quite know what was in store the first time she stepped on the mat. "It was more physically demanding than I expected," she admits.

Students of Laura Kamienski, founder of Kicks for Women, a taekwondo school, echo this sentiment. "One of my students said, 'Silly me, I thought this would be easier than aerobics! Now I know better!'" recounts Kamienski, who finds the physical difficulty of martial arts training surprises even students from athletic backgrounds.

Although the physical demands may be high, Buller, now a kickboxing coach, claims one needn't be a 17-year-old gifted athlete to master martial arts techniques. When she first began training, she "saw normal, everyday people do spectacular things." This encouraged her to persevere although training was sometimes tough. "I don't have special gifts," she continues. "I'm a small, middle-aged woman and can do things I've seen in the movies!" Asked how, she explains, "Encouragement. Everybody believed in me."

According to Dr. Richard Hackworth, owner of American Dragon Martial Arts Academies and Paramount Health Clubs as well as president of the International Chapter of the Korean Martial Arts Instructors Association, because of the ranking system, a novice doesn't compare himself or herself to a black belt and feel bad about falling short. "It's self-paced. It's about you doing better than you did before," he adds. "You can tell you're learning new things. You're constantly challenged at each level, which keeps you motivated." Even if your physical changes aren't obvious in the mirror or scale--after all, the scale doesn't show increased endurance or strength--you can track your improvement as you progress through the ranks.

Creating Communities

Buller contends that building a sense of community is the secret to martial arts success. "People stay involved in martial arts because of the camaraderie," she asserts. "You want to be with this group. You want to feel the energy of a group dedicated to the same goal." In fact, when she moved from the city where she started martial arts training, she missed her fellow students almost as much as her family. "You forge connections, deep heartfelt connections with others. You go through physical, mental and emotional difficulties and support and applaud each other," she maintains.

No Limits

"Mental conditioning is key," Spear says. "One of my students credits his successful completion of Navy SEALS training [to] the mental discipline and toughness he learned in my classroom." This exemplifies how students learn to go beyond their perceived limits. "You don't just stop," Spear explains. "When you're sparring and someone nails you, you keep going. You learn to go until your body can't, not when your mind decides you're done."

Buller concurs, "Training makes me feel unstoppable. I know if I need more energy and strength, if I just look, there it is." What separates martial arts from other ways a person can get fit is "students feel their power," she affirms. "They get that power by integrating their body [and] mind. It's an addiction." From her students, she has learned, "Martial arts training benefits you in whatever way you're open to it. There are other paths, but this one is all-encompassing."