Traditional Karate and Explosive Power produce better and healthier Martial Artists

Training in martial arts like Tai Chi, or Tai Ki, are good for some aspects of traditional martial arts, such as stretching to produce more limber individuals. But when it comes to explosive power, such as seen in some karate demonstrations where martial arts masters destroy large blocks of ice, piles of roofing tiles, bricks, rocks, etc., or the power that oozes from focused kata, bunkai, self-defense demonstrations, etc., one must use the proper tools - learn to punch, kick, block with focus and concentrated power - the type that is necessary to put down an adversary with a single punch! In martial arts, we have a saying - "hitotsuki hitogeri" (one punch, one kick, one knockout). 

This is possible by taking advantage of every ounce of physics. Sir Isaac Newton came up with the three basic laws of physics that included F=ma (Force equals mass time acceleration). Thus to develop a one punch strike, one needs to take advantage of acceleration and also their mass. This is done by training with focus and learning to use your body mass to help increase the force of a strike. You need to be very fast to achieve maximum acceleration along with developing focus, which can best be done while training in karate kata.  But, if one trains as in tai chi, they will have a tough time punching their way out of a wet paper bag, so to speak. So punch fast, hard and with authority and some additional body hardening, weight training, targeting vital points, etc., will improve your chances of defending yourself with one, quick punch.

This also has benefits in health (for you, not the person who receives the punch). By training properly in karate, you will dramatically improve your fitness. This concept pretty well matches suggestions by Dr. Joseph Mercola in his 2016 book. Dr. Mercola suggests that we should exercise as fast as we can for 30 seconds and follow with about 90 seconds of recovery while exercising at a much slower rate - pretty much what one sees in good kata practice. It is suggested to continue this regimen for about 20 minutes. This form of exercise should focus on the super fast with muscle fibers. And, it is important to vary your forms so you should practice different kata.

For me, I typically train for about an hour in explosive karate and kobudo kata and finish my training regimen with weight and resistance exercises. I've done this for most of my life and even continued to so so when working as a geologist in the middle of no where in places like Donlin Creek, Alaska surrounded by three trillion, starving mosquitos, Ellendale, Australia surrounded by flies and crocks, and while searching for gold in Lewiston, Wyoming, where I was surrounded by coyotes. So, to keep healthy try learning 'TRADITIONAL' karate as opposed to Sport Karate and practice your kata.

Karate and Health

Personally, I look forward to a day, when we see more research studies about the benefits of martial arts to personal health. For example, why is it that the Okinawa people (the birthplace of karate) have the lowest frequency of coronary heart disease, stroke, and cancer in the world; and why is it that Okinawans are less likely than Westerners to get dementia?

Part of Okinawa longevity is likely related to hara hachi bu, eat until 80% full (ever see a Okinawa Walmart shopper?), but other factors related to Okinawan longevity likely include diet, happiness, family values, lifelong meaningful activities. They keep their brains active, eat healthy, and exercise daily. Thus, any research needs to focus on all of these factors and others we have yet to think of.

On average, the Okinawa people spend 97% of their lives free of disabilities. I've also heard Okinawa has a high percentage of centenarians per capita - now remember, this is Okinawa, which is only a tiny island that developed separately from Japan for much of its history, and later was invaded by Japan.

In search for Okinawa health answers, researchers need to include studies on exercise. Personally, I feel that the Okinawan martial arts (karate, kobudo, toide) are part of the centennian equation, but I admit, I'm biased. But keep in mind, karate was created on Okinawa and has some very important distinguishing characteristics than the karate practiced on mainland Japan, much of Europe, the West and even taekwondo from Korea. 

After Japanese martial artists were introduced to Okinawa Shorin-Ryu karate by Gichin Funakoshi in 1922, they went on to develop a different brand of karate which they labeled Shotokan karate a brand of sport karate that is more regimented and is competitive, unlike much of the Okinawa karate which is traditional focusing on self-improvement, self-defense and the individual. Sport karate contests, until recently, were not part of Okinawa karate. Over the decades, I personally have trained in both types of karate, and I'll take traditional Okinawa Shorin-Ryu karate training over Japanese Shotokan any day. Shotokan is a good form of karate, but there are things that I personally don't like about it - one is that it reminds me of military boot camp (as do the other styles of Japanese karate I trained in during the past). There is little creativity, and all karateka train by the numbers - the best analogy I can think of is the Cobra Kai method we saw emphasized on the Karate Kid. Then there is the Miyagi-Ryu Karate-do that was emphasized by Miyagi san - more typical of the training methods of Shorin-Ryu karate.

The research published in the recent past on Okinawa longevity, mostly focuses on diet. So, why doesn't the research focus on physical activity, and in particular, the type of physical activity that is part of Okinawa - its karate, kobudo and toide? There are some hints that exercise is important in keeping humans healthy. 

For example, in a book about cancer treatments by Connie Strasheim (2011), she quotes Dr. Finn Skott Andersen from Humlebaek, Denmark - 

“Several studies on cancer and exercise have proven that exercise is of utmost importance when fighting cancer”. 

“Cancer patients should do three things to improve their chances for recovery. First they should seek to attain a good quality of life that has purpose and meaning, Secondly, they should adhere to a cancer-fighting diet, and thirdly, they should exercise”.

"In a major study done in Heidelberg in 1992, researchers tracked 2000 vegetarians for 10 years and found they had 50% less cancer and cardiac conditions than the general population”. 

and Dr. Andersen also provides a very interesting argument in support of physical therapy and battling cancer that people with this disease should keep in mind.

“Exercise is the most important therapy for cancer in my opinion. Cancer patients don’t die from cancer of from the size of their tumors. I all of the patient’s tumor tissue were placed on a table, it would weight perhaps on a kilogram (2.23 pounds) or less, and might amount to the size of a fist. So how is it possible for a person to die from something so small the answer is: because cancer is an energy vampire! It steals energy from people, so that they become increasingly tired, and finally end up bedridden. They die from fatigue which is the most common cancer symptom".

Additionally, Dr. Mecola (2016) reports: (1) "Your health, mobility, and freedom from pain in older age depend on your dedication to moving frequently and wisely; (2) Addressing poor posture is a useful strategy to optimize you health;  (3) Traditional cardio exercises are highly inefficient and can be radically improved; (4) Shorten busts of high-intensity interval exercise several times a week offer powerful rewards that conventional cardio doesn't; and (5) Strength training and stretching round out a compressive fitness plan".

What is suggested in number 3 and 4 directly apply to traditional karate. Traditional karate is a very powerful form of cardio exercise using focus and power with periodic lows in energy seen in forms known as kata, as well as bunkai (self-defense applications). Few other forms of exercise produce such dramatic energy bursts!

• Connie Strasheim, 2011, Defeat Cancer: 15 Doctors of Integrative and Naturopathic Medicine Tell You How, by Connie Strasheim, 2011

• Mercola, Joesph, 2016, Effortless healing: 9 simple ways to sidestep illness, shed excess weight, and hope your body fix itself: Harmony Books, NY, 308 p.

Diminishing Nightmares - Another Benefit of Martial Arts.

Sketch by the author (copyright), 'The Big Game'.

There are benefits to training in traditional martial arts besides just learning to defend oneself. Some  benefits include self-control, self-defense, dexterity, increased strength, dramatic reflex increase, flexibility, improved body and brain health, weight loss, favorable body mass index, calming confidence, focus, and self-confidence.

Periodically new benefits are discovered. For example Perfect Mind describes 10 benefits of martial arts training as does Health Fitness Revolution. Some bloggers report traditional martial arts training is beneficial to all people and emphasize benefits to women. Another site describes 10 best martial arts, while another blogger mentions 7 benefits of martial arts training. Then there are other reports described at Easy Health Options which focuses on brain health and martial arts. In a recent pilot study, Batcheller (2019) reports benefits to those inflicted with Parkinson’s disease including depression and anxiety.

Some additional benefits were recently described by one of my students last week, that I more or less forgot about, simply because these have been part of my life for decades. One is hand-eye coordination described in some of the above links. My student, Jorge, mentioned he dropped something, but quickly snapped it out of the air before it hit the ground, surprising both himself and others at his gym - Jorge is a senior citizen, and his reflexes dramatically improved due to his weekly Shorin-Ryu karate, kobudo, self-defense and samurai arts training at the Hombu dojo in Mesa, Arizona. 

Sketch by the Soke, 'Tameshiwari'

I notice this same benefit years ago. In one instant, my wife and I stopped at a International Pancake House on the edge of Grand Junction, Colorado. After we sat down, we were attacked by a pack of rogue flies. We should have just left because of the poor environment, but I was hungry, and besides, I periodically enjoy sparring bouts with flies.

So, as we sat and waited for our breakfast, a group of young adults in the next booth and I had a challenge to see who could take the most flies out of the air. Before breakfast was served, I killed 6 or 7 in mid-flight, and our challengers only got one between the five of them.

 "Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important." 

Mr. Miyagi walks away, still making circular motions with hands

"Wax on, wax off. Wax on, wax off."

Sketch by Soke, 'Optimism'.

Then there were those old high school and college days playing football, where is used hands and elbows to sneak a blow to the ribs, hands, etc, completely unseen by others, during plays, and easily knocked footballs out of hands.

Jorge also mentioned another benefit that he recently discovered which I completely forgot about. He no longer has nightmares!

Prior to signing up for karate in 1964, I had nightmares of being attacked or bullied by others. The normal stuff we went through as teenagers. After I trained in karate, nightmares were all replaced by successful self-defense against all attackers. I suspect this benefit likely falls under the category of self-confidence.

But this is only the beginning. The more health and kinesiology researchers develop interest in martial arts, the more research studies will be done in the lab or on various groups. I would bet future studies will find tremendous benefit to people training in traditional martial arts from kids to seniors. I would also bet that research on Veterans taking martial arts will prove to be greatly beneficial in more than one way and could potentially help those Vets and Law Enforcement officers with bouts of PTSD.
 

Traditional karate Sketch by Soke