What is aerobic exercise?
The word ‘aerobic’ literally means “with oxygen” or “in the presence of oxygen.” Aerobic exercise is any activity that uses large muscle groups can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.
Koo Self Defense (KSD) has been implementing “aerobic forms” since 1992 but only spent around 7 minutes at every class.
As the last week in July 27, 1998, Master Koo has replaced all current “Forms” (Katas) with his unique 25 minutes of Kick-Boxing Aerobic exercises which are choreographed with music. The movements are mix and match and do not remain the same from class to class. The music has different tempos for different movements and gradually builds up in speed and in the last 4 minutes of the workout, the intensity of the workout is varied (includes some plyometric exercises) and increased with intensity to raise the heart level to the maximum.
Unlike many other types of kickboxing aerobics such as Taebo, Kardio or Cardio kickbox etc. that last for one hour, Master Koo’s unique kickboxing aerobics achieves the same results in 15 to 25 minutes, short and intense at the same time. Furthermore they make claims that their workouts are a complete total body workouts, are they?
Koo Self Defense offers more in one hour workout which is a true total complete body workout! The Koo Self Defense aerobics has also evolved, over time. There are currently five different types of Koo Self Defense aerobics workouts with each one targeting different part of the body. What makes it even more unique is the mixture of aerobics and anaerobic within them.
Latest scientific research published in the February 2003 issue of the Journal of Gerontology: Medical Sciences has demonstrated the benefits of Aerobics on the brain.
Flexibility – Yoga
Once the body is thoroughly warm up with the KSD Kickboxing aerobic, the next level is to perform 12 minutes of “Yoga” stretching exercises with as much variety to fully stretch the entire body. Flexibility reduces the risks of injury and increases the range of motion.
Students who are either in the ‘no belt’ and ‘belt’ programs does the same workouts. In the short period of time, since the introduction of Master Koo’s unique Kick-Boxing Aerobics, amazing results have been produced. Please read them under our Testimonials – KSD Students
What is Anaerobic?
An anaerobic workout burns fat and energy 70 percent faster than aerobic exercise. It appears that there is some new evidence that says if you work out anaerobically, that is, above your aerobic threshold (usually over 90 percent of your maximum heart rate), then you will exhaust your supplies of glycogen faster and dip into fat stores.
From exercise physiology, this really isn’t new. It is well known that full out sprinting (anaerobic work) will burn more calories because the intensity requires more calories — plain and simple.
However, you can’t sustain anaerobic exercise for very long because it builds toxins rather quickly and can’t be fueled by a steady state of oxygen metabolism. Anaerobic is the metabolism that is accomplished without (“an-“) oxygen. That means simple breathing won’t serve as your energy source.
Koo Self Defense students performs POWER DRILLS for either 20 minutes or 30 minutes depending on the class schedule to exercise anaerobically by punching and kicking focus mitts and shields (RESISTANCE TRAINING) with full power pushing the heart and lungs to extreme intensity. The training builds up the musculoskeletal framework to support that kind of explosive speed and power.
Koo Self Defense’s anaerobic workout is fast, explosive, intense and exhausting. It’s the toughest workout that you will ever do. Many times, people have come into our studio from other sports believe that they are very fit, only to discover that there exists a higher level of fitness. It will make the fittest person bend over catching their breath. They are all astounded by the power of all of our students especially the lower ranks and those who have never done any type of martial art training. Please read our Testimonials – KSD Students Strength and Weights Training
Koo Self Defense incorporates numerous strength training exercises in its aerobic and anaerobic workouts including various type of pushups, squat kicks, kicks performed repeatedly in a series without being put down on the ground and so forth. Within each strength training, there are different levels of difficulties and intensity which obviously work a different set of muscles group.
Master Koo has categories weight training into two separate groups. Weight lifting is for those who want to develop big bulks of muscles for body sculpting, and the end results to look like Mr./Ms. Olympia or Mr/Ms. Universe. This type of training demands increasing heavy weights to the point that the lifting is slow which only develop the slow twitch muscle fibers. Master Koo has had students who looked like the Mr. Olympia but finds that these people had no hitting power. Their strengths were different.
For power hitting such as knocking someone out, it is imperative to develop muscle strength through resistance training and fast twitch muscle fibers training. Master Roger Koo has developed a series of weight training exercise which uses dumbbells which develop strength, speed, muscle tone and the development of fast twitch muscle fibre training. He encouraged his students to perform in their own time.
The different levels of fitness
To be considered fit, one has to have the following ingredients: the combination of cardiovascular fitness (amount of oxygen utilized per kilogram of body weight per minute), muscular strength, muscular endurance, flexibility and body composition (the ratio of body fat tissue mass to lean tissue mass muscles, ligaments, tendons, bones, skin, organs, and hair).
There is a wide range of fitness levels varying according to the types of exercises or sport one chooses and each one gives out different results. Fitness in one particular sport does not automatically result in the ability to perform in another sport.
At the Koo Self Defense studio in Cartersville, Georgia we have had seasoned students from all types of sports: boxing, runners (joggers, sprinters, cross country etc.), volley ball, basketball, kickboxers, soccer, football, tri athletes, weight lifters, seasoned aerobics students/instructors, other martial arts styles and more, yet every one of them found Koo Self Defense workouts the most challenging that they have ever done!
Koo Self Defense is probably the only complete total body workout that allows anyone to challenge oneself to the very highest level of fitness!
How fit are you? Health and Fitness Calculator
The FitWise Fitness Calculator includes the following health & fitness calculations:
Blood Pressure, Body Mass Index, Heartrate Zones, Ideal Weight, Measure Heartrate, Optimum Weight, Percent Body Fat (Circumference), Percent Body Fat (YMCA) and Risk of Chronic Disease.
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Koo Self Defense complete total body workout From the description of aerobic, anaerobic, strength, weight training, flexibility (yoga) above and from the article below, you can see how truly unique the workouts of Koo Self Defense are. Koo Self Defense is the ONLY martial art training program in the world that offers a complete total body workout.
The following is an article which appeared in The Daily Tribune – Health & Fitness Supplement on Sunday, February 28, 1999.
Exercise has many healthful benefits by Norma Ellen Gaddy, M.D
Spring is almost here. Now that we are wearing fewer layers of clothes, we are more conscious of our bodies and we start thinking about exercise? It makes our muscles, including our hearts stronger. It helps improve blood circulation and helps the heart, lungs, and body tissues work more efficiently. It makes us feel better. Along with proper diet, it helps control weight. It may help reduce the like hood of heart attack and lower cholesterol. It raises the HDL or good cholesterol.
Are all exercises alike?
There are two basic types of exercise, one is “aerobic exercise.” Meaning with oxygen, aerobic exercise is a low grade steady activity that increases your heart rate so that an adequate supply of oxygen is delivered to your body tissues to meet the increased metabolic demands of the activity. Examples are walking, jogging, cycling and swimming. This type of exercise is best for weight loss. The other form of exercise is anaerobic(without oxygen). This is exercise that does not increase the oxygen supply to the body tissues. It is an activity of high intensity and short duration. It helps build muscle strength and endurance. Examples are weight lifting and sprinting.
Exercise should be done at your target heart rate for at least 20 minutes each time for at least 3 days a week. Here’s how to calculate that rate: 1. Subtract your age (A) from the number 220. That is your highest safe heart rate (B).
2. It is not a good idea to exercise that hard. Instead you should exercise at 55 to 65% of B. You should discuss your target rate and what % to use (C) with your doctor before your exercise. If you have any medical conditions such as diabetes, asthma, hypertension or heart disease, these need to be discussed with your doctor also.
3. Multiply B by C to get your target rate D. Here’s an example of how to do this for someone aged 50 where the doctor suggests exercising at about 60% of the safest heart rate (220-50=170) A/B (.6×170=102) C/B/D; .6 is what you use to multiply 60%. Therefore, the target heart rate for this person is 102 beats per minute. You can check your heart rate by feeling the carotid artery, the blood vessel in the front of the neck.
The American College of Sports medicine recommends 3 to 5 days a week for 20 to 60 minutes a day of aerobic exercise at your target rate. Low intensity activity should be continued longer (at least 30 minutes). Activity may be intermittent, i.e., 3-10 minute sessions can accomplish as much fitness as 30 minutes of continuous exercise provided that the increments are at least 10 minutes long. High intensity activity should continue for 20 minutes longer.
For weight loss, exercise and caloric restriction must be combined to reduce body fat effectively. Usually you need to exercise 3 days a week expending 250 to 300 kcal per session or 4 days a week at 200 kcal per session (usually 30 to 45 minutes of exercise). Lower level intensity programs generally produce no change in weight or body composition.
To develop muscle strength and endurance 8 to 10 minutes exercises that use the large muscle groups need to be done 2 to 3 days a week. For most persons 8 to 12 repetitions is enough, although additional repetitions may build more strength. Stretching should be done 2 to 3 days a week. At least 4 stretches should be done per muscle group.
If you stop exercising, the benefit to your heart rate and lungs declines significantly after two weeks of no training and return to pre-training level by 2 1/2 to 8 months. If you train at a reduced level for 5 to 15 weeks, you can maintain heart and lung fitness. Strength training benefits can be maintained through 12 to 15 weeks of training at a reduced level.
Therefore, it is always best to do some exercise even though it is at a lesser intensity, so that you do not lose the fitness gains that you have achieved.
Improving fitness and possibly losing weight is important key to enhancing the quality of your life.