Karate Based Exercise Program

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A karate based exercise program has many benefits. In our technologically driven and work based lives we may forget to exercise. More and more things are being done for us and people are busy. As a result, people are moving much less and may begin to put on weight. An exercise program focusing on karate can be motivating, provide a full body workout, entice members to push themselves, provides anaerobic and aerobic training, is flexible, and provides resistance training.

  • Karate is a motivating activity. Participants of a club feel motivated by the interaction of other members and make an effort to go to class. It is easy for people to lose interest in an exercise but members of a karate based exercise class will want to go to participate with the other class members.
  • Karate is a physical activity that works all muscle groups. Karate moves frequently engage the arm and legs. Many moves include punching and kicking, which tones the body and burns excess calories. Many exercises also engage the core muscles when following karate exercise movements.
  • This type of workout can be considered both aerobic and anaerobic. Instructors can design the classes to keep participants at a steady pace throughout the workout or add quick periods of high intensity moves.
  • A karate workout is flexible. Once participants learn the moves they can do them anywhere. People can choose to do some of the exercises while watching television or in a hotel room while traveling on vacation.
  • Participants can add resistance tubing to a workout to add resistance training to a workout. As members punch, kick, and step they can increase the intensity of the workout and work the muscles harder by using a resistance band.
  • Karate increases competition and causes participants to push themselves higher than they thought they could. Competition gives people a great workout by making them go faster and push harder.

Specific Moves

There are specific moves to follow when using a karate based exercise program. There are kicking exercises, swinging exercises, and punching exercises. It may take practice but if you keep trying, you will soon learn the moves and they will flow easier. Kicking exercises engage all the muscles in the legs. Punching exercises incorporate strength in the arms. Remember that you can incorporate fitness bands into an activity when you want to make it more challenging.

Kicking Exercises

  • Start by just standing straight and kicking one leg high in the air. Do this for a set amount of times and switch legs.
  • For a challenging kicking exercise, pick your leg up and bend it at the knee. Then, extend the leg out forward and bring it back to a bent position. Do this for a certain number of times. You will need to balance which will give you an additional workout. This may take a little time to learn but you will be able to balance your body with steady practice.
  • Stand straight and bring your arms out to the side. Make a fist and cross your right leg behind the other leg. Then, swing your right leg out to the side as high as you can. Bring the leg down to a starting position and repeat. Do this exercise with the other leg.

Punching Exercises

  • Bring you right hand forward and make a fist. Hands should face down towards the ground. Then, bring this hand back and bring your left hand forward, repeating the same move. Continue repetitions of the move. As you learn the move, you could increase your speed.
  • Keeping your arms bent, take the right arm and swing it toward your chest. Then, take your other hand and do the same. Continue to swing your arms out in front of you.
  • Bend your arms again. This time take your right hand and punch up towards the sky. Do this with the other hand. Repeat as many times as necessary.


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