A big factor in maintaining your sanity is physical activity. Schedule an activity every day with a goal of being active for 60 minutes or longer. These activities can be structured disciplines or fun and games. When planning these activities, there are a few general guidelines to keep in mind. Try to include Core and Flexibility Exercises into the activity on a daily basis. Try to vary your intensity, alternating between high and low intensities. Make it a goal to include at least 3 Cardio Workouts and 2 – 3 Resistance Workouts each week. But above all, the main thing to keep in mind is to keep it fun. So, if you need to vary the routine each week, by all means do so! If you become stale, it is all too easy to quit.
A sample workout routine may look something like this:
Day 1: Heavy Weapons Training – Train through your Kata and Drills with each of the weapons that you train with. Make sure that you include Warm-Up Movements in this workout and use good technique. It is very important to listen to your body. Training for too long with weapons can result in overuse injuries to soft tissues.
Day 2: This is a lighter day which consists of Empty-Hand drills, such as striking drills and Kata.
Day 3: This day is for Resistance Training.
Day 4: This is another light day in which the only focus is on your Performance Kata. These Kata should be performed in an easy relaxed manner, focusing on stances and technique.
Cardio training can be included on those days that are convenient for you. And always remember to listen to your body. If you need to insert a rest day into the schedule, then feel free to do so. Remember, your training is about improving you. Enjoy your training and focus on the positives!