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Kata in the Realm of Physical Fitness

January 13, 2009 | Author: Matthew | Filed under: Kata,Martial Arts,Opinion,Tips and Tricks

Disclaimer: Please do not read, absorb, or look at the above comic.

Hello, I would like to talk about kata in a serious and mature fashion. Mainly I want to focus on the use of kata as a valuable resource for physical fitness. Through all the discussions about ‘how good kata is for street combat’ and if it ‘instills warrior spirit’ (And other such arguments), we seem to overlook one very important thing – there are few singular workout machines or methods that exercise the body like kata.

Physical Movement

Q: What makes one workout machine better than another?

A: How well it can isolate specific muscle groups and how many different muscle groups it can work out. That’s value plus usability. The movements in kata are remarkable because they tend to utilize most of the major muscle groups for extended periods of time, which makes for an extremely effective exercise regiment (for free).

The stances of traditional kata come in many varieties and are often used in combination with one another.

Imagine how going in and out of these stances would work your quadriceps, glutes (that means a**), hamstrings, calves, and other minor muscles groups in the legs.

Furthermore, the tensing and relaxing of arm techniques constantly builds up biceps, triceps, and shoulders.

Just as importantly, in order to teach the body how to move as one cohesive unit, the back, neck, and abdominal region must work to tense, release, and control the body appropriately. This promotes good overall health without cost or dangerous over-exertion.

Strength isn’t the only factor – flexibility improves as well. In order to perform proper stance and technique, students must slowly teach their body how to bend and relax. Stretching is a big part of this process, but kata is where the actual technique is performed time and again.

Breathing

Ask any trainer and they’ll tell you how important proper breathing is in an exercise program.  Breathing during cardiovascular training is obviously critical to success, but the same is true during strength training. Where the breath comes from, the pace, and the in-out technique (through nose, mouth, or both) are all factors to consider. Kata, especially the aptly named “breathing” kata, put extreme focus on this.

By combining breathing with the tensing and untensing of the body, one can effectively perform isometric exercises where no external weight is being pushed or pulled. When watching kata such as sanchin, the real work doesn’t come from the simple steps and hand motions; it comes from focused internal contractions (and that can be a real workout).

Purpose

One of the hardest parts about exercising is simply doing it.  Motivation.  A lot of people (myself included) go through self arguments like “why should I even bother? It’s a little late to start…I’m already in my pajamas…I think my back is sore…” and other excuses. Kata provides a very tangible, very motivating purpose for exercise. The combination of mental focus, self defense application, and physical activity makes kata seem like a gift rather than a curse.

Unless you are extremely gifted and focused like MizFit, you (and I) need these little tricks to keep going. It is extremely easy to slide into a kata workout, starting off very soft at walking pace until eventually you can naturally kick it into a higher gear.

* * *

There are a lot of arguments for and against kata…and I’ve heard really good explanations for both sides. But one thing I’m convinced of is the value kata has in physical fitness. All we need to do is look back at the old stylists and remember that their training was based predominantly off of kata, kihon, and hojo undo (combined with good diet).  Certainly we can take the hint and benefit too!

P.S. While I AM a cheerleader for kata here, I still see the value in heavy bag work, gym memberships, and the Bowflex.  I’m just saying kata should get a wink and a nod for how useful it can be!

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This entry was posted on Tuesday, January 13th, 2009 and is filed under Kata, Martial Arts, Opinion, Tips and Tricks. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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  • Noah: Good point. The practitioner really does make it or break it. Kata is a really pure example of getting out as much as you put in.

    Kuma-Sensei: Thank you for commenting! I definitely look forward to you working up your thoughts on kata.

    Oldman: Great angle, I had never put Maslow's hierarchy into the mix before.
  • People will argue the value of kata till they are blue in the face. Most often Kata is maligned because of peoples assumptions about it's lack of efficacy in combat. I would encourage them to consider Maslows hierarchy of needs. The base of Maslow's pyramid is security and safety. Without that being established in a persons life if is very difficult to progress through the natural stages of personal development. Still it is at the bottom. At the top of the pyramid humans aspire to meaning ad purpose. It would be foolish and a waste of energy to expend more energy and time than was necessary to meet a need and even more wasteful to continue on focus on a practice that meets a need that is already met.

    I think it is safe to say that the compelling reasons to continue the practice of kata and bunkai supersede it's efficacy. As an art form kata rescues the beauty of combat from the chaos of brutality and war. The value of a system and an art form is multileveled. The practice of an art or system based on combat allow for both the recording, recognition and recovery from the experience of violence that happens to us and also the violence and conflict that originates in us.

    Kata is so much more that people generally assume. It is a puzzle. It is a Practice in paradox. It is a forge to strengthen us. It is a mirror that reflects who we really are. It is the the practice of fighting which is the most "Alive". Alive because as Matt Thornton would say it is about his art "It Is a form of Yoga. "Alive" because you are facing off against the most deceptive and subtle of opponents, your self. It is a complex physical and mental task that provides challenges for us on many levels as part of a lifelong learning process. It grounds us within a particular martial history and a community of people dedicated to the well being of each others minds, bodies and spirits. It is in fact, “the way one behaves”.

    So, if a person is choosing a method of self defense it is essential that the person understand which "self" they are intending to defend.
  • Excellent article, Matt....

    It took me a long time to realize that vast benefits from practicing and studying kata. It is most definitely an activity that provides tremendous fitness benefits, but is also IMHO, the single greatest tool for training one's body to learn techniques. I could write on for pages about my opinion and philosophy on kata training...but we'll save that for another time, eh?
  • I never did understand how people could be so vehemently against kata. I have seen a great number of them on various forums, all complaining about the lack of practicality and usefulness. I agree with you 100% that it's a great physical workout--if it wasn't, I wouldn't be breathing hard in a matter of minutes. I will also say, however, that it depends on the person performing the kata. There are some who run it purely for the bunkai and technique, but do not put the speed and power forth, there are some who run it purely for speed and power, but not for bunkai or technique, and there are those who just sort of do it because they are supposed to. You get what you put into it, and I feel that if you work kata the way you are supposed to, it will strengthen your body, your mind, and your spirit all at once. Great post!
  • BBM: That's great. I think that ultimately your martial arts are going to benefit from all this time learning how your body works and developing your core and breathing.

    Branden and Rick: Excellent additions. I think you guys have added an entire second layer to the post. I hope readers of the post continue down and read these entries.

    Foxy: It isn't so.
  • "Kata is like collecting coins. You can have a bunch, and they’re nice an pretty. But the real collectors, they know why the coin is so precious, where it came from, etc."

    I once worked in a store that sold antiques and collectibles. I got to learn a few things about collectors.

    When someone was just beginning to collect something, well, they'd want a collection. They'd tend to buy a lot of the rather uninteresting stuff, just to have a collection.

    If they stuck with it, as their tastes became more refined, they'd start to get rid of the dross, and start to concentrate on quality

    Eventually, some of the best collections had very few pieces, but what they had was of outstanding quality.
  • Foxy Citrus
    You mean "Jammin to the 90s" isn't the best workout I can possibly get!? I've been duped!

    Matt, say it ain't so!!
  • Branden
    Side note: I should spell check before I post. Sorry!
  • What a timely post! I am working hard to get back into fighting shape. Despite my opinions on the applicability of kata as training for combat, guess what has become a large component of my physical overhaul? Kata.

    Bagwork, calisthenics, shadowboxing, and kata are the components of my solo training. Kata are a great way to build muscle endurance, cardiovascular fitness, coordination, and body mechanics.

    Some great ideas are slow motion, and overspeed (once proper form and memorization has been attained) forms training are great workouts.

    As to the illustration...
  • Branden
    Nice article Matt San

    Physically speaking, I'm not sure there is an argument against kata. You're moving, stretching, exploding, breathing (hopefully). If you take no technique away from kata, at least you've got a physical workout.

    Speaking in other terms, I could think of a few arguments against kata. Not kata itself so much, but the method of which the kata is done, and what you're trying to take away from it.

    Someone who's got blinders on, practicing a kata is of no use for learning because they are breaking nothing down. In this case, working out with free weights is probably better off.

    Or! If someone is insisting that the base level bunkai, more for body mechanics, rather than actual technique break down on different levels (hard, soft, 123, 1--23 etc) than they're doing nothing but wiping the frost away from a 2 foot thick block of ice. The trouble is getting enough knowledge of why this technique is being done, or "who created this kata, why, and what was their combat technique (kyan:very dynamic itosu:hard as rock etc) etc. If this is the case than again, you might be better off just working out to your "jammin to the nineties" VHS workout tape. You'll come away with the same amount of knowledge fulfillment.

    Kata is like collecting coins. You can have a bunch, and they're nice an pretty. But the real collectors, they know why the coin is so precious, where it came from, etc.
    What a horrible analogy.
  • Forms form frequent freeing of my mind. My vote: meditative powers rattle the subconscious into private potential powers.

    Good points about the physical powers forms present.

    I like Sanchin and that disclaimer, like all disclaimers, came too late.
  • So true what you say here. Everything really, including that comic (don't we wish).

    The trainer I've been working out with has really been helping me with my breathing during exercises. He used to be in MA too so he understands that release and explosion of breath. He's been having me do it with lifting and it's helping me to finally get that (I think-here's hoping).

    I'm anxious to see what my kata will be like after busting my butt at the gym for months now, and I'm hoping it will make throwing stick figures off cliffs easier for me. ;-)
  • MAM: You're right on, kata can really be an emotional and physical release. My motivation also tends to build if I can just get myself started.

    Rick: Now that's what I'm talkin 'bout.
  • Our group form in my taijiquan class ran 45 minutes last night!
  • I loved the article and I love kata. Have since the first time I saw it done at my son's class. Kata is probably what sold me on starting martial arts myself. If I'm sad or depressed or stressed, kata can do wonders. And physically, you are right - you can start out just "going through the motions" and end up in an intense workout. My motivation tends to build as I do it.
  • Good question Chris! I'm a big fanboy of kata, but if any other visitors would like to dive into that - please do.

    Personally I've never been convinced that kata is not useful. But I have heard well thought out, mature arguments that good combat training can exist and thrive without it.
  • What are the good arguments against kata?
  • That's ok foxy, I realized the risk I took by creating such a powerful piece.
  • Foxy Citrus
    I am really sorry I read, absorbed, and looked at the comic. I really couldn't get past it, so I didn't read the whole article. Sorry about that.
  • Zyaga: Very true! This is one reason why participating in a soft syle can be a good way to keep the body healthy in conjunction with dynamic workouts.
  • Nice illustrations(comic). ;)

    Doing a kata extremely slow can also be an intensive workout, considering moving at a consistent slow pace is a hard feat all in itself.
  • Indeed it is nice illustration! you got that right!


    Jessica
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