UK QuanFa Martial Arts Academy

Reality Based Self Defence

2012-01-08T20:02:00.001Z

I have recently had the good fortune to do some cross training, which included some reality based self defence. A real eye opener and a great suppliment to my training and teaching.

DART - Defence Attack Resolution Tactics is run by John Titchen, a very talented and extremely knowledgeable instructor based in High Wycombe, Buckinghamshire.

The aim of John's teaching is to avoid, deter, negate, survive and escape violence. DART evolved from applying research in the following subject areas to effective martial arts techniques and training: Sports Science, Psychology,Violent Crime Statistics and the Law.

Here I can be seen in a scenario where I am minding my own business at a bar, when I am approached by someone who accuses me of spilling his drink.

Here is an interesting scenario, again set at a bar.No-one other than the attacker knows who is going to start the fight, so no-one can target a particular individual until it all kicks off.
I am leaning against the wall in the white gloves. Look how after I shake the attackers hand I mentally switch off thinking the fight is over.
This is where this type of reality training really increases your awareness and understanding of real combat/street fights.

Here is a picture from another session with John Titchen.

Note the use of specialist training and protective equipment, which inludes padded shorts, leg and shin guards, Spartan body protectors and headguards.
I am standing far right in this picture.

Also covered during this session was groundwork. Escaping from full mount, half mount and side mount.

I would recommend some reality based training to anyone who is interested in self defence. It is easy to think your own martial training covers self defence, but unless you have trained full contact and realy been taken outside of your comfort zone I would question that.
Anyone interested in some reality based self defence, seminars, blade awareness, lone worker safety or other related topics should contact either myself my e-mail, or contact John Titchen at jwt.dart@gmail.com

Types of courses run by DART can be found here

Sparring

2011-07-21T12:03:00.000+01:00

Sparring is about being able to set your opponent up in order for your own hits to be successful, this is done in one (or a combination of) five ways.

The common Jeet Kune Do terminology is The Five Ways of Attack and we have covered these ways in an earlier blog entry.
There are many physical and psychological components to attacking movements and these components can be broken down into categories such as simple attack, compound attack or counter-attack.

The intelligent fighter has the ability to change tactics during the course of a fight and the choice of what weapon to use will be dictated by the opponent. It is no good for example a boxer continually throwing a jab against an opponent proficient in blocking or parrying, tactics such as feinting will need to be used to draw a movement from the opponent.

As well as understanding the attacking movements it is important to understand the defensive type of opponent you may face.

The Runner

According to Chris Kent and Tim Tackett in the book JKD Kickboxing the runner is flighty and out of range of both hands and feet.

Guarding with Distance

This opponent uses distance, but remains closer than the runner, waiting for the opportunity to score a counter.

Guard/Crash/Block

This opponent remains well covered and is prepared to block an attack and then counter.

The Jammer

This opponent likes to crash into an attack in order to smother and jam it, then throw the counter. He will maintain a good guard.

The Angler

This guy/girl likes to use footwork and evasicve body angulation to offset your attack.
So as you can see to be able to deal with the different opponents you will face there are many, many components that need to be in place.
Sparring is physical chess, a back and forth exchange, which is rhythmic and unrhythmic. It includes pauses and interuptions and the victor will be the one who can adjust, often in the middle of the exchange.

As well as the the mechanical process you will need to work your distance, timing, footwork and mobility, feints and speed, as weill as a host of other attributes. All of these components again can be broken down into subsections.

Speed for example is a subject all on its own, as there are different types of speed.

1. Perception speed.

2. Mental speed.

3. Initiation speed.

4. Alteration speed.

5. Performance speed

One thing you can do in class is vary your sparring partner. This will help you against varying speeds, different timing and energy. When you do attack do it with confidence, speed and economy of motion.
One thing I have my students do is what I call "watch the turbines".
Don't intercept the punch or kick, intercept the thought process. Watch the mental turbines. As soon as the opponent gets set, thinks of hitting, or adjusts in readiness, you hit, disrupt or move. This places you a half beat in front of them. They can never get ready or set.

Controlling distance.

Step up to your training partner, but be out of punching range. Extend your lead leg and draw an imaginary arc in front of you. Now anywhere inside this line and you are out of distance, allowing the opponent to be on the line puts you in range. This is what I call your sparring circle.
You need to practice being just a fraction inside your sparring circle, such that with the slightest adjustment you can be in range, hit and away to safety.
Inside your sparring circle is where you can relax slightly, conserve energy and take a good look at your opponent.
Maintain a good guard, but keep moving. The old saying "be like the reflection of the moon in the water" remains a good one. Always moving, but always remaining the same (structurally speaking).
This range is (if you are a counter puncher) where you can tease your opponent. You should be teasing with how close you can be to the edge of your sparring circle, getting hit to commit to a movement and ready to counter.
If you are more offensive you can (and should) crash through the sparring circle with a commited attack. Single direct attack to draw his block/parry, followed by an attack by combination.

Types of Sparring

Within the class structure should be sparring of different types and energies.

Technical Sparring

This is what some of us may recognise as one, two or three step sparring.
Each specific drill is worked seperately.
It may be just a slip or parry off of a jab, or maybe a counter to a lead leg kick. The intensity is slowly increased until the energy is at full speed with the attacker really trying to land the shot.
I have found that you have to slow the student down when doing this.This is so they understand the technique, where the points of balance are, the opponents weak spots and how they recover ready for the next hit.

Conditional Sparring

Here the instructor lays down the ground rules on what can and cannot be used and level of intensity.
20% power, jab and front kick only.
A can only defend, while B can only use kicks.
You must throw at least a three shot combination and angle off when finished.

All Out Sparring
This really speaks for itself.

The student does not need to be doing lots of full contact, as techniques are not learnt here. It is more to understand how they will react in the ring, or when under the stress of a proper fight. The effect of stress on the body will be found out when sparring full contact.

Shadow Boxing

Again there are different types of shadow boxing and this is something that the student can definately do on his/her own outside of class.
It takes no equipment, little space and only a few minutes every day.
Even if you do not have a mirror you can turn the interior lights on at night and use a window or patio doors to obtain a reflection.
You can shadow box for speed, movement, combinations (hands, feet or both), balance, pivoting etc.

In terms of the sparring circle, place a shoe on the floor in front of you. As you move in you can practice a front foot pin. Excellent if you move in and trap the opponents lead hand.
If you have a gumshield this is a good time to practice wearing it.
Controlling your breathing is import and and you don't want to struggle in class with the gumshield.
Just like sparring you can set your own conditions.
Must use a defensive move before throwing your own shot.
Must angle off after each hit.
Each technique must include a kick and so on.

Getting Hit

If (when) you do get hit, move. Do not return to the same place. If you hit a bag it comes back to the same place and gets hit again, do not make this mistake, move, angle off, slip, weave, whatever it is do not return to the same place.
Take a few shots.
This is good for the soul as long as long as it is sensible. When doing one or two step sparring or conditinal sparring I sometimes allow a few to hit home. Suddenly you realise it is not that bad. It also helps with controlling the flinch, which is the enemy of the beginner.

Sports and Energy Drinks

2011-05-14T21:15:00.001+01:00

The body sweats in order to maintain proper body heat, and in the process, electrolytes are lost. The body’s production of sweat is controlled to ensure that only small amounts of electrolytes are lost in perspiration. The kidneys also conserve fluid and electrolytes by cutting back on urine production during dehydration. Experts say it is only after one hour of strenuous exercise such as running that electrolytes need to be replenished.

The key to good hydration is drinking a lot of water before, during and after any workout or activity. Water is essential for proper bodily function. According to a recent study, after 2% of a person’s body weight is lost through perspiration, the person experiences impaired performance. After 4%, the capacity for muscular work declines, after 5% heat exhaustion, 7% hallucination, and after 10% you experience circulatory collapse and heat stroke. Water however contains no electolytes or carbohydrates.
Sports drinks do not hydrate better than water. Water though does not taste nice so we tend to stop drinking before we are fully hydrated. Sports drinks contain sugar or a sugar substitute and flavour, meaning it has a better taste. This means we drink more leading to better hydration.
Juice is not to be advised for hydration, as it is not absorbed by the cells very quickly.

So if you are training for less than one hour try putting down the sports drink and top up on the water.

You really don't like water and have decided to opt for the sports drink, in addition you keep reading about replacing electrolytes, so what gives?

What are electrolytes?

Electrolytes serve three general functions in the body

• many are essntial minerals

• they control osmosis of water between body compartments

• they help maintain the acid-base balance required for normal cellular activities

The electrolyte composition of sweat is variable but comprises of the following components:

•Sodium

•Potassium

•Calcium

•Magnesium

•Chloride

•Bicarbonate

•Phosphate

•Sulphate

There are three popular types of sport drinks available.

Isotonic

Hypotonic

Hypertonic

Isotonic

Isotonic is the most polular sports drink and replaces fluids lost by sweating and a boost of carbohydrates. This would be favoured the those training for middle to long distance running, gym work or us martial artists.

Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8%.

Hypotonic

This would be prefered by those needing fluid replacement, but without the need for a carbohydrate boost. Gymnasts for example.

Hypertonic

To be used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy demands. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

Can I make my own?

This BBC website has details on making your own Isotonic, hypotonic and hypertonic drinks.
A simple isotonic drink can be made with 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.
I have had some success with water, the juice from a few limes (adjust to taste) and a couple of unrefined salt crystals.

So do they work?

Jeanette Crosland, the consultant sports dietitian to Paralympics GB had this to say: -

Sports drinks are good for intensive sport, but if you're doing half an hour of badminton, water will be fine. But they're definitely not designed for kids to take in their lunchboxes.”

The energy-packed drinks are an essential piece of kit for running a 10km race, or for taking part in a triathlon or a sports match, especially in hot weather, as they contain sodium, which helps to prevent dehydration by replacing the amounts you lose when you sweat. Sodium is essential because drinking large amounts of plain, unsalted water over a long period of exertion (four to six hours) can dilute blood plasma and make you feel ill. However, their high- energy content makes them very calorific, and will not help if you're trying to lose weight.
They're not designed for someone who is overweight and going to the gym for half an hour, as one litre contains 240 to 300 calories. They could end up drinking more than they are expending.

http://www.atg.wa.gov/teenconsumer/health_and_safety/sports_drinks.htm

http://www.brianmac.co.uk/drinks.htm

http://chemistry.about.com/cs/foodchemistry/a/aa070803a.htm

Hydration

2011-03-09T15:35:00.001Z

How much is enough?

We all know that we should be drinking more water in order to remain hydrated, but how much is enough?
The Chek Institute guidlines recommend that for normal hydration, determine your body weight in pounds, divide it by two and drink that many ounces of water each day. (Body weight in kilos x 0.033 = how much to drink in litres). So for example, a 200 pound man would need to drink 100 ounces of water to remain in a normal state of hydration. This would obviously be more if that person was exercising or living in a hot climate.
If you are still unsure as to how much water is enough, or are unsure as to how your training affects consumption, about.com has a simple test here which take less than a minute to complete and will give an exact amount.

The Benefits of good hydration

Water and good hydration has many health benefits including being a natural skin moisturiser and aids proper cellular formation underneath layers of skin. This is what leads to that healthy glow. Water is the delivery system for nutrients around the body and many vitimins and minerals are only soluble in water. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. Good hydration can prevent headaches, increase metabolism and regulate appetite. That dip that many of us have after lunch can often be due to dehydration, so a glass of water with breakfast and that mid-morning snack should become a habit.

How do you know if you are dehydrated?
Signs can include thirst, lethargy, joint and muscle pain, headaches and even constipation, dry skin and nausea, A strong odour and colouration in your urine is also a strong indicator. Note though that some b vitimins can colour the urine.
All about water.org reports the following: -

Bottled water, because it is defined as a “food” under federal regulations, is under the authority of the Food and Drug Administration (FDA) while the Environmental Protection Agency (EPA)—under much stricter standards—regulates tap water. Thus, bottled water, depending upon the brand, may actually be less clean and safe than tap water. The EPA mandates that local water treatment plants provide city residents with a detailed account of tap water’s source and the results of any testing, including contaminant level violations. Bottled water companies are under no such directives.

Paul Chek recommends not drinking water from smokey or blue containers as they can leak chemicals (plasticides) into the water. He also recommends storing water in glass containers. if you must drink from plastic containers make sure they are clear and kept out of direct sunlight.

Bottled water is more expensive in the UK than petrol and appears to not be a better alternative to tap water, however there are worries about the chlorine which is added to tap water, as well as other contaminants. Inline water fliters offer the healthiest solution, as they remove more contaminats than other methods and they are more economically viable. Water filters by removing chlorine and other contaminants make the water smell and taste better.

Why Study Tai Chi

2011-02-27T17:00:00.000Z

Tai chi is a suitable art for people of all ages and all levels of physical fitness. Whether it's for self defence, improving one's physical and mental well being. health and fitness or stress and relaxation management, there is something everyone can benefit from.

The way we move and breath, stand and walk, and even sit, can have a positive effect on our general health. The hectic pace of modern living and lack of exercise leaves us tired and exhausted.

You need some form of exercise that gently and steadily relaxes the body, and most importantly refreshes the mind. You need to be able to develop your spiritual and emotional resilience so that you can put the demand of life in proper perspective and not to be overwhelmed by them.

Relaxation of the body and mind makes us ask what is real relaxation and what does it mean in Taijiquan and to the Chinese. To pay attention 100% to the movements and eliminate all extraneous thoughts will bring quietness to the mind and nervous system. Relaxation of the whole body implies conscious attention to all parts of the skeletal framework, joints, muscles, ligaments, tendons and internal organs. Relaxation also means opening and stretching of the joints and limbs. The overall benefits to the Taiji practitioner is a feeling of deep sunkeness and heaviness. This heaviness is the key to rooting and sinking the Qi to Dan Tien and the earthing of Yongquan Acu point in the feet. The most repeated word in Taijiquan is 'relax', or if Chinese 'Sung'. In the West it is common to interpret this idea as collapse, as if throwing oneself down in an armchair. This of course has nothing to do with the previous description. The feeling of sunkenness and heaviness should not be confused with softness and floppiness. This form of relaxation dissolves rigidity and stiffness. The development can progress deeper over the years with training and closely resembles what can be observed with infants. Notice when a baby grasps your finger while remain relaxed. You can experience a feeling of great firmness in their grasp. This feeling of heaviness in not confined to any specific part of the body but to the whole. The resultant rootedness gives a clue to Taiji force, a form of tenacious energy arising from emptiness (Jing). This is referred to in the Taijiquan anecdote, "The needle hidden is the cotton wool". We have a similar expression in the West, "The iron fist in a kid glove". So Taijiquan relaxation gives rise, or perhaps it would be more correct to say lower the gravity, induce heaviness, bring about sunkenness which in turn lays a foundation for vigorous action. This organisation requires obvious use of the mind and can help in the understanding of "Let the mind lead the Qi, use the Qi to move the body".

The spiralling arc like movements of Taijiquan should manifest from the legs and waist and conform to a principle found in nature. While a strong flat wind can be destructive, the spiral of a typhoon whirlwind wreaks havoc in its capacity to lift and uproot objects in its path. This is also seen in the undertow in tidal movements of the sea.

The movements of Taijiquan should be initiated in the legs, controlled by the waist and expressed in the hands and fingers. All parts of the body should move in step, illustrating a balanced whole. It is the actions of the legs and waist which combine to form the basis of all Taijiquan actions.

The spirit should be lifted to Baihui Auc Point on the top of the head (Heaven). Sink the energy to the feet Yongquan Acu Point (Earth), bring the concentration to Tan Tien (Humanity). This represents a traditional Chinese view of mans place in the universe, but it explains the contradiction in sinking and mobile agility and helps understand Yang Cheng Fu's essentials for practise. Lift the spirit, sink the energy, mind in the Dan Tien.

Richard Watson Chairman of Longfei Tai Chi Association

Yang Cheng Fu, grandson of Yang Lu Chan the creator of Yang Style Taiji, left ten instructional insights to correct training.

1. The Head should be upright so the spirit (Shen) can reach the crown

To do this employ the mind (Yi), don't use strength (Li) and thereby stiffen the neck. The stiffening of the neck restricts both the circulation of the blood and the energy (Qi) to the crown (Baihui). The feeling should be light, lively and natural, with the spine relaxed, allowing the spirit to rise.

2. Sink the chest and draw up the back

The chest should be relaxed naturally so that the Qi can sink to the centre of gravity (Dan Tien). Do not protrude the chest as required in a military posture. Do not collapse the chest either, the emphasis should be on the natural. If the energy (Qi) rises to the chest the feet will not be rooted. Sinking the Qi to Dan Tien allows the back to effectively rise up.

3. Sung (relax) the waist

The third instruction clearly follows the second. If the upper body (sink the chest) is relaxed (fang sung), the Qi can more readily sink to the Dan Tien, the gravity can then be transferred to the legs bringing stability to the lower limbs. This facilitates energy rising from the ground and being controlled through a softened waist and relaxed upper body.

4. Distinguish between Substantial and Insubstantial

If we are able to clearly distinguish between empty and full (in the legs) a 180 degree turn becomes easily negotiable. The word "Xu" (empty or vacuous) is the key if the entire body weight is placed over the left leg then it is said to be substantial, leaving the right leg empty (Xu). Turning motions will become light and agile. If the weighting is not clear, turning and stepping will become awkward and heavy. Substantial and Insubstantial, Empty and Full, are analogous for "Yin and Yang". Although the majority of commentary discuss these points with regard to the legs and progressive stepping, substantial and insubstantial can also refer to the ebb and flow of the torso and upper limbs.

5. Sink the shoulders and elbows

To lower the elbows will naturally draw the shoulders down so one really implies the other. With the shoulders lifted one cannot lower the diaphragm and therefore bring the energy to the Dan Tien. With either elbows or shoulders lifted it is impossible to relax the upper body so one of the prime rules of Taiji is violated. With the elbows and shoulders raised it will be difficult to bring the Qi to the hands and fingers and execute the method of Fajin. (Master Chu King Hung said with the upper limbs elevated the Qi escapes from the elbow or flies from the shoulder).

6. Use the mind and not force

The Taiji Classics and all ancient and modern commentaries emphasise he need to cultivate the use of the mind and resist the use of brute strength. Chen Wei-Ming has recorded: "All of this means use i (mind) and not li (force). The whole body must relax, not one ounce of force should remain in the bones, ligaments, tendons or blood vessels. Then you will be agile and able to move freely and turn easily. If you doubt the non use of strength how can you increase power?" He goes on to say that if the whole body has hard force (not relaxed) the meridians are choked up and the flow of the blood and Qi is checked. Alternatively if the meridians are not obstructed by hard force the Qi can flow freely. If you use i (mind), not li (strength), hard force can be replaced by a power that is issued from a state of deep relaxation. This implies that relaxed power directed by the mind allows the Qi to follow the i. The Taiji Classics says: "When you are extremely soft, then you are able to become extremely strong and hard". If we practice in this way every day after a long time we can obtain real internal force (Nei Chin) "Someone who has extremely good Taijiquan skills (Gong-Fu) has arms like iron wrapped with cotton wool. Without this skill, just pull one hard and the whole body will lose its equilibrium."

7. Coordination of upper and lower body

The Taijiquan classics tell us that all movement should be initiated from the ground, that is of course through the feet. So the feet are the roots and the motion should be released through the legs and controlled by the waist with the energy finally expressed in the hands and fingers. When the four component parts (feet, legs, waist, hands) combine to make one harmonious whole. The eyes should follow the action to signal the involvement of the mind. Comment: The ten pointers for correct practice are usually associated with excellence in form practice, however all can equally be addressed to both application and push hands training. You can refer to the last issue and Yang's important point number six for more detail in the use of the upper and lower body moving in unity. I feel from my own experience that one training route to this body unification/harmony can be found in the regular practice of the Chen style silk reeling.

8. Coordination of the Internal and External

Perhaps the word unification of the internal and external is more appropriate in this particular instruction. A beginner struggling with the coordination of the trunk, lower and upper limbs and eyes will find it easy to put this instruction on the back burner. To engage the spirit is a prerequisite in the practice of Taijiquan, so we are advised: "the spirit is the commander and the body its subordinate". Then one's movements will be natural and agile. The opening and closing, solidness and emptiness (Yin & Yang) is an essential part of Taiji practice but the experience is difficult to realise. This reference implies (number 8) that not only the limbs and body experience opening and closing but also the mind/heart (spirit). This instruction may suffer from translation as it is not apparent what advantage there would be to closing the mind. The simplicity of when you can make the inside and outside become one, then you become complete, has an altruistic appeal. Perhaps again the ten instructions should be reviewed as a whole. The Taijiquan adage, cotton wool on the outside, steel on the inside (and vice-versa), is a clue to unify the internal and the external. It's certain that this unity could not take place without the raising of the spirit (mind/heart). When practising forms our outward appearance should be relaxed and comfortable, internally the heart/mind (spirit) should be focussed and sharp.

9. Continuity joined and unbroken

This instruction/guideline refers directly to the Chen style principle of Silk Reeling (Chan Ssu Jin). One of the classic principles of Taijiquan is that one's Jin (inner energy flow) is like the movement of a silk thread being drawn from a cocoon. Some commentators say that the drawing of the silk is coordinated with the turning of the cocoon, this implies that the turn of the centre from the Dantien is a spiral-like trajectory to a point of contact. I have found in my own teaching and training that students who combine some training of the Chen style or the silk reeling exercises grasp this principle sooner rather than later. The Chinese classics refer to a river flowing continuously, never ending to the sea. This reference conveys the clear idea of stringing our Taiji form movements together harmoniously. In the commentaries that I have come across they make reference and comparison to the force of the so-called schools of external martial arts: The external schools employ brute force which is stiff and unnatural, this force stops and starts and moves in a jerky fashion. In Taijiquan we employ the mind throughout and the movements are continuous without ending. It is quite easy to see the inference of the internal and external but not so easy to bring the concept to everyday practice. This comparison is more practical in the practice of forms but difficult to conceive in the context of a real fight.

This form of training is unique to Taijiquan.

10. Commentaries refer almost entirely to the physical side of Taijiquan, however stillness of the mind should also be considered.

The so-called external schools employ exertion of energy (Qi) strength and speed. This form of training leaves their Qi exhausted and they find themselves breathless.

In contrast Taijiquan employs Stillness combined with Movement. Therefore in the practice of Taiji forms we are encouraged to appreciate the concept that the slower the better. When practising slowly the breathing will become slow and deep.

Energy can naturally sink to the Dantien, one avoids an excessive increase in the pulse rate and raising the blood pressure. Students who carefully consider these points will grasp the meaning.

Longfei Tai Chi Assosciation

kungfu quest.com

deyin-taiji.com

Caffeine

2010-10-23T11:35:00.001+01:00

There are many myths surrounding caffeine, caffeine intake and the risk associated with its use, so here I will try to explain and dispel some of those myths.

What is caffeine?

Chemically speaking, pure caffeine is a plant-based alkaloid which stimulates the central nervous system of any creature that ingests it. In nature, caffeine serves as a form of pest control for certain plants such as cacao trees, coffee shrubs, yuba mate and tea trees. The caffeine causes insects and other pests to collapse from the effects of over-stimulation.
Caffeine, also known as guaranine, mateine or theine depending on the source plant, is considered a psychoactive drug. However, it has not been designated a controlled substance, so its use in teas, coffees and sodas is not illegal. Coffee beans contain a significant amount of caffeine, while tea leaves and yuba mate plants contain less. Cocoa beans also contain caffeine, but they contain much higher levels of another alkaloid called theobromine.
When caffeine is removed from the source plant and reduced to its most natural state, it forms a white powder. This powdered form of caffeine is actually very bitter, which is why many beverages containing caffeine also contain copious amounts of sugar or other sweeteners.

Origins

The Coffee Science Information Centre reports the coffee tree probably originated in the province of Kaffa, in the area known today as Ethiopia. There is no real evidence to show when or how it was first discovered that a brew could be made from the bean (or seed) within the fruit of the coffee bush, but it is thought that before coffee was ever enjoyed as a drink; native people may have chewed the ripe berries and beans as a food. There is evidence that coffee trees were first cultivated on monastery gardens over 1,000 years ago in order to keep monks awake during long periods of prayer, with commercial cultivation following after that.

Caffeine the stimulant

Caffeine acts as a mild stimulant of the central nervous system, and as such can have an effect on sleep, mental performance, alertness and anxiety.

Sleep. If you have any trouble sleeping caffeine consumption should cease after lunch. This is because caffeine has a half life of around six hours, meaning that six hours after you last coffee (tea, cocoa etc) half the amount of caffeine will still be in your bloodstream. If you have a cup of coffee in the evening when the body start producing melatonin (the sleep hormone) the stimulant effect will trigger the release of cortisol (the wake up hormone). This will release glycogen (sugars) into your bloodstream in readiness for daytime activity; in effect your body will think it is daytime, time to get up and start work activities.

Physical performance. Vanderbilt Education and Psychology reports that caffeine can help burn more fat and less carbohydrates for energy. Glycogen is the main fuel for muscles, but fat is the most abundant resource that the body uses for energy. Caffeine enters the body and forces the working muscles to utilize as much fat as possible. This delays the immediate depletion of glycogen.
This means that in the first 15 minutes of exercise caffeine has the potential to reduce the loss of glycogen by 50%. When this happens, the saved glycogen can be used for the remainder of the workout where normally it would be entirely depleted.
Vanderbilt also suggests that caffeine may have the ability to strengthen muscle contractions. By transferring calcium, sodium and potassium in the cells, membrane permeability increases. This in turn results in more powerful muscle contractions.

In the 2000 Olympics a urinary test above 12mg/litre (8 cups of coffee) was perceived by the IOC as a deliberate attempt to gain an advantage over the competition. Therefore caffeine is seen by the IOC as any other illegal drug.

Cancer and Health

There have been many myths surrounding the link between caffeine and cancer – including urological, pancreatic and breast cancer. In addition caffeine has been linked to heart disease, high blood pressure and cardiovascular problems. There is currently so proven link to any of these problems. Indeed the British Coffee Association reports that caffeine may even protect against liver cancer.
Caffeine although not proven to be a link to any of the above health problems can cause (apart from sleep deprivation) nausea, cramping, anxiety, fatigue and headaches. Factors such as metabolism, consumption and frequency of use have to be taken into account, so how much is enough?
Both the Coffee Science Information Centre and British Coffee Association (BCA) suggest that 4-5 cups of coffee per day is perfectly safe for the general population and may even have some health benefits.

Pregnancy

The BCA website states that the Food Standards Agency, The Centre for Pregnancy Nutrition and The Royal College of Midwives are agreed that 2-3 cups of coffee is safe during pregnancy and breast-feeding and that there is no research to suggest otherwise.
Their factsheet can be found here and contains information regarding levels of caffeine in instant coffee, filtered coffee, chocolate, energy drinks etc. This is important reading beause above a certain level there is a greater risk of miscarriage.

Coffee facts

To make a roated pound of coffee it takes around 2000 Arabica coffee cherries. With two beans per cherry- this means it takes 4000 beans per pound of coffee.

It takes 42 beans to make an espresso.

Sir Francis Bacon once said "The drink that comforteth the brain and heart and help digestion".

Sir James Mackintosh said "The powers of a man's mind are directly proportionate to the quantity of coffee he drinks".

Edit.

I have just had some interesting statistics given to me by a friend who posts on the Martial Arts forum Martial Arts Planet

It is in regard to the half life of caffeine and was taken from Wikipedia.

The biological half-life of caffeine is the time required for the body to eliminate one-half of the total amount of caffeine. It varies widely among individuals according to such factors as age, liver function, level of caffeine-metabolising enzymes in the liver, pregnancy, medication and habits such as smoking.

* In healthy adults, caffeine's half-life is approximately 4.9 hours.

* In women taking oral contraceptives, this is increased to 5–10 hours.

* In pregnant women the half-life is roughly 9–11 hours.

* Caffeine can accumulate in individuals with severe liver disease, increasing its half-life up to 96 hours.

* In infants and young children, the half-life may be longer than in adults; the half-life in a newborn baby may be as long as 30 hours.

* Other factors such as smoking can shorten caffeine's half-life.

Post by Simon Sheridan

Entrainment

2010-09-07T19:31:00.000+01:00

Entrainment is defined as the tendency for two oscillating bodies to lock into phase so that they vibrate in harmony. It is also defined as a synchronization of two or more rhythmic cycles. The principle of entrainment is universal, appearing in chemistry, pharmacology, biology, medicine, psychology, sociology, astronomy, architecture and more. Christian Huygens, a notable physicist, coined the term entrainment after he noticed, in 1666, that two pendulum clocks had moved into the same swinging rhythm, subsequent experiments duplicated this process.

Entrainment is a function of resonance, or the frequency an object wants to vibrate. We all function to a certain rhythm. Our heart beat, respiration and brain waves are entrained to each other. If you slow down your breathing, your heart rate will drop and your brain wave pattern will alter. The opposite effect is to calm the mind and the heart rate and respiration will drop. Standing meditation and Tai Chi can help in this respect.

With entrainment you can change the natural oscilating pattern of one object and replace it with the oscilating pattern of another.

It is easy for two different people to become entrained. Females who work in the same office for any long period of time can start to share their menstrual cycle. A similar example may be the entrainment between a parent and their child.

You may have noticed effects of entrainment yourself. If you have spent any time with a person mentally weaker than you, your stronger brainwave will actually slow down, while their brain wave will speed up. The outcome is you will get entrained down to their level. This is why you sometimes go home at the end of the day mentally tired.

Electrical equipment also resonates a certain frequency, so time spent in an office for example can leave you entrained and feeling weak.

HOW DOES THIS AFFECT SLEEP PATTERNS

Chances are during the day (and night) you will be exposed to low frequency electromagnetic energies. Power lines, electrical circuits in your walls, ceilings and floors and electrical appliances such as electric blankets and TV’s all emit such energies. This electromagnetic pollution can disrupt natural sleep / wake cycles.

Brainwave entrainment refers to the brain's electrical responce to sensory stimulation, such as light. Entrainment is also linked to even greater cycles such as lunar cycles. We are nearly all entrained to sleep when it is dark and wake when it is light for example.

When the brain receives a sensory signal it emits an electrical charge, this charge runs into and through the brain to become what we see and hear.

When the brain receives a rhythmic stimulus it is reproduced in the brain as an electrical impulse. If this stimulus is fast enough it can resemble the natural rhythm of the brain, called a brainwave. Brainwaves are related to mental state. You could not normally go to sleep for example listening to AC/DC, but could listening to the calming sound of the sea.

WHAT TO DO

Try unplugging all electrical items in your bedroom, including clocks, TV’s and lights. If your sleep quality improves, rearrange your bedroom so that all electrical items are as far away from your bed as possible. Also do not use an electric blanket.

OTHER FORMS OF ENTRAINMENT

Doctors and psychologists have discovered that you can become entrained or synchronized to a dysfunctional schedule in as little as 7-21 days. This means that if you stay up to midnight for one to three weeks in a row, your internal body clock will become entrained to wait until midnight to start reducing cortisol output and increasing melatonin output (explained in ourprevious blog on Circadian Rhythm). If your body gets used to going to bed late and you then decide to get to bed earlier one night, you’ll probably have a hard time falling asleep. Now your faced with the task of entraining your system to release your sleepy-time chemicals early enough so that you can get to sleep on time for a full cycle of physical and mental repair. In addition, if you work in an environment with other people, your heartbeat will show up in the brain waves of any weaker people in the group. In other words, you get entrained down to their level. This is one of the reasons at the end of the day you go home mentally tired.

The different types of brainwaves are as follows: -

• Gamma (100 - 38) HZ (Hertz=cycles per second)

• Beta (38 - 15) HZ

• Alpha (14 - 8) HZ

• Theta (7 - 4) HZ

• Delta (3 - 0.5) HZ.

Gamma Brainwaves

Not much is know (in comparison to other brainwaves) about Gamma waves. They have been seen in states of both physical and mental peak performance, periods of high concentration and schizophrenia.

Beta Brainwaves

Normal waking consciousness is when beta brainwavwes would be observed.

Anctious, busy or active thinking produces these brain wave patterns.

Alpha Brainwaves

Alpha brainwaves are seen when we are relaxed, daydreaming or visulaizing.

Sensing is the word here. Hearing, tasting and smell can stimulate alpha waves.

Theta Brainwaves

Subconscious, dreaming (REM Sleep), hypnosis and meditation produces Theta waves. It is connected with intuition and creativity.

Delta Brainwaves

These are the lowest frequency waves and represent unconsciousness or dreamless deep sleep.

Binaural Beats

We now know that our brain operates at certain frequencies at certain times of the day, depending on our mood, our surroundings, our company, stimulation to light and so on. It is possible to alter the state of mind by means such as meditation, but an ever more popular method is binaural beats.

We all know that music can affect our mood. Rock concerts leave you buzzing, whereas a folk concert might leave you more mellow.

It is now possible to obtain very low frequencies from a fairly high sound, so if the frequencies of two sound sources are applied seperately, one to each ear, a binaural beat frequency is created. What is heard is not the two seperate sound (frequencies), but a frequency difference between the two sounds. It is like playing the number 1 in one ear and number 3 in the other and hearing number 2.

So by listening (through headphones) to certain frequencies it is possible to alter your brainwaves, whether that be higher frequencies to stimulate thought processes, or lower frequencies to help relaxation or sleep.

I use binaural beats at work. If I feel mentally drained I use a certain frequency for 10 minutes to perk myself up. If a feel a headache coming on I can usually stop it by using another frequency.

Binaural beats are not just a buzzing in your ear. There are some good ones that can be downloaded (some for free) on I-Tunes. They are mixed in with calming sounds of the ocean, bird song, thunder and rain and can nearly all be customised to suit you.

Certainly worth a look.

I now need a rest as I have been typing for ages and have become entrained.

Post by Simon Sheridan

Circadian Rhythm

2010-09-04T08:24:00.003+01:00

ARE YOU GETTING ENOUGH SLEEP

It is all to easy when training is not going so well to blame diet, training techniques, age, time factors, lack of equipment, places or partners to train with and so on. But how many of us look at or understand our sleep patterns, or how a good sleep pattern can benefit our health and cure those aches and pains that even the doctor could not help?

Years ago when we all lived outside we would have gone to bed when it was dark and got up with the sun. Those living a tribal existance will still be doing just that, as will many wild animals. This is the natural sleep/wake process, but why and how does it occur?

Circadian Rhythms are physical, mental and behavioral changes that result from the movements of the sun and planets following a 24 hour cycle and affecting nearly all living creatures including plants. Circadian Rhythms are produced by natural factors within the body, but they are also affected by signals from the environment. Light is the main cue influencing Circadian Rhythms, turning on or off genes that control an organisms' internal clocks.

The above illustration is an overview of the human circadian biological clock with some physiological parameters. Many of our hormones are produced in tune with the cycle of the sun. Stress activating hormones cortisol are produced as the sun rises and peak around mid-morning. As the day progresses, the level of stress hormones decrease. The body then begins to increase production of growth and repair hormones melatonin as the sun goes down. Our bodies are designed to wind down from sunset until about 10.00 pm, when sleep and physical repair should begin. Psychological repair takes place predominantly from about 2.00 am to 6.00am.

DISRUPTED SLEEP/WAKE CYCLES

A disrupted sleep/wake cycle can lead to adrenal fatigue. The adrenal glands produce a hormone called cortisol, which is an activating hormone released in response to stress. This activates the body in preparation to work or movement. In addition, if you go to bed after midnight you’ve already missed two hours of your psychological repair cycle. This long term can lead to musculoskeletal injuries, headaches, as sagging personality and neurological disorders.

TIPS FOR A GOOD SLEEP/WAKE CYCLE

1. Get to sleep by 10.30 pm. Wind down before you go to sleep. Going to bed at 10.00 pm and reading until 11.00pm does not count.
2. Minimize exposure to bright lights, two hours before going to bed (including TV.)Try dimmer switches or candles.
3. Sleep in a room that in completely dark.
4. Avoid caffeine, sugar and nicotine after lunch. These are stimulants which trigger the release of cortisol.
5. Drink plenty of water. If dehydrated the body thinks it is in stress. Again more stress hormones, which are awakening hormones.

Another thing to understand is that the body cannot tell the difference between different types of stress. So if it is bills you cannot pay, an arguement with a partner of a fall down the stairs, it is all just stress as far as your body is concerened. So stress releases cortisol, which we now know as the wake up hormone, therefore it is of upmost importance that a calm frame of mind is reached before going to sleep.

Circadian Rhythm is closely linked to Entrainment which will be the subject of our next blog.

Post by Simon Sheridan

Five Ways of Attack

2010-08-04T11:40:00.000+01:00

There are many physical and psychological components to attacking movements and these components can be broken down into categories such as simple attack, compound attack or counter-attack.
The intelligent fighter has the ability to change tactics during the course of a fight and the choice of what weapon to use will be dictated by the opponent. It is no good for example a boxer continually throwing a jab against an opponent proficient in blocking or parrying, tactics such as feinting will need to be used to draw a movement from the opponent.

Below are examples of the 'Five Ways of Attack', a term which will be familiar to fans of Bruce Lee, as they are mentioned in his book Tao of Jeet Kune Do.

The Five Ways of Attack are used extensively within the UK Quanfa Academy.

Single Direct Attack (SDA)

Single direct attack is simply punching or kicking an opponent at the precise moment of an opening. Single direct attack requires mastery of timing, range and speed and can be used as a pre-cursor to attack by combination. Visual recognition is important in understanding which and when each punch or kick should be utilised.

Attack by Combination (ABC)

An attack by combination may be defined as a series of two or more attacking motions that flow from one to another naturally. Utilizing the hands and feet either separately or in combination, they are compound attacks, with each opening creating another. Although used in conjunction with feints and all other forms of attack such as a single direct attack, in attack by combination each blow in the series in intended to score. This requires economical motion, tight defence, speed, surprise and determination in execution.

Hand Immobilisation Attack (HIA) or Attack by Trapping.

Hand immobilisation (or trapping) tools are necessary when the opponent blocks your single direct attack creating a barrier. In order to continue your attack, you either have to change the line of the attack or remove the barrier. By trapping the barrier becomes immobilised and a new line created for a renewed attack. In addition the opponent is prevented from using the trapped arm (or leg) again.

Attack by Drawing (ABD)

Attack by drawing is essentially counter fighting. It is initiated by `baiting` an opponent into a commitment. It is a premeditated action and its success depends on luring the opponent into attacking the opening being offered. Subtlety is an essential ingredient, as it must not appear to be a deliberate error or the opponent will not take the opening. Attack by drawing can also be offensive actions by making the opponent react in a set manner to develop your own attack.

Progressive Indirect Attack (PIA)

Progressive indirect attack differs from attack by combination in that, in PIA, only the final blow is intended to score. Progressive indirect attack uses feints and false attacks to draw a reaction from the opponent, to induce the execution of a block or other defensive motion, then deceive the defensive move to score on another line of attack. The initial feint or false attack should bridge the distance by at least a half, leaving your final motion only the last half of the distance. Progressive indirect attack is a single forward motion without withdrawal.

All of the above does not just relate to boxing, they are ways of attack so can be used within any art, Muay Thai, Karate or weapons based arts such as Eskrima.

Post by Simon Sheridan.

Hubud

2010-07-27T21:09:00.000+01:00

Instructors David Arnold and Yousif Nahab demonstrating Hubud drill.
This drill can be done either with a weapon as demonstrated here, or just with empty hands.