Intro: Much like bridging, kicking is a general practice, that is difficult to classify as a specific exercise, though there are advantages to understanding it as an isolated movement type. It can include static or dynamic movements through all possible movement ranges of the hips and develop multiple physical capacities at once. Consequently, it is a feature of nearly all martial arts as a conditioning method, independently of whether it is actually recommended by a given art for self defense application. This owes to the generality of the results attainable through kicking practice, which can benefit the performance of nearly any physical endeavor performed while standing.
The movement ranges possible are among the widest of all exercises. The kicking leg can be held straight or bent, low to the ground or extended above the head, and to the front, side and back of the body. The side kick with the leg held level with the hips is the intermediate range of all kicking, and front and back kicks with the feet held above head level occupy the extreme movement ranges of the hips.
Muscles Worked: Kicking develops different muscles depending on what each leg is doing. The leg held aloft provides resistance to the hip flexors in front kicks, the gluteus medius and hip flexors in the side kick, and the gluteus maximus and medius in the back kick. Kicks such as the roundhouse, crescent, hook, and wheel kicks work all hip muscles to a greater or lesser degree. The supporting leg develops the gluteus maximus and medius, the hamstrings, and quads, as well as the entire midsection. The upper back and shoulders also play a stabilizing role if the arms are kept up continually to protect the head, as all kicks should be performed. Kicking is also one of the only ways to develop the outer frame of the lower body while standing. Most lower body exercises (squatting, deadlifting) develop the inner frame of the lower body, which includes the hamstrings, gluteus maximus, and quadriceps which push the leg down. However, these movements, even when performed with very heavy resistance, do not adequately develop strength in the outer frame of the lower body (gluteus medius and hip flexors), or build strength for pulling the leg up, and strength imbalances may develop as a result. Chambering a kick works the opposite range of motion and muscle groups as a full range of motion squat, and is therefore equally necessary to functional movement of the lower body, though it is rarely trained in weight rooms or even yoga studios.
Why Practice Kicks?
Muscle Balance and Maintenance: Regular kicking practice develops thickness in the glutes and hamstrings as well as the lesser used hip flexors, gluteus medius, and obliques, with different development depending on the kicks practiced. It is best practice to train a variety of kicks, but if one only kicks for the muscular benefits, all those benefits can be extracted from holding a high side kick for at least 2 minutes per leg, per week, though this will not benefit martial practice or flexibility as well as incorporating kicks of all types.
Endurance: Practicing kicks for high repetitions can be used as a replacement for running that is more applicable to close quarters combat. Kicking can also be safely sustained long past the point of physical fatigue with minimal joint impact. The author once executed 12,430 front rising kicks nonstop over a period of 8.5 hours followed by technique testing as part of a 3rd degree brown belt test without injury. This sort of practice, unlike running, does not atrophy muscle. To the contrary, periodic endurance kicking for many hours can build muscle throughout the upper and lower body.
Flexibility and Mobility: For the lower body, few practices can build and maintain proper range of motion in the hips like kicking. To reap full flexibility benefits requires kicking at head level, with a variety of kicks. Unlike static stretching, kicking also develops the ability to transfer force through uncommonly extreme ranges of motion. Frequent practice at these extreme ranges can completely replace static stretching with better potential for injury prevention and prehabilitation.
Strength: Kicking builds a great deal of single limb strength and stability in both legs. Any motion requiring single leg support or lifting the leg against resistance improves through kicking practice, such as running, balancing, shifting weight, and even high jumping.
Balance: Kicking is one of the best, most specific ways to develop skill at balancing on the legs. At first glance, this ability may not seem directly related to self defense, but the author can personally recount how kicking balance saved him a fall down icy stone stairs at least 2 times. Furthermore, the author cannot recall any falls on icy surfaces since beginning kicking practice several years ago. This benefit alone merits regular kicking practice for any and all who wish to avoid falling. The benefits of proper balance to sports is another obvious application of kicking practice.
Technique Specific Martial Practice: Kicking, when performed with proper technique, can potentially deliver more force to an opponent than any other strike. Thus, mastering the technique of kicking and applying it to sparring can develop great martial capacity, even when unarmed. Proper kicks can shatter bone, damage internal organs, and even crush skulls, but getting them this powerful requires years of specific technical practice. Kicking as a martial technique also demands proper timing. Despite being the most potentially powerful strikes, kicks are also among the slowest and easiest to evade by an alert opponent. Thus, they should be practiced alongside faster hand strikes, such that hand strikes create openings for more powerful kicks.
Likely Results of Kicking Practice
Kicking develops a well rounded physique, due to the various muscular and metabolic demands imposed by the activity. As such, kicking practice is one of the most efficient training investments possible. No other activity can condition all muscle groups and develop as many capacities simultaneously. Bruce Lee, who need not be pictured here, is a prime example of a physique forged through kicking. The author recommends kicking practice for literally all ambulatory people as an excellent all around exercise.
Monday, November 12, 2018
Thursday, November 1, 2018
Week 33: So Far So Good and The Diet Cheating Rating Scale
One of the hardest parts of living vegan is the absence of cheese. For whatever reason, leaving the pepperoni off a pizza is easier than eating a cheese and pepperoni free pizza. An oil free, whole grain, vegetable seasoned pizza is nearly unthinkable to most. This means that diet can be infinitely restrictive, especially when an individual is attempting to optimize and reclaim their health. But not all diet cheating is equal. The author therefore submits a diet cheating continuum that may help prevent large scale slipping when diet cheating is impossible to prevent.
10: Supplemented Low Histamine, Oil Free, Whole Foods Vegan Diet: The most healthy way to eat and suppress all symptoms of ill health. Only fresh greens, apples, melons, root vegetables, gluten free whole grains, herbs, limited sea salt, black beans, and blueberries/blackberries. Eat as much as needed for satiation. The author's personal record on this diet is 1 week, but it sapped muscle mass and energy needed for daily functioning, so this diet is not recommended for any extended length of time.
9: Supplemented Low Histamine, Mostly Whole Foods Diet: All the above, except refined cereal is allowed (corn flakes, crisped rice) with oil free oat milk. This can be helpful for avoiding excessive weight loss and maintaining muscle mass. Digestion will be negatively impacted, given the high volume of processed grains. Eating whole grains and tubers with herbs at frequent intervals helps alleviate this concern. This level of cheating will allow for a suppression of allergic symptoms as well as disease reversal without negatively impacting quality of life or physical robustness. My goal for this diet is 6 months of strict adherence. I've made it 2 days as of this post.
8: High Histamine, Oil Free, Whole Foods Vegan Diet: Tofu, soy sauce, sauerkraut, limes, lemons, nightshade vegetables like tomatoes and peppers, spinach, chard, and mushrooms are all allowed. Cheating with large amounts of these foods can result in allergy symptoms and elevated heart rate, though arterial diseases will still be effectively prevented and possibly reversed.
7: High Histamine, Limited Plant Oil, Whole Foods Vegan Diet: All of 8, except nuts and plant oils are also allowed in moderation. Peanut and almond butters are also allowed. Avocados and guacamole are now allowed. This may maintain heart health in healthy individuals, but may be risky for reversing existing heart disease. This is the beginning of ambiguous effects on long term survivability. Nuts are shown to be great at increasing longevity in the general population, but not with heart disease patients. Best to be cautious about all oils if you have identified symptoms of heart disease. Supplement vegan omega 3 if you want to get all benefits of nut consumption without the saturated fat. Cheat at this level only rarely if diseased, and only moderately if healthy. One handful of nuts per day is adequate for alleged health benefits.
6: High Histamine, Limited Plant Oil, Whole Foods Lactovegetarian Diet: Also known as the 7th Day Adventist Diet which corresponds to a much greater life expectancy if followed faithfully from birth. Dairy and all the above foods are allowed. Moderation is encouraged for all foods, so no snacking or binging is ever allowed. The dairy begins to prevent heart disease reversal and seems to maintain typical rates of prostate cancer in 7th Day Adventists, despite their increased life expectancy.
5: High Histamine, Moderate Plant Oil, Whole Foods Lactovegetarian Diet: All the above, plus baked goods made with limited plant oils and dairy. Homemade egg free pumpkin pie with whipped cream is a great example of this cheating level. Not harmful on special occasions, but potentially risky when consumed regularly.
4: High Histamine, Moderate Plant Oil, Whole Foods Ovolactovegetarian diet: All of the above with eggs. Eggs have been shown to be as harmful as smoking and drinking on cancer and heart disease risk. Enjoy at your own risk. Any amount of diet cheating with eggs should be treated with extreme caution, as eggs cause disease in a dose dependent manner in some studies.
3: High Histamine, High Plant Oil, Some Processed Foods, Ovolactovegetarian diet: All of the above with processed baked goods made with egg batter, processed grains, and added oil. There's really no excuse to ever cheat this badly unless you have completely abandoned your health. Cheese danish or donuts with milk are great examples of this level. Weight gain and health decline are assured.
2: High Histamine, High Plant Oil, Processed Foods, Low Meat: All the above with small amounts of meat. Like pepperoni on pizza. Still better than eating steaks, but worse than almost all other diets.
1: Standard American diet: All the above, plus large amounts of meat. Burgers, steaks, bacon, refined greasy foods. I ate this way on a daily basis for years in addition to hard exercise 5 days per week. Hopefully, the damage done to my arteries can be reversed.
10: Supplemented Low Histamine, Oil Free, Whole Foods Vegan Diet: The most healthy way to eat and suppress all symptoms of ill health. Only fresh greens, apples, melons, root vegetables, gluten free whole grains, herbs, limited sea salt, black beans, and blueberries/blackberries. Eat as much as needed for satiation. The author's personal record on this diet is 1 week, but it sapped muscle mass and energy needed for daily functioning, so this diet is not recommended for any extended length of time.
9: Supplemented Low Histamine, Mostly Whole Foods Diet: All the above, except refined cereal is allowed (corn flakes, crisped rice) with oil free oat milk. This can be helpful for avoiding excessive weight loss and maintaining muscle mass. Digestion will be negatively impacted, given the high volume of processed grains. Eating whole grains and tubers with herbs at frequent intervals helps alleviate this concern. This level of cheating will allow for a suppression of allergic symptoms as well as disease reversal without negatively impacting quality of life or physical robustness. My goal for this diet is 6 months of strict adherence. I've made it 2 days as of this post.
8: High Histamine, Oil Free, Whole Foods Vegan Diet: Tofu, soy sauce, sauerkraut, limes, lemons, nightshade vegetables like tomatoes and peppers, spinach, chard, and mushrooms are all allowed. Cheating with large amounts of these foods can result in allergy symptoms and elevated heart rate, though arterial diseases will still be effectively prevented and possibly reversed.
7: High Histamine, Limited Plant Oil, Whole Foods Vegan Diet: All of 8, except nuts and plant oils are also allowed in moderation. Peanut and almond butters are also allowed. Avocados and guacamole are now allowed. This may maintain heart health in healthy individuals, but may be risky for reversing existing heart disease. This is the beginning of ambiguous effects on long term survivability. Nuts are shown to be great at increasing longevity in the general population, but not with heart disease patients. Best to be cautious about all oils if you have identified symptoms of heart disease. Supplement vegan omega 3 if you want to get all benefits of nut consumption without the saturated fat. Cheat at this level only rarely if diseased, and only moderately if healthy. One handful of nuts per day is adequate for alleged health benefits.
6: High Histamine, Limited Plant Oil, Whole Foods Lactovegetarian Diet: Also known as the 7th Day Adventist Diet which corresponds to a much greater life expectancy if followed faithfully from birth. Dairy and all the above foods are allowed. Moderation is encouraged for all foods, so no snacking or binging is ever allowed. The dairy begins to prevent heart disease reversal and seems to maintain typical rates of prostate cancer in 7th Day Adventists, despite their increased life expectancy.
5: High Histamine, Moderate Plant Oil, Whole Foods Lactovegetarian Diet: All the above, plus baked goods made with limited plant oils and dairy. Homemade egg free pumpkin pie with whipped cream is a great example of this cheating level. Not harmful on special occasions, but potentially risky when consumed regularly.
4: High Histamine, Moderate Plant Oil, Whole Foods Ovolactovegetarian diet: All of the above with eggs. Eggs have been shown to be as harmful as smoking and drinking on cancer and heart disease risk. Enjoy at your own risk. Any amount of diet cheating with eggs should be treated with extreme caution, as eggs cause disease in a dose dependent manner in some studies.
3: High Histamine, High Plant Oil, Some Processed Foods, Ovolactovegetarian diet: All of the above with processed baked goods made with egg batter, processed grains, and added oil. There's really no excuse to ever cheat this badly unless you have completely abandoned your health. Cheese danish or donuts with milk are great examples of this level. Weight gain and health decline are assured.
2: High Histamine, High Plant Oil, Processed Foods, Low Meat: All the above with small amounts of meat. Like pepperoni on pizza. Still better than eating steaks, but worse than almost all other diets.
1: Standard American diet: All the above, plus large amounts of meat. Burgers, steaks, bacon, refined greasy foods. I ate this way on a daily basis for years in addition to hard exercise 5 days per week. Hopefully, the damage done to my arteries can be reversed.
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