Awa Kenzo + Zen Archery Tips

Awa Kenzo was a Zen Archery Master who lived in Japan, born in 1880, died in 1939. He is one of the most important archery masters of the last century. In Western/European culture he gained notoriety because he was also the teacher of Eugen Herrigel, the author of "Zen in the Art of Archery".

Awa studied the art of Kyudo first in the tradition of the Heki Ryu Sekka-ha and Heki-ryu Chikurin-ha. At the time archery in Japan was very ceremonial and ritualistic. It is still used even today in Buddhist ceremonies to banish demons. (This concept isn't unique to Japan, many cultures believe in the power of the bow and arrow to banish evil. Simply making a sound by plucking a bow string is said to scare evil away.)

However following a religious enlightenment experience Awa Kenzo developed a totally unconventional and new approach to teaching archery, believing that the spiritual dimension also played a role in one's ability to shoot a target, especially if under stress. This part is certainly true from a psychology perspective as people who lack confidence and are under pressure will shoot particularly badly when they are distracted / unable to concentrate on what they are doing. Using Buddhist Zen principles to control (or unleash) the mind an archer can overcome difficulties and shoot just as accurately as they normally would under less stressful circumstances because they are able to calm their mind and shoot accordingly.

Knowing this Awa Kenzo deliberately turned away from the then-recognized tradition of Kyujutsu which was much more ceremonial to become an outsider in his training methods, focusing not so much on ceremony but on the spiritual enlightenment of his students.

In doing so his revolutionary approach resulting in his numerous students creating a lasting impact throughout Japanese culture. Awa Kenzo's doctrine of "Daishadõ-kyo" (Great Learning by Way of Shooting) followed a holistic transformation of the shooter in the sense of religious enlightenment through the practice of archery.

In the video below you can see Awa Kenzo's students taking turns shooting in a film made during the 1930s. Awa is recognizable for his rather long goatee.


BOOKS ABOUT AWA KENZO

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KINDLE EDITION




10 ZEN ARCHERY TIPS

#1. In the beginning learn to shoot quickly, don't worry about your accuracy so much as that will come later.

#2. Don't worry about form so much. Worrying about it will distract you. Just get the basics right.

#3. Breathe into your belly. Let it be the rock that holds you in place.

#4. Shoot even when your mind isn't in it. The best time to practice is when under stress.

#5. Embrace stress but don't let it control your mind.

#6. Your body will be honed with time, but only you can hone your mind.

#7. As you progress take your time to aim, but don't spend too much time aiming. Let your spirit guide you.

#8. Refine yourself to become a purer person. Avoid the distractions of vice and such things will no longer distract you.

#9. Take pleasure in the simple joys of shooting, even if you don't hit the target.

#10. Don't gloat over your successes. They are well earned, but don't let your ego become your downfall.

Fitness Trends for 2013

Are you still looking for fitness ideas for your New Years Resolutions?

Well you're in luck, because I (Toronto Certified Personal Trainer Charles Moffat) am still blogging about it.

A common reason for people skipping exercise is boredom. They are tired of doing the same ol’ treadmill or elliptical machine day in and day out. It is one of the reasons why the focus of my personal training services is to make exercise FUN because having fun motivates people to keep exercising and keep coming back for more.

I am not alone either. Many fitness experts in North America are trying to think outside the box and try something new that will draw in more clients for their personal training services. Many of their ideas are pretty gimmicky... But some of these gimmicks catch on and become "trends".

Some of them are, well, maybe not entirely new. They might slap a new fancy name on an exercise training technique, but often its following old tried-tested-and-true techniques that people (including the military) have been using for 100 years. Many of the new hot trends for 2013 are actually a return to the basics of fitness with a combination of cardio, resistance training and flexibility exercises. Really they're just trying to make it seem more fun than it really is by jazzing it up with a new name.

One positive things about many of the fitness trend offerings in the New Year of 2013 is that there is less of the sole focus of weight loss and more emphasis on the overall benefits that exercise has for the entire body. Thus many of the people pushing these things are offering “fusion” type workouts that combine different types of exercise, such as adding flexibility and cardio in one class (also called “cross-disciplining”).

So I guess you could say Cross-Discipling is a new trend for 2013... except it isn't. People have been doing that for a long time, they just love coming up with new names for things people already do.

One of my favourites is Cross-Training. Training for one thing by practicing another. eg. Training for archery by doing weightlifting and yoga exercises. Why? Because strength and balance is important for archery. The more strength and balance you have the better you can hold the bow steady. A shaking arm shoots few bull's eyes.

Thus lets say I wanted to create a new fitness program that combines both weightlifting and yoga, with the purpose of training people to be better archers. Yoga with Weights! It would be Cross Discipline Training. Huzzah, I've invented a new combo class for the masses. (Except technically Yoga with Weights has already been done before. I checked.)

The trend for combo classes in 2013 will be focused on blending intense training styles with soothing, restorative ones as regeneration and rejuvenation are becoming integral parts of a workout. eg. "Piloxing" combines Pilates and boxing. Or "Hefty Yoga". Or how about "Hot Wrestling"? A bit like hot yoga, but combined with Olympic style wrestling.

Silliness, I agree. But this is apparently the trends to expect in 2013 because they want these activities to sound fun and exciting. And frankly who could ever get bored of "Hot Wrestling"?

By mixing workouts with disparate disciplines, participants can get the body working in ways it wouldn’t otherwise do. So in the above example of Hot Wrestling you would be using muscles you don't normally use. Plus since we're now dealing with an aging population aggressive cardio exercises are often too difficult on their joints. Thus the trend toward more vigorous workouts that won't damage the joints. The need to stretch and maintain flexibility is becoming more important than ever, but without damaging people's kneecaps in the process.

Another trend will be Functional Fitness, which works with the five natural movements of the body (squat, lunge, push, pull and rotate) to improve joint stability and mobility and improve quality of life.

Note: Fencing is good for doing lunges and similar exercises. More fun than lunges in the gym too.

With this trend will come more “old school” workouts, such as jumping jacks, push-ups, climbing ropes and hill runs - the kind of exercises you may done back in the 1980s or earlier, if you're that old. The good news is that many of these exercises can be done around the home for those who do not have access to a gym.

For the Do-It-Yourselfers out there then there is also more access to fitness support online through SmartPhone apps and fitness videos on YouTube - and websites like Cardio Trek which provide free fitness advice on a constant basis (hint, it helps to subscribe if you want to receive notifications of new fitness articles on a regular basis). If you have the money you can hire a personal trainer here in Toronto (hint hint, pick me) who will work with you through your fitness journey, but if not I have plenty of free advice on this website for those of you who are tightening your financial belt in addition to your waist belt.

For those seeking a more challenging workout, HIIT (High-Intensity Interval Training) programs may be what you are looking for. Trends suggest these will continue to be popular. This trend includes CrossFit, P90X, Tabata and even Parkour (although that is more for youth than people over the age of 30). Such exercises have the added benefit of results in a shorter amount of time. High-intensity exercises causes the body to release more hormones, such as adrenaline, human growth hormone (HGH) and insulin-like growth factor, that are responsible for increasing lean muscle mass and also have anti-aging benefits. They also work as painkillers and help fight back diseases like cancer.

The last trend I want to mention will be social fitness... Some of this may be “fitness parties”, so instead of happy hour at the bar, get a group of friends to attend an exercise class together or find a personal trainer that will work with small groups instead of individuals. It really depends on what the goal is. You will probably get a better price for personal training sessions and the added benefit of friendly encouragement.

Or failing that just invite a bunch of friends to play football or soccer in the park. Frugal baby! (I apparently enjoy shooting myself in the foot by providing cheaper examples of things to do that don't require hiring a personal trainer...)

The bottom line is that if you find something that is both exercise and FUN then you will never get bored of it. Or if you do get bored of it, just try something else that is also fun to do.

And finding an exercise that is fun is certainly a worthwhile New Years Resolution that you will want to keep.

How to Measure Weigh Loss Success

The scale is the old fashioned way to measure progress. Actually, the scale is a great way to monitor weight loss maintenance but only so long as you losing weight and not losing/gaining muscle at the same time. Many people who attempt to lose weight sometimes gain weight during the first 2 weeks because they are adding on extra muscle due to their choice of exercises.

During the process of losing weight itself the scale is probably the least effective tool for measurement.

Another problem with the scale is that pounds fluctuate on a daily, even an hourly basis. Depending on what a person eats or drinks, hormones, bowel movements, and even dehydration can alter an accurate weight measurement up to 5lbs.

Three More Effective Ways to Measure Weight Loss Progress

1. Tape Measurements

Taking measurements is the easiest way to measure progress. Most people have a soft tape measure, from a sewing kit, or they can be purchased 3/pack for $1. Tape measurements are somewhat effective because even a 1/4 inch gained or lost takes a long time to happen. A big meal will not cause you to gain an inch, and a week not working out won't cause an inch loss in muscle. Tape measurements are also very easy because it's a simple matter of placing the measuring tape around the body parts you wish to monitor, opposed to body fat calipers which are more expensive and harder to figure out.

The disadvantage with tape measurements is that they don't differentiate between fat and muscle, but it won't matter much as explained above because muscle mass doesn't grow that quickly it should be reasonably accurate.

2. How Clothing Fits

Many people don't actually care about accurate readings of their progress because their main goal is to feel good. A big goal to their "feeling good" is fitting better in their clothes - as well as feeling more energetic and confident. This is a great and healthy way to determine success without the stress of "the big weigh-in, measurement day." The only downside to this technique is that clothes do tend to stretch. If someone is using the same pair of gym pants to determine their progress, they may think they are losing weight when in fact, it's only the pants losing its elasticity. When using this method it's better to try fitting in to something that's a little too tight to start, such as a formal dress, pants with a specific belt size, or your old skinny jeans from college / high school.

3. Body Fat Scales

These days body fat scales can be purchased for home use. Typically they are built in combination with a digital weight scale. A scale that measures body fat usually has programmable features to save readings for multiple users. Body fat measurements are taken by sending a harmless electrical current through the body. The electricity can go through muscle more easily than fat. The amount of resistance to the current measures the amount of fat-free mass in a person's body.

A body fat measurement is a great way to measure progress but there are a couple of downsides. For one, a scale that measures from the bottom up, will give a higher reading than a body fat measurement taken from a hand held grip. Scales are not as accurate as a body fat test taken by being submerged in water. However, we are discussing EASY ways to measure progress, and most people do not have a giant tank of water in their bathroom. However, a body fat scale is still a great way to measure progress because despite the slight inaccuracies it will remain relatively consistent.

HOT TIP

People who track their calorie intake and exercise levels are twice as likely to succeed in their exercise goals.

Escalating Density Training

 Escalating Density Training (also known as "Escalating Intensity Training") is a solid concept that many personal trainers have been using for years because it is based on time based performance instead of focusing on quitting due to muscle fatigue - thus the focus is on muscle performance during a set time period. In the past personal trainers have been using this concept to train clients, without putting a cool name to the technique. The term Escalating Density Training was coined by personal trainer Charles Stanley and used it as a term in his fitness programs.

British commandos used the same technique during WWII while doing their speed-marches. Their goal was to see how far they could get on foot within a set period of time, all while carrying a 60 lb pack of gear on the backs. So while Charles Stanley may have coined the term, he certainly didn't invent the technique as a training method.

The method is actually pretty straightforward. The exerciser moves heavy weights, or the weight of their own body, in a quick period of time to boost overall power output.

Example #1.

Performing alternating squat and push up sets for 15 minutes and keeping a record of the number of reps performed. Then a week or two later the sequence is repeated and the goal is to increase the number of squats and push ups within that 15 minute time frame.

Example #2.

Doing Bicep Curls with 20 lb dumbbells for 1 minute. Count the number of times you did it. Then a week later attempt the same thing, but using 25 lb dumbbells and try to do the same number or even more in 1 minute.

Example #3.

Do as many jumping jacks as you can while listening to the Rocky theme-song "Eye of the Tiger". Count how many you did and track it for next time.

Example #4.

Go jogging and turn on your pedometer. After 15 or 30 minutes (you figure it out ahead of time) check the amount of steps you've taken on your pedometer. Try to beat that next time.

Example #5.

Flip a giant tractor tire end over end across a football field and count the number of times you managed to do it in a 5 minute period.

After completing a set of these exercises you then you take a break and do it again once you feel you are ready. Sometimes you don't do as well during the 1st set because you haven't warmed up your muscles yet and your metabolism is reacting more slowly, so the 2nd or 3rd set may actually produce your best results.

So it is basically Interval Training, with rest periods in-between intervals, and it is designed to build both endurance and muscle strength at the same time. You may only end up doing 2 - 5 intervals, so its not as long term as normal interval training, but your goal isn't to keep going until you are too exhausted to continue, your goal is to lift or do exercises for a specific amount of time and then each week you should be progressively stronger, faster and have a greater endurance.

This method offers the person the challenge of a numeric goal, and it's easy to plan workouts and track progress because you are aiming to increase both the number of reps, the amount of weight, or both simultaneously. Okay, only doing squats or push ups for 15 minutes seems quite ambitious, and BORING, and it is, but it will also be an intense workout if you do that 3 times in a single hour with 7.5 minute breaks between each set. 150-200 squats and push ups even without weights will cause plenty of soreness, at least at first. However, eventually your body adapts, weights are added and the muscle performance increases SIGNIFICANTLY!

Some key points of this system:

• Form is of utmost importance. If one workout you are performing bench press with perfect form, and the next with lazy technique, the purpose of this method is defeated. Not to mention that with so many reps proper form will prevent injury.
• Keep the exercises simple so you can use proper form without making things complicated.
• Active recovery in between workouts with cardio and stretching is highly recommended. 
• Drink and stay hydrated! Preferably Powerade or Gatorade or even a whey protein drink.
• Keep track of everything, including lower numbers during each cycle of exercises.
• Lift light at first with a weight that would fatigue at 10 reps. Do half if fatigued (5 reps) and alternate your exercises. Keep repeating this cycle for the 15 minutes.
• The next workout the only goal is to do more reps!

Doing Escalating Density Training is tough and takes discipline to complete the full fifteen minutes if that is your goal but once you get the hang of it, you will look forward to these workouts and tracking your progress!

Strength Training After 40

The Benefits of Strength Training

• Builds Bone Density
• Reduces the risk of osteoporosis
• Reduces risk of diabetes
• Reduces risk of heart disease
• Prevents Injuries

Strength training for people over the age of 40 also reduces the aging process by toning the muscles, improving posture and balance, gaining energy, stamina and achieves an overall revitalization in appearance - resulting in a more youthful looking you.

Some people also falsely believe that strength training will not help them to lose weight, or will make them muscle-bound - confusing weight lifting for bodybuilding. The truth is, strength training burns a lot of calories so it can be just as effective as cardio, but as you get older strength training becomes more important because some cardio exercises like hard running can be hard on the joints, including the knees and ankles. Thus for mature people strength training is a safer alternative as it is less likely to result in injuries.

It also makes your body look good after weight loss through training and a good diet has been achieved! Adding muscle promotes a healthier (and faster) metabolism, which will effectively de-age you as a higher metabolism increases the amount of Human Growth Hormone (HGH) in your system.

Even if you don't have any history in strength training, anyone can start, at any age! Just start small with a pair of 5 or 10 lb dumbbells. If you are not sure how to strength train, hire a personal trainer. Having a personal trainer, even for a few sessions to demonstrate exercises and create a program to follow on your own, will be very helpful to get started.

Once you're seeing progress then you will see all the benefits strength training can do for you.