...this time concerning exercise and injury. As before, add, subtract, correct or comment if you feel it appropriate.
To train for stamina do lots of repetitions.
To train for strength, do few repetitions with heavy weights
To train for speed use weights equal to about 5% of what can be held at full limb extension, and do just enough reps to get the muscles 'pumped'.
When doing pushups, do them the same way we punch, with the elbows tucked close in.
Short pushups are better than long ones. It's the first part of the movement (or punch) that is slow.
Don't do 'chicken walks' or similar knee killers - under stressful exercise knees should seldom be bent greater than 90 degrees.
Practice rapid double punches or double kicks with the same limb to develop speed.
During some parts of the class exercises (kihon) always do one or two at maximum power.
Also during kihon, the emphasis should be on technical precision.
To learn a technique sufficient to use it under extreme stress you need to practice it thousands of times.
Do not 'bounce' stretch.
Warm up slowly - listen to your body. Everyone has different needs, so get to class early and warm up for the warm-ups.
If you get an impact injury, eg fingers, toes etc, pull them straight immediately.
If you get hit hard on the nose, pull it straight immediately, because if it is broken and you wait the pain will be too great.
If you get hit solar plexus, and there is nobody to provide seiho, stand up straight and pull your shoulders back hard.
Disperse bruises with massage, even if painful. It speeds healing.
Apply a cold compress to injuries.
Anything that seems serious (eg concussion, possible fractures) tell the teacher and seek qualified medical aid as necessary.
Pulled muscles should be intensively massaged immediately.
In general, if a muscle pain is dull, you can train through it. Sharp pain indicates injury and requires rest.
If you can stand, you can train irrespective of injury by training around it. This applies especially to seniors who can instruct.
If you are ill (eg flu) then it is a good idea NOT to exert yourself.
Dirk