Spice up your workout routine with martial arts: practicing self-defense is a great way to stay in shape

ARE you looking for something other than popular indoor exercise mainstays like yoga, Pilates, aerobics or kickboxing to help you stay fit during the cool months ahead? Consider martial arts.

Long known as a method of self-defense, martial arts are fast becoming known as a great all-around workout that dramatically improves body tone, strength, flexibility and balance, in addition to allowing you to defend yourself from attackers. The recognition comes at a time when more and more Americans are seeking exercise programs in the widening battle against obesity, fitness experts say.

"We are coming up on our busiest time of the year--winter," says Michael Coles, a martial arts instructor at D.C. Martial Arts, which offers classes in Bethesda and Gaithersburg, Md. "When it starts to get cold, people want to come inside. I think people are beginning to turn to martial arts because they are starting to recognize that we're not just here to instruct people in self-defense. We're here to help you get a good workout and relax at the same time."

The sport also is gaining popularity in our fast-paced society as more people seek ways to reduce stress. Martial arts teaches practitioners to meditate, focus and relax, no matter the style or discipline, says Fred Richmond, a leader in the martial arts community for nearly three decades and a member of the American Karate Association.

Martial arts disciplines range from "soft" to "hard"

techniques. Soft disciplines, like tai chi chuan and kung fu, involve soft, fluid movements and are more appropriate for those with physical limitations. Hard styles, like tae kwon do, karate and capoeira, are higher impact and feature more powerful arm and leg movements.

Because of the physical demands of martial arts, no matter the style, instructors help students develop and strengthen all muscle groups, which is achieved through a variety of exercise drills. Many of the drills target the upper body, abdominals and legs, all of which helps with toning. Additionally, martial arts increase flexibility through stretching, and provides a great cardiovascular workout through leaping and bounding, de pending on the style.

Martial arts also help participants achieve a healthy lifestyle through a low-fat diet and exercise program. While instructors urge clients to consult their doctors before joining a class, Coles says he has seen people reduce blood pressure by practicing martial arts and improving their eating habits. "I'm not a doctor, but I do know that high blood pressure is caused by the foods we eat and lack of exercise," says Coles. "We do know that meditation helps with stress, and exercise helps combat high blood pressure. You get both of those [benefits] in martial arts."

Choosing a style of martial arts to study can be tricky because there is so much available, ranging from the popular to the obscure. Larry Tankson, 50, owner and chief instructor at Tankson's Academy Chicago who has practiced martial arts for about 37 years, advises prospective clients to research a style that works for them. He has studied a variety of techniques, including Shorei-Ryu (Shuri-Ryu), a Japanese form of karate, tae kwon do, Japanese and Brazilian Jujitsu and kickboxing.

Tankson says getting into the routine of attending classes two to three times a week will produce amazing results. And before you know it, he says, you will be in better shape.

MARTIAL ARTS DISCIPLINES

THIS IS A LIST OF A SEVERAL DIFFERENT STYLES OF MARTIAL ARTS PROSPECTIVE STUDENTS CAN CONSIDER:

KARATE: Karate styles can vary wildly from one another, but the discipline is marked by its linear footwork, stances and technique. Training includes many "katas" or stylized, formal training sets.

TAE KWON DO: A martial art that originated in Korea, tae kwon do is known for its kicks, which are thrown from the back leg.

KUNG FU: With more than 400 styles, kung fu, which originated in China, stresses kicks, broad stance styles and hand techniques.

CAPOEIRA: A high-energy aerobic workout that combines martial arts, dance and African and Brazilian music. The discipline, which has a strong acrobatic component, features athletic movements, martial arts techniques and combat theories.

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