Here is some basic information that will help maximize your class experience.
All of the training I offer is sustainable in the long-term. Balance & Mobility, Tai Chi, and Karate are disciplines that promote longevity with the goal of maximizing quality of life by employing movement, breathing, and concentration to sustain function in mind and body.
Is it Safe for Me to Exercise?
If you are not sure see your physician for advice. I am always available to discuss any concerns a person might have about how to approach training. For more information regarding safety, click here.
Attendance
Regular attendance is the best way to achieve results. Training is a progressive process that builds on previous learning. Effort and rest, alternating in a consistent pattern over time will maximize growth. Sometimes, schedules get interrupted. It is a natural part of any long-term endeavor. If it happens to you, look ahead and simply begin again. You will never be chastised or judged in one of my classes.
Clothing
Clothing should be loose and comfortable to allow for unrestricted movement. Dress in layers in order to make it easy to adjust for thermal comfort. Make sure that long pants are hemmed high enough above the foot so that there is no chance of tripping. Avoid rolling the cuffs as an alternative to hemming. Rolled cuffs always seem to come undone, creating a distraction and balance risk.
Shoes
Shoes should be flat soled if possible (tennis shoes are fine). A high heel will shift the balance forward to an unnatural degree. Sandals should have a firm binding around the heel to control excessive motion and foot shifting. Avoid flip flops or any footwear with an unbound heel.
Some people prefer to work barefoot, especially in the tai chi and karate classes. Sometimes it takes a little experimentation in order to determine what works best.
Food and Water
Try to eat at least an hour or more before class. You will be more comfortable while training. Liquids must be in a capped container and kept out of the way. In balance classes, never place objects in the space between chairs. In balance classes a liquid container can be safely placed beneath a chair with the top on. In all other classes liquids must be placed against the wall. Some facilities prohibit consumption of food or liquids in the activity rooms.
Illness, Injury, Pain, and Fatigue
Trust your judgment. If you are not feeling well or have an injury it may be wise to skip class and allow time for recovery. If you decide to attend class back off on your efforts. Part of the instructor’s function is to help a person evaluate the appropriate level of activity during class.
Never force any movement, especially when there is acute pain. Training is a restorative process. Forcing movement is a prescription for increased disability. There are exceptions, such as physical therapy immediately following a joint replacement. That is specific to a post operative process conducted by a licensed physical therapist with physician oversight.
If you begin to experience pain while training, stop immediately and notify the instructor if you are concerned. Any dramatic soreness or other discomfort a day or two after class should be reported. Balance and Tai Chi classes should not be painful during or after class. The higher physical intensity of a karate class may lead to some post training muscle soreness.
Many beginning students experience some discomfort in the back and feet (mild stiffness or muscle cramping) during the first two or three classes, especially if there has been an extended sedentary period prior to beginning training. The discomfort should be mild and go away as the body adjusts to the increased activity level.
If you become fatigued do not hesitate to rest. Chairs are always available in my classes. Chronic fatigue and soreness can indicate over training or some other process. It is best to discuss it with the instructor.
Orthopedic braces for joint support can alter movement patterns and balance control. Please let me know if you need to wear a brace so that I can factor it in to your training.
If you use a cane or walker bring it to class. There may be some instances where you will be more comfortable using the device.
Joint sounds in the neck and shoulder region (crackling, grinding) while performing certain movements are very common. It is normal as long as there is no pain associated with the movement.
Training Advice vs Medical Advice
It is in the nature of these arts that physical function becomes a focal point. My role is to offer training advice not medical diagnostics or treatment for disease processes.
Fear
Many students experience fear when entering a balance or tai chi class. Fear or concerns about falling are normal. Part of the function of the class is to help restore confidence. YOU ARE IN CONTROL. DO NOT DO ANYTHING THAT YOU ARE NOT COMFORTABLE DOING. Every exercise can be modified in order to present a manageable level of challenge.
Confidentiality
Any medical information, including a history of falls, is confidential.
Cell Phones
TURN IT OFF. Training requires concentration. A certain amount of distraction is inevitable in any public facility. Cell phones are a distraction that can be controlled. There are occasional exceptional circumstances where a person may need to be on call during a class. Please inform the instructor and set the phone to vibrate if possible.
Perfume and Other Scents
Avoid perfumes and other strong scents due to allergic sensitivity in some individuals. As the body and surroundings grow warm during class, even a mild scent may begin to spread through the room.
Jewelry
Generally it is best to avoid wearing loose dangling jewelry while in class. It can be distracting, get lost, and in some cases make enough noise to distract the entire class. In Tai Chi and Karate classes jewelry should be removed. There is often one on one contact where even a small ring can potentially cut someone.
Hygiene
Since Karate and Tai Chi classes involve one on one contact, long nails on the hands and feet can create a risk for cuts and scratches as well as limit technique in some cases. Open cuts should be bandaged. For the safety of others it is best to avoid class during the acute phase of colds and flue.
Conversation
One of the functions of a class setting is interaction and socialization. Some individuals like to interact with others while others prefer to focus internally. My classes function in a non-competitive and non-judgmental atmosphere so please do not offer unsolicited critique or suggestions on another person’s technique.
Promotion and Soliciting
Promotion of personal enterprises during class is prohibited. Soliciting individuals or instructors for goods, services or events during class assembly is prohibited. If you wish to make a public announcement, please talk to the instructor first.
Recording Devices
The use of audio-visual recording devices is prohibited. This includes cell phones.
Questions
Questions and relevant comments are always welcome. My classes are designed to inform as well as develop skill.
For additional information or if you would like to discuss specific issues regarding training please email:
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