2 – Exercise

How often and how well you Exercise.

Getting Started

If you have not exercised in over a year:

  1. Start small and gradually increase challenges.
  2. Pick a consistent time where you can exercise each week.  Building the Habit of Exercise should be your focus.
  3. Start with 1-2 days a week.  Less is more.
  4. Listen to your body.  If you feel a sharp pain or feel dizzy, stop immediately and rest.  If you feel like your muscles are tired and you are slightly out of breath, it’s OK to keep training.
  5. Work with a Sensei, Personal Trainer, or DVD exercise program that you trust and like.


Please consider reading the below articles from Coniaris Sensei’s Kokoro Series.

One Body

Mind and Body are One

Body Fat Percentages

The Most Efficient Form of Exercise

Rebounding on a mini or large trampoline.

  • 60% more efficient than jogging and much easier on the joints
  • Strengthens every cell in your body as a cellular exercise
  • Flushes toxins out of your lymph nodes and boosts your immune system
  • For more benefits, go to: http://rebound-air.com/best_rebounding_33_ways.htm

Exercise Routines


Ab Workout

6 Minute Workout

Hollowell Sensei 9 Min Warm Up Video

Why Does Exercise Makes You Stronger?

During intense exercise your mind and body think that it’s in danger and your central nervous system uses brain stems to activate overcompensation, so that next time you stronger and better prepared to handle the situation.  During your body’s repair from your workout, any physically intense exercise will retard the repair process.  That’s why it’s key to rest enough to where you feel stronger the next time you workout.  You must allow your body’s muscles, tendons, ligaments, bones, organs, glands, and nervous system time to overcompensate and rebuild before your next intense workout.  You muscles may feel ready for more exercise, but what about your tendons and ligaments?  What about your organs?  They all need ample time to rest.  Very intense workouts require rest of four days to a week.  Mild workouts require less rest, a few days is usually enough.

  1. Exercise intense and brief or long and light to trigger your central nervous system to call for the growth process to begin.  You can work out long or you can work out hard, but you can’t do both.
  2. Allow fully recuperation before your next workout.  Your entire body needs to replenish and rebuild its muscles, organs, glands, and nerves.

Exercise Improves:

  1. Elimination of wastes
  2. Heat production
  3. Nervous system
  4. Blood circulation from the heart (Increased heart rate and output of blood per heartbeat)
  5. Oxygen supply (increased rate and depth of breathing)


  1. Shoshin Ryu Practitioner’s Guidebook
  2. Dinosaur Training, by Brooks Kubik
  3. Serious Strength For Seniors and Kids Under 65, by Peter Ragnar
  4. Strength Training Anatomy, 3rd Edition, by Frederic Delavier

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