Being physically fit has many benefits in one's everyday life. As a traceur, however, being physically fit is not an option, it is a requirement. Indisputably, being stronger, more flexible, and more agile increases performance.
How does one go about becoming stronger, flexible, and agile? Here are some tips:
STRONGER
The best exercises no longer seem to consist of lifting heavy weights and spending hours in the gym. The paradigm has shifted. Core exercises are becoming more and more popular. Why? The health benefits, reduction of the risk of injury, and the monetary cost is, at most, marginal.
Exercises for getting stronger:
Consecutively perform these exercises without rest and until failure:
Push-ups, Crunches, Pull-ups
Rest 60-90 seconds
Push-ups, Crunches, Pull-ups
Rest 60-90 seconds
Push-ups, Crunches, Pull-ups
Find variations such as:
Push-ups- vary the width in which the hands apart such as wide, narrow, diamond, etc.
Pull-ups- vary the grip such as reverse grip, wide grip, and narrow grip.
Variations allow you to produce muscle confusion which enhances the productivity of your workouts and reduced plateau potential.
Flexibile
Flexibility can best be improved by stretching.
Stretch in 30 second intervals and hold the strech solid without bouncing or jerking. Test flexibility regularly by trying to get into various positions. If one cannot touch their toes, or cannot do the splits, flexibility can be improved by simple repetition of stretching in the desired area.
Agile
Agility is the ability to be nimble. Moving efficiently, something that is highly desirable in parkour, requires the combination of strength and flexibility, but also incorporates other skills.
Balance is a factor in agility. Balance can be worked on by simply walking on narrow objects. The traceurs I work with use an advanced exercise to increase their balance: a slack line. Once the slack line can be walked forward, then the traceur walks backwards. The benefits are outstanding.
Coordination is an attribute some people are simply born with, but if you are like most, the best way to become coordinated in an activity is repetition and focus. Continually attempt to perform the action in a smoother fashion.
Similar to coordination, reflexes are also an attribute that some are born with, and the majority need to work on to become more efficient. Reflexes come from having performed similar actions and being accustomed to the reaction to certain physical situations.
Endurance and/or stamina can be improved by cardiovascular exercise. Pay attention to breathing, and gradually perform more and more activity thereby building endurance and stamina.
The final important component to agility is speed. Speed is something this writer believes will come with time. Like one of my fellow traceurs says: "Slow is smooth, and smooth is fast."
Working on technique, proper form, and how to properly execute a given action is what takes precedence. Speed will come when proper technique becomes second nature.
As most traceurs recognize, being in better shapes produces better results. The objective of most traceurs is to improve the efficiency of their movement, therefore optimizing one's physical fitness. Following the aforementioned tips will produce those desirable and necessary improvements.
Monday, May 18, 2009
Sunday, May 10, 2009
Warming Up Before Parkour...
Warming up prior to performing any physical activity should be paramount on any active person's checklist. Why? ...because stretching and warming up increase flexibility and mobility, but more importantly reduce the chance of injury.
Prior to performing Parkour, a general warm-up should be performed. My fellow traceurs and I like to start our warm ups with a jog. Following the jog, QM (quadrupedal movement) is an excellent and highly recommended exercise/warm up for Parkour. Keep in mind that speed is not as important as proper form. Feel the burn from the contraction of muscles.
Next stretch your muscles. A general stretch of all muscles should be routine. Remember to stretch, but DO NOT BOUNCE. Start with your head and work your way down to your toes or vice-versa.
After the general stretch, any problem areas should be addressed. If you sustained an injury or have a weakened area, be certain to properly and extensively stretch the area. DO NOT strain the muscle or utilize it prematurely if it is recovering (if this is questionable, contact a medical professional for advice).
Finally, pre-plan activities you intend to perform. Assess what muscles will be utilized, and perform stretches conducive to the movement of those muscles. This will enhance flexibility for the given activity as well as reduce risk of injury using those muscles.
Prior to performing Parkour, a general warm-up should be performed. My fellow traceurs and I like to start our warm ups with a jog. Following the jog, QM (quadrupedal movement) is an excellent and highly recommended exercise/warm up for Parkour. Keep in mind that speed is not as important as proper form. Feel the burn from the contraction of muscles.
Next stretch your muscles. A general stretch of all muscles should be routine. Remember to stretch, but DO NOT BOUNCE. Start with your head and work your way down to your toes or vice-versa.
After the general stretch, any problem areas should be addressed. If you sustained an injury or have a weakened area, be certain to properly and extensively stretch the area. DO NOT strain the muscle or utilize it prematurely if it is recovering (if this is questionable, contact a medical professional for advice).
Finally, pre-plan activities you intend to perform. Assess what muscles will be utilized, and perform stretches conducive to the movement of those muscles. This will enhance flexibility for the given activity as well as reduce risk of injury using those muscles.
Tuesday, May 5, 2009
Forever Parkour Introduction
Parkour by definition is moving smoothly and efficiently using only the abilities of the human body. The blog title "Forever Parkour" represents the human ability to adapt and implement these principles throughout one's entire life. Starting this sport in my mid-30s is demonstrative of not allowing age to impact ability (or at least minimizing the impact). Parkour is not a competition between others, it is a challenge of improving oneself and one's abilities, as well as continuously expanding perceived limitations.
Parkour and I Meet:
Stumbling onto the sport/lifestyle of Parkour has changed my life in many positive ways. I was a little overweight and wanted to become more fit, so the search for a high intensity sport to assist with this objective began.
While watching a video on an Internet site one day, there were individuals performing all sorts of athletic tricks and moving almost like animals. This is when I was first introduced to Parkour. Using a search engine, I explored further to find if there were any classes in my area. I came across a group that met twice per week, sent them and e-mail, and the area representative invited me to attend a "jam" session (where people get together to perform Parkour and share their knowledge and skills).
What I discovered when first meeting with what are now my fellow Traceurs (people who perform Parkour) is that Parkour was not going to get me in shape. Being that I was about 30 pounds overweight, I was going to have to get into shape in order to be able to participate in Parkour. I became determined to lose weight so I could come back and participate.
After losing 20 pounds (my blog on fitness http://fitnesswisdom.blogspot.com/ ), I started attending jam sessions regularly. Currently I am becoming more and more proficient and embrace Parkour both as a sport and as a lifestyle.
The purpose of this blog is to be informative about Parkour, and demonstrate how efficient movement is an ability that can be practiced and implemented into everyday life at any age. I invite you to not only read my blog about Parkour, but to embrace the art of movement into your own life.
Parkour and I Meet:
Stumbling onto the sport/lifestyle of Parkour has changed my life in many positive ways. I was a little overweight and wanted to become more fit, so the search for a high intensity sport to assist with this objective began.
While watching a video on an Internet site one day, there were individuals performing all sorts of athletic tricks and moving almost like animals. This is when I was first introduced to Parkour. Using a search engine, I explored further to find if there were any classes in my area. I came across a group that met twice per week, sent them and e-mail, and the area representative invited me to attend a "jam" session (where people get together to perform Parkour and share their knowledge and skills).
What I discovered when first meeting with what are now my fellow Traceurs (people who perform Parkour) is that Parkour was not going to get me in shape. Being that I was about 30 pounds overweight, I was going to have to get into shape in order to be able to participate in Parkour. I became determined to lose weight so I could come back and participate.
After losing 20 pounds (my blog on fitness http://fitnesswisdom.blogspot.com/ ), I started attending jam sessions regularly. Currently I am becoming more and more proficient and embrace Parkour both as a sport and as a lifestyle.
The purpose of this blog is to be informative about Parkour, and demonstrate how efficient movement is an ability that can be practiced and implemented into everyday life at any age. I invite you to not only read my blog about Parkour, but to embrace the art of movement into your own life.
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