Get Fit with GMM’s Sule Welch — One Move at a Time
The Move of the Month from The
Welch Martial Art Experience
Training in martial arts imparts many physical, mental, emotional and spiritual benefits. Through systematic practice in the martial arts a person’s physical fitness may be boosted (strength, stamina, flexibility, movement coordination, etc.,) as the whole body is exercised and the entire muscular system is activated. Beyond contributing to physical fitness, martial arts training also has benefits for mental health, contributing to self-esteem, self-control, emotional and spiritual well-being.
For this reason, a number of martial arts schools have focused primarily on therapeutic aspects in lieu of the historical emphasis on self-defense or combat. GMM Business Development Associate and fitness expert Sule Welch (whose The Welch Martial Art Experience | Martial Fitness™ is one such program) is here to help you reach your fitness goals — one move at a time.
Try this basic move and gauge your success below — you’ll be surprised at how much this move can pay off over time!
MOVE: Single Leg Stand
BASIC POSITION: Stand on one slightly bent leg
MOVEMENT: Raise the thigh of the opposite leg parallel to the floor (hip height is ideal)
GOAL: keep thigh parallel with floor for without losing balance to build strength & muscle endurance
BENCHMARKS FOR SUCCESS
5-10 seconds = poor, keep trying!
10-20 seconds = below average
20-30 seconds = average
30-40 seconds = above average
40-50 seconds = better
50-60 seconds = good
60+ seconds = great!
BENEFITS: improved balance, improved concentration; targets major leg muscles required for normal daily activities: sitting, standing, walking, etc.
MUSCLE BENEFITS: Quadriceps (thighs), Hip flexors, soleus/gastroc (inner and outer calf muscles), internal obliques (lower abdominal muscles)
As Sule always says, “Stand for health…or fall for anything!”
Contributed by: Sule Welch, GMM Business Development Associate
Our resident fitness expert, Sule founded The Welch Martial Art Experience several years ago, combining his competitive athletic background, 25+ years of martial art training experience, a Masters Degree in Business, and 12+ years of Executive Level work experience to develop both specific and comprehensive training methods and to create and continuously expand his Martial Fitness™ training concept.