Martial arts: The woman's workout

The art: judo
Judo…beautiful? Absolutely, says Tina Takahashi, former Canadian Women's Olympic judo coach and 1984 world university champion. "It's an art in which you can perfect the movements to make it look beautiful," says Takahashi, 46, an instructor at Takahashi Dojo in Ottawa. But the feline grace and agility that come with learning judo are just part of the reason this martial art is attracting more women.
Established 124 years ago in Japan as a breakaway from the more lethal jujitsu, women's judo was introduced at the Olympics in 1988. Since then, it has been marketed to women keen to be challenged, get fit and have a good time. "It's a lot of fun," says Takahashi. "It attracts people who are interested in the whole package, not just learning to fight."

It's good for…
"Feeling empowered," says Takahashi, who became the first Canadian woman to achieve a sixth-degree black belt two years ago. "I think it helps women build assertiveness if they're self-conscious about body contact. They're exposed to someone being physically aggressive," she says, "so they learn how to get out of that situation."

Women in judo also develop balance, coordination, strength, power and flexibility, adds Takahashi. "It gives you a feeling of empowerment, being able to use your body."

Blow by blow
Grappling, tripping and throwing. It sounds like what your kids do when they can't get along, yet judo and the related but gentler art of aikido refine those moves by teaching how to pit your weight against your opponent's strength. And unlike kicking-and-hitting martial arts, judo focuses on controlling falls, tripping and throwing.

Throwing others? Fret not. Older students such as Takahashi's 73-year-old mother, who earned her sixth-degree black belt in 2005, learn katas, or the noncontact, patterned movements used to teach judo's fundamentals. Classes, offered to all ages and fitness levels, run from one to two hours.

The art: kickboxing
Despite its macho reputation, the traditional Thai sport of Muay thai kickboxing attracts "moms who work out their frustrations by hitting bags and targets," says Mike Miles, a three-time world Muay thai champion and owner of six gyms in Alberta.

It's good for…
"Developing reflexes, speed, cardio, toning and stability," explains Miles, who says 70 per cent of his students are women. And aerobic kickboxing is an excellent stress-buster: "You spend an hour-and-a-half blowing off steam."

Blow by blow
Be prepared to work. Hard. After cardio exercises such as skipping rope to warm up the fast-twitch muscles, you will learn rhythmic footwork, stance, punching and shin-striking techniques, either practising on a punching bag or with a partner holding up thick pads. "It's a dynamic workout, and you're constantly moving," says Miles. Divided into two camps -- the traditional Muay thai adds elbows and knees to the modern sport's punches and kicks -- kickboxing is increasingly popular for women's fitness.

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