Tabata: Japanese for fat loss?
Thu, Jul 26 2012 02:14
| fat loss, kettlebells, cardio, stamina, weightlifting, training, keep fit, exercise, fitness, conditioning
| Permalink
This summer I’ve dropped about 4kgs in standing weight. That doesn’t include fluctuations in water weight, but does include the extra muscle mass I’ve gained too. At the centre of that have been Tabata circuits, a system of training devised to train Japanese athletes in a short amount of time. They’ve been around for a while and reasonably popular for a few years now.
The basic principle is one of short bursts of high intensity activity cycled with brief periods of rest. The standard model is 8 repetitions of 20 seconds at high intensity and 10 seconds of rest per each cycle. This is followed by a minutes rest. A ratio of 2:1 intensity over rest seems to work perfectly although lengthening the times will make it hard to keep the pace up.
You can pick one exercise per circuit, or two, although personally I like to do four after a circuit of purely skipping to get warmed up.
How you structure your circuits will depend on what equipment you have, your goals and where you train. I like to keep mine very simple and use a skipping rope, 16kg Kettlebell and a 3kg medicine ball. With just those three things I can run through dozens of exercises. If you have the equipment though there’s no reason you can’t set out a whole gym with any number of stations!
The important factor to plan is the order of exercises and what they are targeting. For example, you might want to structure a circuit as follows:
Kettlebell swings – Med ball squats – Clean and Press – Skipping
This allows you to work the cardiovascular system and target the largest muscle groups. Building lean muscle and burning fat for longer.
You can also choose to make the circuit harder by focussing on one side of the body at a time e.g. left handed Kettlebell exercises on the first time and then do the same on the right hand side as four stations means two reps of each exercise.
Alternatively you can add in extra exercises as long as you have 8 of them to complete each circuit. Classic bodyweight stuff such as press ups, core work, shadowboxing, burpees are all excellent ways to burn more calories. Likewise a medicine ball can be thrown, pressed, rotated in many different ways to challenge muscle groups and flexibility. Perhaps add in four core exercises if you are strengthening your midsection or save them for a circuit of their own.
How you structure your circuits will depend on what equipment you have, your goals and where you train. I like to keep mine very simple and use a skipping rope, 16kg Kettlebell and a 3kg medicine ball. With just those three things I can run through dozens of exercises. If you have the equipment though there’s no reason you can’t set out a whole gym with any number of stations!
The important factor to plan is the order of exercises and what they are targeting. For example, you might want to structure a circuit as follows:
Kettlebell swings – Med ball squats – Clean and Press – Skipping
This allows you to work the cardiovascular system and target the largest muscle groups. Building lean muscle and burning fat for longer.
You can also choose to make the circuit harder by focussing on one side of the body at a time e.g. left handed Kettlebell exercises on the first time and then do the same on the right hand side as four stations means two reps of each exercise.
Alternatively you can add in extra exercises as long as you have 8 of them to complete each circuit. Classic bodyweight stuff such as press ups, core work, shadowboxing, burpees are all excellent ways to burn more calories. Likewise a medicine ball can be thrown, pressed, rotated in many different ways to challenge muscle groups and flexibility. Perhaps add in four core exercises if you are strengthening your midsection or save them for a circuit of their own.
This might give a circuit that looks like this:
Set 1 | Kettlebell swings | Rest 10 seconds |
Set 2 | Sit ups | Rest 10 seconds |
Set 3 | Med Ball Squats | Rest 10 seconds |
Set 4 | Leg raises | Rest 10 seconds |
Set 5 | Clean and Press | Rest 10 seconds |
Set 6 | Wrestler’s Bridges | Rest 10 seconds |
Set 7 | Skipping | Rest 10 seconds |
Set 8 | Jab Cross Sit ups | Rest 10 seconds |
The principles of Tabata are important. If you spend that 20 seconds ambling through bicep curls, there’s little point. If however you are going so hard and fast you can’t talk you’re doing it right. The beauty is you can then do as many circuits as you like. I tend to do a minimum of 6 if I’m short of time and up to 10. You want to work intensely so any more than that and you might need to up the resistance with bigger weights.
You can also change the exercises each circuit to stop you getting bored or work more areas. The choice is really up to you. Even the skipping rope allows you to perform a multitude of variations, unless like me you’re still mastering the basics!
There’s no reason why you can’t train with a partner and then add in partner exercises such as padwork, wrestling drills, partner lifts (piggybacks, wheelbarrows etc). You also get the added benefits of motivation and support.
Afterwards a warm down of stretching, yoga or a foam roller workout is a good way to break down lactic acid and make sure you’re not too stiff the day after. You’ll find out how much you can do and how quickly you improve your fitness. Two of these circuits a week alongside regular training will definitely give you results when done correctly. Just remember diet and rest will have the biggest influence on your progress alongside these exercises.
2011 - What do you want to do?
Tue, Jan 18 2011 11:20
| calisthenics, rowing, martial arts, cardio, training, keep fit, exercise, martial arts Altrincham, fitness, running, conditioning
| Permalink
The new year is here and as always the gym is full of people with good intentions and the ability to take up space. It must mean that the new year's resolutions are fully in swing and as such it got me thinking about what mine could, or at least should be. I've never made one, not least one that lasted five minutes.
This year however I've decided to make a very simple one "practice what I preach". I'm going to get fitter, not skip exercise, rest when I need to, eat better and all the other things you'll find on this blog, in my classes etc. Throughout the year I'll be measuring my "fitness" in an all round (and slightly vain) way by recording some simple data.
First off body measurements to see how my physique changes thorughout the year. Secondly a record of cardiovascular fitness - this will be done by comparing times and distances for running, rowing, swimming etc. Lastly I will record increases in strength and output - weights lifted and volume of sets and reps.
Part of the plan will be following Martin Rooney's Ultimate Warrior Workouts (reviewed here http://martialstatus.blogspot.com/2010/09/review-ultimate-warrior-workouts-by.html) for the resistance and conditioning aspects of my regimen. CV fitness will be increased by incorporating military guidance on fitness such as taking their PT tests and varying my workouts with rowing, swimming, cross-training and other such activites.
This is really a complicated way of saying I'm going to take a dedicated approach to being fitter, leaner, meaner and better!
So the question is now what do you want to achieve this year? I'd love it if you'd share your aims for 2011 in the comments section below. Happy 2011!
This year however I've decided to make a very simple one "practice what I preach". I'm going to get fitter, not skip exercise, rest when I need to, eat better and all the other things you'll find on this blog, in my classes etc. Throughout the year I'll be measuring my "fitness" in an all round (and slightly vain) way by recording some simple data.
First off body measurements to see how my physique changes thorughout the year. Secondly a record of cardiovascular fitness - this will be done by comparing times and distances for running, rowing, swimming etc. Lastly I will record increases in strength and output - weights lifted and volume of sets and reps.
Part of the plan will be following Martin Rooney's Ultimate Warrior Workouts (reviewed here http://martialstatus.blogspot.com/2010/09/review-ultimate-warrior-workouts-by.html) for the resistance and conditioning aspects of my regimen. CV fitness will be increased by incorporating military guidance on fitness such as taking their PT tests and varying my workouts with rowing, swimming, cross-training and other such activites.
This is really a complicated way of saying I'm going to take a dedicated approach to being fitter, leaner, meaner and better!
So the question is now what do you want to achieve this year? I'd love it if you'd share your aims for 2011 in the comments section below. Happy 2011!
Review: The Spartan Warrior Workout – Dave Randolph
Sat, Jan 15 2011 09:31
| kettlebells, martial arts, training, keep fit, exercise, martial arts Altrincham, fitness, conditioning
| Permalink
Some people will automatically write this book off. The front cover features a menacingly ripped topless bloke with a blank expression and two racked kettlebells lit and lettered very much in the style of the film it's inspired by. We all know about 300 and the controversy of the “real” and CGI physiques displayed so vividly and how they whipped up a frenzy amongst the fitness and fight industries alike. Secondly the title hints and the inner sleeve confirms that Dave Randolph didn't work on the film at all – he is in fact a disciple of the Russian guru and PR maverick Pavel Tsatsouline. A hard as nails Russian expert who brought the old and secret training of strength, conditioning and martial prowess out from under the iron curtain and made a mint in the process.
Gymrats may have toyed with kettlebells as a fad in the last five years or so. But typically being difficult and low-tech they have been forgotten about. While they may be slightly marginalised by this book the influence of Randolph's mentor is there to see for those who have read the brilliant yet expensive books Pavel offers the world. Simple exercises, challenging and nigh on gutwrenching variations and a basic no bullshit approach is the foundation of this book. The simple fact is that those with pretensions of a “superhero” physique and the attributes to use it will cost a super amount of work and discipline. Adherence to dietary abstinence and precise form in the gym are a must here.
The real shame about this book is the way in which the simplicity of the prose and the plan are muddied by complex charts and annotations. I fear this will put off many and dishearten some. The advice and philosophy on hand are excellent especially about the mental challenge of the workouts and how to meet and overcome obstacles. The section General Physical Preparedness (GPP to those in the know) is excellent as far as introductions to the concept go. Although the book loses itself here in its eagerness for a USP (I know, I know) to introduce the casual reader to sledgehammers and tyre flips taking itself squarely out of the realms of most exercise enthusiasts and perhaps the realms of practicality too.
The mix of compound movements, explosive movements and endocrine torturing intensity is brilliant as it is cautionary. The lack of rest periods recommended or indeed encouraged worries me slightly. In terms of inspiration the book is excellent and informative. However I fear it is a set of routines for icing your cake as it were.
Once a strong and solid foundation of fitness is well in place this has the potential to turn people onto that next edge we all crave. For those slovenly spare-tyre carriers like me it is perhaps dangerous to promote this as a starting point. The risk of injury, over-training and damage is potentially much higher if this book is taken at face value. The offer of preparation and pre-hab is good but feels like an afterthought at the back of the book. Logically it should precede the guts of the workout.
Gymrats may have toyed with kettlebells as a fad in the last five years or so. But typically being difficult and low-tech they have been forgotten about. While they may be slightly marginalised by this book the influence of Randolph's mentor is there to see for those who have read the brilliant yet expensive books Pavel offers the world. Simple exercises, challenging and nigh on gutwrenching variations and a basic no bullshit approach is the foundation of this book. The simple fact is that those with pretensions of a “superhero” physique and the attributes to use it will cost a super amount of work and discipline. Adherence to dietary abstinence and precise form in the gym are a must here.
The real shame about this book is the way in which the simplicity of the prose and the plan are muddied by complex charts and annotations. I fear this will put off many and dishearten some. The advice and philosophy on hand are excellent especially about the mental challenge of the workouts and how to meet and overcome obstacles. The section General Physical Preparedness (GPP to those in the know) is excellent as far as introductions to the concept go. Although the book loses itself here in its eagerness for a USP (I know, I know) to introduce the casual reader to sledgehammers and tyre flips taking itself squarely out of the realms of most exercise enthusiasts and perhaps the realms of practicality too.
The mix of compound movements, explosive movements and endocrine torturing intensity is brilliant as it is cautionary. The lack of rest periods recommended or indeed encouraged worries me slightly. In terms of inspiration the book is excellent and informative. However I fear it is a set of routines for icing your cake as it were.
Once a strong and solid foundation of fitness is well in place this has the potential to turn people onto that next edge we all crave. For those slovenly spare-tyre carriers like me it is perhaps dangerous to promote this as a starting point. The risk of injury, over-training and damage is potentially much higher if this book is taken at face value. The offer of preparation and pre-hab is good but feels like an afterthought at the back of the book. Logically it should precede the guts of the workout.
As a source of inspiration and even exercise fetishism this book is fantastic and can teach us all plenty however it's ordering is haphazard. I recommend it for anyone with an open mind and determination of steel, to try, try and try again until they get where they want to be.
Review: Ultimate Warrior Workouts by Martin Rooney
Sun, Sep 5 2010 10:05
| MMA, karate, kettlebells, martial arts, sambo, boxing, muay thai, keep fit, Wing Tsun Kung fu, martial arts Altrincham, kickboxing, judo
| Permalink
The concept of mixed martial arts (MMA) as a sport and spectacle often rankles with the purists amongst the kung fu and wider martial arts communities in my experience. There is perhaps a distrust and even jealousy in some cases of the guys involved. Dismissed as “meatheads” or barbarians who are destroying the sanctity of arts with their cherry-picking and cross training ways. Ironically most of these guys, particularly in the Wing Tsun community will express a deep love of Bruce Lee – the movie star who built his house on breaking the mould in the field of martial arts training.
The pedigree of Rooney as a trainer of champions is impressive and in this book he relays some great philosophy and musings on the lot of the martial artist. I was worried when I invested in this tome on a whim I might have wasted my money on yet another book that promises a lot and fails to deliver. Luckily those fears were dismissed in the opening few pages.
Rooney wanted to write this book by training with the best in certain fields he identified as crucial to success for the MMA fighter in the octagon today. He identified the arts/styles and relevant instructors and went and trained with them on location. From Brazil for BJJ to Russia for Sambo or Thailand for Muay Thai to Japan for Karate and Judo to locations in USA for Wrestling etc. Offering a small apology to anyone offended by the omission of their style Rooney might be covering himself needlessly. As a WT exponent for years I'd be amazed and amused as to how he can reconcile it with what is clearly a sporting pursuit. While some WT guys bristle at the chiding challenges as to why no one from the art has stepped into the ring with the new boys on the block, it's not really necessary. When they let us go in un-gloved and able to gouge, pull, snap and break you might see WT in full fury and glory – you might also see the collapse of society back into a Roman state of bloodsport and grisly macabre.
I am not a purist. I've enjoyed sparring with other styles and am fully aware I do not represent WT, it represents me. Anything I do wrong or badly is not the fault of the art but my understanding of it. So with that in mind what does this book offer?
Well the answer is a lot of exercises that relate to specific arts and therefore the all round fitness of the MMA exponent or enthusiast. Personally I was bit concerned as each chapter seemed filled with hundreds of press up variations on first skim. This perhaps vindicates me in my notion that weightlifting is only a small part of the martial artist's needs.
Glossy and clearly written there is little here in terms of long essays but some honest and practical advice from a man who is clearly a fan-boy and student of martial arts as opposed to a self-aggrandising master or guru. Rooney comes across as quite likeable in the course of the book, from art to art and country to country. What you build up is a clear picture of the dedication all races and arts bring to the table and how there is more to martial arts than Oriental chaps in pyjamas smashing each other about. All countries have great fighters and ergo great martial arts if you scratch the surface a little.
There is a heavy flavour of 'sports science' pervading the book. A meal planner and massive six month (yes I know, SIX of 'em) workout schedule. Whilst that may seem unwieldy the excellent photography and detail within this book make it more manageable. In fact I am still tempted as I type to embark on the mammoth quest of six months with religious vigour and see how I progress. Added into that there are specific “warrior challenges” to test yourself and a level system in place there is reason to think this book and Rooney's work provides many years of mileage for the hobbyist and pro alike.
Overall I really like it as a book and concept, its weaknesses are the same as any other book trying to relay the split seconds of physical exertion that is combat in still and academic media such as a textbook. It is perhaps biased towards the more well known arts it covers but for Rooney there is little market share for a book on obscure and esoteric fighting arts that while deadly have no place in rules and sport of MMA. For example it would be impossible and fruitless to try and capture the mechanics of Poon Sau that develops soft and reflexive responses to unprovoked attacks. In the scope of MMA you should know and expect an onslaught from the opening bell as it were.
The real strength of this book is the sport and athletic elements that are relevant to everyone. The attitude that technique prevails so common in many non-sporting arts is something that cuts little ice with me. Those that believe simply training ideas without any physical exertion are kidding themselves I'm afraid. While the ravages of time might be compensated for with technique when you are younger and more inexperienced the ability to be resilient and fit in order to fight is crucial as you don't have decades of practice to refine your skills behind you, unless of course, you hope not to use them until you are old. This book will no doubt inspire and guide you to become a “warrior” should you choose to accept the long and arduous path ahead. A great and easy to use manual that will help you up your game.
The pedigree of Rooney as a trainer of champions is impressive and in this book he relays some great philosophy and musings on the lot of the martial artist. I was worried when I invested in this tome on a whim I might have wasted my money on yet another book that promises a lot and fails to deliver. Luckily those fears were dismissed in the opening few pages.
Rooney wanted to write this book by training with the best in certain fields he identified as crucial to success for the MMA fighter in the octagon today. He identified the arts/styles and relevant instructors and went and trained with them on location. From Brazil for BJJ to Russia for Sambo or Thailand for Muay Thai to Japan for Karate and Judo to locations in USA for Wrestling etc. Offering a small apology to anyone offended by the omission of their style Rooney might be covering himself needlessly. As a WT exponent for years I'd be amazed and amused as to how he can reconcile it with what is clearly a sporting pursuit. While some WT guys bristle at the chiding challenges as to why no one from the art has stepped into the ring with the new boys on the block, it's not really necessary. When they let us go in un-gloved and able to gouge, pull, snap and break you might see WT in full fury and glory – you might also see the collapse of society back into a Roman state of bloodsport and grisly macabre.
I am not a purist. I've enjoyed sparring with other styles and am fully aware I do not represent WT, it represents me. Anything I do wrong or badly is not the fault of the art but my understanding of it. So with that in mind what does this book offer?
Well the answer is a lot of exercises that relate to specific arts and therefore the all round fitness of the MMA exponent or enthusiast. Personally I was bit concerned as each chapter seemed filled with hundreds of press up variations on first skim. This perhaps vindicates me in my notion that weightlifting is only a small part of the martial artist's needs.
Glossy and clearly written there is little here in terms of long essays but some honest and practical advice from a man who is clearly a fan-boy and student of martial arts as opposed to a self-aggrandising master or guru. Rooney comes across as quite likeable in the course of the book, from art to art and country to country. What you build up is a clear picture of the dedication all races and arts bring to the table and how there is more to martial arts than Oriental chaps in pyjamas smashing each other about. All countries have great fighters and ergo great martial arts if you scratch the surface a little.
There is a heavy flavour of 'sports science' pervading the book. A meal planner and massive six month (yes I know, SIX of 'em) workout schedule. Whilst that may seem unwieldy the excellent photography and detail within this book make it more manageable. In fact I am still tempted as I type to embark on the mammoth quest of six months with religious vigour and see how I progress. Added into that there are specific “warrior challenges” to test yourself and a level system in place there is reason to think this book and Rooney's work provides many years of mileage for the hobbyist and pro alike.
Overall I really like it as a book and concept, its weaknesses are the same as any other book trying to relay the split seconds of physical exertion that is combat in still and academic media such as a textbook. It is perhaps biased towards the more well known arts it covers but for Rooney there is little market share for a book on obscure and esoteric fighting arts that while deadly have no place in rules and sport of MMA. For example it would be impossible and fruitless to try and capture the mechanics of Poon Sau that develops soft and reflexive responses to unprovoked attacks. In the scope of MMA you should know and expect an onslaught from the opening bell as it were.
The real strength of this book is the sport and athletic elements that are relevant to everyone. The attitude that technique prevails so common in many non-sporting arts is something that cuts little ice with me. Those that believe simply training ideas without any physical exertion are kidding themselves I'm afraid. While the ravages of time might be compensated for with technique when you are younger and more inexperienced the ability to be resilient and fit in order to fight is crucial as you don't have decades of practice to refine your skills behind you, unless of course, you hope not to use them until you are old. This book will no doubt inspire and guide you to become a “warrior” should you choose to accept the long and arduous path ahead. A great and easy to use manual that will help you up your game.
Running Into Trouble
Sun, Jul 25 2010 10:46
| jogging, martial arts, knife crime, keep fit, exercise, Wing Tsun Kung fu, martial arts Altrincham, self defence, running
| Permalink
Jogging is perhaps the quintessential fitness activity. From young to old and across the sexes and spectrum of athletes the ability and need to be able to run is fundamental. As a survival need for primitive man to a social phenomena that became common place over a generation ago, the history of running is interesting.
Whether pounding the technological wonder of the treadmills in your local gym or doing what boxers call “road work” in the fresh air, the popularity of jogging as a weight loss activity, hobby and chance to meet other like-minded fitness fanatics the popularity of jogging seems to be as popular as ever.
However one of the biggest problems people face is the fact that sometimes the only places we can go for a run can be dangerous and problematic. If you are lucky enough to have a lovely big park near you and enjoy running you'll know how fantastic it can be as a way to escape the city for a bit. The danger only really comes when like all other everyday activities the daily run lets us slip into a comfort zone and drop into auto-pilot.
I've seen joggers swerve surprised and furious drivers like dazzled deer as they were high-stepping across a road or junction ipod blaring, head held high and adrenalin pumping. I've even found myself doing the headlight mambo on one or two occasions and given my allergy to cardio work, it shows how easy it is to forget your surroundings.
The other main danger to runners unfortunately is a small proportion of the general public. Being attacked is a serious danger to runners. As the activity often decrees a need for wide open spaces away from highly populated areas it can make running alone far riskier than it should be. Coupled with the fact that the focus needed to go anther mile, keep up the pace and use of music to drown out the outside world often runners can find themselves at the mercy of unscrupulous muggers and attackers.
Wearing expensive trainers, carrying sought after mp3 players and often carrying mobile phones or wallets runners can present themselves as a lycra-clad payday for the petty assailant and when there are trees and bushes to conceal them it can be very hazardous for the humble runner.
So what can you do to avoid this sort of unfortunate eventuality?
1. Don't run alone – a training partner not only makes you harder to get to but makes training fun
2. Only carry what you need – I only take my house key in a zipped or buttoned pocket
3. Ditch the ipod – White headphones especially scream “mug me” and you will be amazed how much more aware you are using your hearing
4. Try to run in sufficient light – if you can't reflective clothing and portable lights are a must
5. Know your route/area – don't go off exploring by yourself, know where you can get help, leave a park or attract attention and be clear where exactly you are going and if it is likely to be unsafe at all.
6. Take some classes – biased I may be but every runner could do with some idea of how to protect themselves. Countless police officers have told me how mugged runners report attackers “coming out of nowhere” when the reality is they weren't paying enough attention
It is sad indeed that people can't pursue their hobbies without any sort of fear and while the focus of this article, I would like to reassure people that the risks are small but not insignificant. It always good practice to inform people when and where you are going out and when you expect to be back. It also makes sense to invest in a decent and reputable self defence course now and again to keep your skills sharp.
Knowing how to recognise danger and at the very least break free from assailants can save a lot more than cancelling your cards or claiming for a new mobile, aside from the mental and emotional trauma of being a victim of crime.
Whether pounding the technological wonder of the treadmills in your local gym or doing what boxers call “road work” in the fresh air, the popularity of jogging as a weight loss activity, hobby and chance to meet other like-minded fitness fanatics the popularity of jogging seems to be as popular as ever.
However one of the biggest problems people face is the fact that sometimes the only places we can go for a run can be dangerous and problematic. If you are lucky enough to have a lovely big park near you and enjoy running you'll know how fantastic it can be as a way to escape the city for a bit. The danger only really comes when like all other everyday activities the daily run lets us slip into a comfort zone and drop into auto-pilot.
I've seen joggers swerve surprised and furious drivers like dazzled deer as they were high-stepping across a road or junction ipod blaring, head held high and adrenalin pumping. I've even found myself doing the headlight mambo on one or two occasions and given my allergy to cardio work, it shows how easy it is to forget your surroundings.
The other main danger to runners unfortunately is a small proportion of the general public. Being attacked is a serious danger to runners. As the activity often decrees a need for wide open spaces away from highly populated areas it can make running alone far riskier than it should be. Coupled with the fact that the focus needed to go anther mile, keep up the pace and use of music to drown out the outside world often runners can find themselves at the mercy of unscrupulous muggers and attackers.
Wearing expensive trainers, carrying sought after mp3 players and often carrying mobile phones or wallets runners can present themselves as a lycra-clad payday for the petty assailant and when there are trees and bushes to conceal them it can be very hazardous for the humble runner.
So what can you do to avoid this sort of unfortunate eventuality?
1. Don't run alone – a training partner not only makes you harder to get to but makes training fun
2. Only carry what you need – I only take my house key in a zipped or buttoned pocket
3. Ditch the ipod – White headphones especially scream “mug me” and you will be amazed how much more aware you are using your hearing
4. Try to run in sufficient light – if you can't reflective clothing and portable lights are a must
5. Know your route/area – don't go off exploring by yourself, know where you can get help, leave a park or attract attention and be clear where exactly you are going and if it is likely to be unsafe at all.
6. Take some classes – biased I may be but every runner could do with some idea of how to protect themselves. Countless police officers have told me how mugged runners report attackers “coming out of nowhere” when the reality is they weren't paying enough attention
It is sad indeed that people can't pursue their hobbies without any sort of fear and while the focus of this article, I would like to reassure people that the risks are small but not insignificant. It always good practice to inform people when and where you are going out and when you expect to be back. It also makes sense to invest in a decent and reputable self defence course now and again to keep your skills sharp.
Knowing how to recognise danger and at the very least break free from assailants can save a lot more than cancelling your cards or claiming for a new mobile, aside from the mental and emotional trauma of being a victim of crime.