This is an excellent guideline for a well-rounded martial artist. You can see how something like this becomes a lifestyle.
1) Yoga - once a week for one hour. Remember not to rush it, and use good technique.
2) Strength Training (Nautilus or free weights) - twice a week for 40 minutes. Light weights are fine.
3) Walking - 30-45 minutes a day. Use good shoes.
4) Glycemic Index/Load diet - eat lightly and nutritiously every three hours
5) Warm-up exercises and Calisthenics - 10 minutes every morning, such as jumping jacks or katas. Very important. Gets your blood flowing. You can do another 10 minutes in the middle of the day also.
6) Stretching after walking, strength-training, or any long physical activity. The latest scientific research (only in the past seven years!) shows that stretching is important after your athletic activity and not before it. In fact, stretching before your athletic activity can actually hinder your flexibility and performance. Stretching afterwards helps you recover faster, and increases flexibility.
7) Religious duties such as attending mass, prayer, reading the Bible, Bible study, sabbaticals, and observing religious holidays and occasions. Helps to build confidence, clears the mind, and sets you straight. Nothing is more powerful than reading the Bible, or whatever religious literature that you read.
8) Meditation - Twice a week at least. It can be something as simple as lying down and clearing your mind, or you can do Tibetan, Zen, etc...
9) Massage - At least once every two weeks. Any kind of massage. Can be short as 15 minutes.
10) Visiting the doctor, and getting your yearly checkups. Getting to know your body, and educating yourself with health science.
11) Getting eight hours of sleep a day. It is preferable to sleep before 12:00 midnight. Wake up early every day so you can expedite your daily activities.
12) Taking the time to spend with your friends and love-ones. This is very important. Time is short. Attend social and cultural functions.
13) Reading martial arts literature. You can't improve unless you study. This may also include watching videos and attending seminars.
14) Reading health training literature whether it is strength training, running, aerobics, or general health. Education and study are very important for self-improvement. You get a lot of tips this way.
Source: http://boards.historychannel.com/thread.jspa?threadID=700019911&messageID=700287048
Tags: Guidelines Martial Artist Training Yoga Strength Stretching
