The Choi-Bo System - Component 1 - Warm up & Cool Down Protocol

When exercising for health and wellness, an effective warm up and cool down should be an essential element of a complete system.  Some controversial research has shown warming up does not decrease injuries, however, this research was done on sports training/events.  Warming up before sports training/events such as football, rugby or tennis may well not decrease/minimize injury risk, due to the competitive nature of the training/events.  The purpose of Choi-Bo training is health and wellness, which is why in Choi-Bo we always warm up and cool down properly.  Furthermore, studies show 95% of heart attacks while exercising happen in the first 5-10 minutes of exercise.  At Choi-Bo we follow science and always warm up and cool down properly as part of Choi-Bo training.

We teach several unique ways to warm up for Choi-Bo training.  The common scientific approach to exercise training: general and specific warm up training.  But this is now becoming outdated with the latest studies taken out on dynamic stretching.  So, Choi-Bo training also uses a dynamic stretching warm up to aid neuromuscular efficiency before training.  In cooling down, our Founder, Anthony Aurelius has introduced a fully clothed back and shoulder massage, as research is showing this is much more effective at returning the human body to homeostasis than previous methods of cooling down after exercise.

Video forthcoming

The Choi-Bo System - Component 2 - The Static & Dynamic Stretch 

The Choi-Bo system incorporates both static (yoga-based) stretching and dynamic stretching in its system.  Both have there place in the complete system of Choi-Bo, as both have different benefits to enhance training and health.  For example, it is now becoming common knowledge that static stretching improves flexibility, joint stiffness and range of motion, it also calms the mind and so reduces stress, and it is also very effective at improving circulation.  However, research suggests static stretching can decrease  motor unit activation (or ease of movement) so it may often not be the best form of stretching to warm up the body properly before sports training.  Dynamic (more active) stretching however, increases motor unit activation (or ease of movement) and so is more effective as a method of warming up the body than static stretching before sports training.  So, in Choi-Bo we use and teach the value of both Static & Dynamic stretching as part of our complete system.

Yoga is becoming more and more popular today.  The Choi-Bo Static Stretch is a unique whole body stretch that has been designed by Anthony Aurelius who has been teaching yoga-based stretching exercises for over twenty years.  However, The Choi-Bo Static Stretch is a unique yoga-based stretch that stretches each muscle in the body on both the left and right side of the body evenly.  The Choi-Bo Static Stretch is an important part of the Choi-Bo system that has been designed to correct muscle imbalances (common with modern lifestyles) and so improve the integrity of the spine and joints throughout the body.

Video footage forthcoming shortly!

The Choi-Bo System - Component 3 - The Choi-Bo Technique 

Each Choi-Bo Technique is a sophisticated, integrated movement pattern in terms of biomechanics.  Choi-Bo techniques may look similar to other martial art/exercise techniques, but they are found to be very different when practiced or analysed in slow motion.

When performing The Choi-Bo Technique the largest segment (proximal segment) or core moves first, and the body then moves sequentially, each segment piece by piece until the smallest segment (distal segment) moves last.  This is called Sequential Motion.  The techniques also accelerate and decelerate naturally when performed in the air, but are very effective in terms of force generation when performed on target equipment.  This is called Functional Biomechanics.  In terms of the latest research into movement and neurophysiology, the majority of Choi-Bo techniques are contralateral to perform, meaning they are integrated on the left and right sides of the brain.  Scientific studies have shown contralateral movements can profoundly improve whole brain thinking, learning, and productivity.

'The quality of the exercises, movements or techniques you choose to perform - and indeed the overall quality of the workouts you choose to do regularly - will of course play a key role in ultimately defining the quality of your life later on!' - Anthony Aurelius

Good technique should be at the core of any professional exercise programme.  Indeed, exercise techniques and programmes should look to be constantly improved upon, to positively affect the health of the participants.  This is why Choi-Bo Master Instructors are taught Choi-Bo techniques with the aid of Dartfish software.

www.dartfish.com/en/software/dartfish-prosuite/index.htm

The Choi-Bo Technique Video footage forthcoming shortly

The Choi-Bo System - Component 4 - Choi-Bo Patterns

Choi-Bo Patterns are an extraordinary component inside The Choi-Bo System.  This component is the backbone to The Choi-Bo System.

Choi-Bo Patterns consist of combinations of Choi-Bo techniques, performed together to produce a sequence of flowing techniques.  Beginner-level Patterns consist of 5 Choi-Bo techniques, but Choi-Bo Patterns have been designed to continually progress, to gradually challenge cardiovascular endurance and fitness levels, but also uniquely in the fitness industry, Explicit and Implicit memory.  Currently, more advanced patterns consist of over sixty Choi-Bo techniques.

Choi-Bo Patterns may look similar to martial art katas, but are, uniquely different and serve a very different purpose - Body Awareness and the development of Consciousness.

It is important to work to stay conscious (in the moment) in life, and while exercising too!  And Choi-Bo Patterns are an incredible tool to help individuals to accomplish this.  Eckhart Tolle's book 'The Power of Now' expresses clearly the benefits of leaving the analytical, ego-based mind behind.  To accomplish this, one must look to deepen the connection between the mind and the body, and Choi-Bo Patterns goal is to help individuals to do just that.

Please read The Choi-Bo Technique

Exercise science training research is coming to a clear conclusion about training for health benefits.  Continual and gradual, progressive exercise in all three planes of motion (forwards and backwards, side-to-side, and rotationally [Frontal, Sagittal & Transverse] that continually challenges the Central Nervous System (CNS) is the most effective way to continually receive health benefits.  This makes exercising on a bike, stair climber, rowing machine or elliptical machine ineffective in terms of challenging the CNS.

'The value of an individual learning and experiencing the personal transformation and sense of wellness that happens when a person is consistent with their 'Choi-Bo Pattern Training' really is inspiring' - Matthew Bennett, Solicitor

The Choi-Bo System - Component 5 - Choi-Bo Combination Drills 

For a system to be complete it should have an aerobic and an anaerobic component.  Aerobic and anaerobic training challenge the body differently, and so have different adaption benefits on the body.

The effect that combination drills have on the cardiorespiratory system could be likened to short, moderately-paced sprints.  But as well as challenging the cardiorespiratory system they also develop speed and agility, as well as decisiveness.  With the level of effort that they require, they can stimulate the anaerobic energy pathway.  Not only do they challenge the body differently, but requiring more effort they also challenge the mind to be more fully engaged and so improve a participants ability to focus, commit and to follow through.

Choi-Bo is a superior system for long-term health and wellness purposes, so we train systematically, and our focus is to avoid over training.  Research studies have shown too much anaerobic training can cause high lactate levels, which can lead to fatigue and suppressed immune function in athletes.  Therefore, in Choi-Bo, although we do incorporate Combination drills/anaerobic training as a component to our system, we are aware of the studies on anaerobic training, and train with caution to stimulate the body and mind, and not over train anaerobically.

Many people desire to lose weight/body-fat, or simply keep lean through being committed to exercising regularly.  In more recent studies, interval training is proving superior for effective weight/body-fat loss.  Once a participant is properly warmed up, Choi-Bo Combinations Drills are ideal as a means to lose unwanted body-fat!

The Choi-Bo System - Component 6 - Defence Drills 

Defence Drills are unique in the fitness industry.  Choi-Bo, is non-contact, this means drills can be performed that are safe, FUN, and really exciting with a partner.  Blocks, kicks and punches are all developed in a friendly, non-contact exchange.  However, proper safety equipment is always worn to ensure the drills are completely safe.

Often working out in a class, or at home, or at a gym, you can work out in solitude.  In the common studio-type class you often face an instructor giving directions, and face the backs of the other individuals training in front.  Is this the most effective and enjoyable way to exercise as human-beings?  No.  We need positive social interaction and eye contact for Emotional Health!

Choi-Bo Defence Drills really are great FUN!  They also uniquely stimulate the mind and body to develop reflexes and excellent hand-to-eye coordination.

Partnership training is an important part of Choi-Bo training.  With mutual encouragement participants can train together and experience a respectful exchange of Choi-Bo techniques, while getting fitter and healthier partaking in Choi-Bo Defence Drills.  At Choi-Bo we do not do any sparring (where both sides attack for the purpose of winning) as we are not a martial art, Choi-Bo is simply an exercise programme for FUN, and long-term health purposes.

Defence Drills are performed on both the right and left sides of the body to ensure the less dominant side of the body (and brain) is challenged to develop.  This is important for whole brain learning and development purposes.  The safe, friendly exchange of non-contact punches and kicks performed at a slow pace is an exciting, engaging and uniquely FUN and stimulating way of training for fitness and health purposes, and brain development!

Video forthcoming!

The Choi-Bo System - Component 7 - Target Training

Target Training in Choi-Bo should not be compared to hitting targets aggressively or carelessly in other workouts/martial arts.  At Choi-Bo we believe in quality.  Therefore, in Target Training in Choi-Bo we look to further develop and refine The Choi-Bo Technique.  So, we block, kick, punch and strike targets such as focus pads and air shields, but always with the purpose of using and developing The Choi-Bo Technique.  In Choi-Bo we perform both aerobic and anaerobic target training drills for overall health, FUN and enjoyment.  But the purpose of Target Training in Choi-Bo is to gradually and progressively strengthen tendons, ligaments and joints, but primarily, bone density.

To date, scientific research is confirming the most effective method of exercising to promote bone density is 'high impact' training.  However, in research studies done on high impact training, it is found to be site specific.  Children who jumped off of boxes for 30 minutes, 3 times a week for 12 weeks increased bone mass in their legs and hips mostly, but not in their arms or shoulders.  This is why in Choi-Bo we use target training, to develop the whole body.

Target training in Choi-Bo develops cardiovascular conditioning, but also uniquely, inner-confidence.  Choi-Bo participants do, in reality learn self-defence skills here because The Choi-Bo Technique can effectively be learnt and applied in a self-defence situation.  Even someone very small or petite can learn to hit targets with power using The Choi-Bo Technique, due to Sequential Motion

Click here to read more about The Choi-Bo Technique

Lastly, the way this component is often taught in Choi-Bo schools/classes develops greater levels of focus and concentration in individuals.

Video Forthcoming

Component 8 - Resistance & Strength Training, Pilates & Somatics

The muscular system and also tendons, ligaments and joints need to be strengthened as part of physical conditioning.  This helps to prevent injuries such as strains and sprains in Choi-Bo training, and everyday life, but resistance training also can uniquely strengthen the mind, if it is used appropriately.  Furthermore, the core, or abdominal area needs to be trained systematically and properly and this should be at the root of any good exercise workout, routine or indeed system.  This is why in Choi-Bo we teach resistance training (mostly bodyweight exercises) in our system and exercises from Pilates and Somatics for core and overall conditioning.

Several research studies over the last fifteen years have confirmed that too much resistance training has a negative impact on human health.  The studies showed a clear decrease in mitochondria and capillary density in the body.  This is due to the characteristic of muscle adapting to the imposed demand, but rather, over adapting.  Research suggests today, that when training for health, resistance training should be just 5% of an exercise routine/programme designed for health purposes.  So, at Choi-Bo we do teach Resistance Training, Pilates and Somatics as part of our system, but it is one part of the complete Choi-Bo system, and is thus used appropriately.

Our Master Trainers and Instructors are also capable and knowledgeable in working with the latest gym equipment, because this can work well to further enhance physical and mental conditioning with athletes using Choi-Bo to enhance their sports performance training.

Video forthcoming

The Choi-Bo System

Component 9 - Personal & Character Development

In your life, you will undoubtedly encounter periods of change, conflict, uncertainty and possibly even chaos.  Your success through these periods and ultimately in your life will be determined by your strength of character and behaviour.  Both of these can be shaped by the decision to mold how you behave to follow a set of rules or principles that are desirable to you and acceptable to other people.  Principles provide a framework or basic structure for defining and refining a person's character.

Numerous successful leaders throughout history have consistently used principles to shape their lives and to guide their decisions.  The closer a person's behaviour follows the set of principles he or she lives by, the stronger the person's character will become.

The principles of Choi-Bo: Responsibility, Authenticity, Awareness, Self-Control, Courage, Compassion & Mastery can be used as a guide so that you can live a principle centred life.  Doing so can have tremendous benefits for your life, for others and for society in general.  To change the world for the better, the first person we must all start with is ourselves!

Please click here to read - Our Mission

Video forthcoming