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We've long known that self-defense is a good backup skill to have, but when we wanted to know how good of a workout it really is, we went to Tayah Kansik for the details. She told us who should try it (Kansik says anyone can learn it, as long as its in a contained environment, and starting at a young age is ideal), what kind of workout you can get from a DVD (her advice: a "DVD is a great place to start, and is a confidence builder" but it is better to be in a class environment to get more interaction and be able to learn a constant variety of moves and training tips) and more below.

That's Fit: Why do you think self defense makes for a great workout?

Tayah Kansik: From an early age I have competed in most sports from dancing to athletics. I was always fascinated by fighting scenes in films so I decided to take up Thai Boxing. The benefits of martial arts have conditioned me to be disciplined in mind and body. The workout is as hard as the individual wants to make it. The more you put in the more you get out! Many other classes that are taught may only concentrate on separate training, i.e., cardiovascular, endurance, muscular strength, toning, core stability, technique and/or agility. Self defense hits all these areas. Good technique, fitness, strength and speed come with practice and patience.

TF: Following along with an instructor is one thing, what is important to consider when thinking about applying what you've learned about self-defense to real-world scenarios?

TK: The most important thing to remember is be realistic! Most fights on the street last a matter of seconds, where everything applies -- i.e., weapons, alcohol, etc. So judge the situation and, above all, if there is a way out without contact take it!

TF: What other things -- outside of taking a self-defense class or following a DVD -- can help a person be better at self-defense?

TK: Fitness plays a major part not only in everyday life but in any fight situation.Three-fourths of of fights come down to fitness. If the attacker is a lot stronger than the victim, but victim is a lot fitter they have the opportunity to escape by running away. This is where cardiovascular [ability] and endurance play a major part in self defense. As a personal trainer I would definitely recommend running, strength work, weight training and agility and core stability work which can be practiced in most balance classes in gyms to help increase hand-eye coordination.

Have you taken a self-defense class? Do you think you should take one?

Fore more get-fit advice, check out our post on free-weight training vs. machines, and our tips for effective weight training.