Think ‘Kill Bill’ -- without the violence

The popularity of movies such as “Kung Fu Hustle” and “Kill Bill” vols. 1 and 2 has prompted an interest in all things martial arts. Now men and women looking for a unique challenge are using sword techniques in their exercise routines. The basics of those cool fighting moves are taught in “Forza: The Samurai Sword Workout” (Ulysses Press, 2005).

“Forza: The Samurai Sword Workout:” No black belt is needed to attempt this workout. Ilaria Montagnani developed it after years of training in martial arts (she has a black belt in Shorinjiryu karate), including Japanese-style sword fighting. The book begins with a brief history of the samurai, then explains the physical, mental and spiritual benefits of the workout, which Montagnani has dubbed “Forza,” Italian for strength. The workout begins with simple warm-ups for the upper and lower body, then segues to sword moves such as half cuts (swinging the sword from over the head to the center of the body) and diagonal cuts that go from above the shoulder across the body. A long dowel or a lightweight practice wood sword that weighs about a pound or two are recommended. The moves are not complicated; the intensity lies in the fact that both the upper and lower body are engaged while swinging a sword. All moves are illustrated with step-by-step photos. “I wanted to make the workout not intimidating,” says Montagnani, who lives in New York City and has developed Forza into a group exercise class. “You can narrow down the benefits of Forza to three things: an aerobic workout that burns tons of calories, a muscular workout that shapes the muscles every time you control the sword, and a moving meditation. The violence is taken away, so it’s a very Zen-like way of moving and exercising.”

Price: $14.95; available at bookstores.