Shaved heads, tribal tattoos and sensei Kreese telling Johnny to ``sweep the leg'' in The Karate Kid -- all contribute to the mysterious aura that surrounds martial arts.

That aura may make martial seem impenetrable to many adults seeking a simple and effective workout. But the fact is, karate, judo and taekwondo training offer one of the safer high-impact workouts for those whose physiques are past their primes.

Many martial arts schools offer training geared toward adult beginners and mixed-level classes friendly to first-timers who are not looking to compete in tournaments, but simply to get in shape.

``It's not necessary to compete,'' says Kevin Cardona, who operates Family Martial Arts Academy in Kendall. ``It's a way of life, something you do every morning for holistic purposes, even just to stay in shape.''

Cardona's beginner and intermediate classes, typical of many martial-arts schools, range between 60 and 90 minutes long. They begin with ``exoskeleton warm-ups,'' which are bobbing stretches and reaches that increase flexibility and breathing. Next comes a high-cardio punch-and-kick session designed to improve form through repetition. Students then pair up and move on to practices for breaking falls, displacement and other styles of combat. The sessions end with a cool-down.

The atmosphere is what drew the Reggeti family to train at Family Martial Arts Academy.

``We loved the mix, the variety, the energy of all the people here,'' says Geraldine Reggeti. She began training eight years ago to get back in shape after a pregnancy.

She got husband Alejandro involved two years ago by getting him a gi (karate uniform) as a Father's Day gift, following a diagnosis of high blood pressure and triglycerides. At first he was skeptical.

``I was watching the classes and saying, `No, I can't do it, I can't do it.' One day she came home and said, `You're going.' ''

Since then, Reggeti says, he has lost weight and his triglyceride and blood pressure levels have dropped.

``It can be an intimidating thing to get into,'' he said. ``But it's fun and it's really worth it.''

Their son, Alejandro Jr., also takes classes at the academy, and appreciates the unconventional aspects of Cardona's training, such as weapons and form. ``It keeps you interested,'' he says.

The Get Up, Get Out column runs every other week. To share your unique workout experiences, e-mail dquinones@MiamiHerald.com.

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