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Re: benefits of daily training?
I'm echoing what most folks have already said. Get to know your body's limits. An ounce of prevention is worth a pound of cure.
I also think it would be unwise to pass up an opportunity to spend time in a welcoming dojo with a different set of students and instructors. Even if in the beginning, you can't manage being "on the mat" daily. There is alot you can learn from observation. It's easier for me to spot a potential problem in a form when I'm watching others, and then can start to notice whether or not I do that too. So, I say, whether you're on the mat, or just observing, Show up!
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