So you're thinking of turning up to your local club and you're wondering what to expect?

Turn up in comfortable trousers (tracksuit bottoms) and a T-shirt. You don't wear any shoes and socks. Experienced students will be wearing a karate-gi (white suit). If you feel uncomfortable not wearing the suit just remember it's only a pair of traditional Japanese pyjamas.

The lesson begins with a warm-up usually taken by one of the senior students. There is a lot of  stretching to warm up the muscles and ligaments. It should warm you up, but just do as much of it as you feel comfortable with. Certainly don't push yourself beyond your limits. There are no special fitness requirements and no upper age limit.

The formal start of the lesson usually begins with a series of formal moves (kihons). They vary according to what colour belt you are. They will be demonstrated to you, but it takes quite a while to get in the swing of it. It doesn't help that the names of all these techniques are in Japanese, but after a couple of weeks you begin to recognise them and it begins to fit into place.

Formal moves are followed with combination moves (Renkei Waza) where those basic techniques are combined. This is usually followed by kata. Katas are the basis of karate: a series of pre-programmed moves. In essence you are having a fight against imaginary opponents. They are used as a training aid and an aim in themselves. If this is your first lesson you will just watch this part. Don't laugh if they cock it up - that could be you in a couple of weeks.

After this there is a series of techniques that you do with a partner (Yakusoku Gumite). Someone more senior will take you through a series of attacks and blocks. At the end of the lesson there may be free-fighting (Jiyu gumite), but as a beginner you won't participate until you get your karate-gi and some gloves to protect your opponent. The lesson finishes with warm-down exercises which your body will need.

If you are turning up with the expectation of doing loads of flying head kicks you may be a little disappointed. The emphasis is on gradual self-improvement and progress in karate is associated with growing self-discipline and concentration.

What next? Let's say you've found the lesson rewarding. You're tired, but you have a sense of satisfaction. It's still confusing, but you know you can get the hang of this. What happens now? Progress in karate needs a regular commitment. Two sessions a week would be the norm. You gradually work up through the belts. In our Association it runs yellow / orange / green / blue / purple / brown (brown has three separate layers in it) and black. Assuming you've been turning up regularly, you can grade every three months. A black belt could be yours in three to four years.