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Fitness Tips for the Martial Artist

January 11th, 2010

My Health

1. If you have lower back pain, try to correct muscle imbalance by working out ambidextrously. Constantly rotating your lower back and hips in the same direction can produce recurrent muscle strain. Do the same number of kicks with your left leg as you do with your right leg. The same applies to punches and blocks.

2. Drink cold beverages during exercise since they leave the stomach more rapidly than warm drinks, thereby supplying the body more quickly with the fluid it needs. Contrary to popular belief, cold drinks don’t cause cramps.

3. Breathe more efficiently. The more regularly you exercise, the more efficient your breathing becomes. Improving your “wind” takes time, but it’s an important element of training, especially in martial arts.

4. A high-carbohydrate, low fat diet is still the recommended combination for better health and it’s also the winning formula that improves athletic performance.

5. If you have knee pain, exercise your leg muscles, especially the quadriceps (the large four part muscle group on the front of the thigh, which powers the knee movements). A recent study of athletes with knee pain compared the results of rest, anti-inflammatory drugs, quadriceps exercise, and other treatments, and found that the exercise was mostly responsible for complete recovery in 70% of the patients! The quads can be strengthened by leg extensions and leg raises, as well as by walking up stairs or hills.

6. Warm up, then stretch, then exercise. Stretching cold muscles can injure them. Warming up by jogging in place for 5 to 10 minutes will raise the temperature of your muscles, allowing for safe stretching. Your warm up will also increase your heart rate and blood flow and improve muscle function, reducing the chance of injury and increasing performance.

7. Be active. As many as 12% of all deaths that occur in the U.S. may be attributed indirectly to lack of regular physical activity, according to the U.S. Center for Disease Control. Here’s a benefit of martial arts training that should make everyone happy…life!

Joseph Galea is a contributing writer for Martial Arts Monthly magazine.

http://www.learnmartialartsonline.com
http://www.martialartsteachers.com

Posted in Fitness

Tags: Artist, Fitness, Martial, tips

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Let Martial Arts Help Get You Fit

December 23rd, 2009

My Health

Now According to the President’s Council on Physical Fitness and Sports, nearly half of American adults report that they do not exercise at all, and seven out of ten do so infrequently. Too many of America’s youth do not exercise at all, are overweight, and have poor dietary habits. “In 1999, 61 percent of the adult population were either overweight or obese and 15% of American children are overweight.” Obesity and being overweight have reached epidemic proportions in the United States. These weight conditions have been linked to increases in serious diseases such as heart disease, cancer, stroke, chronic obstructive pulmonary disease (bronchitis, emphysema, asthma), and diabetes. The good news is that the council states that, “the health of Americans would improve with modest but regular physical activity and better eating habits.” For this reason, the first and second priorities of President Bush’s Healthier US Initiative are: 1. Be Physically Active Each Day and; 2. Eat a Nutritious Diet.

There is probably no better time to start a martial arts program than right now. Every year, when the weather changes, it marks a point of decreased exercise for many Americans as outdoor activities diminish. Combine this with poor eating habits during holidays, it’s no wonder so many people make weight reduction their New Year’s Resolution. Martial arts provides necessary exercise as well as the discipline to make better eating choices.

President Bush’s initiative has a very simple formula: every little bit of e ort counts. The key to becoming ? t and healthy re- lies on the consistency of your fitness plan. “You don’t have to become a marathon runner,” the council states. Martial arts provides year round physical activity to provide your body with routine exercise that can help you reach and maintain appropriate body weight. Reaching this objective statistically improves your chances of avoiding certain diseases, and also positions you as a role model for other adults and children. Not to mention how great you will feel being physically fit.

Joseph Galea is a contributing writer for Martial Arts Monthly magazine.

http://www.learnmartialartsonline.com
http://www.martialartsteachers.com

Posted in Fitness

Tags: Arts, help, Martial

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Free Martial Arts Fitness Training Tools

December 14th, 2009

My Health

Fitness training is paramount for martial artists. Pad-up! Offer a free range of fitness calculators and tools to facilitate your martial arts training. The following suite of tools and information guides may be used as a metric to gauge the effectiveness of your training regime. Tools are also provided to help you select your most suitable martial arts discipline.
Body Mass Index for Martial Artists
Muscle tone is often important to martial artists especially when conditioning for a competition. Your Body Mass Index (BMI) is a measure of fat based on both your height and weight.

BMI Ranges
Underweight = Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30

The following tool will calculate your Body Mass Index. For more information regarding BMI see the information page offered by the NHS.

The Ideal Weight for the Martial Artist.
One of your performance metrics might be to hit your ideal weight. There are many ways to measure your ideal weight. Dr PP Broca introduced the “Broca formula” in 1871. This formula influenced the “Met Tables” in 1943 which were used until 1970. BJ Devine’s formula was introduced in 1974 and is used on many web pages today! In 1983 Dr JD Robinson introduced the “Robinson formula”. The popular Devine formula is not without its problems. While it works very well for men it suggests a far too lean weight for women generally, the problems are particularly inherent with shorter women. It is for this reason Pad-Up! have employed the Devine formula for Men and the Robinson formula for Women. The following tool will suggest your ideal body weight.

Martial Art Selector tool
Now that you ve assessed your current state, future objectives and performance metrics which is the best route to achieve optimum results and fulfullment? Pad-Up! Have devised a tool to help you select a martial art that best suits your needs. Our Martial Art Selector Tool Will ascertain the attributes you would like to be inherent in your ideal martial art and provide you with a “match score”. Hyperlinks to information pertaining to your best suited martial art(s) are provided. Analyse the kwowledgebase of information to ensure your decision is a well informed one.

Martial Arts and Weight loss
If your main goal is to loose weight the amount of calories burned by a particular discipline will be of interest to you. The Martial Arts Calorie Burn Calculator following tool will estimate the amount of calories burned during your workout.

Martial Arts Fitness Training – Calorie Burn Calculator for Running/Walking
Most martial artists complement their syllabus training with simple aerobic workouts such as walking and running. In which case you can calculate calories burned while running or walking with our Calories

Jeff Edward is a martial arts expert. The Martial Arts Calorie Burn Calculator following tool will estimate the amount of calories burned during your workout. See the tools at;
www.pad-up.com