Evolution interclub 11.5.13

11/5/13- TMA @ Evolution Interclub Part Deux

Report by James fisher.

Some of Total Martial Arts’ Thai Fighters went up to Leicestershire for a day of interclub action.This is  a safe way to spar with someone you have never met, as well as meet like minded people who have  a passion for Muay Thai.

3 x 1.5 Min Rounds Light Controlled Contact

Ben Bullock

Ben entered his 1^st Interclub against a stronger and heavier opponent. Ben did well using his speed to get in and out and land combos, he utilised his kicks and worked tried and tested combos very well.

Dan Johnson

Dan stepped up for his 1^st interclub. He made good use of his reach, landing strong jab cross combinations followed up with kicks, used different combinations well. Dan covered well when needed and countered well, he stayed strong when under pressure and came out each round with a smile on his face.

Wayne Hall

Wayne is one of our newest members and has been eager to do an interclub for a while, this was perfect for his 1^st interclub, matched against a taller rangier opponent . Wayne did well in closing the gap on his opponent getting in and out landing good punch combinations, Wayne used his kicks well and did well to keep his opponent on the back foot pressing forward and taking the reach advantage away from him.

Luke Bush

This was Luke’s 3^rd Interclub and with each bout Luke improves. Luke showed he’d been learning the combos taught in class well, getting in landing shots then getting back and moving off centre. Luke got really stuck in and carried himself well in each round, was very good at listening to corner advice and reacting to his opponents style and technique.

Alan Brassington

Alan had 2 Bouts. This was a really good test on him physically as well as mentally.

His 1^st opponent was shorter and stockier so Alan had reach advantage that he used well, for the most part this was a boxing match with a  few kicks. Alan did well to check kicks and counter punch using a variation of combos.

2^nd Bout- Alan was against someone the same age as his son, Alan was relentless with his multi punch combinations executing the back hand at every opportunity, both guys threw great punch kick combinations, Alan covered up and countered well showing that he is still learning the combos and using them at the right time.

James Fisher

James had 2 Bouts in 1 day, the 1^st bout was very fast paced, James moved in and out, finding range with strikes then landing kicks, some good clinch work, covered up countered and utilised reach well.

James 2^nd Bout was more technical involving a clinch war and a game of kick for kick with his opponent, this was good as both competitors got to work technique and skill without risk of getting hurt. James managed to work his reach well kept his guard up, used some push kicks and a nice spinning back fist. James Worked on footwork getting in and as well as covering up and countering.

Thank you James for this report

Injuries in excercise- knee pain

One of the most common injuries which men and women face after doing exercise is knee pain. This can be caused by many things:

-         Overstretching when doing lunges or squats.

-         Not warming up.

-         A violent tackle in football or rugby.

-         Slipping when running or jogging.

If you do not recall falling or slipping but believe you are suffering from more than just an aching muscle, you could have the following symptoms:

-         Sharp pain along the top and bottom of the knee cap.

-         Sharp pain in your quadriceps.

-         When rising from a squat of lunge the pain dramatically

increases.

If the following symptoms look and feel familiar you could be suffering from Patellar tendinitis, which is an inflammation of the patellar tendon, which is located just beneath the knee cap. It is classed as an overuse injury.

To reduce the swelling and ease the pain you could do the following:

-         Consult your Doctor

-         Reduce pain and swelling by placing ice on the injury and taking paracetamol or ibuprofen.

-         Release muscle tightness by foam rolling your legs. Stretch these areas aswell.

-         From standing come up on the balls of your feet and then lower your heels to the floor. Now raise your toes up. This could strengthen the muscles in your knee and ankles, thus preventing future injury.

After doing these stretches, exercises and placing ice on the pain, the swelling should slowly reduce. Try not to do too much exercise as soon as the pain has gone, as the tendon may still be weak, which would result in another injury.

Here at Total Martial Arts we can help you stay fit and healthy, with help from our team of experts you can train in a safe environment. Call today on 07765202363 or visit our website www.totalmartialarts.org.uk  www.martialartsswindon.org.uk

Raise that rate

As you reach middle-age your metabolism can begin to slow down which may lead to you putting on weight. However there are some simple ways to give your metabolic rate a boost and fight this. The main way to do this is by increasing your resting metabolic rate, which can be done through building muscle mass.

For women to achieve this they will need to lift quite heavy weights to get the desired boosting results. An ideal plan would be to do a total body workout up to three times a week, ensuring that you use weights that are heavy enough that you can only lift them around 10 times before needing a rest. Do around three sets of each move.

Your diet can also play an important part in boosting your metabolic rate. You don’t want to follow an extremely low-calorie diet as these can reduce your muscle mass and lead to your metabolic rate slowing down. Studies in the US have shown that following a low glycaemic index plan could be a big help in boosting your metabolism, and these same studies showed that people on these diets had a lower drop in metabolism than those following a low-fat diet.

The principles of performing a good excercise

A Good Base

When participating in any sport, especially Kickboxing, a good base is needed. When moving limbs away from your body, in kicks or punches, a load is created which affects the centre of gravity and which has the potential to pull you over. The further you move your limbs away and the heavier they are, the stronger your base has to be to counter their force.

To produce power in kicks or punches you need to push against the ground to load the power into your muscles. If your feet are not firmly planted on the ground then you will miss out hugely on the effect. Balance can also have an impact on your base. The better your balance then the stronger your base will be.

Imagine what stance would feel most secure if someone was trying to push you out of position. You should stand with your feet against the ground with knees slightly bent, so your foot feels connected to the ground and a good balance between the front and back of your foot. Make sure you still maintain a bouncy feel in your legs, so that they’re not too tight.

The Axis

It is important to keep your body centered around your spine when performing an exercise as the angle of your spine will have an influence on your balance, the production and transfer of power and your direction control.

You should also make sure to keep your shoulders square and parallel to the ground. If you push with an uneven shoulder level then you will increase the load on your spine. Any kink in your spine will put extra stress on your joints, taking away power. In the end energy is wasted and you will reach your breaking point much quicker.

Good spine alignment is achieved through a good base and through engaging your core muscles to give you good balance and a strong form.

Abs In

Activating your core when exercising can bring about many benefits. It helps to connect your upper and lower body, to increase the power they can produce together. It helps transfer power from the bottom to the top of your body. It helps create stability and a strong form, which is essential in an exercise such as Kickboxing which requires balance and the maintenance of form.

Activating your core can also help with the second exercise principle, the axis. It helps protect your spine and keep the angle of it straight, enabling you to have better alignment.

Why am I doing physical training?

This is a question I am sure we have all asked at some point. The answer depends on your own personal goals. But remember that if you are not fit then your skills as a martial artist or kick boxer can be compromised. So with that in mind the most common reasons for doing physical training are the desire for cardio vascular fitness and weight management. To succeed in these you need to be working at different levels within your training, and within your MHR or Maximum Heart Rate. So here is a general overview and explanation of MHR and the % at which you work for different goals.  The heart is a muscle that pumps blood round the body, so it can be developed and trained to be stronger. This will increase your fitness and well being.  Your MHR can be worked out as follows:-

Take the number 220 bpm (beats per minute) and subtract your age so for me being 41 years old my MHR would be 179bpm.  Now the percentages at which I train are in different zones and have different results. The following page will give you a guide as to where you want to be during your training. But as everyone’s age is different then you all have to do your own math to find out how many BPM = what %

Warm up – 50 – 60% of your MHR – This zone is the least intense. You are in it just to warm up or cool down, in order to prevent injuries

Fat burn – 60%-70% of your MHR – Stay in this zone if your goal is to lose weight. Your body is fuelled by 10% carbohydrates, 5% protein and 85% fat. The actual number of calories burned per minute will be less than in higher zones, but you will be able to maintain exercise longer.

Cardio – 70%-80% of your MHR – Also called aerobic zone. In this zone you will get the greatest health benefits overall. Your heart and lung capacity will increase and so will your overall fitness, and you will be able to exercise for longer. Your body will get 50% of your calories from fat, 50% from carbohydrates, protein burn will be minimal.

Extreme – 80%-90% of your MHR – Also called anaerobic zone.  This is highly intense exercise and should be limited to no more than 10 – 20 minutes. Your body’s ability to consume oxygen will increase. If you push too hard your body will start to produce lactic acid. Your body will burn 85% carbohydrates, 15% fat, and minimal protein

Max – 90%-100% of your MHR

You are pushing you heart to the limits, and should consult with a medical professional to check if it is safe to do so.

The de-stress list

We all know that getting stressed on a regular basis can cause high blood pressure and other medical problems. However many people struggle to cope when it comes to controlling and managing this stress. This article is all about the best ways to control your stress.

1. Work out what is causing your stress or anxiety this could be for example work, family, or neighbours.
2. Don’t get worked up about things you can’t control.
3. Sometimes it’s best to let it out, one of the best way’s is to attend a martial arts class at Total Martial Arts Premier Academy
4. Ask someone else for help it’s not a sign of weakness or inferiority and anyone who says otherwise is wrong.                                                                  .
5. Be positive if you want to succeed you must be positive, being negative and saying I can’t before you’ve actually tried will not get you anywhere as we at Total Martial Arts say- there is no such word as can’t.
6. Be patient, I am disabled, the only way I have got any movement today in the left side of my body is through effort and a great deal of patience.
7. Have fun, laughter is by far the best stress reliever and will make you forget what you were even getting stressed about.
8. Get some rest you will be able to cope with the problem better when you have replenished your energy.
9. Relax,  this will allow you to think clearer and may present a possible solution.
10. Remember no one is perfect, this the most important thing on the list so if you remember nothing else remember this point!!!!!!!!!
11. Exercise regularly , this might sound a bit strange, occurring on a list of ways to relieve stress but regular exercise can boost your self esteem which will make it easier for you to mange your stress.
12. Treat yourself spend time and money on yourself and you will feel better!!!
13. If this list hasn’t helped then you should speak to your doctor.

Muscle aches and stiffness after class

Anyone who has ever attended  classes at Total Martial Arts Premier Academy is familiar with the soreness and stiffness that may follow a lesson. This soreness can appear shortly after the end of the lesson. It can also be delayed a day or two — a common condition known as delayed onset muscle soreness. Fortunately, there are some things you can do to help alleviate your muscle ache.

Cause

When your body attempts a physical activity too strenuous to be accomplished with its normal means of energy production — such as lifting heavy weights — your body will generate additional energy anaerobically, which means without sufficient oxygen. Lactic acid, or lactate, is generated when your body adapts to this unusually difficult physical challenge. The lactic acid itself does not actually cause muscles aches and soreness, however. That is merely a symptom your body uses to tell you to give your muscles time to rest and heal. Repeating a difficult workout, or a similar workout that targets the same muscles, while still sore can lead to tears and other injuries.

Healing

For a day or two after the exercise that caused a particular muscle’s soreness, (if soreness lasts that long) ice the affected area to soothe it and encourage it to heal. If it is still sore after that period, switch to heat treatment to help your muscles relax. Stretching thoroughly and carefully before and after your workout can help reduce the amount of lactic acid build up in your muscles, which will reduce the amount of soreness you feel.

Diet

A healthy, balanced diet that includes plenty of vitamins and minerals will help your body heal effectively by giving it the tools it needs to repair and rebuild your muscles. Antioxidant-rich foods, such as berries and dark green vegetables, will also aid in the recovery process. Eating nutritious carbohydrates, such as whole grains, and lean proteins, such as fish, will ensure that your body has sufficient materials to repair your muscles.

Medical Treatment

In most cases, muscle aches, stiffness and soreness are not a serious problem. Usually, they are merely a normal side effect of your workout and mean that you are working hard and getting stronger. However, consult a doctor for proper treatment if you experience severe, unusual pain or cramping; pain that lasts longer than about three days; severe weakness or inability to move; or symptoms such as fever or vomiting

The top four misconceptions about Kickboxing

The Top 4 Misconceptions about Kickboxing

1. What will Kickboxing do for me that the gym won’t

Now I am going to be blunt here, so please don’t be offended.  Kickboxing will not do anything for you.  NEITHER will the gym do anything for you.  Only you can do something for yourself.  If you go to the gym and sit around for 20 minutes chatting and looking at yourself in the mirror or working out half hearted then what can you expect to achieve?

Likewise, if you came to kickboxing and we let you work at a slow pace and didn’t really push yourself then what will you gain? (By the way, we never let this happen in any class, if you are holding pads for your partner you are encouraging them, if you are working then you are working 100%, if you are standing about chatting – then you are doing star jumps!)
2. “I have to be fitter before I start Kickboxing”

Okay, so here is a classic statement I hear all the time at Total Martial Arts Premier Academy whether it is on the phone or face to face.  My answer is simple and honest, we have beginners classes FOR BEGINNERS!!! We wouldn’t dream of chucking you in with a group of our advanced students, not that they wouldn’t make you feel right at home by the way but because its not fair on you (or them).

Kickboxing is as tough as you want it to be. If you’re into intense workouts – you’ll find one. If you’re into taking your time, and going at your own pace – you can do that too.  Just do what feels right for you. Do your best, and slow down when your reach your limits.

Every time you come back to it, you’ll find that your limits get smaller and smaller, until you can do a full 50 minute workout at full speed.

3.  I love the fitness but I’m not into bowing or grading

Honestly, if you cannot show respect for someone else then Total Martial Arts Premier Academy is not the place for you.  We treat each other with respect whether this is through bowing to each other, shaking hands, being friendly or just behaving like a civilised individual, respect is a major aspect of our club.

I don’t want to grade.  You know I can certainly understand why people do not like to be tested, it can be daunting and unusual in our instant access, instant gratification society.  But you know grading or testing for your next belt is one of the most important aspects of any martial art training.  Ultimately, it is a method of goal setting which allows the participant to benchmark their current fitness or ability and have a clearly defined set of goals they can work towards achieving.

Total Martial Arts Premier Academy is a Black Belt Academy, this means we are constantly striving to help each and every student achieve Black Belt excellence.  So unless you are only training in Cage Fitness then you’ll be expected to grade and you might not like it at first but TRUST ME you’ll enjoy the process and you’ll see and feel the benefit too!

3  I am really worried about getting injured

This always makes me smile it seems that our students are really accident prone OUTSIDE of the class.  Whether they are lifting a dog into the car or tripping over their children injuries directly from Kickboxing are really very few and often minor such as strains.  We are NOT a fight club, if contact is made in our Kickboxing classes it is LIGHT.  If contact is made in our classes it is CONTROLLED.  Everyone involved in contact drills wears the full protective kit.

4  “I’m worried about it all being full of sweaty men” (normally this comment is from a woman)

Yes there are a few sweaty men present in each class, likewise there are a few sweaty women but above all the class is full of ultra-friendly likeminded people who have all arrived at class for the same reasons – to get fit, to learn to defend themselves, to improve other sports, to lose weight, to gain self-confidence etc . Students are encouraged to bring spare t-shirts to change into if they are likely to become too wet.

Also, for women wanting to train in a female-only environment, we have a ladies-only class.

The best way to learn more about our classes is to come along and take our 2 week Free Trial.  On the 2 week Free Trial you will get the chance to sample as many of our classes as possible..  The 2 week Free Trial will help you to understand how Total  Martial Arts Premier Academy WILL help you to achieve your goals and WHY we are a rapidly expanding academy of martial arts.

So what are you waiting for??  Call us today on 07765202363 or visit www.totalmartialarts.org.uk     www.martialartsswindon.org.uk

Winners never quit!!

Someone once said, “Winners never QUIT, and QUITTERS never win.”

The greatest story ever told about winning is a little story about a race between two animals. This race was between a rabbit and a turtle.

You see, most people who QUIT, trick themselves by doing what the Hare did…. They tell themselves that they aren’t QUITTING but they are going to ‘take a little break.’ Do we think that the tortoise ever wanted to take a break? I think so…I also think that the tortoise also knew that one of the hardest parts of accomplishing any worthy goal is getting started…and once started, a winner just keeps on going.

The tortoise and the hare story is a great metaphor about earning a black belt. The person who methodically attends two or three classes per week, EVERY WEEK. Always gets to black belt before the person who attends every day and has to take time off two or three times a year.

Reading this. Can you name some areas in your life where you are holding back or taking a little break? Now I ask you, how can WE help you get back on track?

Advanced level Kickboxing grading this weekend

Seven students graduated to advanced level belt promotions this weekend in a gruelling 3 hour testing session.

The afternoon started with a 30 minute fitness test where students performed 2 minute sets of exercises to exhaustion such as push ups, sit ups, knee tucks, mountain climbers etc.

After a brief rest, students moved on to an hour of sparring and bag work, followed by a final hour of technical testing and syllabus work.

It’s fair to say that each and every one of the seven earned their new belts and the instructor team is extremely proud of them.

ROLL OF HONOUR

Alethia Reid – Kickboxing- Purple belt

Craig Wheeler – Jun Fan Gung Fu-  Green belt

Sarj Hadani – Jun Fan Gung Fu -Green belt

Muri Balogen – Muay Thai – Green belt

Alan Brassington – Muay Thai –Green belt

Nathan Fisher – Muay Thai – Green Belt

James Mcquillan – Muay Thai –Blue belt

Alethia after her advanced level Kickboxing grading last weekend