10 Ways to Beat Exhaustion

admin | August 14, 2009

In the high heat of the summer, especially when you are exercising, your body temperature starts to climb. Your body has its own way of dealing with this problem. It sweats! Depending on how high your temperature begins to rise again, the sweating returns. This sweat-evaporate-sweat cycle can happen many times a day.

But watch out! If you push yourself too hard during Martial Arts practice on really hot days, you can become very sick. You may have:

cool, clammy, pale skin

a dry mouth

a weak, tired feeling

a headache

dizzy spells

muscle cramps

nausea, and sometimes vomiting

All of these signs may mean you are suffering from a problem known as heat exhaustion. Heat exhaustion happens when your body loses an unusual amount of water and salt, mostly through sweating. (Ever noticed how sweat tastes salty?) If you notice the signs of heat exhaustion, get out of the heat, sip some cool liquids, and let an adult know. You should probably be seen by a doctor.

Luckily, it takes time for heat exhaustion to develop, and it can be prevented. Learn to:

Get out of the sun right away if you show any signs of heat exhaustion.

Avoid exercising at the hottest times of the day, usually between 11 a.m. and 4 p.m. in the summer.

Shorten your exercise periods in temperatures higher than 82 degrees Fahrenheit.

Drink water, or sports drinks if you are sweating a lot.

Drink lots of liquids, even before you are actually thirsty. Don’t gulp, sip!

Avoid staying in closed, hot places.

Avoid caffeine; it speeds up fluid loss.

Try to cool off if you are feeling very hot.

Wear loose-fitting clothing in natural fabrics, like cotton, so sweat can evaporate.

Wear a shady hat with vents.

Remember, the sun is a powerful thing. Use sunscreen, drink lots of fluids, and watch out for your friends and family! Stay cool!

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

5 Nutrients Athletes Need Most

admin | August 13, 2009

Martial Artists are some of the best-trained and well-rounded athletes in the world. Because their bodies are their principle tools, their muscles can develop in ways that prepare them for almost any challenge that might come their way. They also rely on their intellects to help them analyze, strategize, and execute their best moves. Master Martial Artists are able to maintain their bodies and minds in top condition through good nutrition. Here are five nutrients that are critical to your best performance, on the dojang and off.

Bag Work Tips

admin | August 12, 2009

Bag work is essential for Martial Arts training since it helps build power and stamina. The good thing is you can focus on perfecting technique and focus on building power by breaking down your technique in steps.

You can increase your stamina and endurance by breaking your work-outs into rounds and giving yourself rest time in between in order to recuperate. You will need to breakdown your workouts depending on what area of your training or individual techniques need improvement.

If you are looking to improve speed, but not lose power then you will need to keep your rounds short 1 to 2 minutes and also your rest periods short 30 seconds. Focus on moving around the bag throughout the workout to improve footwork and perform the techniques with lots of speed. Plan what techniques you will use per round, for example you might want to only work on hand techniques for one round, then only kicks, or only spinning kicks.

If you want to focus on only power, then you will need to keep the rounds longer 2-3 minute rounds, and your rest period at a minute to ensure full recuperation. Perform techniques with full power, and work on aiming as well.

Mixing up Speed and Power training with only Power training is the ideal training schedule. Bag work is also an essential part of sparring practice. It gives you a chance to work on combos and it helps you improve footwork while delivering your techniques to a solid object. It gives you an opportunity to get comfortable with ducking, weaving, blocking, and hitting without the pressure of actually getting hit.

Plan to include Bag work at least 3 times a week to your training as an intermediate and advanced Martial Arts Student.

Better Breathing for Peak Performance

admin | August 11, 2009

Inhale, exhale, in, out. Breathing is one of the most natural functions of our bodies. Or is it? In spite of its importance, many of us have developed shallow and uneven breathing habits. Effective breathing can make a measurable difference in martial arts performance.

When you inhale, or breathe in, the air you take in goes through a multi-step filtering process before reaching your lungs. Specialized lung structures extract oxygen and leach it into your bloodstream, where it travels to various oxygen-hungry tissues, such as the brain and the large muscles. This cycle occurs tens of thousands of times each day, unnoticed, until you really push yourself in Martial Arts class, and discover how much work breathing can be.

With additional exertion, or work, the process picks up speed, trying to accommodate the body’s increased demand for oxygen and blood. The heart pumps faster, attempting to meet the demands of muscles engaged in high activity, demands not only for oxygenated blood, but for the removal of waste carbon dioxide. Within the lungs, oxygen-rich air is exchanged for carbon dioxide in millions of small delicate sacs termed alveoli, minimizing premature muscular fatigue and compromised mental alertness. In other words, even unremarkable breathing habits and techniques, however, can have a profound impact on athletic performance, namely in the Martial Arts. Frequent kiai’s (shouts) for example, ensure smooth inspiration and expiration. Regular deep breathing, because of its effectiveness in removing carbon dioxide and increasing oxygen levels in tissues, can allow for greater stamina, strength and mobility, as well as greater mental focus, all of which are hallmark of excellence in the Martial Arts.

Although theories and techniques concerning breathing are in abundance the most simple breathing exercise that still works today is …standing in a loose parade rest position, bring both arms over your head in a circular motion and breathe deeply through your nose; as your arms halfway complete the large circle, push them out in front of you as if to clap (but don’t). During that pushing action, exhale sharply through your mouth, then drop your arms and begin the action all over again. These motions should be repeated about ten times. Then you should let your arms hang at your sides, pressing your shoulder blades together and inhaling through your nose; then bring hands forward as if to clap below your waist while exhaling through your mouth. This simple exercise insures that your lungs will get the correct amount of oxygen while you…complete your workout for that day.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Ballet Moves to Improve Your Kicks

admin | August 10, 2009

Kicking can be the ultimate weapon in the arsenal of the Martial Artist as well as an excellent demonstration of grace and control.  There are two ballet concepts that may improve your Martial Arts kicking technique: balance and extension.

 Balance develops through a process called centering.  Extension can be improved with stretching exercises.  Centering exercises should be done before each workout in order to create a balance among your pelvis, spine, neck and head.  Balance allows you to perform great kicks while maintaining your stance.  Extension can improve the range and reach of your kicks.

 Outside of the martial arts, ballet is a discipline that is noted for athletic and graceful kicks; it has been looked to by everyone from football players to soccer stars for superior conditioning tips.  These ballet-inspired centering and extension exercises will help build and maintain kicking strength, power, and control.

 ·        Stand up straight, shoulders back, spine up-right, feet parallel.  Roll through your foot; flat ball toe and then reverse it toe ball flat.  Repeat four times on each side.

·        Beginning in your parallel position, go up on your toes.  Slowly go into a plié position, (bent knees)-remain on your toes.  Go down as far as you can and hold it for four counts.  Rise onto your toes, while still in plié.  Once your standing straight up, remain on your toes for four counts.  Then, release, placing the heels back to the ground.  Stand with your feet turned out and do the same thing.  Repeat this exercise until you can stay on your toes, both standing and with knees bent, for sixteen counts.

 One of the most effective ways of the most effective ways of developing exceptional kicks is through dynamic stretching, since it can maximize the extension, or reach, or your kicks.  You can use a “barre” to help you reach your maximum level of stretching potential.  If you don’t have access to a barre, you can use the back of a chair, the banister on a staircase, or a counter top.  To use this technique effectively, place your feet in the parallel position.  This exercise can be a bit taxing, so stretch only to your comfort zone, then take it a bit further each time you stretch.

 First, stand parallel facing your barre.  Place your right foot atop the barre.  Take your right arm and stretch your body away from your leg as if you are trying to become parallel with the barre.  Next, take your left hand and stretch toward your right leg and reach for your foot.  Straighten back up, then, grab your right foot with your right hand and take the foot off the barre while turning away from the barre.  At this point your right leg is in the air, but you have a hold of the foot, get the leg as straight as possible.  Now, move toward a split position; keeping in mind your limitations.  When you’ve arrived at your split, place your head to your knee.  Repeat this exercise on your left side.

 These exercises should become part of your workout routine.  You can also do a lot during your everyday activities by simply paying attention to your posture, standing on your toes for a few minutes a day, or even skipping steps when you walk up a flight of stairs.

Talk with your instructor about other ways to improve your kicks.

Have Fun - Train Hard - Train mart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Benefits of Competition

admin | August 9, 2009

Competition has always been a force that motivates people to try as hard as they can to give 100% effort to succeed.  While for some, competition can seem daunting; we all become our best when we are put to the test.  There are two forms of competition that are taught in Martial Arts: Self-Driven and Peer-Driven.  Unlike many other activities where the main focus of competition is to defeat another person, the competition in Martial Arts classes emphasizes learning, which results in a positive competitive spirit among all students in the class. 

Self-Driven competition relies on a student’s own desire to progress in rank and thus learn more advanced skills.  This is a goal-oriented, motivational force that keeps students driving towards their goals.  From the first day of class, students begin to develop this character trait, which has a significant impact on their training and other aspects of their lives.  When students are self-driven, opportunities that arise in life are met with confidence and motivation.

Peer-Driven competition is even more natural.  Students motivate each other by advancing through the ranks as a group.  Just as great sports players can inspire better efforts from their teammates, highly skilled Martial Arts students help others to perform to their own potential.

Martial Arts offers students unlimited opportunities for success by using the competitive spirit in positive ways.  Students learn that they can be winners every day, because when you are learning, you can never lose!

Sincerely,

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Better Breathing For The Martial Artist

admin | August 9, 2009

Breathing is one of the most natural functions of our bodies. In spite of its importance, many of us have developed shallow and uneven breathing habits. Effective breathing can make a measurable difference in your training.

When you inhale, or breathe in, the air you take in goes through a multi-step filtering process before reaching your lungs. Specialized lung structures extract oxygen and leach it into your bloodstream, where it travels to various oxygen-hungry tissues, such as the brain and the large muscles. This cycle occurs tens of thousands of times each day, unnoticed, until you really push yourself in Martial Arts class, and discover how much work breathing can be.

With additional exertion, or work, the process picks up speed, trying to accommodate the body’s increased demand for oxygen and blood. The heart pumps faster, attempting to meet the demands of muscles engaged in high activity, demands not only for oxygenated blood, but of the removal of waste carbon dioxide. Improved breathing habits and techniques, however, can have a profound impact on athletic performance, namely in Martial Arts.

Regular deep breathing can allow for greater stamina, strength and mobility, as well as greater mental focus, all of which are hallmarks of excellence in the Martial Arts.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Bowing in Martial Arts

admin | August 8, 2009

Bowing at the dojo is an example of a group ritual; thus, the primary behavior source is group learning.

The word “Ouss” is a Japanese word that means “hello/goodbye/how are you doing/ thank you”; it is a universal way to communicate respect in martial arts, similar to how people say “Aloha” in Hawaii. Bowing is also a way to show respect; thus, bowing and saying “Ouss” are done together.

Many Western people think that the underlying meaning of bowing is worship, and do not like to bow to people for this reason; thus, some martial arts schools refrain from the practice of bowing to increase their membership. However, this notion is incorrect, for bowing simply is a way to communicate respect and humility. Humility is not a core value of individualistic cultures such as Canada, so perhaps this is why some Canadians are confused about the meaning of bowing, thereby finding it offensive.

At our school, there is a social script that dictates the order in which bowing should be performed, with each bow symbolizing something different.

Beginning:

§ Bow upon entry to the dojo: Shows respect to dojo as a sacred place where you are your “highest self”; thus, swearing and negative attitudes are not appreciated.

§ Bow to any instructor or black belt that you see: This includes getting up off the floor from any stretching that you may be doing, and is done to show respect for the knowledge and accomplishments of the other person.

§ Bow to your classmates who may be stretching or in the change room: this is a friendly way to greet your peers, and to celebrate the spirit of martial arts.

Middle:

The Sensei will come to the open training/stretching area and call the class to come upstairs to the training floor. All students respond by saying “OUSS” and walk in single file up to the floor according to rank. Next, each student will do the following:

§ Bow before stepping onto the training floor: Shows respect and commitment to practicing safely and humbly. Humility is an important key to learning effectively, because it is difficult to absorb instructions when your ego is diverting your attention elsewhere. I have a saying that “social comparison serves to create one of two outcomes: egoism or low self-esteem, both of which interfere with one’s ability to actualize their true potential”.

§ Bow to each other: Students bow to acknowledge the Sensei’s years of experience and knowledge, and Sensei bows to acknowledge his/her understanding of what it is like to be a student.

§ Bow to each other: Communicates alertness and readiness to begin training.

During the class, the students are to respond to every instruction given by the Sensei with “Sir/Ma-am” to acknowledge that they are listening. They are also to:

Bow to their partner before sparring/training during class: Shows honor and respect towards the other student, and is a commitment to restraint and control over techniques to avoid injuring the other person.

§ Bow to partner after sparring/training during class: Way of thanking the other person for the opportunity to learn, and form of good sportsmanship.

End:

Bow when class is finished to Sensei and assistant instructors: Shows appreciation for opportunity to learn martial arts, and a way of saying goodbye

§ Bow when you leave the training floor: Shows honor and appreciation for learning space, and a commitment to continuing to practice safely and humbly.

§ Bow when you leave the school: Shows respect for the dojo as a sacred place, and represents commitment to retain knowledge learned inside dojo.

Many of those who take bowing seriously, view the martial arts school as a sacred place where you honor the gifts of learning that you receive. For these people, including myself, studying martial arts represents a commitment to self-discipline and personal growth, both inside and outside the school. Like some people’s homes, the dojo represents a “crucial distinction between the harsh, external world and consumers’ ‘inner space’ “(Solomon 1996). Part of this distinction, it seems, is derived from the process of bowing upon entry and departure to the dojo—the simple act of bowing forces one into present-moment awareness, which is the ultimate experience of one’s “inner space”.

Many students that I have spoken with, including myself, comment on how they feel rejuvenated and positive the minute they enter the dojo, often ascribing “healing powers” to the place.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Breathing Exercise

admin | August 7, 2009

Once you have learned to control your breathing you need an exercise that can use at the moment you face a threat. In the martial arts we call this, “Setting our tandem.” It is a simple exercise.

Let’s assume you are on the street and you begin to experience the symptoms that let you know you could loose control. Remember what they were? Increased heart rate, rapid breathing, abnormal sweating and uncontrollable muscle tremors. At that moment, take a deep breath in through your nose, just like you have been trained to do. You breathe deep down into you belly, and fill from the bottom up. Control this breath and inhale slowly. When you have completed inhaling and full of air, contract your diaphragm and push downward. Your tandem is the point about two inches below your belly button. Push down into that area, and then exhale slowly, through your mouth. If you have time, do this three times. If you don’t have time, just do it once. After you have set yourself, continue to breath in a slow, even manner. In through the nose, out through the mouth. You will have regained control of your respiration cycle, slowed your heart down, and kept yourself in your optimum performance zone. You will be ready to efficiently act, with self-discipline and self-control.

These breathing exercises are a very important part of training. If you practice these techniques the rewards will be great. Practice these exercises along with your physical skills. Don’t rush yourself, take your time. Improvement will come with practice. When you have accomplished this you will learn what true freedom is all about. It is freedom from fear.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Carbohydrates Before a Belt Exam

admin | August 6, 2009

All athletes from dancers to football players and fencers to Martial Artists consume a lot of carbohydrates to improve their energy level right before a performance or game. If you want to improve your energy level for your next belt exam, and you want to avoid eating simple sugar, carbohydrates (starch-complex sugars) are another way to attain high energy. They are like sugar, but have much more to offer. Remember, sugars you get from candy bars, sodas and cereals throw your body off-balance and prevent you from gaining proper nutrients, but make you gain excess weight.

So, how do carbohydrates compare with sugar? Carbohydrates (”carbs” for short) differ in a very important way. For example, take a bowl of sugar and a bowl of rice (carbs). Rice offers you starch, protein, minerals and vitamins. Sugar has no nutritional value. Here’s another example: a small baked potato (carbs) and a handful of gumdrops (sugar). Both contain about 100 calories. A baked potato is rich in the kind of sugar called glucose and had vitamin C, protein, B vitamins, six minerals and fiber. The gumdrops give you the same amount of energy in the form of calories, but they are less useful for a Martial Artist because they don’t have any nutrients. They are empty calories. So, carbohydrates provide you with energy as well as nutrients.

Fruit, cereal, rice, bread, pasta, nuts, seeds, grains and beans are all great sources of carbohydrates. It is best to consume a variety of carbohydrate-rich foods to ensure that you get the adequate amounts of the vitamins and minerals you need.

But, be careful and pay attention to this warning. Because carbohydrates are another form of sugar, you must be careful of your in-take on a regular basis. If you eat too much, you will gain weight over a period of time. Don’t use them as an every day energy source. This would only add pounds to you which will have the opposite effect; it will slow you down. Here’s a helpful hint: load up on carbs only on the day before you belt exam. Good Luck!