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!

Cold Weather Workout Tips

admin | August 5, 2009

If you live in, or plan to visit, a part of the world that experiences cold weather this time of year, then you know that staying active, both indoors and outdoors, is one of the best ways to get through the dark, chilly months. As in the summer, athletic Martial Artists need to give attention to their bodies’ needs as temperatures change. Be sure to keep these tips in mind while enjoying your workouts.

1. Complete your cool-down before going out into the cold. Coming out of the heat of Martial Arts class into a cold climate can put stress on your system. Before you go, change your clothes or towel off, and add a warm, absorbent layer, such as polar fleece, under your jacket or coat.

2. Wear a hat when you exercise outdoors. A warm hat will help you exercise outdoors. A warm hat will help you to retain a significant amount of your body heat. Learn to recognize the warning signs of hypothermia or frostbite and limit or avoid outdoor activity in freezing temperatures.

3. Dress in layers. Layering allows you to adjust your clothing to the various temperatures (heaters, etc.) your body encounters throughout the day; you can take off or put on what you need to feel comfortable both outdoors and in.

4. Eat lightly near workout time. The cold of the winter months can trigger an instinctual change in the amount and type of foods we eat. Avoid heavy or fatty foods, especially as your workout time approaches.

5. Take the time to warm up your muscles before working out, especially if you are coming in from outside or exercising outside. In cold conditions, blood flow is inhibited, and muscle and tissue is less elastic and more prone to injury!

6. Keep drinking!! You are less likely to feel thirsty when it’s cold than when it’s warm, but you are just as likely to be dehydrated. Cold dry air also carries bacteria and viruses more efficiently. Keeping yourself well hydrated will help you keep your system functioning properly throughout your workout and help you ward off illness.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Fundamentals of Focusing on a Technique

admin | August 4, 2009

¨ Use a technique which feels most natural to you.

¨ Use a technique adaptable to circumstances (weather, season and environment).

¨ Have alternatives and variations prepared in case the attacker changes positions.

¨ Focus your technique on a specific area (target).

¨ Correct technique must be used to maximize the effect to a vulnerable area.

¨ Prepare yourself to have several follow-up techniques in case the main striking technique is not effective.

POWER. All of the above are ineffective unless there is power. The force must be sufficient to reduce any further attack.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Coordination in Martial Arts

admin | August 4, 2009

Definition of Coordination: “the ability to integrate physical and psychological processes into an efficient pattern of movement.”

Fine tuning your coordination is an excellent way to improve your martial arts skills. Since martial arts movements heavily rely on total body movement, it is important to integrate both your physical and sensory skills to maximize your performance. Balance, speed and timing need to harmonize with your visual, tactile, and auditory systems. With practice, your brain becomes more programmed to execute these movements automatically. Follow these tips to enhance your coordination. You can apply these tips as you learn more complicated moves.

1. Master basic skills like the front kick.

2. Add another element such as a step forward.

3. Once you perfect a simple combination, add speed and power.

4. Visualize the combination by imagining how your body would perfectly execute the moves.

5. Remember practice is key because repetition helps you perform movements with ease.

Improve Body Image

admin | August 2, 2009

EXERCISE YOUR MENTAL BODY

Learn to like yourself, whatever your shape and size. Accept what is instead of longing for what is not.

Take care of yourself on the inside first. Learn the basics of good nutrition and exercise. If you concentrate on your health, your appearance will take care of itself.

Set realistic goals. We all have a genetic factor when it comes to size and shape.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

How to Prepare for an Exam

admin | August 2, 2009

Getting ready for testing can either be a time of joyous anticipation or undue stress.

1. Mental preparation

A. Set goals: write your goals down. Decide what you want, the steps that are needed to get you there, and your target date. Keep track of your training in your black book, and note down any tips that you receive from your instructors. Draw pictures if it helps you.

B. Use visualization in meditation: imagine yourself performing a particular skill. This will help you to do it better and increase your levels of concentration, relaxation, and self-confidence.

2. Physical preparation

A. General conditioning-Aerobic activity-skipping rope, jogging

-Push-ups, squats in sets

-Flexibility training

B. Specific conditioning

-Kicks: practice all necessary kicks, a certain amount each leg

-Kata

-Epon kumite

-Shadow boxing - to improve hand techniques

3. Technical preparation

A. Long-term – start getting ready at least one to two months before you test. Practice on your own outside of class. Remember: practice doesn’t make perfect: perfect practice makes perfect!

B. Short term – ask for feedback on any subtle movements in your technique that might enhance your performance.

On test day eat well and get enough rest. Milk nervousness is normal but your preparation will give you the self-confidence you earned. Look sharp and feel sharp. Remember: you deserve success!

Having a Knock Out Punch

admin | July 31, 2009

I have been in the position of knocking out my opponent and never been able to get in the position or land the right punch, any suggestions?

Well that is a very good question that requires another question in order to answer it. What is your training like? Maybe the technique is there, but the speed and power to actually have the knockout punch is quite not developed yet. Do you do bag work? How often? Do you target or pad work? How often?

Execution of the technique is very important especially when you want to have that knock out punch. Bag work will help you develop the power you need in order to deliver your whole body weight into your technique.

Target or Pad work will help you develop the speed and stamina that you will need to deliver the technique with the most speed and power that your body can muster.

Accuracy of target is also essential when you are looking for that knock out blow, whether it is a kick or a punch. That is also improved by working on the targets. Hitting the person right on the jaw, temple etc. will help you be successful with the knock out. Also something else to think about is having sharp technique. When you deliver a technique you want it to stick, not glance or slide off the desired target area. This is also something that both bag work and target work will help you achieve.

These two types of training are essential when you desire an improvement on deliverance of technique and power.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Overcoming Injuries

admin | July 30, 2009

In Martial Arts, like any other sport, there will be an injury at some point; the key is to know what to do about it. The recovery time for many injuries including strained muscles, sprained ligaments, injured joints, and broken bones can be significantly reduced if ice, compression, and elevation are applied at the time of injury.

Ice causes the injured blood vessels to contract, in turn reducing the blood flow from them. Applying ice is crucial in treating an injury since the more blood that collects in the wound, the longer it will take to heal.

As soon as the injury occurs, place ice on the injured area for at least 10 – 20 minutes. You can apply ice cubes, crushed ice or even a bag of frozen peas to the area. Depending on how serious the injury is, you might need to repeat this procedure every 4 hours for the first 72 hours after the injury occurred.

Compression is also something that will speed up the healing process of the injured area, while reducing swelling, pain, and inflammation. Using a tensor bandage, apply pressure directly over the injury so that circulation is not limited to other portions of the limb.

Elevation also goes hand in hand with icing and compression. You must elevate the injured area above the level of the heart to decrease swelling caused from excess blood in the injured area.

Rest is definitely something that will play an important role in the healing process as well, but note that prolonged rest and inactivity can often delay recovery as it may cause generalized muscle weakness around the injured site. Some kind of rehabilitation will be necessary to strengthen the injured body part.

Resume back to your normal activity when you are physically ready to do so. The use of protective aids, such as taping, or wraps may be helpful in the early stages of activity after injury.

Have Fun - Train Smart - Train Hard - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

Sparring Fundamentals

admin | July 29, 2009

Sparring for the first time can be intimidating, however, there are a few things you can do to make it a rewarding experience and improve your Martial Arts skills.

It is important to ensure you have the proper safety gear before you begin sparring. You should wear full pads, which include headgear, mouth guard, gloves, foot protectors, groin cups for men, and chest protector for women. Also, it is imperative to follow all sparring rules as they are designed to protect you and your partner.

You should train for approximately six months before you begin to spar so you feel comfortable with the various Martial Arts techniques. Sparring is much more complex than just fighting; it is about dealing with fear, learning control, improving your distance and execution of technique. This is why you should begin with controlled partner sparring, with a student at your belt level, where one partner does a combination and then the other partner does not hit back until the other person is finished his/her combination. This allows you to slowly get accustomed to blocking, moving, and coming up with combinations that work for you.

When sparring, keep your 3 main distances in mind: kicking distance, boxing or hand distance and neutral distance. The neutral distance is sometimes the most important one when you are just learning to spar since it gives you the opportunity to assess your partner without being in striking distance. Don’t always be in striking distance, sometimes you need to be in the neutral distance in order to plan your next combination. Like all other aspects of Martial Arts, practice is the essential key to success.

Have Fun - Train Hard - Train Smart - Fightwize

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com

The Power of Breathing Well

admin | July 28, 2009

A recent cry in the fitness world sounded like this: To live, we have to eat, we have to breathe. Well, eating well and exercising have long been considered important parts of a healthy lifestyle, but breathing? Isn’t reminding someone to breathe like telling Bugs Bunny to eat his carrots?

Although the average pair of human lungs only take up 2/10ths of a cubic foot, if the inside surfaces were stretched out, they would cover 860 square feet-almost as big as a small dojo! It makes sense that effective breathing can improve the way our bodies function while they rest and work.

The Martial Arts are already helping your body to take in more oxygen-when you are training hard, practicing your forms or sparring, you breathe harder. Follow these guidelines to make the most of those 860 square feet every day!

-Be aware of your breathing. When you find that you are breathing lightly and shallowly, take not of it, and make an effort to breathe more fully.

-Watch your posture. There’s a broad muscle about three inches above your navel called a diaphragm. It controls how much air actually gets into your lungs. It does its job best when you are sitting or standing with your back straight.

-Know the difference between mouth and nose breathing. When you are resting, breathing through your nose is usually fine. When you are exercising, a combination of nose and mouth breathing is best. Although mouth breathing brings in more air, it also sends more out, and can actually end up depriving you of oxygen. However you do it, be sure to breathe in all the way to your stomach, not just to your chest.

-Take the time to breathe. It’s amazing how often you may hold your breath during the day, especially while exerting yourself. No matter how focused you are, remember to breathe!

-Take a few moments each day to do some deep breathing.

Try the “Recharge Breath” from the International Breath Institute (www.transformbreathing.com):

First, inhale (through your nose or mouth) until you have filled your belly like a balloon, allowing it to stretch fully. Once your lungs are full, lift your shoulders to stretch your ribs, and push the air out by pulling your stomach in toward your spine. Massage your hands while you breathe. Relax and enjoy!

Sensei Malcolm Bale

www.jiu-jitsu-calgary.com