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With Olympic Tae Kwon Do, short periods of intense activity are framed by
continuous periods of increased heart rate followed by a brief period of rest.
Typical Tae Kwan Doe sparring matches are comprised of rounds that last
two minutes. During this time period of sparring, the heart rate can climb to
the individual's maximum target heart rate. As such activity is necessary
during any Olympic martial arts event, it is important that a competitor have a
great deal of endurance and strength before entering the competition.
As a competitive sport, martial arts are often chosen over other sports such as
baseball or football because they are "all-inclusive activities." In many
competitive sports, only the best athletes are participating in each competitive
event. However, in martial arts, every member of the team will compete and
contribute to the overall success of the team in every tournament.
Getting Started
Martial arts schools are fairly common and feature classes tailored to every
age group. As a beginner, the aspiring martial artist should plan on attending a
class at least twice a week.
These classes normally last about an hour, depending on which type of martial
art is being studied. As a student progresses, they may want to increase the
class time to three or four sessions a week.
Attending class is usually the preferred method of training for many reasons,
including the social implications and the opportunity to learn from others as
well as the instructor.
The grace and concentration that martial arts requires can be applied to any
other activity. For this reason, many people find the martial arts valuable as a
cross-training activity as well as a standalone cardiovascular exercise
routine.
Should the tightness not go away or if the stretch becomes too painful,
stop.
Perform the stretch 3-4 times before proceeding to the next stretch in
the program.
1st Stretch Chest and Shoulder: This stretching pose can be performed
while either standing or kneeling. Clasp your hands behind your back and allow
your arms to straighten. Raise your hands as high as possible, lean forward
from your waist and maintain the position.
2nd Stretch Arms Crossing Chest: Place your right arm so that it is
directly crossing your chest. Thereafter, place your left hand on your right
elbow and gently draw your right arm towards your chest and maintain the
position. Repeat this stretch with your left arm.
3rd Stretch Stretching the Triceps: Place your right hand above your
head and behind your back with your right elbow in the air. Place your left hand
on your right elbow and slowly draw your right elbow toward your head and
maintain this position. Repeat this stretch with your left arm.
1st Stretch Stretching the Glutes: Sit on the floor with both legs fully
extended along the floor. Bend your right leg so that your knee is pointing
towards the ceiling. Place your right foot so that it is on the outside of your left
knee. Place your left elbow on the outside of your right knee and twist your
torso to the right while at the same time using your left elbow to push your
right knee to the left. Place your right hand on the floor behind you for stability
and maintain this position. Repeat this stretch with your left leg.
2nd Stretch Stretching the Adductor: Stand with your feet as widely
apart as you comfortably can. While keeping both feet facing forward, and your
body as upright as possible, place your right hand on your right knee and
slowly bend your right knee until you feel the muscles on the inside of your left
leg stretch. Place your left hand on your right foot and maintain this position.
Repeat this stretch with your left leg.
3rd Stretch Stretching the Hamstrings: Sit on the floor with both legs
fully extended along the floor. Bend your right leg so that your right knee is
pointing outward and the sole of your right foot is touching the inside of your
left thigh. Place your right hand on your right knee and slowly bend forward
while keeping your back straight, and grasp the toes of your left foot with your
left hand. Proceed to pull your upper body towards your left knee and maintain
this position. Repeat this stretch with your right leg.
4th Stretch Stretching the Quadriceps: Stand on your right leg and bend
your left leg behind you with the sole of your left foot facing the ceiling, and at
the same time grab your left ankle with your left hand. Pull your left foot into
the back of your upper left leg while keeping your body as upright as possible
and maintain this position. Repeat this stretch standing on your left leg.
5th Stretch Stretching the Calf Muscle: Begin by standing upright with
your feet together. Step forward approximately 24 inches with your right foot.
Keeping both feet flat on the ground and your left leg straight, bend your right
knee until you feel the stretch in your left calf and maintain this position.
Pushing up against a wall will increase the effectiveness of this stretch. Repeat
this stretch by stepping forward with your left leg (stretching your right calf).
The most common cause of injury was from being kicked (25.6%), followed
by falling (20.6%) and kicking (18%). The majority of injuries occurred to the
lower leg, foot, and ankle (30.1%) and hand and wrist (24.5%) areas of the
body.
There are muscles that the martial arts utilize that are often not used in other
types of sports. By adding strength to the muscles in the inner thigh,
outer hip and groin, you can help to prevent injuries.
Martial artist Billy Hofacker offers the following tips for eating to be a better
athlete:
Choose a day every week and plan your meals for the whole week on that
day. The day you choose is up to you. By doing this and keeping it flexible, you
will be able to create your own dietary guide to nutrition for martial arts. In
addition, this approach will allow you to create a dietary guide that is diverse,
flexible, and meets your nutritional requirements and schedule.
By eating small meals throughout the day, you resist the temptation to
binge and consume only a couple of large meals. By eating small nutritious
meals throughout the day you will keep your appetite in check as well. In
addition to keeping appetite and eating patterns under control, eating smaller
meals more frequently can stabilize blood sugar and energy levels and
assist in forcing the body to remain in a state that burns fat.
The bulk of a martial artist's diet should consist of proteins from lean
sources, complex carbohydrates and healthy fats. These nutrients will
come mainly from grains, nuts, chicken, fish, dairy products that are low in fat,
veggies, fruits, and lean cuts of meat.
By doing so, you will eliminate any nutritional deficiencies within your dietary
regime. Although you should eliminate the consumption of any unhealthy
foods, allowing yourself the freedom to eat whatever you would like at one
meal per week can be very beneficial in curbing nagging cravings and
impulses without ruining your entire dietary plan.
Getting Started
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