Last Updated on September 29, 2014.
How to get in Shape:
Physical Conditioning Part 1
Any effective physical conditioning program has three parts; muscular development, cardiovascular exercise, and flexibility. A complete workout will not only allow you to create that overall feeling of fitness, but also help you stay healthy and injury free. Strength and flexibility work together to keep your joints in line, give you increased balance and agility, and improve your overall range of motion with less chance of pulling or straining a muscle. And as everyone knows cardiovascular conditioning will increase your stamina and energy for those hikes, bike rides, pick-up games, and general running around chasing after the kids. So unless your workout regularly hits all three aspects of physical conditioning, it is incomplete!
Starting with muscular development, the only way to actually make your muscles stronger is through resistance to your movements. Most people think of this as weight lifting, body weight exercises, or resistance band training, creating some form of resistance for your muscles as they go through their range of motion. These are all typical activities you will see in a gym or with a personal trainer. More and more people are now moving away from the gym scene to martial arts training for the excitement and amazing results towards your physical conditioning.
Tiger Schulmann’s Mixed Martial Arts provides resistance in the form of heavy bags, training pads, and body weight exercises. No weights, No machines, just great martial arts training! Every punch and kick met with the resistance of the pads or bags works on strengthening the arms, core and legs. Body weight exercises are also part of every class and in addition to strength building also improve cardio. Two of three essential elements of complete physical conditioning.
Every strength building exercise, if done correctly, with intensity and proper form will create the “burn.” This feeling of muscular engagement and fatigue is essential to building strength and endurance. Don’t stop exercising when you feel this burn, but keep working through it, this is what your muscles need to get to the next level. This is where the phrase “No Pain, No Gain,” comes from, but be cautious; too much pain and you can overwork the muscles. Pain can be a stronger word than what you want to look for maybe more of a slight discomfort…
After every workout, to make sure all your work has the potential to payoff, you need to refuel your body with the appropriate nutrition. After a hard workout, your muscles need protein. You didn’t get any stronger during the actual workout you just went through, but will achieve the muscular gain during the recovery phase, where you muscles will repair themselves and get stronger, leaner and more tone. So make sure within a half hour after your workout you get a substantial serving of protein into your system. See our Nutritional Guidelines sheet for information on sources and serving sizes for protein. Do not underestimate the importance of nutrition as far as your physical conditioning goes.
…….To be continued
Stay tuned for Part 2: Cardiovascular Exercise coming soon!
Call Tiger Schulmann’s Mixed Martial Arts of Wayne NJ at (973)988-1207
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Tiger Schulmann’s of Wayne also serves neighboring towns Pequannock, Pompton Plains, Pompton Lakes, Riverdale, Butler, Kinnelon, Little Falls, Totowa, Lincoln Park, Montville, Towaco
