Tae Kwon Do, Karate, Martial Arts — TKDLouisville

 If a person participates in a mixed martial arts class, their upper body is great risk of getting injured, even though upper body injuries are very common to begin with.    A MMA fighter places a lot of stress on their muscles, ligaments, and bones.   It’s possible that injury may occur; however, in most cases they are minor strains that heal with time.   Fighters who get MMA training in MD get hurt all the time but they are educated in the various injuries that may occur and are prepared to deal with them.

Impingement syndrome makes it difficult to perform exercises that require the arms to be above the head for extended periods of time.   Exercises such as overhead presses, military presses, lat pulldown, and incline presses may aggravate this condition.   It is up to the person to replace exercises that involve this positioning with work outs that will not be aggravating.

Individuals with habitually dislocated shoulders are usually more susceptible to injury when their shoulders are in an abducted and externally rotated position, such as the starting position of a lat pulldown or behind-the-neck overhead press.   In most cases, the shoulder ligaments have been extended beyond their normal stretch range.   When the client places their shoulder in this position, the shoulder is more likely to “slip” forward and recreate the dislocation.  Maryland jujitsu students have to be careful with putting too much pressure on their shoulders because it can lead to serious injury.

Avoiding these positions is critical. You may want to “block” the full range of motion. For example, if you perform a bench press on a machine you can get a person to place a pin in the weight stack after the handle has been lifted up to a safe position. A second pin can then be used to set the desired weight. This will protect the shoulder from excessive abduction and external rotation. There are two related conditions called lateral epicondylitis and medial epicondylitis Both conditions are caused by inflexibility and abuse of your forearm muscles while starting new exercises. “Tennis elbow” is a common name for lateral epicondylitis. The pain is located at the elbow on the radial, or thumb side. Pain felt on the other side of the elbow is known as medial epicondylitis or in every day terms “Little League elbow”.   You should understand these conditions and implement appropriate flexibility exercises for these muscle groups. In addition, refrain from any activities that may aggravate the condition. Both conditions respond well to conservative treatment by medical professionals. Those injuries are rare to occur in MMA in MD, but fighters know getting that condition is possible.

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Instructors at Fitness Boot Camp Maryland for women believe more women need to understand the importance of leverage and how it applies to Brazilian jiu-jitsu.  We use leverage everyday to move an item easier.   We gain power by using leverage accordingly.  In Brazilian Jiu Jitsu you will use leverage in almost all positions.  

In a Brazilian Jiu Jitsu match you start standing up and this is the perfect opportunity to use leverage to control your opponents movements.  The correct leverage allows you to push, pull or even move them from side to side.   When you use your leverage to move them you can set them up to perform a takedown or even a judo throw.    If you use leverage properly you can make your opponent feel light enough to perform an attack.   

You can use leverage to stand up in your opponent’s closed guard easier.   When you are in your opponent’s closed guard get your posture straight first.    Once you get your posture straight you can begin standing up by leaning to one side.     When you lean to the side it makes one of your feet lighter.    Stand with the lightest foot first then proceed to do your closed guard escape from there.    You have to make sure you are leaning to the right or left to stand up because leaning forward will make you susceptible to your opponent’s attacks.    Leverage is great for Women Self Defense Classes in Maryland because it teaches them how to use their weight against somebody.

Leverage is a powerful weapon to use.   People shouldn’t underestimate the importance of leverage because matches have been won and lost based on how much leverage one person had over the other.   Leverage is all about keeping your core tight throughout the movements.    This is one the best workouts for women because balance starts at the core which is why so many Baltimore fitness for women classes have started to stress this. You should be able to feel the moment you are off balance or whenever your opponent is off balance. When you can do that you’ll be amazed at how much easier everything will become.

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Maryland Jujitsu students are strong because they work out their antagonistic muscles.  The antagonistic muscles are the opposing muscles to the agonist muscles.   The antagonistic muscles are often neglected because people only work out the agonist muscle groups like the biceps, quadriceps, and chest.   Triceps are considered the minor muscle of the bicep.   It’s important to make sure that you treat the antagonistic muscles as equally as it’s agonist muscles.   Exercise will make your agonist muscles stronger.   The function of smaller muscles is to assist in the limbs coming back to their intended position.  

Work your antagonistic muscles to maximize your regiment for speed and efficiency.   Working antagonistic muscles back to back helps you squeeze more benefit out of a quick workout.   Muscles that are inactive need to be fully relaxed to allow for them to move.   Below are two exercises that you can do to exercise both your agonist and antagonistic muscles within the same movement.   Students who do Self Defense Classes in Maryland are strong because they added these exercises into their strength training routine.

Zercher squat:  The lower back, hamstrings and quads are exercised in the following.   You will need a bar and weights.  Make sure you use enough weight to do multiple repetitions.   You are going to place the bar in the crooks of your arms (use a bar pad or rolled-up towel for cushioning).   Stand shoulder-width apart; keep your knees slightly bent and your back straight.  You have to hold the bar tightly against your body. Perform a squat by lowering your legs till they are 90 degrees parallel to the ground from that position stand back up into the original position.        

Weighted situp:  The weighted situp will work out your abdominals. To perform this exercise you need a ball that is the size of basketball or a medicine ball. You’ll also need a weighted plate. Lie on your back with your knees bent on the ground.  Place the ball in-between your legs and hold the weighted plate on your chest. Perform a situp by slowly lifting your torso toward your knees. BJJ Baltimore students love this exercise because abdominal strength is important to their Brazilian jiu-jitsu training.

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BJJ Baltimore martial arts schools tell their students it’s important for them to be on workout routine also.  Before starting a rigorous exercise plan you should educate yourself on how your body works.    If you educate yourself on how your body reacts to certain exercises, you will be able to create a plan that will work perfectly for you.     It’s never a bad idea to also educate yourself on how your muscles react to certain things.     Most people don’t even know that we use our muscles 24 hours a day, even when we’re sleeping.    When you are designing a plan that focuses on improving the cardiovascular and cardiopulmonary system you must pay attention to the skeletal muscle system as well. 

There are two primary types of skeletal muscle fibers:  slow-twitch (Type I) fibers and fast-twitch (Type II) fibers.   You can assume by the names that the slow-twitch fibers contract more slowly than the fast-twitch fibers.  Slow-twitch fibers also have a smaller cross-section than fast-twitch fibers, a high aerobic capacity, and many mitochondria making it resistant to fatigue. Fast-twitch fibers are divided even further into Type IIa and IIb. Type IIa fibers are called fast oxidative and have more mitochondria that type IIb, which are referred to as fast glycolytic. Although they have oxidative properties fast-twitch muscle fibers are not as aerobically durable as slow-twitch fibers.  Students that do Kickboxing Classes in MD contract more of the fast-twitch muscle fibers.

In figuring out how the slow-twitch and fast-twitch fibers are distributed, there are two general considerations.   First the distribution of slow-twitch and fast-twitch fibers varies in different muscles.   For example, there will be a different ratio of slow-twitch and fast-twitch fibers in the biceps compared to the quadriceps and in the deltoids compared to the triceps.

The second consideration is that the ratio of slow-twitch and fast-twitch fibers of the muscles varies from person to person.    For example, someone may have a lower amount of fast-twitch muscles compared to slow-twitch in the biceps whereas someone else might have higher.    Those types of differences may affect their ability to successfully perform speed and power activities versus endurance activities.   Maryland BJJ students can design a better plan strength and conditioning plan based on their muscle fiber type.    

If you do endurance training it will not change fast-twitch fibers to slow-twitch fibers.   The same goes for power training; it won’t turn slow-twitch fibers into fast-twitch fibers. There has been research to confirm that you can increase the oxidative capacity or glycolytic capacity in the the Type IIa fibers; however, since your fiber type distribution is genetically predetermined training will not change one fiber to another.   This is one of the many reasons why some work-out programs seem to fit an individual well, but not fit another at all.

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BJJ Baltimore students know that dumbbells are a great piece of equipment.  Dumbbells just aren’t for biceps curls anymore.   The biceps curl is a great workout; however, there are so many different ways to use the dumbbells.    It’s unfortunate that many people don’t know how versatile the weights are.    There are so many different exercises that you do with them.   Most people who aren’t familiar with dumbbells think they can only workout their arms.   That is so far from the truth because you can get a complete total body strength training workout from dumbbells.    Dumbbells aren’t as expensive as the other exercise equipment on the market.  They are also durable and will last for years.     With enough dumbbells in different sizes you could easier turn your home into your own personal gym studio. 

Throughout this article will be a dumbbell routine that is great for anybody to do regardless skill level.   It doesn’t matter if you just want a basic routine or if you want something more advanced to have better results.   BJJ Baltimore instructors recommend that with any exercise routine you have to be clear on what your goals are.   You have to be clear on what your goals are before beginning.  Are you working out for basic strength and muscle building, fat loss, aggressive muscle building, or aggressive strength and muscle building. 

If your goals are basic strength and muscle building it is best to do one set of eight to 12 repetitions of each exercise.   Make sure you rest 1 minute between exercises.   If your goal is fat loss then do your dumbbell workout in circuit form.   To do them in a circuit fashion, do one set of eight to 12 repetitions of each exercise; repeat twice with little rest in-between exercises.   For the more aggressive strength and muscle building results do three to five sets of three to six repetitions of the first four exercises in the workouts, and one set of 10 to 12 repetitions of the others.   Make sure you take a 2 minute break in-between sets. 

The dumbbell pushup is a great chest and tricep exercise to do.  The basic way to do it is to get into pushup position with the hexagonal dumbbell in your hands.  Slowly lower your body to the ground, without touching the ground, pause for a second then push yourself back up.  The advanced variation is to do a T-pushup with the dumbbells.  You are going to do the same thing you did with dumbbell pushup, but on the way up you are going twist your upper body so that you can raise one of the dumbbells toward the ceiling.  Lower yourself then repeat.

 The dumbbell movement you can perform for your lower body is the squat.    Have your arms by your side with the dumbbells in your hand.   Stand shoulder width apart then slowly lower your legs till your thighs are parallel to the floor then stand straight back up.   The advanced variation to this move is to do the split jump squat.  With the dumbbells in your hand again stand with your feet staggered then slowly lower your legs.  When your thighs are parallel to the floor jump up into the air and switch the position of your feet (so the other foot will be in front).  You will land with your knees bent, from there you will quickly lower yourself till you knee is bent 90 degrees then repeat by jumping from that position. BJJ Baltimore students love how effective this training is.

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BJJ Baltimore schools get students asking them every day to be made into world champions.  Is one of your goals in life to be a Brazilian jiu-jitsu world champion?  The step first to making your dreams a reality is to act accordingly.  You have to act in order to make things happen, but you need to know what is meant by acting accordingly. What that means is to do all the steps and requirements to achieve your goal.  If you don’t plan everything out you’ll be wondering around making plenty of mistakes along the way. There is too much trial and error involved in not planning and that can take away from the time that you could have use to do something significant. 

Maryland jujitsu schools help their students understand the harsh reality involved with achieving the dream of becoming a Brazilian jiu-jitsu world champion. People may know from watching others that it is a tough road, but until you have actually walked the path you’ll never truly understand how tough it can be.  As the saying goes “Everbody wants to be a world champion, but nobody wants to put in the work to be a world champion.  The reason why the path to becoming a world champion is difficult is because it requires dedication, focus, willpower, sacrifice, and selfishness. 

You have to be willing to completely trust in your instructors when they say they know what is best for you.   If your coach tells you to run 5 miles everyday you need to run 5 miles everyday.  If they say you have to drill the same set of moves for one hour you better drill the same set of moves for one hour.   If your coach tells you there is a practice session on the weekend then you better be at that practice session. You told your coach that you want to be a world champion so you need to do what is required. The second you show them that you are not serious they will feel like they are wasting their time.  Maryland BJJ instructors get upset when students say one thing, but mean another. Don’t waste other people’s time if you are not willing to put in the work to achieve results. 

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Instructors that teach kickboxing classes in MD know there are so many boxing gloves out there on the market and it can be difficult to spot the right pair for you.  You should do intensive research on boxing gloves before you make your purchase.   The gloves that are good for beginners is the Title Classic Hook-and-Loop Training Gloves.  They can be used for boxing, kickboxing, or Muay Thai training.    These gloves are versatile and durable enough to be use for pad work, heavy bags, and sparring.   

New students will enjoy the benefits of these gloves.    Experienced fighters even enjoy punching in these gloves.    These boxing gloves have a strong and durable hook and loop attachment to the gloves so you can put them on and off.   Your wrist will also be supported and protected.    These boxing gloves are made of leather on the exterior and have a satin nylon interior lining.  Your knuckles will be protected with the thick inner foam.  However don’t expect the best protection because you should still wear your handwraps with these gloves.    The inner foam has a broken-in feel so you don’t have to worry about stiffness in the beginning.    They come in 14oz, 16oz, and 18oz sizes giving you options on how you work you want to train.  You can get these gloves in black, red, and blue color.    There are schools that offer self defense classes in Maryland that use the gloves for their students.

The price of these gloves makes them stand out    It’s a great value for what you are getting at this price.   They are priced at $49.99; however there are times when you can catch them priced at $39.99.  That price being that low can make anybody skeptical, but these gloves are the exception to the basic beginner boxing gloves rule.  Students who do kickboxing classes in MD have to make sure they are taking time to invest in good gloves.        

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Coaches of MMA in MD schools believes that asthmatics should not be afraid to train mixed martial arts.  There are many asthmatics that live an active lifestyle like everyone else; however, there are some people who have to modify their activity based on the severity of their asthma.    When an asthma attack is occuring, a spasm happens to the smooth muscles that go along the outside of the airway.  Mucous plugs or excessive secretions in the airway also contribute to respiratory difficulties.  Most attacks result from allergic reactions to things in the environment, such as mold, pollen, dust, trees, grass, animals, and certain foods.   Some people suffer asthma attacks that are influenced by the type, intensity, and duration of exercise.    Sometimes the asthma victim can suffer an attack or worsening syptoms of an attack by just simply inhaling cold air.     Generally during a asthma attack the victim’s breathing with sound like they are wheezing.    If the symptoms of the attack get bad enough, there will be extremely severe breathing dificulties.  The neck muscles as well as the chest ones will retract. The victims nostrils will flare and they will lose the ability to speak.   A victim who cannot speak in complete sentences because of the struggle to breathe needs immediate treatment and rapid transport by paramedics.   A breathing treatment via an albuterol nebulizer or advanced airway maneuvers may be necessary and delay could mean the difference between life and death. 

Asthmatics who get MMA training in MD can easily manage mild symptoms by decreasing the intensity of the workout. Other asthmatics may need to use their inhalers to reverse the symptoms quickly.   If there is an improvement in the symptoms then they can continue to exercise the same way.   Here are some steps to prevent an asthma attack:

1.        Extend your warm-up time to decrease the symptoms of workout-induced asthma.

2.       Decrease the intensity and increase the duration of the aerobic phase to avoid asthma symptoms while maintaining the cardiovascular benefits of the exercise.

3.       Using a medicated asthma inhaler such as albuterol before beginning exercise may prevent an asthma attack.  

4.       Follow up with a physician to maintain an active lifestyle while controlling asthma symptoms.

MMA in MD is good about education their students and working with their physician to get their asthma condition under control while they train.

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Women Self Defense Classes students are trained to handle musculoskeletal injuries with RICE. The acronym RICE is the most common method used for describing the acute treatment for musculoskeletal injuries. RICE means Rest, Ice, Compression, and Elevation The four steps are the accepted first aid standard for the treatment of these types of injuries. 

Though swelling is a key protective mechanism and a part of the healing process, it is still important to reduce swelling.   Even though it is difficult to stop swelling when it first starts, when RICE is used secondary swelling can be reduced significantly Secondary swelling slows the healing process and decreases one’s ability to safely participate in activity. Maryland Jujitsu fighters have to sit out until the swelling slow down.   

Remember that it may not always be prudent to actually apply treatment to an injury. The more experience you have with healing injuries, the better equiped you’ll be in a injury situation.  Therefore, the guidelines for RICE are included below:

Rest: Take a break from the activity that caused you to get injured.

Ice: Apply ice to the affected area for 20 minutes. There should be some sort of insulating layer between the skin and ice to prevent frostbite.   Never apply ice to an already numb area.

Compresson: Swelling is reduced with the assistance of elastic bandages. The elastic bandage should always reach from the largest muscle below the injury to the largest muscle group above the injury.

Elevation: The force of gravity can reduce swelling. Utilize the first three steps the lift the affected limb as high as comfortable. The injured areas should be raised at least level with or slightly above, the heart. Fighters who get Kickboxing Classes in MD feel a lot better after doing RICE.

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