Your Heart Rate & Training

Training Comments

Our hearts pump pump the blood vital to our existence. This movement of blood supplies the nutrients and oxygen that our bodies require. Once the payload of nutrients and oxygen are delivered the blood removes toxins from our bodies to keep us health. All of this driven by the beating of our hearts. The workload on our heart varies depending on our activity level. When we exercise our heart rate increases as does our breathing to meet the heightened demand for oxygen. Measuring our Heart rate while resting and during exercise provides a benchmark of how physically fit we are, how hard we are working, and to measure our improvement over time.

Our heart rate when resting (doing nothing) is a good guide of our general fitness. The normal range for our heart rate at rest is between 60 and 80 beats per minute (60-80 bpm), lower is usually better. To improve our heart rate and fitness level we need to exercise a minimum of 3 to 5 times per week for 30 minutes to 1 hour. During this exercise period our heart rate should be elevated. An elevated heart rate of 60% to 70% of our maximum heart rate must be maintained during this exercise period. Our maximum heart rate is determined using the formula 220 beats per minute minus our age. While this is the maximum your heart should EVER pump it is not wise to approach this number without consulting a doctor. A good rule of thumb is to maintain a heart rate of 150 beats per minute or lower depending on your maximum heart rate. As your fitness level improves the amount of exercise you can do at this level will increase. It is better to make steady improvement, which you will, then to stress your most important muscle, your heart. As a secondary way to determine your general fitness level check your heart rate every minute after your workout. How quickly your heart rate returns to your ‘resting’ rate is a good indicator of your fitness level.

This chart is provided as a guide to the accepted normal heart rate ranges based on age.

heartrate

This article is written by: Mitchell Saba, WKC senior member and instructor.

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Types of Training

Training Comments

This article covers three types of training and exercise:

  1. Aerobic Exercise
  2. Anaerobic
  3. Cross Training

ccski1. Aerobic
Aerobic exercises are good for building endurance. As this would suggest aerobic exercises are long in duration with the focus on a stead pace. This steady pace burns your muscle energy at a slower rate because most of the energy comes from the air we breath. Aerobic exercise is excellent for improving your physical fitness and heart rate. Aerobic exercise will improve your sparring performance due to an overall increased stamina. Types of aerobic exercise include jumping rope, distance running, swimming laps and cross-country skiing.

2. Anaerobic
Though the namweightse is similar to aerobic, anaerobic exercises are shorter in duration, focusing on speed and power rather then endurance. The intensity of exertion in anaerobic exercise burns muscle energy quickly. As the muscle energy is burnt and depleted we often feel a burning sensation. This sensation is from small muscle tears that occur when your muscle energy is depleted. These tears form the future stores for additional energy once healed. It is through this process that we increase our strength. Muscle tears decrease our muscle elasticity, this is why stretching is so vital. Without proper stretching we gain power at the loss of speed and mobility. Only with stretching can we improve our power and speed. Types of anaerobic exercise include, yes, karate, sprinting, weight-lifting, and push-ups.

3. Cross Training
Cross training as the term suggests a combination of aerobic and anaerobic exercise. There is no “correct” combination of the two forms of exercise, it really depends on your personal needs and goals. If you have been sedentary for a long period of time it is probably better to begin with more aerobic exercise to get your heart and lungs into shape and build your stamina. The main focus here is variety. Karate is a great cross training form of exercise as it is both aerobic and anaerobic. Karate works all of your major muscle groups (and some minor ones too!) as well as strengthening your heart and lungs (see your heart rate). It is never a bad idea to augment your karate training with other forms of exercise if you have the time to do so.

Conclusion
To quickly recap and summarize; Aerobic exercise builds long term endurance; Anaerobic exercise builds short term endurance. It is important to remember that there is no definitive border between anaerobic and aerobic activity, and in fact, all activities are fuelled by both pathways. It all depends on your focus and use of various exercises. The benefits of using a balanced aerobic and anaerobic exercise program include: Improved Endurance, Strength, Range of Motion, Balance, Posture and Coordination, all of which will help with your karate performance.

This article is written by: Mitchell Saba, WKC senior member and instructor.

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The Importance of Stretching

Training Comments

Take this article for what it is, layman’s advice. All I know about stretching I have learned from reading and trail and error, no formal courses, no certificates, just personal experience and written material. With that said, read on at your own risk (I had to say that;).

Why do we stretch? The answer is simple, to increase our flexibility. Flexibility is important for many reasons. In karate it increases our abilities, speed and accuracy. Flexibility is good for muscle health and helps to reduce the likelihood of injury. There is no “quick” way to increase your flexibility, the only path is by regular stretching using the proper techniques. Using the proper techniques, anyone can improve their flexibility though the amount of time can vary from person to person due to our unique physical make-ups.

Flexibility is extremely important to karate training. Most people think of kicks when we talk about flexibility. While this is true, it is equally important to stretch your upper body after a workout. Chest and shoulder muscles can tighten up and restrict your movements and reduce your speed. Flexibility in your lower body is important for more then just kicks. Your stance will improve as you increase your flexibility. This is almost more important then kicks since your stance is your foundation. As you begin to assess your flexibility you will find that one side of your body seems more flexible then the other. This is normal as your non-dominant side (mine is the left) is typically more flexible. This is why it is typically easier to kick with your non-dominant leg. The one area that most forget about when training is the back/spin. This is very important in karate training since your power flows through your back to the point of attack. If your back is tight then its ability to twist will limit the amount of torque your body can provide.

Increased flexibility also decreases the amount of energy you need to expend as you train. Moving tight, inflexible muscles requires significant effort and energy that reduces the amount of available power. Generally speaking being flexible improves the fluidity of your movements, increases your speed and power, and reduces the amount of energy you expend, all important for your karate training.

Now that you understand the benefits of and reasons for stretching it is time to look at ways to improve your stretches. There are three types of body tissue that need to be stretched to gain flexibility, they are; muscles, joint capsules/ligaments, and nerves. The last usually surprises most people. In this next section we will look at examples of how to stretch these three types of body tissue.

groinLower Torso/Groin Stretch
In the example to the left, we use our leg and hip. This is a classic lunge stretch. The lunge is a muscular stretch that helps the flexor muscle. The lunge is performed by placing one foot forward and one foot back. The knee of the back leg is dropped to the floor, you lean forward keeping your body upright. You should be able to feel a certain amount of “give” with this stretch through the front of your hip.

 

 

adductorsAbductor Stretch
This stretch is performed while lying on your back with the soles of your feet together and knees stretched apart stretches your abductor muscles but is mainly a hip capsule and ligaments stretch. You will feel this stretch much more then the previous stretch. This is because there is less elasticity in the hip capsules and ligaments. Because of this it is much harder to increase your flexibility. Notice the word harder, not impossible is used here, give it time and you will increase your flexibility.

hamstring Hamstring Stretch
In the example to the left, we sit with one leg out straight and reaching forward to touch our toes. If you are not flexible you WILL feel this stretch! This stretch is both a muscle and nerve stretch. Bending the knee slightly takes the nerve off the stretch and makes it purely a muscle stretch. With the leg straight you can feel the nerve stretching by the tightness in the back of your knee, not in the center of your hamstring muscle.

When you are stretching it is important to remember that nerves are more elastic then ligaments but less elastic then muscles. Nerves take a long time to stretch. Many researchers say it is a bad idea to aggressively stretch the sciatic nerve before exercising as it can upset the nerve signal to the muscle leading to a loss of muscle control. There are indications that this loss of control can lead to hamstring strain or more serious injury. The logical solution to this is to aggressively stretch the nerve AFTER exercising. This is also wise because muscles are very warm but cooling and stretching is more effective.

It is important to remember to breath properly while you stretch. If you tense as you attempt to stretch your efforts will have little effect. When you tense your muscles constrict, not the result you want. Breath into your stretch and relax your muscles completely. Stretch a little before any workout but save the bulk of your stretching efforts for after your workout. Your muscles WILL NOT gain in length (stretch) unless they are warm and elastic. Aerobic exercise is typically best before stretching because it maximizes your blood flow and muscle temperature. Stretching is as much a mental activity as it is physical.

 

Stretching Cheat Sheet

  1. Breath into the muscle you are stretching, focused and relaxed;
  2. Move in a slow and controlled fashion with a strong stretch just short of painful;
  3. Listen to your body, slowly take up muscle slack (10-20 seconds);
  4. Once there is no more slack available hold the stretch for 10 more seconds, and;
  5. Slowly release the stretch, continuing to breath, relax, then shake off the muscle.

The order in which we stretch our muscles can be very important. The muscles in our bodies are tied together and pull and push against one another. The back is the best example of this. If our back is very tight we can feel muscle pull (non-elasticity) from simply reaching for a pen. These same muscles are tied into our legs. Bending forward or stretching your hamstring could be made difficult if your back is not properly stretched first. There are numerous inter-dependencies like this, to many for this article. Below is a suggested list for an optimal order for stretching. Don’t stop here, if you are interested pickup some books and read about anatomy, muscles, etc. Anything you do will benefit your karate but more importantly your life.

Optimal Stretching Order

  1. Lower back
  2. Gluts and hip joints muscles
  3. Quadriceps
  4. Hip flexors
  5. Abductors
  6. Calves
  7. Hamstrings

This article is written by: Mitchell Saba, WKC senior member and instructor.

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