At Boxing Trainer London we feel when you are ready and if you want to then light technical sparring is a great form of fun and fitness training.
Contact sparring in any martial art – particularly in martial arts that involve striking – does come with a certain amount of risk . Participating in too much heavy sparring can put you at a greater danger of injury before a tournament or fight, which might force you to have to pull out of competition or fight when you’re feeling less than one hundred percent. Sparring recklessly or too intensely in general can also be detrimental to your long-term health, putting you at greater risk for brain damage and other head injuries if you’re not careful.
That doesn’t mean that all sparring is bad, though. When it’s done safely, under the supervision of your instructors and with the proper sparring gear, technical sparring (sparring which focusses on the proper execution of techniques that you’ve learned in training and is only performed at a fraction of the intensity of actual competition) can be great for you as both a martial artist and a human being. Here are five ways in which responsible sparring can be beneficial to your mental and physical health.
1. Proper martial arts sparring can be safer than most other extreme fitness programs.
While Crossfit and other high intensity programs filled with strongman-style exercises, like tire flipping and hammer swinging, can look and feel cool, the risk for injury can be high. Some experts believe that responsible technical sparring in disciplines like boxing can actually be the better way to push your limits safely, because the movements involved are more natural and instinctual.
2. It’s great cardio.
Even when it’s performed at a safe and moderate intensity with the proper sparring equipment, the cardiovascular demands of a sparring session are unparalleled. It takes a certain level of fitness to be able to perform the techniques and forms of a martial art – and it takes even more fitness to be able to perform them with a partner in the heat of the moment. When you add the heart rate-raising mental demands of facing off against an opponent in the heat of “battle,” you’ve got a combination that will challenge your conditioning like no other physical activity. And, if you keep it up on a responsibly regular schedule, you’ll start to see your fitness rise to meet that challenge.
4. It keeps you on your toes.
While the basic rules – like being safe, responsible, and wearing proper sparring gear – should ideally remain the same each time, no two sparring sessions are ever alike. You might be facing a new partner. You might try new things. They might try new things and force you to respond in a new way. Which means that you are always learning and forcing yourself to adapt and grow. Which means that you are never at risk of plateauing in your fitness training or your martial arts journey.
5. It’s an excellent source of stress relief.
Speaking of mental health, sparring can be a great way to deal with nerves and anxiety. As counsellor and sport psychologist Jennifer Carter, PhD told Netdoctor in early 2017, training can have an incredible impact on your mental health. Although she was speaking specifically about boxing, her rationale could easily apply to any martial art: “Boxing helps people experiencing difficulties with mental health in many ways. Firstly, the exercise provides a rush of endorphins – a natural mood booster. Classes can help to relieve symptoms of anxiety and depression by focusing the mind and body in the present moment and taking people away from ruminating thoughts or worries. It provides a source of distraction as individuals engage with a fun activity that they look forward to and make new friends in the sociable and supportive group setting. Boxing instills a sense of achievement, building confidence and self-esteem. Classes provide a controlled and safe environment to release any frustration, stress and anger. Boxing encourages a healthier lifestyle, which benefits physical and mental wellbeing, sleep, eating, and self-care and compassion.”
So if you’re feeling low or frustrated, it just might be time to break out the sparring equipment. As long as you remember to stay safe out there!
BENEFITS OF OUTDOOR TRAINING
(Original article edited and added to from Mens Health)
You Only Need 5 Minutes
Park your excuses. According to Environmental Science and Technology journal, just five minutes walking in green space is enough to reduce stress and increase your motivation to stay active. In their research, those who exercised within view of a river or lake experienced the biggest mental boost. Best reroute that commute.
Fresh Air Open Space
Long runs, a PT providing varied outdoor exercises and a cool breeze to speed recovery. Why did we use gyms in the first place?!
A Park Run Burns More Calories Than a Treadmill
Wind resistance lifts your calorie burn by up to 10%, according to Harvard Medical studies. However, it’s your joints that really stand to benefit here, as the firm, flat surface of a treadmill places more stress on your knees and ligaments. Time to rage against the machines.
Training Outdoors Boosts Your Self-esteem. But Which Type of Exercise is Better?
If you’re chasing the feelgood factor rather than a PB, a stroll should be your activity of choice. Big ideas to pitch at work? Turn your next brainstorming session into a Silicon Valley-esque power-walking meeting. It’ll give your confidence an upgrade.
Booking an Outdoor Fitness PT Makes You More Likely to Stick to it
Men who train in the open air enjoy it more, according to research by Peninsula College of Medicine and Dentistry, while Canada’s University of Sherbrooke found higher attendance rates for outdoor sessions compared to gym classes. More space and less queuing were cited as reasons. A respite from gurning bros and chart remixes probably helps too.
It Will Keep Your Vitamin D Topped-up
Five to 30 minutes twice a week will keep your D levels at optimum, according to the National Institutes of Health. That’s a weekday jog and Sunday morning calisthenics in the park. Schedule sessions for 11am-3pm when the sun’s rays are at their strongest. Don’t overdo it though; no summer six-pack will make up for a lobster’s complexion.
Does Gardening Count?
Ain’t nothing weedy bout weeding! A Konkuk University study found that digging and mulching counts as a proper workout. Weeding has been given an MET score of 5 (that’s it’s ‘metabolic equivalent’ value; anything over 3 is considered high-intensity). Digging scored highest with a value of 6.3 – the same as weightlifting.
Heat Things Up
Your gym’s aircon could be freezing your fitness gains. In a University of Oregon study, cyclists saw a 7% improvement in performance after 10 days of ‘heat exposure’ training.
Exercising in warm weather improves your ability to regulate body temperature and helps the heart pump more blood to your muscles. Returning to the gym
Stay Fit while WFH / isolating
Hi guys, here at boxingtrainer.london I decided to write a blog helping you to get your daily exercise routines going.
First thing to say is that following the PM’s guidelines means if you don’t have the virus or haven’t been told to stay home you can all exercise outside in the fresh air. This can be on your own or with a trainer at a safe distance.
I’m going to give you some outdoor workouts you can try and some indoor workouts for if you are in actual quarantine and cant leave the house.
Make sure you gently warm up and stretch before and after the exercise.
Outside workout 1
5 minutes easy pace then.
2 minutes medium effort / 1 minute fast effort
Repeat x 5
Then the following x 2/3 times.
Squats x 30 seconds (45/60secs if advanced)
Press ups x 30 seconds
Bench steps x 30 seconds
Sit ups on the ground x 30 seconds
The Plank 60 seconds.
Outside Workout 2.
Warm up jog. 5 minutes.
Then circuits: each exercise done for 1 minute and do the circuit 3 times (rest if needed in between)
Bench step ups
Boxing sit ups
Indoor at home workout 1.
Jogging or marching on spot to warm up 2 minutes.
Then 10 seconds of: star jumps, burpees, high knees, spotty dogs, press ups. Now time for the workout..
Walkouts x 10
Press Ups x 10
Boxing Sit Ups x 20
Shadow boxing x 30 seconds
Burpees x 10
Tricep Dips on sofa or chair x 10
Shadow boxing x 30 seconds
Russian twists x20
Squat Jumps x 20
Repeat x 1, 2 or 3 depending on fitness levels.
Indoor home workout 2.
(if you have a small dumbbell then great, if not then do more reps!)
Squat into overhead press x 20 reps
Shadow boxing 1 minute
Squat into overhead press x 15 reps
running on spot 1 minute
Dumbbell swings x 20
Shadow boxing1 minute
Dumbbell swings x 15
Burpees x 20
running on spot x 1 minute
Burpees x 15
Shadow boxing 1 minute
Press Ups x 20
running on spot 1 minute
Press Ups x 15
shadow boxing 1 minute
Glute leg raises (donkey kicks) x 20
running on spot x 1 minute
Glute leg raises (donkey kicks)
Then cool down and stretch.
For more advice contact me or to book in a PT session then let me know via contacts page.
How I see it going
What is it?
Deontay Wilder vs Tyson Fury, the rematch. The first fight ended in a controversial split-decision draw.
When is it?
The fight will take place on February 22 2020.
Where is it?
MGM Grand, Las Vegas.
What TV channel will it be on?
BT Sport Box Office.
The low down
For starters both men know what the last fight took out of them and secondly one of them at least will be a lot more prepared this time around.
Tyson Fury has had two more fights since that fight, he’s fitter, stronger and more confident. The first fight he had been out of the ring for more or less 3 years. This time he will be physically better. He’s also took Wilders best shot and got up from it, unbelievable.
However, just because he got up the first time doesn’t mean that if he gets hit hard again this will happen again. He will also be wary of Wilders punch and so will he be more cautious?
Throw in that Fury has had a very severe cut only 6 months ago, this will come into play.
Also Wilder is the home fighter and judges can be at times biased to the home favourite.
The outcome prediction
Fury does not want to hang around and get caught by Wilders punch, he could also get cut early on on that eye of his.
These 3 things both suggest to me that Fury will look to or even have to win by knockout by round 7. So Fury wins by knock out. Round 5.
These are just my views 🙂
Energy drinks are supposed to do just what the name implies — give you an extra burst of energy. As it turns out, most of that “energy” comes from two main ingredients: sugar and caffeine. A typical energy drink can contain up to 80 milligrams of caffeine (about the same amount as a cup of coffee). By comparison, a 2006 study found that the average 12-ounce soda contains 18 to 48 mg of caffeine.
Other than caffeine levels, how do energy drinks differ from sodas and sports drinks? Soft drinks are mainly water, sugar and flavouring. They don’t do anything for your body; they’re just supposed to taste good. Sports drinks are designed to replenish fluids lost during activity. They typically contain water, electrolytes and sugar. Energy drinks have added caffeine and other ingredients that their manufacturers say increase stamina and “boost” performance. They’re designed for students, athletes and anyone else who wants an extra energy kick.
Energy drinks became popular in Asia long before they reached the United States. In 1962, Japanese pharmaceutical company, Taisho, released its Lipovitan D drink. It was designed to help employees work hard well into the night. Lipovitan D contains taurine, the same ingredient found in many of today’s energy drinks.
The very first “energy” drink to reach the United States wasn’t really an energy drink at all — it was more of a hyped-up soft drink called Jolt Cola. The “jolt” in the cola was a lot of added sugar and caffeine. Introduced in the 1980s, Jolt Cola quickly became a staple of college campuses.
An Austrian businessman named Dietrich Mateschitz picked up on the cash potential of energy drinks while on a business trip to Asia. Along with two Thai business partners, Mateschitz started the company Red Bull GmbH, with the idea of marketing the drink to young Europeans. Many clubs on the American West Coast caught wind of the Red Bull phenomenon and began importing it to sell as a cocktail mixer.
Red Bull began distributing its drink in the United States in 1997. According to its manufacturer, revenues doubled each year, reaching more than $1 billion in 2000. Although Red Bull has consistently been the leader in the energy drink market, several other companies have launched their own energy drink lines. Many of them are endorsed by celebrities.
Some of the ingredients
…and what they do in the body:
- Ephedrine – A stimulant that works on the central nervous system. It is a common ingredient in weight-loss products and decongestants, but there have been concerns about its effects on the heart.
- Taurine – A natural amino acid produced by the body that helps regulate heart beat and muscle contractions. Many health experts aren’t sure what effect it has as a drink additive (and the rumor that taurine comes from bull testicles is false).
- Ginseng – A root believed by some to have several medicinal properties, including reducing stress and boosting energy levels.
- B Vitamins- A group of vitamins that can convert sugar to energy and improve muscle tone.
- Guarana seed – A stimulant that comes from a small shrub native to Venezuela and Brazil.
- Carnitine – An amino acid that plays a role in fatty acid metabolism.
- Creatine – An organic acid that helps supply energy for muscle contractions.
- Inositol – A member of the vitamin B complex (not a vitamin itself, because the human body can synthesize it) that helps relay messages within cells in the body.
- Ginkgo biloba – Made from the seeds of the ginkgo biloba tree, thought to enhance memory.
Looking at the ingredients, energy drinks appear to be part soft drink and part nutritional supplement. According to reviewers, the taste falls within the same range. People who have tried energy drinks have described the taste as ranging from “medicinal” to “molten Sweet Tart.” Although the manufacturers claim that energy drinks can improve your endurance and performance, many health experts disagree. Any boost you get from drinking them, they say, is solely from the sugar and caffeine.
Caffeine works by blocking the effects of adenosine, a brain chemical involved in sleep. When caffeine blocks adenosine, it causes neurons in the brain to fire. Thinking the body is in an emergency, the pituitary gland initiates the body’s “fight or flight” response by releasing adrenaline. This hormone makes the heart beat faster and the eyes dilate. It also causes the liver to release extra sugar into the bloodstream for energy. Caffeine affects the levels of dopamine, a chemical in the brain’s pleasure center. All of these physical responses make you feel as though you have more energy.
Energy drinks are generally safe, but like most things, you should drink them in moderation. Because caffeine is a stimulant — consuming a lot of it can lead to heart palpitations, anxiety and insomnia — it also can make you feel jittery and irritable. Over time, caffeine can become addictive. It is also a diuretic — it causes the kidneys to remove extra fluid into the urine.
Your comprehensive training program and meal planner will be written bespoke and tailored to your individual circumstances using the knowledge and experience I’ve gained in my 15 years working in the fitness industry at the highest level.
Whatever your goals, whether its losing weight, toning up, muscle gain or stress relief then I can and will I help you achieve them.
Online Personal Training