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Martial Arts and Kids

Martial Arts is becoming one of the top sports to combat the rise of obesity and diabetes in children. In this day and age where computer games and TV have over taken the want and need to play outside it is important we keep our little monkeys fit and healthy.

At the Martial Arts place we understand that all children have different levels of fitness and abilities and believe that all deserve a good start. “TMAP pay close attention to how children excersize, their technique, punching, kicking, positioning and posture” Said Hazel Amper a childrens Physiotherapist. “A wide range of children benefit from Kickboxing at The Martial Arts Place. From the non active child to the very active child keen on sport already, this could be a new excersize to try out, its higher intensity than most excersize classes that they would normaly do so they get a lot fitter” she added. The Martial Arts place adapt their classes depending on the childs fitness levels so all little monkeys get the most out of every lesson “The way they run their classes is that there is a good warm up in the beginning so blood starts running around the body, muscles are warming up. Then there is the stretching, so the muscles are lengthened out ready for the next lot of excersize. Next comes the kickboxing focusing on kicking and punching working on their technique. Last they play a game, again this is using all the vital core muscles, cardiovascular and flexability are encompased throughout the class” Amper explained.

It is important to remember that Kickboxing teaches important skills that are transferable in everyday life in a fun environment. “There is 45 minuets to an hour of high intensity excersize without the impression that it is hard work” added Amper. Children learn Respect for others and themselves, disciplin and Concentration, as well as receiving self fulfilment and from attaining belts and reaching goals. Learning self defence in a discaplined supervised environment also teaches a child how to avert a situation and get out of conflict as efficiently as possible. Martial Arts builds a childs self esteem and confidence, they make friends and learn to communicate with other children as well as adults. All of these are integral to build a happy, healthy child and help toward accademic sucsess.

“So many conditions or issues that children have especially at that growing phase of their life can be benefited by doing kickboxing classes especially at the Martial Arts Place because of the way the classes are designed. I have referred quite a few children that I have seen at the Physiotherapy clinic to attend the classes because they have really weak core muscles. This can cause symptoms such as back pain, neck pain, and poor posture. They are tight in their muscles and stiff from sitting down all day so to come to somewhere like TMAP where they learn stretches, do a good warm up and can get fit and have fun is brilliant.”

Women and Martial Arts

The world is a dangerous place for women. Women are victim to violent crimes like sexual assault and domestic violence on a daily bases. Many women are interested in learning how to protect themselves from violent situations but don’t know where to begin.

Martial Arts places are a fantastic way to learn skills to protect yourself. They help build self confidence, aids weight loss, increases strength and fitness, as well as being a supportive environment to make friends and build a support network.

It can be quite daunting taking he first step in to a dojo but believe me it need not be. Many dojos are full of supportive individuals who are in the same shoes. The first step is to find your nearest martial arts place and book in a session, you will not regret it, the benefits out way the immediate intimidation.

The best ways for women to protect themselves is to be prepared. There are many disciplines that teach the necessary skills for a women to ward off potential attackers, fight back and escape a dangerous situation easily and effectively causing the least harm to all involved.

Giving martial arts a try could be a life saving decision.

Pre work out foods

You should fuel your body before every work out. This will give your body more energy, prevent muscle catabolism and promote muscle anabolism. If your looking for good results, perform and train at your best you should fuel your body. Think of it as a car, you wouldn’t go on a long drive without putting petrol in. if you do not give your body the right nutrients before a workout you will not see results as quickly and the likelihood of injury and illness is increased.

You should have a little nibble at least an hour before your workout. Here are the top 10:

1. Banana: these are full of natural sugars to give you an energy boost before you exersize. It is also a simple carbohydrate fuelling your body throughout and is full of potassium.

2. Greek yogurt and dried fruit: the fruit is full of natural sugars giving you an energy boost and the yogurt acts as a protein promoting muscle gain.

3. Porridge: Contains complex carbohydrates to keep you energised and satisfy your hunger throughout your training session.

4. Fruit Smoothy: Full of sugars for a natural energy boost.

5. Apple and Peanut butter: The apple curbs your appetite and fill you up for longer, the sugar will give you an energising boost while the peanut butter acts as a protein.

6. Omelette: Great source of muscle building protein.

7. Protein bar: Speaks for itself.

8. Protein shake: Speaks for itself.

9. Egg and Avocado: Many people think avocados are full of bad fats but it has been scientifically proven that Avocados have a unique combination of nutrients to build lean muscle while the egg acts as protein.

10. Almonds: Contain more protein and fibre than most nuts and are naturally high in Vitamin E.

Martial Arts and Bullying

Martial Arts can help prevent bullying by helping children on both sides of the equation. The Dojo provides a safe environment for all children and teaches discipline, respect, self control, leadership, stress relief, self defence and most importantly Confidence and self worth. Children from all walks of life from every background are taught to work together, respect each other, train and help support through grading creating bonds and friendships.

One of the most important ways to combat bullying is to install confidence in children. Bullies often project their own flaws on others. They crave attention and get it by acting out. By building their confidence these flaws often become less of an issue and the child pays more attention to what they can do. By honing in on their good points and giving approval for good behaviour they will learn there are better ways to get attention. Children who lack confidence also are usually victims of bullying as they are easy targets. Martial arts builds their self confidence and strength replacing their weak, unsure, afraid demeanour with an aura of self assurance so they are not seen as targets.

Body language, posture and Communication skills are extremely important to children. Martial Arts stances exude confidence, many phycological books advise taking a power stance for a quick boost in confidence. Martial Arts also promotes breathing techniques, calm breathing will equal a calm composure. This will help a child deal with whatever it may face with a calm, clear confident tone helping deflect any immediate threat.

Martial arts main lessons are Respect, Discipline and self control . This gives children a clear cut and consistent structure of discipline, teaching them which kind of behaviours are acceptable and which are not. Helping both bully’s and victims to adapt and manage their behaviour to not provoke or react. Bullies usually have a strong need to exert dominance over others and be in control. Martial arts teaches that everyone deserves respect and no one should be mistreated. It teaches victims that they must respect themselves first. Children are taught to be aware of their own thoughts, emotions and to control negative impulses. It also trains victims to control behaviours that may trigger a bully. 

Defence is more important than teaching how to fight, Martial arts teaches students how to defend themselves against attackers. Children get to act out different bullying scenarios and learn how to deal with it, if it ever were to happen. When practiced enough the student will recall and then instinctively respond if they find themselves in a difficult situation. Martial Arts does not promote the use of violence so instead the child will be able to defend both safely and efficiently giving them self assurance and confidence.

 

Many children suffer from stress and this goes unnoticed. Martial arts gives an outlet for children to let off steam and relieve stress in a save supportive environment. This makes it less likely that they will feel the need to take out their frustrations on other people. Alternatively children who are bullied suffer from high levels of stress they manifest sometimes physically, the exercise will create an outlet and boost the immune system.

By all children being involved in each class and treated as equals they learn to build bonds and make friends so they understand each other and don’t feel alone, frightened and vulnerable. They learn social skills and by grading, learning, leading and teaching each other they learn empathy and understand how others feel. This teaches that they are all the same and they are not alone.

10 Reasons why Kickboxing is good for adults

1. Increases fitness levels:

Kickboxing is one of the best ways to increase your fitness levels. It incorporates cardiovascular activities as well as strength building exercises. It has been proven that your body will get used to a routine and progress is slower unless you change or increase the intensity but kickboxing classes are always different so your muscles never get used to the same routine.

2. Aids weight loss:

As with any physical exercise Kickboxing will aid in weight loss, but not many excersize classes will give you the same benefits. With kickboxing you are guarantied fun, friends and to learn a new skill.

3. Social:

Every dojo is filled with friendly like minded individuals who are there for the same reasons, to learn a new technique. Learning and taking part in classes together means you naturally progress together in a supportive environment, making friends along the way.

4. Rids stress of the day:

Sometimes the only way to rid the stresses and strains of the day is to take the frustrations out on a punch bag.

5. Helps with flexibility:

As we get older we lose bone mass and flexibility but with exercise we can keep age at bay.

6. Self- defence:

It is important for everyone to know how to defend themselves especially women. Although martial arts in general does not promote violence it does promote self defence and how to get out of situations by causing the least damage to yourself and the attacker.

7. Mental relief:

Martial Arts has been scientifically proven to help with many mental disorders such as depression, eating disorders, and aggression.

8. Sense of achievement:

By learning new techniques and abilities and achieving new belts there is always a new goal to reach for.

9. Confidence building:

All of the above build confidence, self assurance and self worth.

10. Independence and self reliance:

Sometimes as we get older we forget that we can do anything we put our minds to. Kick boxing, progressing and achieving remind us we can reach for the stars without relying on others.

Mental Health and Martial Arts

Exercise and physical activity in general have been proven to have positive effects and mental stability. Exercise results in the release of feel good chemicals in the brain boosting a positive mood, self esteem and overall wellness. Martial arts promote mental health as well as physical health it embodies a system of mental values, physical and mental relaxation, control of mind and body and increase self confidence.

There have been a number of studies showing the benefits of Martial arts on mental health issues: Improvements in self-esteem (Fuller, 1988), a more positive response to physical challenge (Richard and Rehberg, 1986; Trulson, 1986), greater autonomy (Duthie, 1978), emotional stability and assertiveness (Konzak and Boudreau, 1984) and reductions in anxiety and depression (Cai, 2000). It has also important to note the social benefits of Martial Arts.

While martial arts demands agility, endurance and strength, a large part of the training is about gaining mental stability, focus and control through meditation and learning to find your inner strength.

People who practice Martial Arts find they forget the days stresses and strains of the day and focus on their bodily movements and concentrating on their physical activity. Martial Arts also promotes discipline and control over emotions also providing a constructive outlet for frustration. Breathing techniques and self discipline can be used in everyday activities helping to calm down in a stressful situation. This helps decrease stress and Aggression in everyday life.

Confidence and self esteem are vastly improved giving individuals a self of worth. It also helps women feel safe knowing that they can defend themselves, this greatly helps women who have been through any trauma or abuse. By gaining belts you feel the sense of achievement and success. Its easy to see the development in form and ability as well as the physical results.

Weight loss and fitness is a benefit of practicing martial arts, many people suffering from obesity or eating disorders find it a safe outlet to exercise in a friendly non judgemental environment. The exercise helps curb the binge mentality and the fitness and body change in muscle building and weight loss promotes an overall wellbeing keeping diets on track.

The social benefits of a friendly Dojo and trainees has a huge impact in those who suffer from depression and loneliness. Being around people who are supportive and helpful who understand and are training at the same pace helps individuals realise they are not alone. Being in a safe and comfortable environment learning new techniques and building friendships gives a feeling of fulfilment.

All in all, Martial Arts helps many disorders and is key to a healthy lifestyle.

Post Work out foods

Straight after a workout you should eat to rejuvenate and revitalise your body. You should feed your muscles to aid healing. The rule of thumb is eat half the calories you burnt during your training session.

You should make it a mix of complex carbs, protein and some fat to replenish energy stores and repair your muscles.

1. Organic grapes: After a workout your body is filled with lactic acid, these are an alkaline fruit to replenish your ph levels.

2. Dates: High in potassium to restore the body.

3. Sweet potato: packed with vitamins and minerals to restock your reserves.

4. Peanut butter and banana on brown rice cakes: Replenishes your energy levels

5. Brown Pitta and hummus: hummus is made with chick peas, mixed with brown pitta bread will fill your body with protein and slow release carbs replenishing energy levels.

6. Turkey and cheese with apple slices: Packed with protein and low in carbs great snack.

7. Protein shake with Banana: This will aid muscle repair and give you a boost of potassium and sugar to aid energy levels.

8. Tuna on brown bread: The mix of protein and carbs will help your muscles continue to build post work out.

9. Trail mix: Will power you up after a hard session.

10. Chocolate Milk: Studies have shown that Chocolate milk replenishes tired muscles and speeds up recovery.

Women and Sport

The idea of sport has always held male connotations, with many sports being male-dominated or even entirely in the male domain. But many women have recently started participating in traditionally “masculine” sports, with some even competing at the same level as their male counterparts.SAM_1191

Every Sunday, Pam Ewen has the same routine. Upon arriving at the shooting range, she pulls out her hooped earrings; ties back her hair and lies motionless behind a rifle, waiting for the target to appear. For the last five years, ever since she started her rifle hobby, it goes without saying that her false fingernails have been thrown in the bin.

“I love to shoot,” Ewen says. “It’s not a normal hobby for a woman but I fell in love with it, although I end up with a bruise on my shoulder and have to keep my nails short. That’s a small price to pay when you get a good score though.”

Traditionally it has been seen as “un-ladylike” for women to participate in certain sports, especially those that are primarily male-dominated. However, over the last decade women have started taking a keen interest in traditional male pursuits – and that trend is growing.

The sports experience for girls and women has grown dramatically in recent years. A variety of women involved in sports has generated attention in the media and more and more have started to actively participate in local sports groups and clubs. Sport has become an essential part of the culture for women. Health issues are always important and everyone, male or female, needs to incorporate physical activity into their daily routine.

Football is now the UK’s favourite female sport, with a 2011 Sport England Active people survey highlighting that 1.38 million women and girls up and down the country are playing the game regularly. Golf has also increased in numbers since Catherine Zeta Jones and Gerry Halliwell were pictured playing the game. Membership figures for the ladies Golf Union have increased by 65 per cent in the past 20 years.

But surprisingly, one of the fastest growing male sports that women, including me, are infiltrating is shooting. According to statistics from the National Sporting Goods Association, 3.8 million of America’s 17 million target shooters are women – and those numbers are fast increasing in the UK.

I started shooting three years ago when my godfather took me to an open day. A coach there noticed that I had a natural talent, and asked me to try out for his club, of which I have now been a member for two years. I have had a lot of support from family and friends especially when I bring home medals. This year the club, consisting of 23 men and just four women, has put together a ladies’ shooting team, and the four of us hope to compete in female rifle shooting Olympic competitions.

Norman Edwards, my coach for the 27th Rifle club Putney, has been coaching full bore rifle shooting for over 30 years. “Over the last few years the NRA UK (National Rifle Association) has had a lot of new females taking up the sport, but it is still very much male-dominated at a senior age level,” he says. “I think the shooting industry as a whole does not hold any bias at all. Target shooting is a relatively small sport compared to others and it is more concerned with keeping the sport going and encouraging everyone to get the most pleasure as possible. Males and females are both able to put up good scores.”

There isn’t much difference between the men and women’s scores or shooting ability, I myself shoot higher scores than men who have been doing it for years. The only difference on the range is women removing earrings and pinning back loose pieces of hair that could get in the way, along with the often high-pitched whoops of success.

“Females can be quicker learners than the males due to the element of strength,” Norman says. “They have to rely on kit supporting the weight of the rifle and therefore concentrate more on the sight picture and trigger release. Unconsciously, males tend to use their superior strength, which has disastrous consequences on scores.”

This is another difference between males and females: the kit. It is rather difficult to get gloves, jackets and guns to fit comfortably to the petite female form. One of my shooting teammates, Lorraine Pearson, has been looking for a shooting jacket for a while. “I would love a really nice warm padded jacket for shooting but unless you want cammo or any other variety of green it just doesn’t happen. What really angers me is when you ask if the stock comes in any other colour and they reply, ‘I suppose you want it in pink?’ No I don’t want pink, do I look like Barbie?”

Lucinda Bailey, another of my teammates, nodded in agreement recently over a glass of wine after a day’s shoot. “Personally, in such a male dominated sport I don’t want to wear anything that’s revealing, but I don’t want to look ugly either,” she says.

Pearson added: “Surely there has to be a market for more choice for us women who take on challenges and have a go at a sport which 50 years ago would be completely male. It’s about time the shooting fraternity dragged itself in to the 21st Century. Women will spend their money on these things.”

With the sudden interest in shooting shown by women, however, some shops have started to sell female jackets off the peg. G E Fulton & Son have tapped into this growing market and have started to produce jackets to fit the curves of a woman. Collin Shorthouse of Fulton’s said: “The main difference is the shape of the hips and chest; we have a man that makes them for us and adds in space for women’s curves. They are the same price as the men’s and are made from new. We sell roughly 10 male jackets to every one female but the market is slowly increasing so we keep about 10 female and 50 male jackets in stock at any one time.”

The problem that many manufacturers face is the cost and keeping up with yearly trends. Since the quantity bought is so small, to have jackets designed and transported to warehouses is not cost-effective. This is a great relief to me and my shooting buddies. It proves that males don’t cater to the female needs because they are biased or against female competition but because they don’t understand the female wants and needs and it’s not worth the money. So ladies, it seems the more of us that get involved in a male sport, the more choice we will have. If there are more of us, the sales may correlate with the demand.

There are many positive aspects to women competing in non-traditional sports. They open the door to something new and unexpected, something that may not be socially acceptable at the moment, but might be in the future. Women who are taking the plunge now are opening new opportunities in sport up for younger generations. Eventually this hard work and effort will make it easier for women to enter into sports that they typically wouldn’t have chosen and perhaps this will create more funding for women’s sports and organizations.

“I found that a whole new world opened up to me when I started shooting, it was unexpected and I didn’t think I would take it up when I went for the open day. But I’m glad I did as now I’m competing in competitions and winning medals. I also love the surprised looks I get when I tell people about my unexpected hobby. I think women should try and partake in sports and not worry about any connotations they may hold, it’s worth it,” said Ewen.