Functional Training for Muay Thai, Boxing, Mixed Martial Arts

Fitness

At Black Tiger Fight Fitness we are 100% committed to health and fitness, using fight training and conditioning as an effective method to achieve your fitness goals. To supplement your training, we also publish relevant must-read articles about fitness training and health matters here in our website. If you would like to contribute an article, please email us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .


Fitness Fact or Myth

5 Myths of Fitness Training

Don't let these fitness myths hold you back:

Running vs Walking1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.

2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.

Nutrition facts3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.

4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.

time for training?5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories.

 

From Fighting to Fitness - A Scientific Approach

Muay Thai Fitness Science

Muay ThaiThai Boxing, the national sport of Thailand, also known as Muay Thai, is one of the most brutal sports in the world today. It is the most popular and dominant striking system of choice in no-rules, full-contact fight sports like MMA and Kickboxing. Although known as a hardcore and often dangerous sport, Muay Thai also presents a safer, more positive side to fitness as a totally effective and result-oriented exercise system. Muay Thai fitness training, without the full-contact fighting applications such as sparring and competitions, is a fun, stress-relieving, and physically demanding workout for ALL TYPES of people.

Overview of the Muay Thai Training Regimen

Warm-Up

Warm upWarming-up is important to physically and psychologically prepare the participant for the increased demands about to be placed on the body. There are two types of warm-up: General and Specific.

  1. General warm-up consists of jogging, skipping rope, calisthenics, stretching and non-sport specific activity.
  2. Specific warm-up is performing the actual activity itself in a light, easy manner. A popular example of a specific warm-up is Shadowboxing.

Shadowboxing

ShadowboxingThis type is exercise is unique only to boxing and fighting sports in that it is a complete warm-up and stretching routine all bundled into one drill. The premise of this exercise is to move your body and limbs in simulation of a fight. You kick, punch, block and counterattack an imaginary opponent in front of a mirror or your shadow on the wall. This drill loosens up and stretches your muscles and joints, warms up your body and conditions your mind into a fighting mindset. Start slow with deliberate striking movements for the first few minutes for stretching and warm-up. Gradually build up speed and power for explosive energy and strength. Once you break sweat and your limbs feel limber, it is time for impact training on the heavy bags and/or Thai pads.

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Motivate your friends to exercise

Helping a Friend Exercise More

Nagging doesn't work. Here are ways to help your friends and family members get moving.

If you are a fitness enthusiast, you may find it difficult to understand why other people don't "get it." Exercise has so many benefits, and makes you look and feel good, so why doesn't everyone get out and move? You may especially wonder how to get family members or good friends to "see the light."

Exercise with a friendAdvice on giving advice

People generally dislike being given advice or told what to do, especially by family and friends. Think about the last time someone tried to give you advice when you hadn't asked for any. Generally, people take these directives as criticism, and put up a wall of defense to preserve their self-esteem. They often reject the advice, and sometimes the advice-giver, as well. Instead of launching into a lecture, take a moment to think about the behavior-change process, and how you can best encourage your friend to become more active.

Understanding behavior change

Behavior change begins in the brain. People must first see a good reason to change their comfortable habits. They weigh the pros and cons, and, if the pros are strong enough, they decide to change.

Dragging unwilling friends to the fitness center may not be productive in the long run. First find out if they are really interested in becoming more active, and what types of activities would be the most fun for them.

Friends training togetherInformation helps people consider changing, but emotion is a stronger factor. People can forget or ignore information, but, if the information touches something they care about, it is more likely to lead to change. If people see exercise as a way to have more self-confidence for a job search, or more energy to play with grandkids, they may have more motivation to become active.

What if your friends do not want to exercise? You can bug them a little bit, but don't overdo it. Do you have a short article on exercise benefits they might read? Would exercise help a health problem that concerns them? Would they tolerate small amounts of activity that does not feel too inconvenient (like a walk at lunchtime)? If your suggestions do not take hold, let it go and try again in a month or two. Your friend may consider the nudge you have given, and come around later.

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6-Pack Fast Plan

4-Week Fat-Loss Plan

6-Pack PlanThis fast-paced workout I found in Men's Health Magazine will help you shed fat, build muscle, and boost your fitness levels to an all-time high - in just 90 minutes a week.

Directions: Complete this workout 3 days a week, resting at least a day between sessions. So you might train on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday.

Do the exercises in the order shown.

Perform the workout as a circuit, doing 1 set of each exercise before resting for 2 minutes. Once you've done 1 set of each movement, repeat the entire circuit 1 or 2 times. That way you'll do a total of 2 or 3 sets of each exercise. When you've completed the weight workout, finish with 5 minutes of high-intensity cardio. Choose any cardio machine you like - treadmill, rower, stationary bike, elliptical machine - or simply hit the streets.

Your charge: Exercise for 60 seconds at the highest effort you can maintain for the entire duration. Then slow to an easy pace -- say, about 30 percent of your top intensity - for another 60 seconds. Alternate back and forth for the entire 5 minutes.

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Core Strength Training For Athletic Performance

Core Strength and Stability Training

Core TrainingThe muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation (1). The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement (2).

Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this.

What are the benefits of core strength training to the athlete?

  1. Greater efficiency of movement

  2. Improved body control and balance

  3. Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs

  4. Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.)

  5. Improved balance and stability

  6. Improved athletic performance!


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Corporate Fitness and Self-Defense Workshops

6 Reasons to Include Self Defense Training in your Corporate Wellness Programs:

Today's savvy international companies take steps to help keep their employees healthy and safe - health insurance, dental insurance, wellness programs, etc.  It's not just the right thing to do, it makes good business sense.  A new trend in Corporate Wellness is in-house self defense workshops.

Self Defense workshops teach important life-saving skills and are quickly becoming regular parts of corporate wellness programs.

Other than the primary benefits of teaching your employees to physically defend themselves, there are significant secondary benefits to self defense training.

Here are 6 great reasons to include personal protection (self defense) training in your Corporate Wellness Program:

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