The Art of Kicking Ass

Martial Arts have an impressive number of exercise and health benefits as well as being great forms of self-defence, stress relief and a boost to confidence.

Benefits

1) Cardiovascular health- high intensity martial arts exercise programs and fights will significantly increase your heart rate and test your rate of recovery.

2) Reflexes– to be a good martial artist, you must have very fast reflexes. Research has found that by participating in martial arts, you not only improve your reflexes while performing the activity, but actually experience faster reaction times in other every day activities.

3) Increased muscle tone- by participating in martial arts, you can greatly improve the amount of muscle mass in your body and consequently look more toned.  The higher your muscle mass, the higher your metabolic demands will be which means you will burn more calories each day.  High levels of muscle mass also lead to increased agility.

4) Weight Loss- during martial arts classes and fights you will burn a high number of calories with the diverse range of movements and footwork.

5) Improved Mood-  you will definitely leave any martial arts class on a high.  Performing martial arts is a great way to relieve stress and frustration.  The endorphins released by physical activity appear to be active in your body for as many as four hours after exercise.

With so many different types to choose from how do you decide?

Unarmed martial arts can be broadly grouped into techniques focused on strikes and grappling:

1) Strikes: Kickboxing, Muay Thai, Taekwondo, Kickboxing, Karate, Capoeira and Boxing

2) Grappling: Jujutsu, Judo, Brazilian Jiu-Jitsu, Wrestling etc

It’s also a good idea to decide whether you just want a good workout without learning any intricate moves of techniques.  If this is the case then it might be better just to try a Kettle-bell workout class or cardio kickboxing.

If you want to be the next Jade Jones (2012 Olympic gold medallist), then try:

TAEKWONDO

Jade Jones (blue) won the 2012 Olympic gold medal in Taekwondo and the BBC Cymru Sports Personality of the Year

Translated from Korean, “TAE” literally means to jump, kick or smash with the foot, “KWON” means to punch or destroy with the hand or fist and “DO” means art, way or method.

This sport will really improve your co-ordination and flexibility.  Many of the moves require core and spinal strength for upright kicking moves. Range of hip and shoulder motion is also important, as is balance. Whether balancing on one foot, performing a front or side kick, or striking, many moves require your legs and arms to work together to either defend or attack.

Taekwondo is all about the kicks, so it is really important to target, strengthen and stretch your hamstrings.

One Leg Dead-lift Balance (from about.com):

1. Stand on the left leg with the right foot slightly back, resting on the toe.
2. Hold a weight or barbell in front of the thigh and tip from the hips, keeping the back straight and the abs braced, bring the weight towards the floor.
3. At the same time, lift the right leg up as you lower the weight, taking the leg up to hip level.
4. Squeeze the glutes of the left leg to pull back up and repeat for 8-16 reps before switching sides.
5. Keep the move slow and controlled and concentrate on keeping your balance at the same time you keep the core braced. If you feel wobbly, keep the back foot on the floor.

Taekwondo classes in Cardiff:

United Taekwondo International Wales: Wednesday and Fridays at 6:30

St Peter’s RFC, Minster Road, Roath

Cardiff North Taekwondo

http://cardiffnorthtkd.com

Training at Heath Sports and Social Club, Heath Park on Sundays and Wednesdays.

Cardiff Martial Arts

Training at Channel View Leisure Centre, Llanrumney High School and Pontprennau Community Centre

http://www.cardiffmartialarts.com

KICK-BOXING

Kickboxing is a great way to target your core muscles

This will really knock out the boredom from your workout and blast body fat fast with a range of toning and body-sculpting moves.

Kick-boxing burns an average of 500 calories an hour, some estimate 810.  The exercise targets your arms, shoulders, abs, thighs and bum all in one workout.  It is also an incredible form of stress release.

Kickboxing keeps you moving at an intensity that you probably not be able to replicate while doing cardio exercise on your own, so take advantage of the group energy of the workout to get the most out of this form of exercise.

Roundhouse Kick

Warning: Do not perform this move without first thoroughly warming up and stretching

The roundhouse move is a as your leg moves in an arc.

1. Stand with right foot forward in fighting stance.
2. Bend your right knee bringing your heel towards the glutes and pivot on the left foot, turning your hips to the left.  This is not shown in the picture.
3. Strike from right to left in an arc with right foot, extending kick from knee, toes pointed.
4. Retract and return to fighting stance.

Classes in Cardiff

Vitality Gym:

Wednesday 20:00-21:15

http://www.vitalitygyms.co.uk

This class will really help you to bring strict discipline to your everyday life.

Cardiff Karate and Kickboxing Academy

http://cardiffkarateandkickboxing.com

These award-winning classes are designed for men and women of all abilities and ages.

Boxing and Boxercise

Boxercise is an addictive exercise class based on the training concepts boxers use to keep fit.  A typical class may involve shadow-boxing, skipping, hitting pads, kicking punchbags, press-ups, shuttle-runs and sit-ups. Most boxercise classes are aimed at men and women of all ages and fitness standards.  It is a fun, challenging and safe workout because no class actually involves hitting an opponent.

Bonus:

Increased mental agility and decision-making

Improved hand-eye coordination

Increased stamina: High-level boxing boxing is around 70%-80% anaerobic (high-intensity) and 20%-30% aerobic, therefore training increases stamina in heart and lungs

Raised core strength: To take a punch and hold your balance, your abdominals need to be strong and toned – this strong core stability can reduce the risk of back pain and improve posture

Arm Exercise

Strengthen your upper body and blast those bingo wings with:

Tricep Dips:

1. Sit with your back to a bench or chair and have your legs either bent (beginner-shown in picture) or straight (advanced)
2. Place hands on the bench so they are pointed towards you
3. Raise body up into a seated position
4. Bend elbows out behind you to lower your bum to the floor
5. Push back up until arms are straight

Classes in Cardiff:

Elite Fitness       http://www.elitefitness.co.uk/

Boxercise– punch your way through a variety of pad work and bag exercises.

Friday 17:30 with Kyle

Pads and Abs– a studio based women’s only boxing and Ab’s workout with pumping music.  Get ready for your summer vest top and leave on a high.

Tuesday 17:30

Boxfit Express– Learn to box and get your body fighting fit.

Monday 18:45

Or

Vitality Gym

Boxercise 17:15

Reaction to the Abs and Cycle Class

I think it’s important to acquire feedback from several people for each new class, as everyone wants something different from a workout.

Cardiff University English student, Emma Jones

Q- Would you do this class again?

A- I will definitely be returning next week if my legs have recovered.  The hill climbs were really tough and I’m not sure if I kept up the resistance as high as I should have, so I’d like to come again and try to improve.

Q- Which abs exercise did you find the most challenging?

A- Holding the plank for one minute, my arms were shaking uncontrollably.

The Plank- a tough abs exercise

Running enthusiast, Fiona Campbell

Q- Why have you chosen to join the Cardiff University gym?

A- There is a great range of classes available, I particularly enjoy Pump & Tone and Advanced Fat burning.  The trainers are all really friendly and helpful as well.

Q- Did you enjoy this class?

A- Yes, I find it difficult to motivate myself to do abs exercises at home or in the gym, so I need the pressure of a group fitness class.

Q- Which was your favourite abs exercise?

A- The reverse crunch as it really targets the lower abdominal muscles.  I’m trying to get my bikini tummy ready for a Christmas holiday to Australia.

 

 

 

Abs and Cycle

Venue: Cardiff University Strength and Conditioning Centre, Park Place

Instructor: Annie

Time: Thursday 18:15-19:15

Price: Student £3.10, Community customer £4.50

Description:

This brand new class combines an intense aerobic workout on static bikes with a sequence of abdominal exercises on floor mats. The group is split equally and whilst half of the people start on the bikes, the remaining individuals begin with an aerobic style warm up and then move onto the mats. During the hour long class, the two groups switch round 4 times, so that every 10-15 minutes you have the opportunity to change from aerobic activity to toning exercises. The class works effectively because it targets so many different muscle groups and you don’t get the chance to become too tired of any one type of exercise.

Instructor Annie showing us how its done at Cardiff University gym

Static Bikes

The time on the bikes mainly involves steady hill climbs where you gradually increase the resistance and try as hard as possible to maintain speed. During the last two segments on the bikes you are encouraged to alternate between sitting and standing positions. Maintaining the correct posture also gives your core muscles a good work out.

Top Tips:

For seated climbing on a spinner bike: hold in your lower abdominal muscles to help push your rear end to the back of the seat, then push the pedals down with your heels lower than your toes. Keep the heels low when you pull up, too.
For a standing climb: keep your back straight parallel to the ground and push your nose down to within a few inches of the handlebar.

Abdominal mat work

Throughout the class we repeated 8 different types of abs exercises, these included:

1. Simple crunch
2. Vertical leg crunch
3. Leg extensions
4. Plank
5. Side plank
6. Bicycle exercise
7. Scissors kicks
8. Reach throughs

How to: Bicycle Exercise

Step 1- Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers

Step 2- Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.

Step 3- Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.

Step 4- Switch sides, bringing the left elbow towards the right knee.

Continue alternating sides in a ‘pedaling’ motion for 1-4 sets of 20 reps

 

How to: Scissor Kicks (a winner to really hit your lower abs)

Step 1- Lie on your back with your legs extended.

Step 2- Raise your feet about a foot off the ground and move your feet back and forth from side-to-side, imitating the movement of scissors

The lower down your legs, the harder your abs will work.  Remember to breathe throughout this exercise.

Rate the Class

1) Atmosphere and Fun: 6/10

The class is fast paced and constantly changing, so it keeps you on your toes.

2) Sweat and Pain: 8/10

You can push yourself as hard as you want to on the static bike hill climbs, so the level of aerobic and cardio exercise is really down to you.

3) Calorie Burn: 400-500 per hour

4) Toning Potential: 7.5/10

The abs exercises were challenging enough to have a toning effect so I will be adding some of them to my stay at home abs routine.

5) Morning After Muscle Ache- 6/10

I’m not that used to cycling as a form of exercise, so I definitely felt it in my legs the next day.

Abs Workout

I’m always looking to get a perfectly toned tummy and this could well be the way forward

Legs Bums and Tums (LBT)

Venue: Cardiff University Strength and Conditioning Centre, Park Place

Instructor: Cat

Time: Monday 18:00-19:00

Price: Student £3.10, Community customer £4.50

This toning and strengthening class is popular, perhaps too popular.  The 35 plus people in the studio unfortunately meant that for each new movement the incredibly energetic instructor had to demonstrate twice to make sure that both ends of the room had seen.  This made for quite a slow-paced class and I even felt the need to continue with some of the repetitions for longer than required.

Nevertheless, if you want to tone your inner thighs, lower body and abs then this class will definitely suit you.  The instructor definitely could have pushed the group harder and for longer on some of the exercises, and although I did have fun, I left the class feeling a little underwhelmed and in serious need of a challenge.

There were a couple of notable exceptions:

Best Move of the Class: Dead Leg single leg squats

(From this position you should then come down into a crouching sprinter position with your hands on the floor as described in step 3)

1) Stand on one leg with the other raised slightly behind you

2) Slowly bend your other knee, coming down gradually into the squat position in 4 counts (seconds)

3) Come down into crouching sprinter position with both hands on the floor still not letting the other foot drop

4) Hold for 4 counts

5) Gradually rise up and return to first position

6) Repeat 8 times and never let the foot drop

The class started with an upbeat aerobic warm-up routine that was easy to follow for beginners.  The rest of the class consisted of many other types of toning movements, such as:

Squats- both wide and narrow (3 sets of 8-15 reps

Lunges- both forward and reverse (3 sets of 8-15 reps

Leg extensions- either single or double leg, depending on how hard you want to work

Crunches- (3 sets of 25)

Push-ups (because it’s important to work the arms as well)

Planks and side planks (hold for at least one minute)

 

Rate the Class:

1) Atmosphere and Fun: 6/10

Good upbeat music especially at the beginning, but the class was too slow-paced.

2) Sweat and Pain: 5/10

I did not see a bead of sweat in the room, but some of the moves and repetitions did induce a noticeable ache, especially the dead leg single squats and planks.

3) Calorie Burn: 230-280 per hour

4) Toning Potential: 7.5/10

This is what this class is all about and if you do the movements properly, you will definitely see the results

5) Morning After Muscle Ache: 5/10

I could feel those squats, especially when trying to climb stairs.

My Favourite Move of the Class: Starfish

1) Start lying on the mat with your arms and legs spread apart like a starfish

2) Raise alternate legs about a foot off the ground and twist the upper body towards the raised leg.

3) Keep the pace up and repeat about 15 times

Overall Thoughts

LBT (Legs, Bums and Tums) is an effective class for shaping and toning your desired physique.  As there is no cardio, make sure that you use this class in conjunction with other forms of exercise which raise the heart-rate and get you sweaty.