Friday, September 27, 2013

What To Eat After You Work Out - Kickboxing Classes in Suwanee GA

You made it through your workout. Hooray! You succeeded in taking yet another step towards a healthier you. But did you know that what you eat after your workout along with when you eat it could impact the extent of the health benefits gained by your physical activity?

Your body uses a lot of energy to get you through a workout. So it makes sense that you need to replenish this lost energy. The ideal time to eat is within fifteen minutes to two hours after a workout. This is when your metabolism is elevated and your body’s ability to repair and recover is at its peak. By waiting two hours or longer to eat after working out, research has shown that your body’s ability to replenish lost energy decreases by fifty percent.

To help you body recover from a workout, your body needs a mix of carbohydrates and protein. Protein is essential in building and repairing your muscle tissue. It will also help to reduce muscle soreness.  Carbohydrates will help replace the energy lost during exercise. You should aim for 10-15 grams of protein and 30-40 grams of carbohydrates in your post-workout meal.

In addition to carbohydrates and protein, your body uses nutrients to help recover from a workout. Potassium, found in foods such as bananas and orange juice, will help restore your body’s fluid levels. Omega-3, found in fish, and bromelain, found in pineapple, are anti-inflammatories that can help reduce swelling from bruises, sprains and strains. Vitamin C can help repair tissue. The antioxidants in kiwi help reduce muscle soreness. And the antioxidants in blueberries have been shown to triple your body’s recovery rate after an intense workout.

The one thing your body doesn’t need after a workout is fat. Including fat in your post-workout meal may slow digestion and your body’s absorption of carbohydrates and proteins. This, in turn, slows muscle recovery.

Some good post-workout meals include:
·         Sports drink or juice
·         Low-fat chocolate milk
·         Protein shake
·         Low-fat fruit smoothie
·         Energy or protein bar
·         Low-fat cottage cheese and fruit
·         Hard-boiled egg
·         Low-fat string cheese and crackers
·         Turkey sandwich on whole wheat bread
·         Stir fry with lean meat, vegetables and brown rice
·         Grilled fish with vegetables
·         Vegetable omelet with toast
·         Whole grain pita with hummus

Depending on the intensity of your workout, you may be ravenous or not the least bit hungry. You may also find your level of hunger to be somewhere in between. Regardless of the level, it is important to consume some amount of calories to maximize the benefits from your increased metabolism and begin the process of muscle repair. The key is to find the foods that work best for your body, and be consistent. If you are concerned about your pre-workout diet, schedule an appointment to speak with your doctor or a registered dietitian.

Written by:

Instructor, Cumming Kickboxing Classes
Choe's HapKiDo of Cumming and Suwanee
3020 Old Atlanta Rd.
Suite 300
Cumming, GA 30041

Friday, September 6, 2013

Delayed Onset Muscle Soreness and its causes - Fitness kickboxing Classes in Cumming, Suwanee, Johns Creek

Delayed-Onset Muscle Soreness, or DOMS, is that harsh, sometimes debilitating, pain that can occur 24-48 hours after a new activity. No one is immune from DOMS, from the very beginning athlete to the most seasoned. The exact causes of DOMS are difficult to pinpoint.

We’ve all been there – after starting a new exercise program or simply stepping up the intensity of our current one, the next day or two (sometimes three) we really feel it!! This pain is different from that which may be felt during exercise. Sharp pain experienced during exercise could be an indication of muscle strain or injury and should be treated in an entirely different way. Muscle injury requires ice and rest, whereas treatment of DOMS does not. Remember, DOMS is “delayed-onset” discomfort and does not appear immediately during or right after exercise.  It can take anywhere from 12-48 hours after exercise for muscles to feel sore, and that soreness generally dissipates in 3-5 days.  The pain from DOMS can also be accompanied by reduced flexibility and swelling.

Tuesday, September 3, 2013

Making the Turn with Fitness Kickboxing Classes

Making the Turn
by Sarah

There are many “turns” to be made in life.  Life turns can be made anywhere from careers and family to physical and mental health.  For this particular health-conscious audience (I assume if you are reading this, you care about some aspect of your health), you may have recently made the turn to improve your fitness, drop some pounds, shrink the waistline or simply start an exercise routine.

I want to devote some time to a specific turn, a very important one in kickboxing – the turn or pivot of the foot when kicking and punching.  This quick little added motion will not only keep you balanced, but allow you to land those punches and kicks even harder.  In addition, the more action that foot gets, the more action the leg attached to it gets burning more calories and strengthening the leg!

The roundhouse kick is one of the most commonly used kicks in the sport.  To throw an effective roundhouse kick from the back leg you must start by pivoting your front foot.  For example, if you’re kicking a right roundhouse, you should first turn your left foot perpendicular to your target, inside of the foot facing it, before lifting that right leg to land the roundhouse.  To kick with your front leg, do the same thing except pivot with your back foot perpendicular to the target and kick with your front leg.

Making this crucial turn will also help you land perfect sidekicks and cross punches.  For a right sidekick, pivot your left foot first perpendicular to the target, raise your knee and extend your right leg straight while locking your hips exerting the power through your heel.  If you happen to forget to turn your foot, you may likely fall over or possibly lock your knee out.

The “knock-out” punch is usually your cross.  After you’ve jabbed your opponent/target several times, this “surprise” punch comes from the back arm.  To pack the most power, you must pivot that back foot while turning your hips at the same time to hit your target.  

Last, but certainly not least, we should mention the hook punch.  Stand with the left foot forward in fighting stance and pivot on the ball of your left foot as you punch with your left arm from left to right, elbow up.  Making this turn of the foot will provide the power needed to land the most effective hook.

Whether, you’re in your next kickboxing class or about to side-kick someone to the gut, don’t forget to make the turn.  In other words, stop standing still and start turning!

Written by:

Instructor, Johns Creek Fitness Kickboxing
Choe's HapKiDo of Cumming and Suwanee
3020 Old Atlanta Rd.
Suite 300
Cumming, GA 30041