The Importance of wrapping your hands when kickboxing

One of the most important precautions you should take when learning or competing in boxing, MMA or a class format kickboxing is wrapping your hands properly. Hand wraps help absorb some of the shock brought about by throwing and landing punches, and keeps that shock from injuring your wrists.

The wraps also help protect the top of your hands and your knuckles.

Most trainers will agree that it is important to protect your hands from breaking or twisting your wrists when boxing so wrapping them is a must.  The wrapping of your hands will also keep your knuckles and bones behind them from bowing and braking.  The hands are made up of many small joints and small bones that could easily fracture from the impact of repeated punches.  They may also give you the confidence to throw more power into your punches. 

Handwraps are there to hold your hand together providing support for your wrists, fingers, knuckles, and to prevent injury This ensures even distribution of impact while punching. Without the wraps to secure the loose joints and moveable bones, a boxer could sustain a debilitating injury such as broken fingers and shattered knuckles. By using the appropriate method for wrapping your hands, you can make sure your boxing skills remain sharp for years to come.

There are a couple of different ways to wrap your hands but I find the most comfortable to be wrapping between the fingers.  This provides extra support to the knuckles, while keeping them separated. After securing the thumb, bring the wrap up and in-between your pinky and ring finger. Loop the wrap back around and between each of your fingers before completing at the wrist.

Your hands should feel comfortable. Do not wrap so tightly that you cut off circulation. Additionally, everyone has different hands so your individual method may vary.  People who have had previous thumb injuries may want to wrap around the thumb twice. Keep practicing until you are comfortable with them.

Be sure to choose the right types of wraps for your hands, as they come in different sizes ranging from about 108 inches to 210 inches in length. Generally, smaller hands do better with shorter wraps while larger hands benefit from longer wraps. Your wraps will build up sweat easily, so make sure to wash them on a regular basis. Throw them into a mesh bag to prevent them from tangling inside the washing machine.

Above all enjoy your boxing experience whether it be as a professional fighter or for recreation and stress relief.  At the end of the day it will be a personal preference whether you wrap your hands or not.  Preventing an injury is much better than going through surgery and long hours of physical therapy.  

A final thought, handwraps will stop your boxing gloves from absorbing sweat and therefore will make wearing them a more pleasant and less smelly experience!

Written by:

Mandy

Instructor, Fitness Kickboxing
Choe's HapKiDo of Cumming
3020 Old Atlanta Rd.
Suite 300
Cumming, GA 30041
(678)513-5436
www.ilovemartialartsgeorgia.com
www.cummingsuwaneemartialarts.com
www.facebook.com/choeshapkidocummingga

Sources:  Livestrong.com;  helium.com; gloves and handwraps.com

Choe's HapKiDo Karate Junior Instructor speech about Child Abduction

Here is a speech given by one of our Junior Instructors named Oliver. Oliver is a Junior Instructor, a leader at the Kids Martial Arts School in Cumming GA 30041. He gave this speech  about Child Abduction to his peers at a Choe's HapKiDo Karate Cumming Belt Test. Part of being a Junior Instructor is learning to be more confident and being able to speak in front of an audience! 

"Hi. My name is Oliver and today I am going to talk to you about child abduction. You should always stay near your parents when you are at a store or the fair. If you don’t stay near your parents, you might get kidnapped. If you suddenly are not near your parents or lost, ask a police officer if you’re at a fair or an employee if you’re at a store. If you don’t ask, you might get lost forever. If you have a cell phone, call your parents. That’s why you should stay near your parents."

Choe's HapKiDo Karate - Oliver

Great Job Oliver!



Choe's HapKiDo Karate in Cumming
3020 Old Atlanta Rd
Cumming, GA 30041
(678) 513-5436
www.choeshapkido.com
www.cummingsuwaneemartialarts.com
www.facebook.com/choeshapkidocumming

Choe's HapKiDo Fundraiser for the National Parkinson Fundation

Atlanta Martial Arts Schools working to assist National Parkinson Foundation

Cumming, GA (April, 2013) – Choe’s HapKiDo in Cumming and Suwanee prides itself in serving the community, and has a long track record of community service. An important part of martial arts is giving back to the community. To keep up this tradition of helping people in the Cumming and Suwanee areas Choe’s HapKiDo is hosting a fundraiser in the month of April in support of the National Parkinson Foundation.

From Parkinson.org, National Parkinson Foundation Website

“Parkinson’s disease is the second most common neurodegenerative disease after Alzheimer’s, affecting about one million people in the United States and an estimated four million worldwide. The Center for Disease Control rated complications from Parkinson’s disease as the 14th leading cause of death in the United States. The prevalence of the disease is expected to increase substantially in the next 20 years due to the aging of the population in the U.S., Europe and globally, as well as an increase in the age-related incidence of the disease. The economic burden of Parkinson’s disease is estimated to be $6 billion annually in the U.S.

For over 50 years, the National Parkinson Foundation has focused on meeting the needs in the care and treatment of people with Parkinson’s disease. National Parkinson Foundation has funded more than $172 million in care, research and support services.

National Parkinson Foundation drives breakthrough research by bringing together the thought leaders at National Parkinson Foundation Centers of Excellence--leading medical centers around the globe that deliver care to more than 50,000 Parkinson’s patients. Through the centers network, National Parkinson Foundation creates a community of health care professionals dedicated to improving clinical care in Parkinson’s disease.”

To help support this cause Choe’s HapKiDo is hosting an event all throughout the month of April offering a month of classes in any of their programs for $75, and they will be donating all of the proceeds from this event to the National Parkinson Foundation. You can help Choe’s HapKiDo of Cumming by visiting https://events.membersolutions.com/event_detail.asp?content_id=39461

Facebook Event: https://www.facebook.com/events/515695618471695/?ref=notif&notif_t=plan_user_joined

Contact: RJ LoPresti

Instructor, Choe’s HapKiDo Martial Arts in Cumming

choeshapkidocumming@gmail.com

(678)513-5436

www.iLoveMartialArtsGeorgia.com

www.ChoesHapKiDo.com

Real Food - Healthy Eating for a Healthy Life

Real Food

The following contains information gleaned from a conversation with the pleasant and knowledgeable Melissa Gauna, Certified Holistic Nutrition Consultant.  Melissa will be presenting “Healthy Eating for a Healthy Life” on Saturday, March 30, 2013, 3:30 pm, at Choe’s HapKiDo of Cumming.

America has an obsession with food. We are either dealing with obesity, or inundated with the latest diet craze.  Unfortunately, many of the fad diets are, at best, based on partial information, and at worst, based on misinformation.  How do we navigate the overwhelming amount of information available, and are there any nutritional guidelines that work for everyone?

Fortunately, there is a simple, trustworthy answer to getting back to healthy eating.  Basically, eat whole foods.  Whole foods are defined by anything that roams on the earth, swims in the water, and grows from the ground.  These foods contain all the nutrients our bodies need to maintain optimal health; carbohydrates, fats, and proteins.  

Each of these three macronutrients (carbs, fats, and proteins) should be consumed in proper proportions.  Carbs should make up 40%, fats 30%, and proteins 30% of a balanced diet.  Of course, this is a very general guideline, and these percentages can be individualized with the help of a nutrition consultant.

Here is a very brief list of some great sources of macronutrients.  Carbs are found in fruits and vegetables such as apples, pears, berries, kale, spinach, broccoli, and cabbage.  Look for healthy fats in real organic butter, tropical oils (coconut oil), nuts and seeds, and avocados.  The best sources of proteins are grass-fed beef, eggs, cold water fish (sardines), and wild game.  Often proteins and fats are found together.

Healthy Living

Diet and exercise go hand-in-hand.  In order to get the most out of your workout and provide your body with what it needs to lose weight and gain muscle, you have to fuel your body with the right kinds of foods.   

An hour or two before exercising, eat both carbs and fats. Carbs, which provide your body with quick energy, are balanced by fats that provide energy for a longer time. Then, an hour to an hour and a half after exercising, eat foods containing protein such as trail mix, eggs, chicken, or tuna. These protein-rich foods will help repair and build muscle.

So much of the processed food found in grocery stores barely resembles whole foods. Processed foods lose many important natural nutrients that are then replaced by synthetic nutrients.  Processed foods such as low-fat versions often contain lots of sugar. Eating sugar laden foods can cause spikes in blood sugar.  Our bodies can be stressed by working overtime to even out these sugar spikes. Fat and fiber can help to even out blood sugar.

Pay attention the next time you are at the grocery store.  The whole foods are generally found around the outside of the store.  Stay away from the aisles in the middle of the store.  For a healthy life, Melissa recommends, “Eat real food, exercise, enjoy sunshine, and drink water.” 

Susie R.

Kickboxing Instructor

Choe's HapKiDo Karate Academy of Martial Arts and Kickboxing in Cumming Suwanee GA

3020 Old Atlanta Rd

Cumming, GA 30041

(678) 513-5436

www.choeshapkido,com

www.ilovemartialartsgeorgia.com

www.facebook.com/choeshapkidocumming

Susie is an Instructor at the Cumming - Suwanee Location of Choe's HapKiDo Karate.  She teaches fitness kickboxing and Martial Arts.  Choe's HapKiDo of Cumming serves people in the Cumming, Suwanee, Johns Creek, Duluth, Alpharetta and Buford areas of Georgia.

Managing the Return to Fitness Training

Managing the Return to Training

After a Planned or Unplanned Break

Anyone who seeks to maintain a regular routine of exercise will eventually have to deal with some lapse in their training regimen.  Reasons for lapses in fitness training vary from illness or injury to traveling for work or pleasure.  But whatever the reason, it’s good to have a plan to return to regular training and regain an optimal level of physical fitness.

According to Sports Coach at ausport.gov.au, the steps to return to training include increasing frequency, duration, and intensity of exercise sessions.  Begin with increasing the frequency.  If the goal is to exercise every day, days of rest may need to be alternated with days of working out at first, until the desired frequency of exercise sessions is achieved.

Choe's HapKiDo Karate Academy of Martial Arts Cumming Suwanee

After the frequency of training is re-established, the duration of each exercise session can be extended.  When frequency and duration goals are obtained, it’s time to up the intensity of workouts.  Be careful not to increase the intensity too soon as relapse or injury can occur.

How long it takes to regain strength and aerobic conditioning depends on several factors; specifically, fitness level prior to the break, length of time off from training, severity of illness or injury that caused the hiatus.  The loss of strength and aerobic conditioning, a process called deconditioning, is less pronounced the more fit an athlete is, and is more noticeable in younger or less experienced athletes.  Here is a basic guideline: the amount of time it takes to return to a full exercise regimen is similar to the number of days missed through illness. 

If the break in exercise was due to illness, it’s important that the most severe symptoms (fever, nausea, diarrhea) have been absent for at least 24 hours before returning to exercise.  And if the illness required a trip to the doctor and/or medication, check with the physician as to how soon regular exercise can resume.

As with any exercise program, hydration, rest, and nutrition are essential to achieving and maintaining optimal fitness and health.  Exercise in and of itself helps boost the immune system, but include foods that will provide fuel to the process.

WebMD explains that antioxidants are the “vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. …fighting off damage with antioxidants helps keep your immune system strong…”  Antioxidants are found in fruits and vegetables.  The three major antioxidants to look for are beta-carotene, vitamin C, and vitamin E.

Prevention.com targets nine foods that boost immunity: yogurt with live and active cultures, oats and barley, garlic, fish, chicken soup, green or black tea, beef, sweet potatoes, and mushrooms.

In addition to setting out a specific plan to return to a desired level of physical fitness, getting rest and eating right, it’s important to have a positive attitude.  A good mental state of mind will help to deal with regaining what has been lost.  It may or may not take more time than first thought, but celebrate the small achievements along the way. 

Susie R.

Kickboxing Instructor

Choe's HapKiDo Karate Academy of Martial Arts and Kickboxing in Cumming Suwanee GA

3020 Old Atlanta Rd

Cumming, GA 30041

(678) 513-5436

www.choeshapkido,com

www.ilovemartialartsgeorgia.com

www.facebook.com/choeshapkidocumming

Susie is an Instructor at the Cumming - Suwanee Location of Choe's HapKiDo Karate.  She teaches fitness kickboxing and Martial Arts.  Choe's HapKiDo of Cumming serves people in the Cumming, Suwanee, Johns Creek, Duluth, Alpharetta and Buford areas of Georgia.

Sources

http://www.ausport.gov.au/sportscoachmag/program_management2/how_to_manage_the_return_to_training_after_illness

http://www.webmd.com/food-recipes/antioxidants-your-immune-system-super-foods-optimal-health

http://www.prevention.com/food/food-remedies/9-power-foods-boost-immunity/more

Choe's HapKiDo Junior Instructor Public Safety Speech - Karate Classes in Cumming GA 30041

Here is a speech given by a 9 year old boy named Christian. Christian is a Junior Instructor, a leader at the Kids Martial Arts School in Cumming GA. He gave this speech to peers at a Choe's HapKiDo Karate Belt Test about the importance of kid's safety. Part of being a Junior Instructor is learning to be more confident and being able to speak in front of an audience! 

"Hello my name is Christian.

Today I would like talk about safety in public places like while you are at the mall, in the park or at a ball game. The number one rule is always do what your parents tell you to do. I am sure if your parents are like mine they will tell you to "stay close by them." So you should never wander away or be too far out of your parents sight. If you stay close no one will ever be able to take you. If for any reason you lose your parents in a crowded place try to stay calm and go find a store manager or a police officer who can help you.

Second rule "Don't talk to strangers." If anyone comes up to you to talk and your parents are not around politely walk away and find you parents. If you are outside playing and a stranger drives up asking for directions never go up to the car. Go find your parents and tell them so if the person wanting directions is really in need of help your parents will be able to help.

Finally another public place I would like to mention is your computer. Any stranger can pretend to be a friend from school or act like a child. Since you may not know who that person is you should never give out your information about your home or birthday or anything too personal.

So always be very careful in any public place.

Thank you for your attention."

Choe's HapKiDo Karate of Cumming
3020 Old Atlanta Rd
Cumming, GA 30041
(678) 513-5436
www.choeshapkido.com
www.cummingsuwaneemartialarts.com
www.facebook.com/choeshapkidocumming
www.iLoveMartialArtsGeorgia.com