WNY MMA & FITNESS. Improve your running technique.

Improve Your Form

This is to help fighters and fitness freaks here at WNY MMA & Fitness avoid injury by teaching efficient, low-impact running technique. Just like MMA, you take lessons to get the most out of it. Running is no different.  Whether you are just beginning to incorporate running into your workout or you have been reaping its benefits for a while, You can always improve to form to keep your body in a healthy condition. Stay injury free for MMA. 

BALANCED FORWARD POSTURE

• ‹ Stand tall, gaze forward
• ‹ Keep chest forward and shoulders back and relaxed
• ‹ Don't bend at the waist
• 
  

COMPACT ARMS

• ‹ Short, compact, relaxed arm movement
• ‹ Pump back and recover forward, don't sway side to side
• ‹ Elbows should not extend in front of the waist unless sprinting
•  

PROPER FOOT STRIKE

• ‹ Land softly underneath a bent knee
• ‹ Avoid overstriding and excessive heel striking
• 
  

HIGH CADENCE

• ‹ Maintain approximately 170-180 steps per minute
• ‹ Count 30 steps per leg in 20 seconds for a 180 cadence
• ‹ Light, soft & quick foot placement
• 
  

PROUD POSTURE

Stand tall, gaze forward

Keep chest forward and shoulders back and relaxed

Don't bend at the waist

Run tall, run proud! Straighten your back and push your chest and hips forward. This allows gravity to help ease you into your next step. Keep your shoulders back and relaxed and never bend at the waist. Lock your eyes on the horizon and avoid looking down at your feet or up into the sky.
Quick Tip: To reset your posture, quickly pump your arms forward and backward at a 45-degree angle. This brings your hips and chest forward and keeps your back straight.

COMPACT ARMS

Short, compact, relaxed arm movement

Pump back and recover forward, don't sway side to side

Elbows should not extend in front of the waist unless sprinting

Elite runners have very little arm movement when running. They quickly pop their elbows back and let them passively recover while the other elbow is popping back. They also keep their arms moving in a front-to-back motion instead of a side-to-side motion.

To increase efficiency, keep your arms compact and close to your chest at less than a 90-degree angle. Don't allow your elbows to come forward past your hips or your fists to cross the midline of your chest.

Quick Tip: Use heavyhands or 1–2 pound hand weights on easy runs to find your most efficient arm movement and angle.

LOW IMPACT LANDING

Land softly underneath a bent knee

Avoid overstriding and excessive heel striking

A proper, low-impact foot strike is the result of proud posture, compact arms, and quick steps. Thinking about your foot strike can cause lower leg fatigue, cramps, or other problems, and should be avoided. Each runner has their own unique foot strike, molded by genetics, running surface, and speed of running.

Most runners should land close to midfoot with their foot parallel to the ground. A slight heel landing or forefoot strike is acceptable as long as the foot hits the ground underneath your body. Overstriding, excessive heel striking and running on your toes should be avoided as they cause excessive stress and impact.

Quick Tip: As you run, consciously remember to slightly bend your knees and run a little bit quieter.

HIGH CADENCE

Maintain approximately 170–180 steps per minute

Count 30 steps per leg in 20 seconds for a 180 cadence

Light, soft and quick foot placement

Spend several weeks gradually increasing cadence

A high cadence, or quick steps, is proven to reduce impact and improve foot strike and running efficiency. Studies have shown that recreational, chronically injured runners run with a slow cadence, whereas elite and efficient runners have a cadence of above 170 steps per minute. Running barefoot can quickly improve cadence and help you master proper running technique. Start by increasing your cadence by 10–15 steps per minute (2–3 steps per leg in a 20 second period.) Once you've adapted to that, increase it again by another 10–15 steps per minute until you settle on a comfortable, efficient cadence between 170–180 steps per minute. Cadence changes very little with speed, so you can practice cadence on all types of workouts—even while running in place!

Quick Tip: Count the steps one foot takes in a twenty-second time period. An ideal cadence of 174–180 steps per minute consists of 29–30 steps in a twenty seconds.

Injury Prevention Tip:

Aim to run at least 1/3 of your mileage on natural or uneven surfaces such as grass, cobblestones, or dirt trails-this will balance your muscle structure & strengthen your stabilizing muscles. For more personal help, talk to Ted at the front desk.

WNY MMA: Check yo-self before you Wreck yo-self.

The first time you start sparring can be extremely intimidating if you don’t know what to expect. Most beginners think of sparring as one step away from being in an actual fight. The better you are at sparring, the more success you will have in preparing for a fight. If you are only training muay thai to burn calories and get a cardio workout then sparring is optional and you should continue to have fun and enjoy the sport of muay thai.

However, if you actually want to get better at muay thai, sparring should be added to your training regimen. Sparring is designed to practice new techniques and reinforce the basics. It is used to help develop timing and recognition, both of which help you use your weapons in a fight. When an opponent recognizes how to win, those win’s will keep on coming. In order to get the most out of your sparring and training, be sure to follow these tips.

Tip # 1

Don’t Go 100% – I do not think it is a good idea for beginners to spar very hard. If you have a fight coming up, hard sparring can be advantageous; however, as a beginner start slow. Usually it takes one person to kick or punch really hard, then both parties start elevating the pace. The easiest way to tell if someone is new is usually when the person is going 100% trying to KO their sparring partner. Remembering that you are sparring to improve your technique, not to KO your partner. Sparring is teamwork and neither should be going 100%.

Tip # 2

Lose the Ego – You will hit and get hit. Accept it and be ready for it. Get over your ego. People who feel that they are too good to get kicked or punched are not in touch with reality. You are training in a full contact sport and if you are new to sparring and worried about looking bad then you are in the wrong sport. The only way to get better at muay thai is to get your hands dirty. The only way you will learn to block and punch and kick is if you get kicked and punched. Eventually you will learn to block those kicks and protect yourself from those punches. Having an ego will only get in the way of becoming a better fighter. You don’t want to be “that guy” in the gym that everyone is talking about after training and at the end of the day no one even wants to spar and train with you. You can only get better with the help of others. Be sure to respect everyone at the gym and be humble.

Tip #3

Look for Openings/Timing is everything– Don’t kick for the sake of kicking! Look for an opening in your opponents guard and try to exploit it. Throw a right kick and see how your opponent responds. You need to test the waters to see if you can find any weaknesses. After all, everyone has a weakness and it is up to the opponent to identify it and maximize this to his/her advantage. The more you spar, the easier it becomes to identify weaknesses and different styles.

Tip #4

Use Combinations – Once you get used to sparring you should start to try and put together combinations. Instead of throwing a low kick, why not throw a jab-jab-low kick? Remember that putting combinations together is much more effective at landing shots than throwing single attacks. Use as many combinations as you can in order to be more effective. Focusing on using your hands and feet together in the combinations. For example, you might try a jab-jab-left hook-low kick. It is always good to try and end a combination with a kick as it scores more points.

Tip #5

Create a Game Plan – Before every sparing session you should have specific things that you want to improve on. “My goal this session is to…” Try and select a few key things that you will focus on during a sparring session. For example, you might want to enter a sparring session to try and work on setting up your low kicks. During the session, focus on throwing that low kick after every punch. This is a great way to improve your kicks. Realistically, in a fight, you’re not going to throw that low kick after every punch but at least your body is use to certain combinations and there is no hesitation when you want to execute it.

Tip #6

Knowledge is Power – Ask for advice! After sparring with someone, don’t be afraid to ask for help. Think of it as a partnership. Your sparring partner is your teammate and you will grow if you work together to improve your game. This goes both ways, so don’t hesitate to offer tips and advice if you see something that the person can improve on. The more knowledge you have during training, the closer you are to becoming a better fighter.

Tip #7

Change your Sparring Partners – Don’t be afraid to spar different people. Variety is essential! Everybody has their favorite combinations and their own style. Sparring with different people will enable you to react and respond faster and easier the more you do it. As a beginner you want to go outside your comfort zone. Practice and train your weaknesses. Whatever you feel least comfortable doing…train it, so that it becomes second nature!  Make your weaknesses your strengths. Don’t be afraid to spar someone that is better than you. Often you will learn the most from people who are at a higher level. It’s easier to pin point your weaknesses when your game is elevated. Those old habits your trainer was knit picky about will come out during uncomfortable sparring sessions. A good fighter is able to adapt and respond quickly in a fight to different styles and use it in a way that will win.

Tip #8

Look for Trends– When you begin sparring with someone you should try and look for specific patterns you notice about their style. If they are a southpaw you will want to adjust your game plan. If they have heavy hands, you will want to make sure your guard is strong and look for the leg kick opening. Use that first minute of sparring to your advantage and see what combinations they keep on throwing. Knowing their strengths and favourite combos will help you better prepare for it the next time they throw it.

Tip #9

Relax – In Thailand you’ll often here the trainers say “Sabai Sabai!” This is a tip useful to anyone and is often the most difficult  when you start sparring. Try to focus on slowing down your pace with calming breaths. The biggest challenge is when people aren’t relaxed the body tenses up. All of a sudden your punches and kicks are slower and it is easier for your opponent to hit you. Before you know it, you feel as if all technique and training is forgotten. You’re not alone! If you’re mindful and conscientious of being relaxed you can practice and train your body to do what you want.

Tip #10

Stay Balanced – Hold your ground! Balance is an essential component of muay thai. One thing that you will notice with muay thai compared to other martial arts is that after every punch or kick you are back to your neutral defensive stance. This will ensure that you will always be in a good position to block and counter any attacks that you might receive when you are sparring. It is important to focus on always trying to maintain strong balance to put you in a position to counter or attack. 

Tip #11

Imagine Sparring is a Game – When you spar, pretend you are playing a game. You want to score as many points as you can without your opponent scoring points on you. You should also remember that in traditional muay thai body kicks score the most points, then knees, low kicks and punches. When you pretend you are playing a game when you spar, it will help you relax and focus on trying to do the right things. Sometimes we need to “trick” our brain or breakdown a task, so that the mountain only looks like a small hill. It’s easy for one to say “relax”, but it is more difficult to understand how to get the mind and body there. 

Tip #12

Have Fun – Sparring should be fun. There is no winning or losing. Sparring is a great opportunity to learn and improve your muay thai game. Chalk it up to experience! No matter how hard you spar with someone, you should always respect them at the end of the round. Don’t ever forget that you are sparring to get better.

Remember that sparring is about improving your timing, technique and footwork to prepare you for a real fight. It is the best way to simulate a fight in muay thai. The more you can practice these tips, the more success you will have in becoming a better fighter.

WNY MMA & Fitness the importance of cardio.

WNY MMA & FITNESS The Importance of Cardio.

Cardio

We’ve all seen Rocky wake up early, pound back raw eggs, then head out for a run.

Roadwork is a big part of the sport. But sprinting and more intense forms of cardio are as–if not more–effective than the slower method of running. We do both here at WNY MMA.

Early Morning Roadwork

Roadwork is typically done upon rising on an empty stomach. Ideally run 3-5 miles. Although when Rocky Marciano read that Joe Louis ran 5 miles, he started running 10. I’ll leave this up to you. Remember, Being able to out last your opponent is crucial to victory in MMA. 

Do this 5 days a week, and feel free to shadow box as you jog. It’ll get you used to throwing punches as you move your feet.

Sprints

Intense bursts of cardio, such as sprints, better replicate the explosive combinations of a fight. They also help boost human growth hormone (HGH) levels, helping us burn fat while maintaining muscle.

Sprints are great for improving conditioning. They’re also easier on the body due to the lessened impact on our knees when sprinting at full speed (in comparison to the typical  “heel/toe” gait of a jog of runner with poor form that creates a high degree of impact on the knees and lower back.).

I like performing sprints up hills or stairs due to the added difficulty. If you have access to either, use them. If it’s your first time running in a while, warm up with 10 minutes of skipping, and only sprint at 85% to avoid pulling anything. After an initial session or two, up the intensity to 95%, then to 100%, and remain there for the duration of the program.

Eat Well = Fight Well at WNY MMA & Fitness

Here at WNY MMA & Fitness we encourage a giving 100%, 100% of the time. And that's not possible without proper nutrition. And something we see all to often people not fueling themselves properly.We’re sure that between all the grilled chicken breast, cans of tuna, egg whites and both pre and post workout shakes, you’ve got no time for anything else but protein. Well if you’re looking to get more toned, fiber may just give you an advantage as an appetite suppressant and it’ll also provide you with a multitude of additional health benefits as well.

So How Does Fiber Help?

First things first, traditionally, foods that contain a significant amount of fiber take longer to eat. They tend to be somewhat chewy and that can give someone the feeling that they’ve eaten more than they really have.

Also, foods high in fiber typically take a longer time to digest, ultimately leaving you with the feeling that you’re full for longer.

And when you consume foods that contain soluble fiber (think mature beans or oatmeal) you’ll be stabilizing your blood sugar as the day progresses. This can also keep you from feeling hungry.

If what you’re looking to achieve is control over your weight, you’d be mistaken to not include more fiber into your diet. Fortunately, to help prevent cancer, diabetes, heart disease and other complications, you won’t have to eat an entire bowl of prunes and lettuce.

Here are a few alternatives that offer you a good source of fiber you may actually enjoy:

Cereal

Fiber: 7.7 grams (1 cup)

Some of our fighters here at WNY MMA & Fitness find it easiest to cram in a bunch of fiber first thing in the morning. This is easy to do because many breakfast cereals are loaded with fiber. Raisin Bran and all the other bran cereals on shelves everywhere offer you a pretty significant amount of fiber in a relatively small serving size. Besides just eating the cereal with milk, you could perhaps sprinkle some cereal as a topping on some yogurt!

Kidney Beans

Fiber: 5.7 grams (half-cup)

Be careful, the beans you’ll find in your burrito aren’t the type that’ll contribute to weight-management. Neither will the green beans. Look for mature or dried beans (kidney beans and chickpeas) for your source of fiber.

Mixed Vegetables

Fiber: 4 grams (half cup)

To add some variety, go to the frozen foods section and pick yourself up some mixed vegetables. Many of the vegetables you’ll find like beans, corn, etc. have fiber.

Nuts

Fiber: 4.5 grams (2 ounces)

We know how much protein means to a diet, so with nuts and other seeds, you’re essentially getting two for one. As opposed to meat, nuts have a ton of dietary fiber.

Fruit

Fiber: Apple – 5 grams, banana – 3.5 grams, orange – 4.4 grams

You can never have to many of these guys if you are maintaining a healthy lifestyle.Fruits that contain fiber, like bananas, apples, avocados and pears, can be especially beneficial. The skin cannot be discounted either, they’re good sources of fiber as well.

Gradually Adding Fiber to Your Diet

It’s not smart to one day just add a ton of fiber into your diet. It’s recommended that you begin adding it gradually. You can do this by supplementing a meal a day dedicated to good sources of fiber. This could mean adding kidney beans to a salad or a vegetable with your dinner.

Some other ways you can begin adding more fiber would be to supplement white breads with whole wheat bread or start eating oatmeal instead of frosted flakes.

It’s recommended that a grown man should consume somewhere around 38 grams of fiber per day. You shouldn’t over-do it, however you definitely shouldn’t leave fiber on the back burner

Why You Should Do Yoga at WNY MMA

Why You Should Do Yoga at WNY MMA

You know what I find surprising, its that the participation in yoga around the western new york area is not at the level that it could be. This could be due to the misconception that the practice of yoga is only for women. This couldn't be further from the truth, and I will shed some light on why the guys can benefit from the practice, aswell as post a video at the end for your viewing pleasure of course. All this courtesy of WNY MMA.

Propioception

coming from the latin word propius which means ones own or individual and perception, propioception is the ability to sense where your body parts are in relation to space, aswell as the amount of strength being employed by them. In other words, its a very big deal. You can develop this sense to some degree throughout life, but it is significantly increased through athletic endeavors like; martial arts, gymnastics, yoga, etc. 

Improved Flexibility & Physical Condition

 Common issues for guys are tight hips, Calves and lower backs. Aswell as weak hip flexors, of course anything can be fixed once you know about it. But you won't find out how inflexible or weak your muscles are until you practice yoga. Those weaknesses will become apparent once you start working through the many postures and series of movements. Don't feel anxious about it, over time you will become stronger, no weights needed. Oh, and that flexibility will definitely come in handy for your grappling and striking, just a lil something to keep in mind.

Respiratory Issues?

Not after practicing yoga, in a study that included individuals who suffered from asthma, showed an improvement in vital lung capacity, forced expiratory volume, and expiration flow rate over the course of 8 weeks when compared with a control. What does this mean for you, gradual increase in respiratory health and performance. Meaning, you won't need that inhaler as much. 

Extras:

this was a relatively short article, but I will post some valuable information for the other benefits of yoga, aswell as a video of a UFC competitor that lived in india for a period of time to improve himself through the use of yoga. Its a very interesting video. So all in all, come by WNY MMA for your dose of yoga and mma. The more people to show interest, the more yoga classes we can have. So, the more the merrier. 

Thats all for today, WNY Signing out.

Womens Fitness at WNY MMA & Fitness: Beyond the Treadmill

Womens fitness at WNY MMA & Fitness: Beyond the Treadmill

Have you been staring at that scale in the morning, constantly wondering why you see the same numbers there from last week, and the week before that. I bet you've been running for hours, hoping to lose those extra pounds. Well, you're in luck because your friendly neighborhood WNY MMA and Fitness has the scoop on how to reach that goal of summer bikini body year 'round. 

What you may not have known:

According to a study to compare steady state exercise (SEE) and high intensity intermittent exercise (HIIE); HIIE was shown to be more effective in reduction of total body mass, fat mass, trunk fat, and fasting blood insulin levels. Okay, so what does this mean for the non-science people. When you workout using the interval training protocol, you will burn more calories and fat. This will reduce that ever hated tummy fat, also known as the dreaded muffin top. Plus, that ideal body weight that you wanted, yup this is the way to get it. 

Steady State Exercise: Don't worry, it's not as bad as you think

Now don't misunderstand me, if you are just starting to exercise and need to build a strong base; then steady state exercise is the way to go. SEE builds cardiovascular health, a strong heart will do wonders for the body especially when working towards interval training. Its equally as important as interval training when you are on the heavier side of the scale. I know what you're thinking, well what are some examples of steady state exercise; running at a steady pace for the duration of a session, aerobic dancing with the same rhythm, exercise biking without changing the pedal resistance or speed. What is the one thing that all of these things and many more have in common, its working out at a steady state. Keeping your elevated heart rate at a steady level during the duration of your workout.

High Intensity Intermittent Exercise: Interval training

The women's fitness and coed fitness program here at WNY MMA and Fitness follows this particular protocol when it comes to fitness. Why is it that HIIE, or interval training as it is most commonly known, has such a strong following from the fitness community. It's because it works, and it works well. Here's the rundown; interval training in the most basic of terms, is burst training. Alternating between intense activity with intervals of lighter, less strenuous activity. An example of this would be sprinting for a short duration of time, like a minute; while alternating with walking or jogging. There are no limits to how beneficial this protocol is for the public; increase in resting metabolism, reduction of total body fat, increase in muscle, less time consuming, and the effects last.

One Last Thing:

Compare the body of fighters, sprinters, etc with those of marathon runners. Which body would you want, strong and powerful or slow and steady. Stop by WNY MMA and Fitness to get the body of your dreams.

WNY MMA & Fitness: 5 Butt Exercises for the Beach

I know that those wonderful summer months are creeping on us, well, once the rain stops that is. Once that happens, everyone will be at the beach getting a tan. But I know you want to show off a bit at the beach, so why not add a little bit to your routine so that your butt looks absolutely amazing. Not saying that it already doesn't, but who doesn't want to look better. So I decided to share with you Alyssa Shaffers 5 Butt Exercises for the beach. If you are not the work out on your own type, then come on by WNY MMA & Fitness. We have Womens only fitness classes and Coed Fitness classes that are sure to get you looking great. I'm positive that its better than the gym you are currently going to. 

5 Butt Exercises for the Beach

Don’t just lie out on the beach—turn it into your own gym with this fun, fresh body-weight circuit

May 6, 2015

Alyssa Shaffer

Photography by: Ben Welsh/Corbis

Warmer temperatures tempting you to bare a bit more of your bottom? Hit the beach and get a workout for both body and mind. "Exercising outside provides an almost instant psychological and physiological boost that can’t be simulated anywhere else," says Jimmy Minardi, a personal trainer and founder of Minardi Training in East Hampton, NY. Minardi, who often brings his clients to work out on the white sandy beaches near his home, especially enjoys training seaside. "You’ll burn more calories when you exercise on the beach since your body has to fight to stay stable on the uneven ground. Plus, you’re coping with elements like wind resistance and shifting terrain."

But even if you can’t get beachside, you can still benefit from taking your routine outdoors. "You can do these moves in your backyard or a neighborhood park—anyplace where there is fresh air and open space," says Minardi, a former professional cyclist and lifelong proponent of outdoor fitness.

Try this high-intensity circuit, part of the Minardi Beach Workout taught year-round, to help strengthen all your major muscles while also burning calories and fat.

Mountain Climbers
Do these on an incline, alternating legs as quickly as possible. Do two sets of 30 reps per side; increase leg speed by about 20% after every 10 reps.

Jumping Jacks
Do 30 regular jumping jacks followed by 30 deep squat jacks. (After jumping with feet wide, do a deep squat, then jump back to center.)
Option: If you’re on a beach, do these in ankle-deep water for increased resistance.

Incline Pushup Series
Do these moves on a large rock, log, bench, or other raised surface.

• 10 Incline Pushups: Wrists should be directly under shoulders, with back flat; one set.
• 10 Triangle Pushups: Move hands together so your thumb and index fingers touch, forming a triangle shape; one set.
• 5 Alternating One-arm, One-leg Pushups: Raise one arm and opposite leg; switch; two sets total.

Lunge Split Jacks
Stand with feet staggered and lower into a split squat, then jump up and scissor-kick your legs, landing with your opposite foot forward for a total of 30 reps.

Plyometrics
Find a log, stick, rocks, or shells to use as a marker.

• 10 Tuck Jumps: Bringing your knees toward your chest as you jump up, land just over your marker and explode into the next rep as soon as your feet hit the ground.
• 10 Rotating Jumps: As you jump in the air, rotate your body 180 degrees to engage your core and land softly in the reverse position.

Agility Drills
Find 10 sticks or rocks and an incline. Space the markers about three feet apart in a vertical line. Weave in and out of the markers, slalom-style, staying as fluid as possible. Do 10 intervals, going through all the markers.

- See more at: http://www.muscleandfitnesshers.com/training/other/5-butt-exercises-beach#sthash.wpPw7HGn.dpuf