Cardio-Boxing for Super Fitness

Sports scientists agree that cardio-boxing is one of the best forms of exercise, because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems.

The major benefits of cardio-boxing include:

 Increased Stamina
 Increased Strength
 Increased Speed
Increased Coordination

Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defence and fitness and usually consists of:

 Adjusted heart rate work 
Actual boxing techniques 

 The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced.  For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.

 Cardio

The best way to measure the effects of an exercise program on your body is to check your pulse.

The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.

You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.

Now you have your exercising pulse rate or heartbeats per minute.  We’ll be concentrating at the upper end of your pulse region: the 50% - 70% ranges. 

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180. 

50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.

Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.

Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.

Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.

 

 
Boxing

The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.

Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing punches, so please practice this before going any further.  When moving forward in this boxing stance the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows.  When moving sideward to the right, the right foot moves first followed by the left.  When moving sideward to the left, the left foot moves first followed by the right.

Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.

Keep your head at eye level with your upper body leaning forward slightly.   In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

             

Punching

A left jab has many uses, it can be used for both offensive and
Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

Damian@FitnHealthy

Things I Know About Double-Unders

Skills
double-under practice
WOD: “The Double Russian” (aerobic training)
5 rounds:
20 Russian swings, 16K
20 double-unders
20 Russian step-ups
20 double-unders
My time: 20:13
Cashout Fun
:40 handstand hold

When I ‘graduated’ to double-unders a few months ago, I made a commitment to myself that no matter how tired I was, how uncooperative the rope, how vigorously my ego worried about the clock, I would do every double-under in a workout. There would be no compromise, no “I’ll just do singles on this round, then I’ll go back to double-unders.” See: stubborn, relentless, determined, bull-headed.

I’m ridiculously pleased to announce that on the last round of the WOD, I did all 20 double-unders unbroken, smooth as (very sweaty) silk. But prior to that, my unbroken reps ranged from 2 to 13, depending on when I tripped on, or was viciously whipped by, the rope. This could have been a pretty fast workout: 16kg is a ‘light’ weight for me on swings, and I was a very committed step aerobics aficianado back in the day, so step-ups feel like a sort of homecoming. But double-unders can be a time suck. Unbroken, they swing by fast, but f*cked up double-unders? They’ll slow a girl down. It goes something like this:

• single, single, single –> big breath and…
• whip the rope into double-unders
• trip on the rope / get whipped by the rope
• [pant] X 3 while trying to achieve optimal blend of relaxation and aggression
• single, single, single –> big breath and…
• double-unders
• REPEAT

After completing about 250 double-unders this morning (50 during our skills and 200 during the WOD), I have some observations to share about this particular CrossFit rite-of-passage.

1. Get your hands on the right rope.

I thought the need for a speed rope was just a case of Hothouse Flower Syndrome ([sigh] “I’m delicate and need things just so to succeed.”) But I was wrong. Getting a speed rope – at the right length – changed double-unders from the wistful “I can get them once in a while.” to the cocky “I have double-unders.” We really like this .Speed Rope

 If you invest in your own speed rope, play around with the length;

2. Find that magical place where you’re both aggressive and relaxed.

The day I got my first double-unders was the day I got angry. I was pissed at the rope, at my feet, at my arms, at the rising welts on my shins, at the evil mastermind that decided we should even be attempting to do double-unders in the first place. The angrier I got, the more aggressively I flung that rope and suddenly, vroop!, it had circled under my feet twice.

On my next attempt, when I was happy about that, I tripped. But when I got angry again, I succeeded.

Now I’ve learned how to whip the rope without going to a grouchy place. It’s a far more aggressive movement than I imagined. With singles you can sort of la-la-la the rope around. It’s very chill, like Muhammad Ali slamming his poetry and shuffling his feet. With double-unders, there has to be a lot of force behind the movement, BUT… you also want to keep your shoulders and jumping mechanism relaxed. It’s tricky, but once you get it, you get it.

3. Remember it’s all in the wrist.

Somewhat related to #2, the movement of the rope needs to initiate from your wrist. With your shoulders relaxed in a neutral position and your core tight, you form a solid base from which your wrists can flick the rope. Again, it’s that hinky relationship between relaxed and fired up.

4. Keep your hands slightly in front of your shoulders.

Nick, champion-level double-under-er, shouted out this tip this morning (Thanks, Nick!), and it considerably improved my unbroken-to-broken reps ratio. When you’ve got the “from the wrists” thing working, try to bring your hands slightly forward of your shoulders. With elbows tucked into your sides and palms angled so they’re almost facing each other (instead of directly forward), you have a ballast against which to spin the rope.

5. Get bouncy.

Another tip from Nick: bounce! Most of the time, I have a little hitch in the rhythm of my double-unders. But if I think “bounce!” while I’m doing them, I reach a lightness and steadiness in my jumps that matches the rhythm of the rope… perfect sync.

6. Do not let frustration get the better of you.

This may be the hardest aspect of all. DUs are nasty little f*ckers and sometimes, that rope just refuses to cooperate. THAT is the true challenge of the DU. It’s not whether you can move the rope fast enough, but whether you you can put aside your frustration to learn to move the rope fast enough.

7. Channel the fighting spirit of Muhammad Ali.

I’m of the opinion that there is never a bad time to rely on Ali’s athletic model. He was charming, classy, worked hard, enjoyed his accomplishments, and did a whole lot of jump rope.

Source Melissa "Melicious" Joulwan

5 Kettlebell Exercises for Beginners

 After finishing my cardio training this morning, I headed toward the Captain’s chair for some abs workout. Did the first set, then this elder man, looking very serious and worried, came closer and asked me why am I doing abs workouts, if there’s no belly fat going on there?

I replied that today was abs day, and I was happy to see him doing crunches and lateral bends as well. There’s nothing better than staying active and feeling completely sore, in the morning, from yesterday’s workout.

And when it comes to physical activities, there’s always a way where there’s a will, whether you’re an elder person, an overweight one, an extremely busy individual working 24/7 or a beginner who wants to get in shape or sculpt a toned and strong body.

I already gave you some workout suggestions in the HIIT and CrossFit articles, so if you lack ideas, you can always find high intensity interval training and CrossFit routines online, and it’s a nice way to get started. Still, if you’re the type of person who’d rather spend their free time on the couch than do anything cardio-related, here’s another recommendation: kettlebell workouts.
Why should you try kettlebell exercises?

1. They were invented by Russians, so you’ll get strong, really strong.

2. Kettlebells are extremely versatile and unlike dumbbells, they change their center of gravity during the routines, so they require more force and coordination from your muscles. For this reason, the kettlebell training is classified as functional fitness, this term being used for exercises that mimic movements done in our daily activities.

The kettlebell is a heavier replacement for the grocery bag or overstuffed briefcase. It is harder to handle than the classical dumbbells, because of its shape, so during a workout session you’ll burn more calories, work more muscle groups, build more power and strengthen your upper and lower body at the same time.

The exercises are pretty similar to those involving dumbbells, but there are also new movements so you can create complex and entertaining workouts. Moreover, your core will be constantly under an increased load, so if you want stronger abs and back muscles, this is definitely a must try.

3. Working out isn’t only for people who want to bulk up or lose weight. 

 You can be fit and healthy and still do your daily workouts, as once you start, they become your lifestyle! So if your purpose is to tone up, kettlebells are a good choice, as long as you stick with lighter weights.

If you want to put on mass and build pumped muscles, go for heavier kettlebells, and if you want to drop weight, incorporate these cute fitness tools into your HIIT session. I’m sure you’ll love them, even if you’re the type of person whose only workout is lifting the kettle for pouring tea or coffee in their favorite cup before heading to office.

Was weight loss among your New Year’s Resolutions? Replace the kettle with a kettlebell and don’t stop until you’re done with the 5 exercises below!

1. Swing

This is a basic movement everyone should try when starting with kettlebells. Put your hands on the handle, keep your feet hip width apart and bend your knees. Hinge from your hips to swing the weight between your legs, then bring it toward your chin. Keep the momentum in the swing and repeat for 1 minute.

Tip: involve your glutes and lower body, instead of doing the movement from your shoulders, as this will burn more calories and work your muscles more efficiently

 

2. Single arm squat

To perform the kettlebell squat correctly, you need to start in the rack position: your right elbow should be by your side, the weight in front of the right shoulders and the palm facing in. Hips should be pushed back and knees bent, in a typical squat position.

From here, you can simply lower your thighs and glutes and stand back up, or squat, lower the kettlebell below your right knee, then stand and curl the weight to your chest, allowing it to rotate toward your right side. Repeat for 30 seconds and switch sides.

Tip: you can replace this exercise with kettlebell sumo squats.

3. Shoulder press

Start standing or in the rack position, with the weight in your right hand, or grab the kettlebell with both hands. If you’re doing the press standing, push the weight straight overhead and slowly lower it back down, to the initial position. If you’re starting in the rack position, lower into a squat, then straighten your legs and press the right arm overhead. Return to the rack position and repeat for 30 seconds on each side.

4. Lunges

These are done like regular lunges, but you’ll start from the rack position and grab the kettlebell with your right hand, lunging for 30 seconds for each side. To make it a bit tougher, you can do walking lunges, and twist between steps.

5. Kettlebell windmill

The windmill is excellent for your core and shoulders. Start with the kettlebell overhead, feet apart as seen in the picture and keep the right arm straight. Push your hips to the right and slide the left hand down the left leg, just like you do in regular windmills. Then reverse, return to the starting position and repeat for 30 seconds. Switch sides and repeat for another 30 seconds.

 

 This workout can be done at home and the only piece of equipment is a kettlebell. Also, the movements are basic and target all your major muscles, so until you get more used to this form of training, you can stick with simpler exercises.

Repeat each exercise three times and limit the breaks between sets to 10-15 seconds, to keep your heart rate elevated and force your body to burn more calories. The routine above shouldn’t take you more than 25 minutes, even if you never worked with a kettlebell before.

Ready to give it a try? Good luck and sore muscles!

Source: http://www.rivertea.com

Mark Hunt as UFC Champ Would Be One of MMA's Most Improbable Stories

When you start to think about MMA's most improbable stories, you may immediately think about Matt Hamill and his early success, or perhaps Nick Newell's comeuppance in recent years.

When you think about tournaments and championships, perhaps Mark Coleman's run in the Pride Grand Prix 2000, or Randy Couture's return to the heavyweight division in 2007, will come to mind. Or maybe you throw out Matt Serra's stunning upset of Georges St-Pierre for the welterweight belt.
Those would be matched, if not exceeded, in improbability if Mark Hunt walks out of UFC 180 as the UFC Interim Heavyweight Champion on Saturday, Nov. 15, in Mexico City, Mexico. It truly would be one of the most remarkable stories in this sport's young history.

When Hunt entered his MMA career, he was already a notable kickboxer who had won the 2001 K-1 World Grand Prix. With some status in Japan and as an ever-tough competitor, he jumped right into action against quality competition.
Hunt began his career 5-1 with wins over Wanderlei Silva and Mirko "Cro Cop" Filipovic. However, it was still apparent he was out of his depth on the ground as his MMA debut against Hidehiko Yoshida showed. Regardless, he was a fan favorite because of his style of fighting, and Pride placed him in suitable matchups early on.
His fifth consecutive victory came in the opening round of the 2006 Pride Openweight Grand Prix.
After advancing, Hunt would begin to suffer a significant setback as he was exposed time and again. He was taken down and submitted easily by Josh Barnett in the quarterfinals. That would not stop Pride from putting him against Fedor Emelianenko for his next contest.
Hunt was still a novice on the ground and was only five months removed from his quick loss to Barnett. Fedor won on the ground as many would expect.
After the fall of Pride, the “Super Samoan” would continue fighting. He would also continue losing.
At DREAM 5, Alistair Overeem finished him with a rudimentary keylock in just 71 seconds. In 2008, at the year-end Japan classic Dynamite!!, Hunt suffered his most surprising defeat when 185-pound Melvin Manhoef cracked the talented striker and his thick skull in just 18 seconds for an upset knockout.
If anyone had hopes of Hunt doing anything special in MMA, their dreams died on that night. We knew who Hunt was—a fantastic striker who was fun to watch in stand-up fights. He had virtually no ground game and now suffered a KO loss to a fighter two weight classes below him.
Hunt would carry on and lose to Gegard Mousasi in the DREAM Super Hulk Tournament by straight armbar in 80 seconds.
Even with three fights, and three losses, after the death of Pride, Hunt was still in negotiations with the UFC. His contract came as part of the Pride buyout. Dana White and the UFC attempted to buy him out, but Hunt refused. He wanted to test himself in the best MMA organization on the planet.
In 2010, Hunt made his UFC debut.
It was a 63-second loss to Sean McCorkle.
Hunt had become a punch line. We already knew what kind of fighter Hunt was, but at least he lost to notable names. Now Hunt had just lost to McCorkle. The “Super Samoan” had little to offer the fans, the heavyweight division or the UFC.
Or, so we thought.
Five months later, Hunt would get a fight close to home in Australia. He pasted Chris Tuchscherer with a walk-away KO. Hunt was able to show the UFC audience why so many fans had loved him during his earlier career.
His next test would be against Ben Rothwell at UFC 135—a matchup that screamed Rothwell would take him down and submit him or, if nothing else, control him for a decision win. That did not happen. Hunt defended 12 takedowns in the fight and landed two of his own. He kept the fight on the feet for the final two rounds and won a decision.
Enter Cheick Kongo. Exit with a TKO win.
With three wins in the UFC, Hunt moved himself up the ladder nicely. Now he would face Stefan Struve, a young gun in the division with a nice ground game. It was Hunt's stiffest task to date under the bright lights of the UFC. Another passing grade.
Hunt survived takedowns and submission attempts, came from behind and delivered one of the best knockouts of 2013.

 Four straight wins earned Hunt a potential title eliminator against Junior dos Santos. The two stood toe to toe, but Hunt would come out on the losing end to a spinning heel kick in the last minute of the fight. It earned him a Fight of the Night bonus, but it also earned him many new fans for the performance.
The UFC knew it had a fun draw in Hunt. In the shallow talent pool of the heavyweight division, he was a valuable commodity. Back near home, Hunt would take on Antonio Silva. The two put on a Fight of the Year candidate. It turned out to be a majority draw, but the fight itself gave everyone the fight they wanted.
Hunt, 4-2-1 in his UFC career, would get Roy Nelson for his first bout in 2014. Nelson had improved boxing, but his wrestling and submissions seemed like a natural fit for a quick end to Hunt's night. That is, after all, what history has told us.
The New Zealander had apparently burned his history books.
Hunt defended takedowns from Nelson and survived on the ground. Improbable, but his improvements in these categories have stunned us all. In the second round, Hunt gave us another stellar walk-away knockout.
After the fight in September, one would have thought Hunt would earn another top-10 fight, but we did not expect the UFC to give him the call once Cain Velasquez got injured.
Now we are here. UFC 180 is on Saturday, and Hunt will get a shot at UFC gold.



This isn't the Hunt of nearly 15 years ago. Yes, he has improved takedown defense, but at 40 years old, he is also slower on the feet. He is still crafty, but this seems like a steep hill to climb. The deck is stacked against him in facing Fabricio Werdum.
If Hunt can pull this off on Saturday, it will be an all-time story to tell. His technical deficiencies, his unlikely road to the UFC and his surprising progression as an MMA fighter have made this one of the most improbable roads to a title ever.
Interim championship or not, Saturday could yield a special result.
If you want an underdog story, Mark Hunt is the book you grab off the shelf to read. He is the one who will make you believe in incredibly unlikely things happening in MMA. If the stars align just right in Mexico City, the jaws of millions will be left on the floor as Hunt's hand is raised as a UFC champion.

All stats provided by FightMetric 
Article by By Nathan McCarter , Featured Columnist Nov 10, 2014
.