April 2011 · #70
BOXING FITNESS NEWSLETTER
BALAZS BOXING
Welcome! Spring is in full swing and summer is just around the corner and it is a great time to get outdoors for some roadwork. However, it is really easy to over-train when just starting out. In this issue Andy and Jamie discuss the importance of monitoring your running program, review symptoms of over-training and provide modifications. For more running tips, check out Andy & Jamie’s book, ‘Knockout Fitness’.
Balazs Boxing - Knock Yourself Out
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Balazs Boxing

Andy and Jamie Dumas
Andy & Jamie Dumas

  • Shoulders are relaxed, down and back.
  • Arms swing straight forward and back. Keep your elbows bent at 90 degrees and hold the hands partially open or in a relaxed fist. Minimize the arms crossing the body.
  • Hips tip upwards, with the torso or core muscles held tight giving support to the lower back.
  • Knees moves horizontally, avoiding excessive up-and-down movement.
  • For proper foot plant, let your foot fall directly below your knee, and then swing it forward.
  • Minimize the contact time your foot has with the ground. Strive for a quick turnover.
Andy & Jamie's Fitness Tip:
Over-Training
Running Injuries:


Over-training can lead to damaging and negative effects on your muscle, bones, joints and overall health.
In order to run further and faster and to become stronger you have to train and push yourself. When starting a running program too much exertion is often done over too short of a period of time, (over-training), and our bodies are not conditioned to handle these demands. Over training can lead to damaging and negative effects on your muscle, bones, joints and overall health. Due to the constant pushing beyond the limits of your own body’s abilities, by training too much or running too fast, too soon, all runners can suffer the effects of over-training. If you are new to running you are especially susceptible to injuries.

Symptoms of over-training result from a weakened system and include muscle soreness, feeling tired, increase in injuries, fatigue, difficulty in sleeping, a longer time to recover, reduced training performance, increase in appetite combined with weight-loss, depression and susceptibility to illness. Injuries often include shin splints, blisters, foot pain, achilles tendonitis, pulled muscles and joint strains.

When you experience over-training injuries, reduce the amount of training you do or

stop in order to allow your body to rehabilitate. Allow you body to recover.

How to Start a Program and Not Over-Train

It is suggested to begin a running program starting at an easy pace for at least 6 to 8 weeks. Train with very little intensity and increase the distance you run by not more than 5% a week.

As you become more adapted to the distance and pace of the roadwork, your fitness level will improve. More demands can then be placed on the body during training in order to develop an even higher level of fitness. Your slow runs should be done around 70 per cent of your maximum heart rate. Once this base level of conditioning is achieved, interval training can then be incorporated into your running program. Start to combine more intense training with gentle workouts.

A Review of Effective Running Techniques:

  • Head stays upright with the chin in a neutral position.
Always consult your physician before starting any physical exercise program. Balazs Inc, Andy Dumas and Jamie Dumas assume no responsibility for the improper use of information contained within.
www.balazsboxing.com | 888-466-6765
 
Balazs Boxing
Product Section

Balazs Large A-Frame
Large A-Frame The Balazs A-Frame can be the centerpiece of your boxing studio. This stylish unit offers space for three heavy bags, one upper cut bag and a double end striking bag.

The heavy bags are separated by an ample 5 ft, perfect for working completely around the bag. The frame will accommodate heavy bags as heavy as 300 lbs as well as Muay Thai style kickboxing bags.

  • 100% heavy gauge steel frame construction.
  • Superior heavy duty powder coat finish for clean, stylish look. (Custom colors available.)
  • Lifetime warranty.
  • Made in U.S.A.

Balazs Heavy Bag

Balazs Boxing A-Frames are manufactured to handle a lifetime of punishment from all your members.

Perfect for your gym or personal training studio, the Large A-Frame holds 6 heavy bags.

Perfect for group classes, personal training or just individual use. The Balazs Large A-Frame can be the centerpiece of your boxing studio or fitness area. This stylish unit offers space for six (6) heavy bags.

The heavy bags are separated by an ample 5 ft, allowing you to work completely around the bag. The frame will accommodate heavy bags as 

heavy as 300 lbs , as well as Muay Thai style kickboxing bags.

Beef up your boxing and kickboxing program with Balazs Boxing "A-Frame".

  • Commercial grade solid steel construction.
  • Flexible layout accommodates 6 heavy bags.
  • Eliminate worry about hanging bags from your ceiling.
  • Use all bags at the same time.
  • Custom sizes and colors available.
  • Perfect for class, personal training or individual use.
Knock Yourself Out ®
www.balazsboxing.com | 888-466-6765
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