BOXING FITNESS NEWSLETTER
to the Balazs newsletter! Just in time for the holiday season, to
get you in the swing of working out to keep the holiday feasts
from taking their toll. In this issue, Andy and Jamie give great
tips on stretching your upper body after a boxing or other upper
body workout. Dig into the Balazs newsletter archives for some
heart pumping workouts, and follow it up with these stretches.
Ever wondered what your training heart rate should be? In the
Fitness Tip, Andy and Jamie explain a simple way to estimate your
maximum heart rate. Finally in Ask the Trainer, Andy gives some
advice to a fitness boxer who is experiencing some typical post
workout soreness. Have a great Thanksgiving!
"Knock Yourself Out!"® The Balazs
#45: Proper Upper Body Stretching
|After a great boxing
workout, skipping, working the bags or target mitts, you need to
stretch out those muscles, and allow them to recover.
By performing proper stretches on a consistent
basis, you can attain your full physical potential. Here are some
great upper body stretches.
Stand tall with the knees relaxed and the abdominal muscles tight.
Extend the arms behind the back and the fingers interlaced.
Straighten the arms by rotating the elbows inward, and then lift the
arms up behind you until a slight tension is felt through the
shoulders, chest and arms. Release and repeat.
Upper Back Stretch
To stretch the backside of the shoulder area, cross one arm in front
of the body. Gently press the elbow across the chest to the opposite
shoulder, stretching the middle of the upper back. To stretch more
of the shoulder area, extend and lower the arm across the body.
Release and repeat.
Here are some guidelines to follow for
- Isolate the muscle group, not placing
any stress on the joints.
- Find zero tension on the muscle. This is
your starting point.
- Find the first gentle tension on the muscle,
hold this steady position.
- Hold the stretch long enough to allow the
tension to disappear and the muscle to relax.
|Andy & Jamie's Health
& Fitness Tip: Estimating Your Maximum Heart Rate
THE TRAINING HEART RATE
Your training heart rate is the number of times
the heart beats in one minute in order to produce a conditioning
effect. This number should be between 60 and 80% of your maximum
Here's one way to estimate your Maximum
Heart Rate. For men subtract your age from the number 220. For women
subtract your age from 226. Multiply this number by 60% for the
lower end of your training Heart Rate or 80% for the higher end of
your training Heart Rate.
- Maximum HEART RATE: MEN: 220 -
age, WOMEN: 226 - age
- Multiply by 60% for the lower end of your training heart
rate or 80% for the higher end of your training heart
|Ask the Trainer:
|"I'm not a competitive
boxer, but I enjoy my fitness boxing classes at my local gym. I go
to three classes a week. The classes include plenty of Heavy bag and
target mitts drills. I find lately that my hands and forearms are
sore for days. I don't want to miss my classes, do you have any
The most common fitness boxing injuries occur in the hands and
shoulder joints. Although they are hard to eliminate, plenty can be
done to help prevent them. Some preventive measures include proper
warm-up and cool-down along with stretching exercises. Not allowing
enough recovery between hard workouts can lead to overtraining and
can also be a major cause of injuries. A well-conditioned boxer can
work out five to six times a week. Ensure that you are gradually
building up your endurance and varying the intensity of your
workouts. Allow enough recovery time between your boxing workouts.
Make sure you are properly executing your punches on the heavy bag.
(Visit the Balazs Archives for more on proper punch execution).
Many fitness boxing injuries can be prevented by wearing proper
protective gear. Good bag gloves and hand wraps are available in a
wide range of prices and styles. They should fit properly and have
shock absorbing foam.
- Andy Dumas
Send your questions for Andy to info@BalazsBoxing.com
|And in This Corner...
|We'd love it if you took a minute to
check out our I-Box
Series of Speed Bag Platforms! Talk about a great workout! Heavy
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Balazs Boxing - "When You're Serious"™
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physical exercise program. Balazs Fitness and Andy & Jamie Dumas
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