December 2003
Welcome to this installment of Balazs Boxing’s newsletter. In this issue, Andy & Jamie review running in the winter- to keep your fitness up even when the temperature is down! In addition, they suggest stair climbing as a training tool. Finally, Andy & Jamie address one reader’s concern about weight lifting reducing his punch speed. Have a happy and safe holiday season!
The Balazs Team
Sure, plenty of discipline is needed to run in the cold weather, but the winter season, with all its subtle beauty, is a wonderful time of year to go out for a run! With the proper gear, winter running can be quite enjoyable. Focus on the end result and meet the challenge.
Layering your clothes is the best way to stay warm. Wear fabrics with moisture transport qualities next to your skin and a breathable outer, wind-proof suit. Another layer should be added on very cold days. Up to 50 percent of the body’s heat is lost through the head, so wear a balaclava or toque or similar head gear to keep warm and use mitts or gloves on your hands. If you find breathing cold air uncomfortable, wear a covering over your month and nose to warm up the air and breathe through your nose as the air will warm up prior to hitting your lungs.
Warm up thoroughly and start running at a comfortable pace. If the road or pathways are icy, shorten your stride to improve your footing. Reduce the intensity of your workout and keep a steady pace, deciding on a time duration rather than a distance. It doesn’t matter whether or not you cover the same distance you might on a summer’s day. If you are running on trails in desolate areas, stay safe and run with a group. If you are by yourself, find a route that you can cut short and where help is readily available.
Give winter running a try! Some of your best runs may occur at these lower temperatures.
A great way to strengthen the leg muscles at the same time as improving your cardiovascular fitness level is to climb up and down stairs. Stair climbing can be done in your home, in an office or apartment building, or on a stair-climbing machine at a gym. Try climbing two steps at a time to increase the strength in the quadriceps (front thigh muscle) and the gluteus (derriere). The quadriceps is primarily used when going down stair, with the hamstrings (rear thigh), assisting in the descent.
“I train as often as I can, 3 times a week if possible. I mix my workout with weight training and bag work. My first question is, whether or not this is a good thing. On some sites I’ve visited I have read that cardio work should be done separately from weight training, is this true?”“My second question is about the weight lifting part of my workout. Although I want to build muscle I don’t want to become slow through lifting weights. Can I lift weights and still remain a fast puncher?”
– Andy Dumas
Send your questions for Andy to <ainfo
Product Recommendations:
<aAU1010 Balazs Yupoong Hat – for the stylin’ winter runner.
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