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In martial arts, meditation on the past actions leads to the ability and skill in future actions

The Resistance

Resistance is the body's ability to withstand a prolonged activity by maintaining, as far as possible, maximum force and speed. It is also defined as the capillary resistance by the passage of blood and must be conquered by the contractile force of the heart, to oxygenate the tissues.

The degree of ability to withstand fatigue is inherited, and the kind of fatigue that most frequently affects each one is connected to our physical constitution.

The effects which are obtained from a good resistance training include increased maximal strength in the connections and bone-ligament bone-tendon, which helps prevent muscle tears and tendon themselves, others are scientifically proven facts that improves circulation to bring into play more capillaries, thus providing working muscles more oxygen, and facilitating the removal of substances (sweat, toxins, ...).

One important aspect is that it improves physical adaptability, which is much needed, especially in contact sports, especially if the person concerned is engaged in the competition where fighting can be 10 rounds of three minutes.
Of course in the martial arts classic calls are also very important, though here the fighting is not as long.

In both cases it is essential to adjust the body to the continuous and prolonged stress, and changes of pace, inherent in an activity that must maintain a total return for a considerable period. Have also shown increased bone density and mass, along with improved muscle tone.

When a muscle is fatigued, loses some of its ability to relax and it is easier to tear, this is logical, if the muscles are tight and required a great effort on our part, are prone to tears and cramps.

When a muscle works, it restores its own supply of fuel and oxygen and removes substances. While those processes continue to function in the same proportion, the muscle can continue to work effectively. If there is fatigue, reaction time is slower and is accompanied by rigidity or inability to reach a state of relaxation, which can cause injury.

Training increases the vital capacity (maximum volume of air the lungs that exchange every time you breathe), and helps establish an economy of oxygen, ie, we need not take as much oxygen to an intense activity as someone not trained but "pay to leave "(once the activity), ie by increasing the volume of breathing, respiratory muscles (particularly the diaphragm) increase their power of contraction and breathing becomes deeper.

There are three types of training to improve strength:
Continuous training, interval training and circuits.

It is designed for endurance activities prolonged. Work is carried out uninterruptedly at constant current.
This regular rhythm in a state of constant overload acts on our energy reserves for a long time
This method develops your aerobic capacity and energy reserves
The main working method is the race. Within which there are about 10 various training. However, the most useful for practitioners of martial arts are:

Carrera goes on: It's a long work intensity (rate), remains constant and moderate. It basically seeks economy of effort maximizing oxygen consumption. Allows functional improvements already mentioned (cardiovascular fitness, pulmonary, ...). fitness Measurement of effort to 1 km. 5-6 minutes

Cerrutti Method: Derived from the race continues, is to run up to the limit of possibilities and with a gradual increase in distance. The pace is constant and moderate.

Fartleck: From the Swedish "play stride." It is based on distances alternating rhythms, and applied according to the aspect that needs improvement

BACKGROUND: Running between 1000 and 3000 meters alternating rhythms of greater intensity (100 to 200 meters) and with high accelerations at 50 and 100 meters mixing areas (back, waves etc.)..

BOTTOM MIDDLE: Running between 500 and 2000 meters with a sustained rhythm and that rhythm disturbances (50 to 200 meters), but these changes will be a lot more intensity. These changes, except at first, may be when we want.

SPEED: It is based on running between 500 and 1000 meters with accelerations of 10-100 meters.

WALDNIEL SYSTEM: Focuses on increasing the capacity to absorb oxygen. All distances are more or less long and are conducted in areas not injured. The pace is as heart rate (about 130 pulses per minute). But the mark, however, personal characteristics.

Its delivery system is as follows:

Running from 10 to 30 kms. In cross-country. The first 2 kms. Are made at a rate of two minutes per km. than what it takes to run a km. (4 minutes total). The following 3 kms, are made at a rate of 3-4 minutes of pace. The rest is done at a pace we dictate the body (depending on how we meet).

Another way to do this exercise is to make 10 series of 350 meters of which the last 50 meters are run at a slow pace.
The pauses between sets will be three minutes. After that we run 5000 meters at a rate of 4 minutes less than the mark than it takes to run 5000 meters.

Is made up of several sections, but those related to race relate to various activities, such as carrying weights (weights, for example), including waterfalls, running on sand dunes, running on the beach, on the mountain for steep grades, running by snow ... This system relies heavily on the possibilities of each and where you live. However, this training is our imagination that makes the hardness.

However, to properly conduct these trainings is necessary to make some preliminary measurements with a view to know which are the time it took to travel some distances determined (1 km, 5 km ...), and get the references you need.

All this requires patience and above all take into account paragraphs of gradual and recovery in training as equally damaging to the body may be getting a "beating" incredible that we are not used. As to which, in an effort to advance very quickly, do not give rest to the body and can fall in overtraining.

We must also know our pulses, as they will tell us if our pace is appropriate. A tip, when taking the pulse is essential to note that the thumb should never come into contact with the arm, neck ... has its own pulse that can confuse us.

Breathing should be controlled in order to delay the onset of fatigue, for it is inspired by the nose and expired through the mouth, trying to keep pace. The body should be relaxed, and arms coordinated movements with the legs.

We must always ensure a good fit for training sneaker. These are those that allow us to walk in the equipment and whether it may have an air chamber to soften the impact.

It is best not to run on pavement that is too hard and knees suffer much, ideally on land but also beware that the terrain is conducive for sprains, therefore you have to run very carefully.
Before you start running is essential to make a small jog to increase heart rate and make some stretching exercises to lubricate the joints.

Clothing is an important factor, not all fibers are equal, a piece of natural fiber has pores that are soaked with sweat, fiber fills with liquid until all the pores are closed and attaches to the body as soon Sheath cold and wet.

Cooling reduces performance favors a cold muscle. Synthetic fibers do not absorb moisture and the pores are open and exchange inside air warm and humid and the air fresh. The sweat comes out through the pores open and goes to the surface where it evaporates. So the shirt will not stick and avoid the sensation of cold.

Finally, we should not forget that whenever we finish the race stretch the muscles in order not to lose elasticity. The muscles begin to stretch from 20 to 30 sec. to begin the stretch. Once we have stretched the muscles should be avoided to prevent sudden jerks activities.

Resistance is a long and tedious work, it costs more to acquire than to lose months of work are lost in a month of inactivity or less if you smoke. However I consider it most appropriate training for the martial artist.





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