One of the fastest growing trends in the fitness industry is mixed martial arts (MMA) training, a hand-to-hand combat style that combines a cardiovascular workout with self defense moves. This week, I discuss some of the ways you can incorporate this training style into your existing routine, and I introduce a new exercise that fits right in with this interesting genre of fitness training.
Mixed martial arts has been around for decades, but has exponentially grown in popularity over the past decade or so. The brutality of the sport is undeniable - but the raw nature of two people fighting in an octagonal-shaped cage with few rules or regulations has gained a huge following. The fighters involved tend to be in outstanding physical condition, which has led to a great deal of curiosity among fitness enthusiasts regarding training protocols. As a result, MMA-style workouts began to catch on.
Today, you can find all sorts of facilities that offer some variation of MMA training. Whether it’s a kickboxing class at your local YMCA or a complete facility outfitted with heavy bags, you can find different levels of MMA workouts to fit your needs. It can be a great workout, but I do have reservations about the safety of certain workouts for those new to fitness.
Punching a heavy bag or a lightly padded mitt of an instructor places a great deal of resistance against the shoulder, elbow and wrist. Repeated strikes made by a sedentary individual without adequate instruction can cause injury. All sorts of musculoskeletal injuries are likely under those circumstances. If you are interested in this type of workout, my advice would be to start with classes that allow punching and kicking “air” rather than objects. This will allow you to develop strength and endurance without placing your joints at great risk.
Nevertheless, MMA-style workouts can be of great benefit to individuals who follow a stepped progression sequence that will allow for the appropriate development of specific muscle groups. This week’s exercise is a beginner’s exercise that requires a little “air” punching and works the abdominal muscles.
Lie on your back with a very light set of dumbbells in your hands.
Raise up both legs so the soles of your feet are facing the ceiling.
From here, lift up the shoulders and extend the dumbbells toward your shoes.
Keeping your arms straight, alternate lifting up the right shoulder, then the left in an alternating fashion. This will cause each shoulder to raise off the floor one at a time as if you are working a punching bag.
Do this for two sets of 20seconds each set.
This exercise is a very low-intensity movement that would be appropriate for almost anyone, but would be a great place to start for those of you interested in adding some MMA-style moves into your current workout routine. Enjoy! Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 27 on 03/25/2013