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Muscle the building block of Karate
Being an Endurance Athlete as well as a karate devotee, I have come across a very strange phenomena. Runners take care of their bodies a lot better than the karate lot. I have to ask myself a very important question WHY? Could it be that runners take the time to know the energy requirements of their bodies? What to eat to maximise potential? How to treat and recover from a minor injury? Rather than how to throw a punch, block, kick, get that next belt learn the next kata. In truth we are all athletes, and need to know all these things. In karate we predominantly (but not exclusively) use anaerobic energy supplies, which are fuelled by adenosine triphosphate (ATP) a high energy chemical substance which is stored in the muscles. Unfortunately we only have a small amount of this, and it fuels a short burst of muscular effort. The body does not need oxygen to sustain this effort but it only lasts for a very short time. 100m sprinters use this system, that is why they are very muscular chaps and chappesses, the theory being more muscle mass equals more ATP. These energy systems are quickly rebuilt after an effort to the extent that 50% of the energy supply is available again 30 seconds later, with complete restoration within 2-3 minutes. Carbohydrates stored as Glycogen in the muscles also acts as the same kind of energy. But here's the catch: anaerobic use of glycogen produces lactic acid, resulting in a feeling of fatigue that will cause the athlete to slow down. However in Karate we use both anaerobic and aerobic energy systems. An aerobic system uses oxygen to release energy from glycogen and fat stored in the muscles or in other tissues in the body. In longer events the better the athlete can transport and use oxygen, the better they can perform. In karate for example the body will not switch from one system to another during an event: both energy systems will be used simultaneously. In maximum performance activity less than 2 minutes long, the anaerobic systems provide most of the energy. When the activity time increases beyond 1-2 minutes, the aerobic energy system provides most of the energy. Martial artists also tend to use more of our fast-twitch muscle fibres which respond more quickly to stimulation, produce force faster, and reach a higher peak force than slow twitch fibres. Unfortunately, predominantly using these muscle fibres leads to fatigue (e.g. a marathon runner can run for 3 hours effortlessly, whereas sustained Kumite for three hours would put you in the hospital!!).
Knowing more about our energy and muscle systems will enable the karate ka know his body better. However the greatest lack of knowledge is in how to treat injuries, and this is quite alarming. Injuries will occur for two reasons: Direct causes: such as a result of a fall or a blow Indirect Causes: when tissue breaks down because it is too weak or becomes inflamed as a result of overuse. These are caused by: Poor technique Over training (not allowing sufficient recovery time) Undetected physical imbalances or fitness limitations.
R rest the injured part. This means stopping the activity and not trying to train through it. I apply ice or a cold compress regularly (10-15 minutes every 2-3 hours) to reduce the swelling. Do NOT apply heat (hot water, bath shower_ for the first 48 hours, after that time alternating hot and cold can accelerate recovery by stimulating blood flow C use some form of compression (e.g. strapping) to prevent swelling E elevate the injured part to reduce swelling To reduce the likelihood of injury, always ensure a thorough warm up and cool down, correct poor technique, seek advice when there are minor niggling injuries, don’t wait until they become a major problem and build up to full training gradually after injuries. At the end of the day, your body will perform at its maximum potential if you look after it. It really is a temple and really should be worshipped at. As Lao-Tzu once said “ He who loves the world as his body may be entrusted with the empire”. |
