How To Plan Your Karate Training
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Published: December 22, 2020
When you are training a martial art, you usually do not have a plan in place that will help guide you through the process. This is especially true when it comes to karate. You will go through your katas or other exercises without thinking about things like training volume, frequency, or intensity. However, all of these things are highly important. In order to improve in a timely manner, you will want to know how often to train as well as how hard to push yourself. Basically, you will want to learn how to plan your karate training. Luckily, your personal trainer Dubai is here to help you with this. In this article, we take a look at the most important things you need to know about karate training, as well as the benefits you will reap from developing a good karate training plan.
Think about what you gain from your training
When someone asks what are the benefits of training karate – or training at all – what will you answer? Usually, you will be able to name a couple of reasons why you are taking the best karate classes in Dubai. However, if the same person were to ask you exactly how your body is benefiting from this training, will you be able to respond? What are the mechanisms that help your body gain flexibility, muscle mass, and all other benefits you will get from training karate?
The first thing you need to know is that, biologically, the main goal of training is to put your body through stress. By doing the exercising, you are making your body adapt to new environments and situations, and thus – change. Only when your body starts responding to stress caused by your training will you be able to see any changes happen to it. This is important to know. If you do not work hard enough, there will be no stress and thus, your body will not change. Therefore, it is important to know your limits, and how much stress you need during each training session.
What happens to your body during training?
When you expose your body to the right amount of stress (take note – there is too much stress as well), you start burning out your energy. Because of it, some of your cells start breaking down and releasing crash chemicals. Your body enters a “catabolic” state, which lasts until you stop your training session. The harder you push your body, the more you will crash (and thus, the better benefits you will reap).
When you stop, your body starts recovering everything it has lost. We call this the “anabolic” state because you start restoring your energy back to what it was. At this point, your body will start releasing chemicals that will help the process – which also includes building your muscle tissue. This is why you gain muscle mass and become stronger from working out. This is also how you burn fat during those fat burning workouts for men. And then, your body enters the “supercompensation” phase, where the body prepares to withstand more stress than it just did.
Keep in mind that both of these steps are equally important. You need to push your body into the catabolic state in order for it to start responding. Similarly, you need to let your body recover during the anabolic state if you want the changes to take effect. In the latter, it is highly important that you eat and sleep well. These actions will help the process and give you the energy you need for it.
As you might have noticed by now, you can get the best benefits only by understanding this whole process. Once you do, you can easily plan your karate training around them. This is why it is an important thing to do so.
How different phases can help you plan your karate training
Now that you know what your body goes through during and after training, the question becomes: “When should I plan my next training session?” Do you wait for the whole process to end, or do you start it immediately during the anabolic phase? Well, neither, actually. If you want to keep improving, then you should plan your next training session to happen during the moment of supercomepnsation.
If you start too early, then your body still didn’t finish with the anabolic phase. This means that it is not done recovering, so it will not be able to respond to the stress in the right way. Therefore, your performance during this training session will significantly decline. You will get overtrained – and we already mentioned that you should not expose your body to too much stress.
Conversely, If you start too late, then your body just went back to the old base levels. This means that you will be able to withstand the same amount of stress once more, which is not good enough. If you want to keep improving, then you need to time it exactly right – when the body is ready for a change – that is, during the supercompensating phase. But how can you build your workout routine around these phases without knowing when they occur?
Do not be afraid to ask for help
Well, there are a couple of things you can do. The first is to practice karate as much as you can. However, as you do, take note of your body. Stop the moment you notice symptoms of overtraining. These include pain and sore muscles, lack of focus, change in heart rate, etc. This way, you will get in tune with your body and learn how it responds to stress.
Also, do not be afraid to contact us. Our experts will be able to help you plan your karate training to fit your needs. With us, you will be able to reap amazing benefits – so reach out today.