Looking for tips/advice please

entropi

So, finished my first TKD class last night, was interesting to say the least, but after sweating like a rapist through the last 30 mins of it i realised how unfit i was , especially when i got muscle cramp this morning, been with me all day now.

Can anyone advise on any light exercises to do afterwards , or what i could do to cut down on cramp as i stretch properly. I am expecting to see " it'll clear up as you get used to the training " types of mesages but any advise is handy thanks

Cake Fiend

Well, as your fitness increases and you get more used to using your muscles, you'll notice stiffness, cramps, DOMs etc decreasing. I barely stretch out after training at all anymore - just a few quick leg stretches unless I'm doing some flexibility work.

Straight after the class, make sure you keep working the muscles lightly to get blood flowing through them to wash away lactic acid, etc. (a good TKD class should include this in a cool-down). Stretch out slowly, holding for a few seconds to flush out lactic acid and return the muscles to their usual length. Again, this should be included in the class. You're probably suffering more because you're not used to the excercise than a lack of cool-down in class.

For the moment, maybe keep the muscles lightly active to keep the blood flowing to help repair them, make sure you eat enough protein and get enough rest. Some light stretching might help things along. You'll suffer less as your training continues

MaeveD

How about trying some yoga... say even just a few upward and downward dogs to start off with and you'll notice the difference. Maybe invest in a 4 week ashtanga yoga beginners course so that you're doing them right... it's also fantastic for flexibility.

It really works... I lost a shoulder muscle in a car accident about 7 years ago... it's only because of yoga and swimming that I'm still training (probably better than before the accident).. and doing two martial arts now not just one... plus a weekly yoga class!

astec123

After TKD go for a short walk usually helps about 10 minutes and do some streching and gentle movements to get things back to normal. The pain will go away after a few weeks.

MaeveD

ps.....

cramping can be due to dehydration, so try drinking more water

Don't knock it till you've tried it...
2 reasons why blokes should go to yoga classes....? Firstly there are lots of girls there....secondly, you'll be amazed with the results it gives!

pma-ire

Death Sentence wrote:

So, finished my first TKD class last night, was interesting to say the least, but after sweating like a rapist through the last 30 mins of it i realised how unfit i was , especially when i got muscle cramp this morning, been with me all day now.

Can anyone advise on any light exercises to do afterwards , or what i could do to cut down on cramp as i stretch properly. I am expecting to see " it'll clear up as you get used to the training " types of mesages but any advise is handy thanks

As mentioned, light movements to work down your muscles will help. Don't forget your back and neck. As you will find that they are all linked to tightness in your legs!! Which causes cramps in you neck due to the back trying to pull on the worked out leg muscles.

And try to have a nice long shower when you get home. Not the quickie one you might get at the hall (if your lucky to have them). A hot bath will do you wonders also.

cade

hi, ok i haven't got the vast wealth of scientific knowlegdge some of the other posters have so i'll just say what used to work for me, probably get feed back saying it's bad for me but hey im still learnin...

mostly it was my legs cramping up, at 1 point it was a nightly occurence at like 3am :mad: awake to find myself worse than a chinese finger trap, i started spending all my time moving on the ball of my feet, bouncing round the house and such to loosen out leg muscles(name eludes me), started skipping to loosen my shoulder muscles, if greater than usual pain was present in leg/hips i'd apply some tiger balm, stretch out for a while the relax in cold bath(harder than it sounds ) this seemed to work for me

good luck with the training
cade

Cake Fiend

pma-ire wrote:

And try to have a nice long shower when you get home. Not the quickie one you might get at the hall (if your lucky to have them). A hot bath will do you wonders also.

Yeah, it's amazing what a hot soak can do for the aul muscles. I was training in Japan in January, my knees, thighs, elbows and shoulders were completely knackered by the second day. I thought I wouldn't make it through the week, until I went to an onsen (hot spring bath). I was good as new that evening!

EPO_MAN

good advice there.

but a bit worried you know how rapists sweat like!

The lions rugby team have icey baths.
I like a sterching session post workout and then a hot shower.

Kevin_rc_ie

warming down is for girls.

Colm_OReilly

Funnily enough, the exact mechanism of cramps isn't still understood by sports scientists.

A few ways of dealing with them:

1) Passive stretching alternated with contraction. point and flex, point and flex.

2) Massage and heat.

Now to pre-empt muscle soreness and cramps.

Check your diet. There's some evidence to suggest that cramps could be caused by insufficient glycogen reserves. Are you getting enough carbs?

Salt: cut it down. Salt is just plain bad for the most part.

Water: Drink it as much as possible, as often as possible. Your urinations should be frequent and crystal clear if you're drinking enough water.

Stretch and cool down: Some light movement of the body will aid circulation, which will remove lactic acid from the muscles.

Hope this helps,
Colm

entropi

Cheers for the tips guys/girls , this morning had my 3rd class and felt fine through most of it, sweating died out alot, cramping is gone now, only get slight pain in soles of my feet but i'm sure it will go also as i do more training.

Having a different instructor for each session though is wierd, as i will train 3 times a week i have so far had a 2nd Dan , 3rd Dan and 6th Dan train me , whereas in Kenpo, i had just the one instructor.

Before session we do a light workout and stretches, then on with the main work, then at end of session same thing, to wind down the muscles. It's a pretty good club so i was expecting them to look after stuff like that. They also have showers and a physical therapy room there so u can meet up with the therapist and work over some injuries u may get.

As health goes, i drink lots of water as it is, walk alot to relax my legs and arms , dont use much salt but need to eat more protien [ although the fact i hate fish is a downside to this ] . Gonna keep working on it and see how it fares out, cheers once again.

Mark J

Death Sentence wrote:

So, finished my first TKD class last night, was interesting to say the least, but after sweating like a rapist through the last 30 mins of it i realised how unfit i was , especially when i got muscle cramp this morning, been with me all day now.

Can anyone advise on any light exercises to do afterwards , or what i could do to cut down on cramp as i stretch properly. I am expecting to see " it'll clear up as you get used to the training " types of mesages but any advise is handy thanks

finished my first BJJ class wednesday, sweating something similar after 5 minutes!

i don`t need realisation to know how unfit i am - I AM THE MOST UNFIT PERSON ON THE CONTINENT!

anyway...

no cramps straight away, just 1 or 2 little minor niggles. no prob.

next day arms, neck, legs, shoulders, stomach and every other concievable body part!

all went fairly rapid...except my stomach - totally f*cked!
it is now 04:06 Sunday and still a little cramped, was in agony til earlier on today.
missed training yesterday because of it. hopefully be "fit"(!) for monday night!

just take solace, in that, your not on your own and it`ll probably clear up as you get used to training!

time to get into shape me thinks or i`m gonna be paying my (very cheap!) subs to put myself out of action every few days!!!:):):)