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Nak Muay Magazine, Issue 2 Contents
Extended Editorial...
Nak Muay Magazine News
Matt’s Fight in Pattaya
Running for Thai Boxers - pt 1
‘Lethal’ Leif - Coming of Age
A Lethal Perspective
Church Street Boxing Gym’s Friday Night Series (NYC)
Gym Training Track
Meditation 101
Gymless: Hardcore Exercise

Thanks to the contributors of this issue.

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Best regards,
Don

excellent !!! thank you !!

Respect Leif

Great magazine Don.
Just having a scan through with my morning coffee!

Nice scoop about ITV showing the CONTENDER ASIA this summer.

Excellent Mag and website I have found it very helpful with regards to running and weight lose.

Big Col

Not exactly sure about the comments about:

"Exercising at a heart rate of 60-70% of maximum for 30-mins or more will encourage your body to burn fat reserves for fuel. Running harder than this will better develop the cv system but also encourage burning of carbs rather than stored fat"

My understanding from what I have read is that fuel is fuel.
In the first 40-mins of exercise you use 70% carbs/30% fat, and once your carb resources are depleted you will rely on fat stores to fuel you through the rest of the workout.

HIIT (high intensity interval training) will boost your bodys metabolic rate for longer, than if you do a long run. ie
80-min slow paced run = 30-mins HIIT (with a mixture of exercises)

When I say HIIT will spike your metabolic rate for longer....I mean....
Thats why long distance runners can look like they have hardly broken a sweat 15-mins after completing a run, and the HIIT-trainers will still be "rosy-faced" and "cant stop sweating".

I suppose these are the two different schools of thought.
Good article, got people talking anyways. :)

Thank you all for your comments. It's great to have people reading the articles. :-)

The effect of training intensity can get complex, and research is always shedding new light on the subject. The running article was intended to keep it simple (like me!), and look at primary energy sources during the activity itself.

My understanding is that burning fat for fuel is a chemical process that requires a lot of oxygen. If you work too hard, your body has to use alternative fuel sources requiring less or no oxygen.

Noi, as you've said, initially carbs are used for fuel regardless of intensity, once this supply is diminished the intensity level will dictate where energy comes from during the exercise.

I also completely agree regarding intense training pushing up your metabolic rate (consuming more calories) for a prolonged period, considerably longer than the time spent exercising. During the intense training, fat can't (to any great extent) be used. However, once you get your breath back you will begin to burn fat after you cease exercising because your metabolic rate is running so fast (and you have sufficient oxygen coming in).

So you can burn fat as a result of training intensely too!

I personally keep all my running at an intense level because my body fat is already low enough, and I can cut a bit more training intensely as you've highlighted.

Those that are more over weight may find a longer, slower intensity easier to achieve (physically and psychologically). I personally believe a mixture of both methods works the best. Intense training (including weight training) will aid fat loss by increasing your lean muscle mass, and further boost you metabolic rate - meaning you can walk around burning fat when you're not even training!

That's my take on it anyway! Like you say, it get's us all talking about our experiences…

Hi Don,

First off, great mag. Useful and relevant content and free to boot.

I found the running article of particular interest, although it came across as somewhat inconclusive. These questions may well be resolved in issue 3 but I wouldn't mind your answers or recommendations now if possible.

Suppose I do 4 runs a week on top of 6 training sessions per week. The training sessions are your standard bag, pad, sparring and grappling rounds which you would consider as anaerobic. How would you best allocate the 4 runs per week between the three types you recommend (assuming that I don't need to do long runs to cut fat)???

Another issue not mentioned in the article is stair sets or hills. All your training suggestions tend to be geared towards the flat. I always thought that a good stair set or hill is more advantageous in interval training or sprints. What are your thoughts on hills and stairs?

Hi Don

A fantastic read and good to see the feedback- good stuff mate.

Best regards for the future issues...

BOA @ ROGUEMAG.COM
Editor

Thank you all for the feedback. I didn't expect the "running" article to stimulate such discussion! It's a nice surprise. I'll tailor the second part of the article to cover the questions raised by the first part. I might even need a third part to cover all aspects I'd intended…

Tom, in answer to your questions:
Every individual's capacity for recovery is different. Even your own recovery rate depends on your age, current fitness, training intensity and frequency, sleep quality and nutrition etc. So the number of runs and Muay Thai training sessions you can tolerate are unique to you. You need to strike a balance between working as hard as possible to achieve greatest gains, whilst not overtraining and beginning a downward spiral of injury, lethargy and diminished performance.

The typical signs of overtraining are:

> Cramp
> Re-appearance of old faults in technique
> Disturbed timing, rhythm and flow of movement
> Lack of concentration
> Reduced ability to observe errors and correct them
> Reduced endurance, strength and speed
> Increased recovery time
> Lack of drive. Quick to give up in difficult situations
> Confusion in competition, departure from usual tactics
> Easily demoralised before competition
> Increased irritability
> Over sensitivity to criticism

Constantly assess the effects of changes to you training frequency and intensity to ensure that you are getting the most out of yourself while not overtraining. You know best how you are feeling. If you are overtraining, cut down the workload.

I personally find that running for 3 to 4 miles using the interval method for the majority of my runs is the most advantageous. I run as fast as I can for 3-minutes and then jog slowly for 1-minute to recover. This pattern repeats until the distance is completed. I've found if I do this running in the morning (on the way to work!), I've recovered sufficiently to train hard again in the evening.
To help with recovery, I'll drink a protein shake after the run and drink plenty of water during the day to re-hydrate.

Wind sprints are very taxing and I personally employ this method only once a week - on an otherwise "light" training day or ideally as the only session of the day.

Hills or stairs are directly comparable to either wind sprints or interval running, depending on what intensity you are using to ascend! If you have access to decent hills, make use of them, they're great for conditioning. :-)

There's a lot that could be discussed with respect to running. My original "summary style" article proposal might not be sufficient. I think perhaps it's time to rewrite the rest!!!!....???

Well done Don,keep up the good work.

ttt

Hi Don,

Have added the link, great mag !!

Respect Leif

Hi Don,

Thanks for your reply. Your overtraining symptoms are very familiar from my own personal experience fight training. Plenty of food for thought when considering a run program for fight training.

I look forward to the subsequent issues. Keep up the good work.

Cheers,
Tom

thanks Don!
: )

very nice mate, congrats and thanks for making it available for free online