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Don’t forget that Chelsea Club classes on Tuesdays and Thursdays now begin at 6:45pm.

All info available as usual on the London Timetable

Super cool Ninja Santa from Neill Cameron

Hello all,

Last classes of 2011 are Tuesday 20th and Thursday 22nd at the Chelsea Club.

After New Year, we start back on the 3rd with classes at the Chelsea Club moving to begin at 6:30 pm on Tuesdays and Thursdays. Details on our London Timetable page!

View the BAFTA nominated BBC documentary Karate Kids below:

For more info on this and other classes in London, check out our London Timetable

See the complete set on flickr

Our new fees and payment options for London classes are now available on the class timetable – and our Monthly Direct Debit membership is cheaper than ever at just £40!

Check out the London timetable for details to avoid dissapointment when attending.

Dehydration Decreases Performance
Studies have found that athletes who lose as little as two percent of their body weight through sweating has a drop in blood volume which causes the heart to work harder to circulate blood. A drop in blood volume may also lead to muscle cramps, dizziness, fatigue and heat illness including:
Heat Exhaustion
Heat Stroke

Common Causes of Dehydration In Athletes
Inadequate fluid intake
Excessive sweating
Failure to replace fluid losses during and after exercise
Exercising in dry, hot weather
Drinking only when thirsty

Hydration Needs for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

Monitoring urine volume output and color.
A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.

Weighing yourself before and after exercise.
Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

Temperature
Exercising in the heat increases you fluid losses through sweating and exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost through respiration. In both cases it is important to hydrate.
Sweating. Some athletes sweat more than others. If you sweat a lot you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.

Sports Drinks?
Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.

General Guidelines for Fluid Needs During Exercise
While specific fluid recommendations aren’t possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise
Drink about 15-20 fl oz, 2-3 hours before exercise
Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise
Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.

Hydration After Exercise
Weigh yourself before and after exercise and replace fluid losses.
Drink 20-24 fl oz water for every 1 lb lost.
Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

Read full article…

Here are the details for the trip to Tallinn Estonia. We are very keen to book our flights in the next day or so, please respond to this email if you are keen to take part because this trip can only go ahead subject to sufficient demand. To confirm your place on the workshop please email Lynett as soon as possible: l.danks@imperial.ac.uk

A rough breakdown of costs and details are below:

Dynamic kicking workshop
A break-down of key Sanjuro kicking drills, exercises & stretches developed by Glenn over the past 30 years.
Training days: Friday 17th & Saturday 18th June. Times (tbc): 10.00 to 12.00 then 14.00 to 16.00 (we normally hit the beach to play volleyball or relax after this).
This is a 2 day workshop. The total cost of the workshop is £80 per person TOTAL for both days.

Hostel:
This hostel is in the centre of Tallinn and is very cheap (Prices start at £9:50 per night!)

http://www.hostels.com/hostels/tallinn/16eur-hostel/28381

Flights:
You will need to book & pay for your own return flights (please be advised that flights are in limited availability so be sure to book your flight soon!)
Have a look on the websites: ryanair.com and easyjet.com

Examples of flight options:
Ryanair:
Depart: Luton-London RTN
Wednesday 15th 09:45 arr Tallin 14:30 -RTN Sunday 19th 21:20
£95

Easyjet
Depart: Stansted-London RTN
Thursday 16th 07:15 arr Tallin 11:55 -RTN Sunday 19th 22:05
£172

Ryanair:
Depart: Luton-London RTN
Friday 17th 09:45 arr Tallin 14:30 -RTN Sunday 19th 21:20
£130

Easyjet
Depart: Stansted-London RTN
Friday 17th 07:15 arr Tallin 11:55 -RTN Sunday 19th 22:05
£172

Ryanair:
Depart: Luton-London RTN
Wednesday 15th 09:45 arr Tallin 14:30 -RTN Monday 20th 14:55
£56

Some of us intend to stay in Tallinn from Wednesday to Sunday to make a bit ofa holiday from the trip.

Feel free to contact Lynett if you have any questions: l.danks@imperial.ac.uk

Best wishes, Lynett