long island fencing club

BLOG, CLUB NEWS, Parents

What Is So Important About The Warm-up?


By Sergey Danilov

A warm-up involves doing exercises at a lower intensity and slower pace, exercises which prepare athletes for the specific work, improve athletic performance, and prevent injuries. Are these not enough reasons to take it seriously?

NY Fencing Academy workoutWarm-up activities might include, but definitely are not limited to, light jogging, jogging with some additional exercise, and warming up muscles necessary for the future work. Warming up before exercise prepares your cardiovascular system for physical activity by increasing the blood flow to your muscles and raising the temperature of your body. It also helps to lower the risk of injuries — when your muscles are adequately warmed up, the movements, stretches, and strain put on them during your workout is less severe. This also minimizes muscle soreness.

So why exactly do we warm-up?

1. Injury Prevention

The most important reason for doing a warm-up is to prevent injury during practice in general and during specific work. Keeping the muscles warm will prevent injuries such as hamstring strains, for example (one of the most important muscles for fencing). Stretching is considered part of the warm-up and should be included all the time in your preparation for practice, events, and private lessons.

2. Mental Preparation

A side benefit of warming up is that your brain will become focused on your body and your physical activity as you go through the process. This focus will carry over into your training or competition session to help improve your technique, coordination and skill.

3. Relieving Stress Before Events

One important thing we have to learn is that competition creates stress and that will never go away. So we just have to learn to deal with stress and find ways to reduce it so we can focus on more important tasks.

Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers. Conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy.

Scientists have found that participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. So bottom line – make sure you warm-up – it will help you physically and mentally.

And finally – specific warm-ups before events:

With all the points stated above, do not forget that warming-up before events takes a lot of time and as you prepare it should include the following:

  • Warm-up itself
  • Stretching
  • Light footwork
  • Light blade work with your teammates to feel the actions, blade and point control
  • Warm-up bouts (where you should be trying out all “arsenal” you have, to see what feels best at the moment).

A lot of athletes ask what are appropriate amounts to do for each part of the warm-up? The answer is pretty simple – it is up to the individual, and you should develop your own routine during practices at the gym according to what is best for you.

To conclude, remember: warm-up every time you come to the gym, try to listen to your body and see what routine makes you feel your best mentally and physically. Once you figure out what is the best warm-up for you, stick to it and adjust when you feel you need it.

CLUB NEWS, Parents

Sign-up for Saturday 3/28 Free Online Group Classes


Dear NYFA Family,

Come join us for our next 2 free online classes tomorrow, Saturday, March 28th!

Please register in advance to help us plan properly:

1) Y12 & Younger Online Group Class: 11 am – 12 pm, Saturday, 3/28:

Pre-register here: https://us04web.zoom.us/meeting/register/u5Iud-uopzgo_EawLZFf9m7m_AvN2r33vQ

2) Y14 & Older Online Group Class: 1 pm – 2 pm, Saturday, 3/28

Pre-register here: https://us04web.zoom.us/meeting/register/uJEodeyorjksn2GLCHj1pQiuoBL6oRUdIw

After registering, you will receive a confirmation email containing information about joining the class.

Go NYFA!

CLUB NEWS, Parents

Online Group Classes Start Tomorrow 3/26!


Dear NYFA Family,

We invite you to join us tomorrow, Thursday, March 26, for NYFA’s Online Group Classes which will include warm-ups, stretching, footwork and conditioning!

Tomorrow’s classes are free but advance registration is required — please click on the links below to register now:

1) Y12 & Younger Online Group Class: 5-6 pm, Thursday, 3/26:

Register here: https://us04web.zoom.us/webinar/register/WN_ruN1VT_-Q_SGjMWK_0R8uA

2) Y14 & Older Online Group Class: 6-7 pm, Thursday, 3/26:

Register here: https://us04web.zoom.us/webinar/register/WN_aor3PdllQMOcmXSArLbvIw

After registering, you will receive a confirmation email containing information about joining the class

Go NYFA!

CLUB NEWS, Parents

Coronavirus Update: NYFA Closed Until Further Notice


Dear Fencers, Parents and Staff,

After much consideration and the guidance of the Department of Health, CDC, WHO, and USFA, we are making the toughest decision and we believe the right decision for our athletes, parents and staff:

NYFA will be closed starting immediately until further notice.

The safety of all of us is our top priority and while the time is challenging and this decision makes a huge impact on the entire community, we ask everyone to stay safe and patient.

While we are dealing with these challenging times, please be patient if your question is not answered right away.

Meanwhile, contact your Coach and discuss what individual tasks you can do while you’re at home to stay in physical and strategical shape.

STAY SAFE!

Best regards,

TEAM NYFA

CLUB NEWS, Parents

Coronavirus Update: NYFA Safety & Schedule Changes Effective Immediately


Dear NYFA Parents, Fencers, Coaches and Staff,

We have been continuously and closely monitoring the developments on COVID-19 through CDC (Center of Disease Control) and WHO (World Health Organization). NYFA has always made the health and safety of its customers and staff a top priority. While this decision is hard to make, we would like to put the safety and health of our customers as the top priority.

In order to keep our environment safe we will take the following precautions:

We will be CLOSED for March 16th and March 17th, for deep cleaning of the facilities and evaluation of the development of the COVID-19 situation. We will reopen on March 18th for private lessons only until further notice.

The private lessons can be scheduled throughout the day.

1. Our gyms will be cleaned daily and sanitized properly. All staff will continue to be vigilant in cleaning each day and will take extra precautions when necessary.

2. We are implementing a NO-HANDSHAKE policy during practice, private lessons, etc.

3. Every night we will be installing OZONE generator at the gym to sanitize the air and organize proper ventilation.

4. For Long Island – the door on the street on the left of the main entrance will be open, so customers can take the stairs instead of elevator (there is no way to unlock that door, so we will be installing the block which will keep the door open. If the block will be accidentally moved, please contact our office). The elevator will be cleaned daily.

5. We will be scheduling private lessons throughout the day, so we can reduce the amount of athletes at the gym at the same time.

6. Only one person at a time can visit the bathroom.

7. No food in the gym or lobby area.

8. While we wash and clean all the equipment – we advise not to share any equipment and use your own.

9. If anyone knows about a case of direct contact with a person infected with COVID-19, please inform us immediately.

10. We will credit the group class payments towards private lessons with no penalties.

11. Coaches will give individual tasks for footwork, target work and fitness to kids who come to private lessons to boost the efficiency of training.

Any changes and updates will be emailed immediately to all our fencers and parents.

STAY SAFE AND HAPPY FENCING!!!

Best regards,

TEAM NYFA