Boosting Cardio Fitness for Martial Arts Success
All forms of martial arts are physically demanding and it’s imperative that you have a good overall physical fitness in order to be successful. As such, cardio is incredibly beneficial to martial arts performance as it increases the efficacy of your heart and lungs, allowing you to keep going for longer periods of time will still remaining consistent. Here are the 6 best ways to boost your cardio functioning for increases martial art success.
Hill Running
While jogging or running is fantastic for a full body fitness workout, running uphill adds the much need cardio boost to the standard aerobic workout. Generating powerful contractions in your leg muscles as they battle the gravitational forces, running uphill will build both your stamina and strength. However, if you’re just getting started with martial arts and your fitness isn’t quite up to par, we suggest flat running first before attempting hill running.
Sprint Interval Training
Sprint interval training simulates the intense burst of activity required in both training and competition making it a popular choice amongst martial artists. Helping to burn fat, increase muscle strength, and expand lung capacity, sprinting is an important part of building overall endurance. Start with 10 second sprints every few minutes and slowly build up to 30 second sprints with minimal recovery time.
Anaerobic Swimming
Swimming causes your heart to beat faster which sends more oxygen and blood to your muscle tissues and this increased pumping improves your cardiovascular conditioning by strengthening your heart – much like NZ sports betting will cause your heart to beat faster! Much like sprinting, anaerobic swimming requires high-intensity swimming for a set distance every few minutes with minimal recovery time in between. Pushing your lactic threshold, expanding your lung capacity, and strengthening your body, anaerobic swimming will help your perform better during high intensity workouts.
Rope Jumping
Apart from strengthening your heart and lungs, jumping rope for a few minutes as part of your daily workout routine will also work your legs, core, and arms. Rope jumping is a popular choice amongst those who practise striking-based martial arts as it also improves hand-eye coordination, agility, rhythm, timing, and speed. Start with basic rope jumping and work your way up to including a variety of jump patterns.
Use a High-Altitude Training Mask
High-altitude training is a popular choice amongst the world’s top athletes as the body has to work harder in high altitudes where the air is thinner, increasing the ability to process oxygen. Upon your return to lower elevations, you will be able to perform with increased speed, strength, and endurance. However, it isn’t always possible to access the required high altitudes which is why many opt for a high-altitude mask instead which simulates the thinner air.
Circuit Training
Easily accessible as most gyms offer circuit training, this form of exercise is one of the most effective ways to improve stamina, strength, and mobility. The circuit typically comprises of 6 or 7 high-intensity aerobic exercises designed to work the upper-body, core, lower-body, and full body.