Cardio training is not necessary for all martial arts students. Your decision whether to add it to your normal routine will depend largely upon what you want to accomplish. For example, suppose you have enrolled your son or daughter into classes in order to instill within them a level of personal discipline and respect. They may have little need for cardiovascular exercise. On the other hand, if your child shows interest in participating in tournaments, a cardio routine can play a major role in his or her success.
A lot of martial arts instructors feel one way or the other. Some encourage their students to adopt a cardiovascular workout in order to improve their technique while others see little value in it. Below, we’ll explore its benefits. I’ll also provide a brief description of the types of cardio exercises you can perform.
Potential Benefits Of Cardiovascular Training
It’s main advantage is physical conditioning, but the benefits of that conditioning may not be immediately clear for martial arts students. A regular cardio workout will result in improved stamina and clarity of thinking. Neither advantage may yield significant value during normal studio instruction, but can during tournaments. Either, or both, can make the difference between a student dominating his or her opponent, or being dominated by them. They’ll be less likely to feel winded and more able to think clearly, which helps them plan and react quickly to their opponents’ moves.
Going Aerobic
Cardiovascular exercise is usually separated into two categories: aerobic and anaerobic. The purpose of aerobic activity is to improve the efficiency with which your heart uses oxygen. In doing so, your overall stamina increases, which can be critical during exhausting tournaments.
Dedicated martial arts students should consider doing 30 minutes of aerobic activity twice each week. Any activity which maintains 70-80% of your maximum heart rate will suffice. That can include jogging, swimming, biking, or even jumping rope.
Hit Your Threshold
Anaerobic activity focuses on the generation and rebuilding of your muscle tissue. Many styles, such as judo, karate, and Taekwondo emphasize agility and fluidity in movement rather than raw strength. As a result, anaerobic exercise is arguably less important than aerobic activity. That said, a few styles, such as Jiu Jitsu, place an emphasis on the development of certain muscles in order to take opponents to the ground.
Students who are learning martial arts techniques that make use of certain muscles should consider doing 15-20 minutes of anaerobic activity twice each week. That can include doing sprints, playing racquetball, or any activity that raises and maintains your heart rate at 90% of its maximum rate.
Don’t Overdo It
One of the ancillary benefits of a regular cardiovascular workout for martial arts students is less susceptibility to injury. However, it’s also important to realize that too much cardio training can lead to muscle stress and fatigue. The key is finding the right balance without overdoing it.
First, take the time to review the goals you want to accomplish from the specific martial arts technique you’re learning. As noted above, the style you’re learning and your decision whether to participate in tournaments will be a key factor in determining your aerobic and anaerobic activity levels.
If you’re not already involved in cardio training, start with a minimal workout and build gradually. Also, assuming you’re participating in tournaments, reduce your cardio activity as the event approaches. At that point, your body is already conditioned. It needs rest in order to prepare for your competition on the mat.
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The Dojo of Karate combines the ancient art of Wado-Ryu Karate with modern teaching methods in a convenient Denver karate dojo.
