Can anyone recommend a programme to rapidly improve aerobic fitness levels for martial arts in a short period?

Question

I have to get fit for a martial arts grading in September. So need to be able to withstand four hours or so of highly intense activity. Any suggestions gratefully appreciated.

Answer 1

Practise your grading exam requirements it will be the best use of your time - the moves will become easier your fitness will come up at a natural rate and let me wish you the best of luck with the exam

Answer 2

Interval Training-

Run a set distance like say a mile

Well you run the mile do intervals ofrunning hard and jogging.

I do half a quarter mile lap running hard and half jogging for about a mile and a half. Then I like to sprint the whole track once or twice and a couple more quarter mile intervals and then I go home. I fing it works great for fighting cause it simulates both the intense part and the slowed down parts of a good martial arts match up. Also it works on the aerobic and anaerobic stamina at the same time .I also do just jogging on different days to hip pure aerobic . i use to smoke and when I quit and started doing this i noticed huge gains

Answer 3

Start doing 20 min. of aerobic work out followed by about 20 min. of anaerobic three times a week. Since you are in a Martial Arts section I assume you are training already in the art you do about 3 times a week. This would be in addition. In a couple months you should see great improvement. http://www.brianmac.co.uk/hrm1.htm

This site has a tool for calculating your target heart rate fore Aerobic zone. It also has some sound advice.

Answer 4

lots of kicking and punching, daily - working different muscle groups each day.

hydrating and eating properly is very important to keep the engine running.

rest is important too, to charge the batteries.

Answer 5

High Intensity Interval Training(HIIT) program is awesome.  I do it every summer to cut weight also.

http://www.teenbodybuilding.com/justin6....

Answer 6

You will need a treadmill that allows you to adjust your speed for this workout. Total Time - 15 minutes.

- Start off by walking at 3.0 (3 mph) for 3 minutes.

- Increase the speed to 3.5 and jog for 3 minutes. The key to jogging at low speeds is to maintain an even, gentle rhythm.

- Increase the speed to 4.0 and jog for 3 minutes.

- Increase the speed to 5.0 and jog a little faster now for 3 minutes.

- Depending on how strong you feel, increase the speed to either 5.5 or 6.0 and jog for 3 minutes.

- Finish off by walking at 3.0 for as long as you need to catch your breath and cool down a bit.

This is the first step towards changing your thinking towards running. For many people, trying this workout for the first time is like a wake up call, alerting them to the fact that even they can run, when they previously thought it was impossible. For others, while this workout still might be challenging, it enables them to have a realistic goal to shoot for, and motivates them to keep trying to improve their running ability.