View Full Version : Anaerobic/aerobic training

27th August 2002, 03:20
6 months ago I began running in order to get in better shape for Aikido. I have recently heard that anaerobic excericse is better for martial arts training since we do short spurts of activity followed by short rest periods.

I also know that aerobic exercise (more than 20 minutes of sustained physical activity) is important for overall health.

So how do you reconcile these two in a fitness program?

27th August 2002, 03:48
I run all the time (not always by choice I might add...the Army makes me do it). You are right about the anarobic but you also have to consider running or exercising for endurance as well. Just wouldn't do to get winded in the middle of a fight. Just my 2 cents

27th August 2002, 12:28
Good question and a very interesting topic. It depends on what you want really. Aerobic activity is great if ur overweight and want to lose it, or if you're a marathon runner/triathlete/swimmer. Interval training is probably the best thing to do for martial arts. This is basically sprinting for maybe 200 metres, slow down to a jog for half a km, then do it again a few times. This is the best of both worlds because you are pushing you anaerobic threshold but ur also allowing your body to get oxygen back into it every 200 metres.
Don't get me wrong, aerobic exercise has its benefits but its not all its cracked up to be. Considering the fact that people are getting fatter it is good advice for people to do aerobic exercise at a moderate intensity. If you really want results and you want to jack your fitness up to a high level of fitness, interval training(i think its also called fartleck, after the inventor) is a great way to go. Don't let people tell you you need to work at a lower intensity for longer, its crap. Longer with lower intensity, or shorter with high intensity will both bring you benefits. Mix them both and you get great overall fitness, but unless you plan on doing a half or full marathon, running for an hour at a time isn't going to make a big difference to anaerobic running. So to sum up, give interval training a go, see how you like it.
As for getting winded, thats a matter of conditioning. Get used to being hit and you won't have a problem.

27th August 2002, 19:01
I second the interval training...I try to do it as often as I can. As for getting used to getting hit...uhm, tried it and didn't like it

27th August 2002, 19:30
But isnt there some sort of program to follow because I have no idea what I am supposed to do to progress.

28th August 2002, 04:01
Echoing what Mr Meat said about the interval training. There are ways to track your progress and determine target and training heart rates and your speed progress...etc. You should be able to find more information than you need in any type of runners magazine. Me, I just run until the big Sarge tells me to stop.:D

28th August 2002, 07:31
As tony said, look in a runners magazine. Also try web searches and the like. Failing all that, let me know and ill help out.

28th August 2002, 16:44
Here is a great article on running for martial artists entitled "Running for Combat Sambo," by Dr. Brett Jacques


All the best to your training.


Tyrone Turner
Queens, NY

Cilian McHugh
24th September 2002, 16:02
Here is a link to a program written by Liam Bauer based around the Tabata Protocol of High Intensity Interval Training specifically for Martial Artists.


Dr. Tabata is a Japanese researcher who observed that High Intensity Training produced incredible results on the athlete's V02 MAX with significantly lower training times than moderate intensity training. This link is an account by Clarence Bass of Dr. Tabata's research.


Here is another article about the Tabata Protocol by Clarence Bass;


I am currently following Liam Bauer's program and although only in Phase 1, I am already noticing improvements on my recovery times and aerobic capacity.

Hope this Helps

-Cilian McHugh

24th September 2002, 16:16
Thanks for the awesome links Cilian McHugh!

24th September 2002, 17:04
When I'm doing my workout in the afternoon before dinner, I cycle rope jumping with Combat Conditioning exercises (dands/bethaks, bridging & others such as holding handstand or handstand pushups).

In the morning I do my yoga asanas, Sun Salutations, & meditate 30min-1hr to get ready for the day.

It's a good program for me.