Non -traditional cardio for fighters: innovative alternatives to the race

The race was historically a considerable part of the training regimes of many martial arts fighters, but it is not the only way to make the heart pump and build your cardiovascular resistance. Many non -traditional workouts challenge your body in ways that running, making them excellent for fighters who wish to free themselves from the infinite race on the road.

This article will discuss effective alternatives that fighters can use to push their cardiovascular resistance to its limits. Exercises such as rowing, climbing, hiit courses and obstacles can integrate your Muay Thai, Boxing, Bjj or Wrestling training.

Four non -traditional cardio exercises for fighters

We jump in our list of unconventional cardiovascular exercises that will significantly improve your resistance:

1) Rowing

https://www.youtube.com/watch?v=dejhceuetx8

Rowing is not just for the Ivy League preppy teams. It is a full body exercise that burns up to 600 calories per hour while strengthening the legs, nucleus, arms and back. It is also an exercise with low impact that is more delicate on the joints than to run several miles a week.

Studies Show that rowing improves VO2 Max (aerobic capacity) with the same running effectiveness, therefore feel free to exchange some of your running sessions.

Some of the main benefits that rowing offer fighters include the following:

• Commitment for the whole body: Each blow on a rowing machine or a canoe at the same time involves multiple muscle groups, improving coordination.
• Low joint impact: Rowing does not put stress on the knees, ankles and feet like running.
• Excellent for circuits: Adding the lines to the training sessions at high intensity intervals (HIIT) is easy.

The rhythmic rhythm of rowing seems almost meditative as you push yourself to your limits during long workouts.

2) Climbing

https://www.youtube.com/watch?v=hjfhz4q0rvk

Climbing could be what you need if you are looking for a more demanding training than running a few kilometers. It doesn’t matter if you are reducing an internal climbing wall or seeming outdoor boulders; Climbing strengthens the grip, balance and stability of the nucleus.

Climbing engages the muscles that remain relaxed as they run and pushes cardiovascular resistance.

Some of the reasons why climbing and fighters go together as bread and butter include the following:

• Strength of the upper body: Climbing forces you to pull you up for the obstacle, involving the grip, the back, the nucleus and the biceps.
• Improves mental concentration: Climbing requires strategic planning and problems resolution while Mappini your way up. These skills translate into fighting, where you have to overcome your opponent’s strengths and find paths for victory.
• Main stability: Your fundamental muscles are constantly involved during climbing, improving the balance and the ability to control your body.
• Lower leg resistance: Climbing also works many muscles at the bottom of the body as you push with the legs as you pull with your arms.

3) Training at high intensity intervals (HIIT)

https://www.youtube.com/watch?v=dnj2gg-jud4

HIIT has been a significant part of many combat fields in recent decades, since research shows that it is a more effective way to improve cardiovascular resistance than stationary state exercises such as running.

It becomes even better: HIIT circuits are customizable, so fighters can work on their muscle resistance while they build their cardio. Any exercise that can be performed in high intensity can be part of a HIIT circuit, allowing the fighters to build circuits with specific exercises for the struggle such as exercises of heavy bags, pad work, jump rope, Turkish jets and weight training.

Other reasons why HIIT is excellent for fighters include the following:

• Increased fat burning: Alternating between intense activities and short rest periods burns more calories than the race. An hour spent performing a HIIT training burns up to 1,000 calories, while an hour of running burns only about 400. This difference is enormous for fighters who try to reduce the weight.
• Increase in coordination: Training at high intensity intervals quickly requires the transition from the exercises. Teach several muscle groups to work together.

HIIT can be everything you want it to be. You can be bobbing and weave a minute and shoot quickly in a heavy bag next. You can transform your training sessions into mini fights against yourself.

4) Obstacles courses

https://www.youtube.com/watch?v=puf1v1fqxec

Obstacular courses give you a multifaceted cardiovascular training that pushes you to adapt and overcome. These courses mix with the rush with climbing, creeping and jumping, involving several muscle groups.

The unpredictable nature of the obstacle courses imitates the uncertainty of a struggle, so you should constantly look for new courses to conquer.

Some of the reasons to consider making obstacles courses a part of your training include the following:

• Provides a push of agility: Quick transitions between different obstacles as quickly as possible improve coordination.
• Improves muscle and cardiovascular resistance: The various movements necessary to overcome an obstacle course involve your aerobic and anaerobic systems.
• Builds resilience: Switching through an obstacle course helps to build mental resistance. Many courses, in particular those in military style, are designed to break mentally.

Mixing it: Customize your cardio routine

Attention to a type of cardiovascular exercise often leads to boredom, the plateaus and to some muscles that are neglected. The variety is the key to a continuous improvement as a fighter. Add unconventional exercises to your routine instead of tieing your racing shoes every time it is cardio day.

The variety protects from the training of excessive injuries and maintains your body constantly adapting to what you are doing.

Tips for the integration of non -traditional cardio:

Some of the creative ways to add more unconventional exercises to training include:

• Rotate training: Plan activities such as rowing, climbing, hiit boxing and obstacles routes during the week. Try to avoid performing any exercise on consecutive training days.
• Add non -traditional exercises to conventional training: Add a 20 -minute rowing session to the weight training with the weights. You can even use it as heating before heavy lifting.
• Listen to your body: The intensity varies when performing unconventional exercises to avoid burnout. Intense training sessions should be balanced with active recovery days.

The variety is the key to the development of high -level cardio

Shake your cardiovascular routine with some non -traditional exercises does not mean that you have to stop running completely, unless you want it. Instead, look at you as a powerful way to integrate what you are already doing.

Experiment with different training, regularly regulates the levels of intensity and always uses the correct shape. Unconventional exercises push your body in many different ways, bringing your cardio farther than running alone.

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