I didn't see too many ways in the fitness section on how to improve endurance and that's the thing I would most like to improve. Does anyone have any suggestions?
There are methods on my site that increase endurance/stamina however maybe I should put them under a heading. Here are a few exercises:
boxing - go to your heavy bag and fight it. Fight until failure. This trains your distance, timing, footwork, combinations, power as well as stamina and endurance.
shadow boxing - in the air, pretend your fighting someone. This practices your imagination, combinations, speed, ALOT of footwork as well as stamina and endurance.
jump rope - jump rope a.k.a skipping trains your footwork and endurance/stamina.
running - trains your stamina and endurance
kicking - same as boxing but only attack the bag with kicks. this trains your kicking combinations, timing, distance, power, stamina and endurance.
Most of what Jiyasa said is right! except if you punch the heavy bag to failure, you will be fatigued so you will be hitting with quantity and not quality, regressing your technique. which is bad.
here are the list of what i do:
i do 2 of these a day, maybe more if im hyped up-
------------running 3-4 miles in 25/30 minutes- change tempo and speed a lot, it is important to change a lot so your heart can adapt to constantly different stimuli
------------skipping 3-5 sets of 3 minutes, go on one leg then the other, alternate, or just use both legs, about 2/3 skips per second.
------------Biking- stationary or normal bike for either 3 sets of 10 minutes, or 1 set of 30 minutes. start off low resistence, work higher, then when you feel as though you cant do any more, turn the setting down, until 30 mins is up. as fast as you want.
------------Calisthenics- burpees, squat thrusts, pressups, situps, star jumps, knees to chest, high kicks, alternate splits, in any order as many as you want do about 5 exercises, have 30 seconds break, and repeat about 5 times then move straight to another exercise.
Hope this helps-
-Jowan-
Jowan, it won't regress your skill if you use it as an endurance activity. It goes without saying that you should always finish a hard workout with light easy precision training, so your body's last feeling is the right one.
But Jiasa, you said do it until failure.
hold on... ill find the quote...
well i spend the last 15 mins tyring to find it but i couldn't. it said something slong the lines of "when you are fatigued you use sloppy generalised movements, when this happens move on to endurance type exercises, as hitting with bad form can hinder or even retard your skill" -Bruce Lee.
Though it wont do too much harm if you do it in rounds.
by the way how do you box the ba til failure? if your heart works so hard then wont you just collapse if you work it to failure... um... and die?
just my opinions! u got a good forum here
-Jowan-
on how you do it to build up endurance to much too soon will make you too tired to quickly,also you didnt mention diet on what foods to eat for better endurance,also displine of the mind will make you push harder,later
Sorry friend, i wasnt trying to be a smartass, i though forums were for discussing ideas, etc.
and with the failure thing i was used to the term failure when weightlifting, whereby you cannot manage a full rep, i thought this would be the same for cardio, but obviously not. anyway i think my idea about not using sloppy form on the bag is good, if someone keeps using sloppy form its going to stick.
wasnt trying to be a smartass anyway
