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| *Vultures Knob>>>Exercise Bike |
Screw crunches! i need to know how to increase my stamina indoor..? |
I've been doing a daily exercise routine since about 2 weeks that mainly consists of lots and lots of crunches and pushups. And i just realised that it was a stupid routine because what i really need is stamina so i dont faint in a middle of a karate kumite match, i want to be able to keep fighting at the same speed and strenght, and am willing to do whatever it takes to get to that point. So heres what i really need to know, is it possible to do any kind of exercises (cardio and such) to increase my stamina but indoors? so going outside and running for miles isn't an option for me. And please be specific with describing an exercise for me. Am willing to give this as much time on a daily basis as i need do. I also want to know if exercise bikes help increase your stamina, if not then what do they do?and how much time a day should i use the exercise bike for? I dont want the minimum ammount of time to devote for this each day, i want to have enough stamina for the coming championships If you have Weights available to you....do Olympic style lifting Which can be seen on this website http://www.crossfit.com/cf-info/excercis... Overhead Squats(hold the bar overhead at arms length and squat) Front Squats Deadlifts Clean and Press Snatches Do 6 sets of 4-10 with 1 minute rests between them another good idea is complexes...pair a bunch of exercises together and do them 1 after another non stop as 1 set....set setup would look like this.......10-9-8-7-6-5-4-3-2-... of the following with 1 minute between sets heres an example one that will test your endurance in more ways than it ever has been Stiff leg deadlift Sumo deadlift Bent over Row Clean Front Squat Military press back squat good morning that whole workout takes about 10 minutes and will leave you exhausted so start off with 50 pounds or so If on the other hand you do not have weights available try working up to 100 Burpees.....will really work the legs at least 20 1 leg squats...where you go butt to calf on every one Pull ups....at least 10-20 where you go down all the way....or preferably 1 handed(meaning one hand hangs free not holding onto your wrist) will really put you to the test...if you can do 1 you'll be considered extremely strong Push ups....an excellent chest workout...dips can also be incorporated as for abs try this link and follow the program http://www.t-nation.com/readtopic.do?id=... running sprints is an excellent way to build good lung capacity meaning you do a 1 minute sprint followed by 3-4 minute jog and at least 20 minutes of this....it can also be done on the bike since you asked you can improve that sprint after awhile though.......such as a 2 minute sprint and 2 minute jog good luck Added Info: A sprint is done where you run/bike as hard as you can for a given amount of time....jogging is pretty much running at a slower pace when I say do it for 20 minutes I mean you would jog for 3 minutes and sprint for 1 then repeat that until 20 minutes is up....sounds like not very much time but its more than enough to feel like you've been working out pretty hard Added Info: you can do pull ups off of anykind of surface that you can pull yourself up on....a swingset, tree branch...whatever and yeah you can break it up into am/pm....only thing is you may want to do the burpee/pushup/pullups in the am or pm then cardio/stretching in the opposite part.....or do one one day then the other the next Added: 100 Burpees in a row will be hard to achieve....try to start off at 4 sets of 25.....with 1 minute rests between sets 100 burpees in one set should be your ultimate goal though as for the stopping while doing the sprint...nope....do it for the full minute as fast as you can Keeping in mind that for Kumite you are lifting your legs repeatedly (for kicks) , and throwing punches. Your workout should reflect this to build your stamina. Try the advanced tae bo workout , if you already have the technique , the workout will give you stamina where needed. Also if you have a heavy bag , do timed rounds kicking and punching with timed rest intervals , much like a match. good luck in your tournament www.bridgewatertaekwondo.com swimming is what you can do indoor to boost your cardio...since you said running is out of the question, there isnt any other real way. exercise bikes and what not dont really cut it. i box and i run...without running, i wouldnt have nearly the stamina i have now. If you mean building your stamina while staying inside your house, you may opt for circle-walking. This is the basic exercise of bagua. You basically walk in a circle of any diameter. Small circles are off course more difficult. When you feel like it you change direction. you can move from high to low basin; sinking in the legs. you face the center of the circle with your waist turned towards the center. Keep up your arms like you would in karate, wear weights if you like. Working up to walking the circle for an hour or so continually and building up speed until speed-walking you'll build stamina, improve stability while constantly moving and changing direction, strength in the legs and upper torso. personal practice |
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