Karate and Cardio

Having been involved in cardiovascularly intensive exercise for most of my life, I always assumed that it would successfully prepare me for karate training.  This as the thinking among many people, and I took it for granted.  Having now been training for almost 10 years, I can safely say that there is no singular activity (that I have tried) that has prepared me for the rigors of karate training; the cardiovascular stresses are just different.

Cardio in all its shapes and forms trains the body to do one thing, and that is to move constantly, whether at varying paces or at a constant speed.  For a fighter, running is a staple in their exercise regimen.  And when you think about it, it makes a lot of sense.  Fighters need to be able to keep moving at a fairly high speed for extended periods of time (typically 3 minute rounds).  Karate, short of jiyu-kumite, lacks in this kind of motion.  Everything that we do, from kihon to kata, and kata to kumite is designed to be start-stop.  The method to moving efficiently in these activities has always been a matter of going from 0-60 in no time flat.

To promote this kind of action, I would highly recommend lifting weights and using plyometric type exercises with similar movement patterns and rest periods.  By doing this types of exercise at a high intensity, you will not only get significant cardiovascular benefit, but your muscles will becoming more proficient at generating power, thus becoming more efficient.

Now, the caveat to all this, of course, assumes that one is not an active competitor.  For those of us that compete regularly, specifically in kumite divisions, will certainly need to invest a significant amount of time in cardiovascular exercise.  As I mentioned above, the only way to train for constant movement, is by using constant movement.  To better simulate a jiyu-kumite situation, inject high intensity intervals into the regular run.  This will simulate the bursts of energy used during attack and defense.  For those of looking to preserve our knees, I would highly recommend using a rowing machine or a bike, or better yet, jumping into the pool and swimming.

Anyway, that's my two cents on the cardio paradigm, feel free to comment and tell me your experiences.  Back to the books for me, though.