Exercise of the Week - Intervals

This isn't so much one exercise, as it is a method of exercising. However, interval training has many benefits, so I am noting it for that reason. Not only does it bump up the calorie burn of a regular workout, and make a workout more interesting, it is great in improving your stamina. With Red Tiger coming up, incorporating it into training, both in the dojang and at home, can improve performance. I will use running as an example. Doing intervals would be starting out as a easy paced jog for 3-5 minutes, then for 30 seconds, running at a sprint as fast as you can. You can read a fitness book/magazine, or google for informnation on interval time suggestions. Or you can just create your own interval series. For instance, one of my exercises for the week was climbing stairs. Since it was my first big stair climb, I went at a steady pace the whole time. The next time, I felt more comfortable and on my 2nd or 3rd climb did intervals. For my first interval, I climbed at a steady pace for 5-10 minutes. Then I clocked one minute (by cell phone stopwatch) climbing as fast as I possibly could. Let me tell you, that was a L-O-N-G minute! This took a lot out of me, so I climbed for another 10 minutes, then went for a 30 second interval. My "fast" stepping wasn't as fast as the first interval, even though I was out of breath. Then it was back to regular pace until I reached the top.

Since color belt sparring is 1 & 1/2 minutes long, and black belt free sparring competitions are two minutes long, doing intervals like this is better prepartion than doing a straight cardio workout. As Sabumnim Marcello explained, at my very first Red-Tiger seminar, Aerobic exercise lasts for longer periods of time, and uses air (oxygen)to fuel the body while Anerobic exercise does not use Oxygen, it uses a substance known as ATP. Free Sparring in tournaments is basically Anerobic because you are moving as fast as possible at a "sprint" pace (note: anaerobic doesn't mean you are not breating while you are doing it!) Our muscles get tired quickly because the ATP used turns into Lactic Acid which builds up in the muslces. But you can be conditioned so that your body better adjusts to an anerobic workout. The best way to practice for free sparring is obviously to free spar! But when you can't, add some "sprints" (going as fast as you can) to your jogging, biking, roller skating, or even cardio routine and your short-term stamina can improve. You can also practice with a heavy bag in the dojang. For intsance, hit it at a steady pace for a few minutes, then for 30 seconds as fast as you can. Then repeat. If you do 30 seconds full blast, don't just stop - this can cause you to feel lightheaded, as blood may pool in the extremities. Rather bounce on your heels softly, or walk around until the next interval.