Aerobic = Bad

[bodhitree]

Recent studies suggest that HIIT does in fact burn more fat than LSD cardio.

[sanjuro_ronin]

Recent studies suggest that HIIT does in fact burn more fat than LSD cardio.

Yes, HIIT tends to burn fat AFTER one is finished exercising.
It speeds up the body metabolisim and the body continues to burn fat for some time after the actual exercise period is over.

[Oso]

alright, alright....i'll try it again...christ, are you guys jewish on your mother's side or something?

[sanjuro_ronin]

alright, alright....i'll try it again...christ, are you guys jewish on your mother's side or something?

Oi vey !!
Schmuck.

[Scott R. Brown]

Here are two interesting studies:

The Effect of Experience and Gender on Cardiovascular and Metabolic Responses With Dynamic Tae Kwon Do Exercise.

Journal of Strength & Conditioning Research. 16(2):278-285, May 2002.
NEBOJSA NASH TOSKOVIC; DANIEL BLESSING; HENRY N. WILLIFORD

Abstract:

This study, conducted at the Exercise Physiology Laboratory of Auburn University AL, addressed and compared the acute cardiovascular and metabolic effects elicited by novice and experienced men and women participants during a single bout of dynamic Tae Kwon Do exercise and investigated whether or not dynamic Tae Kwon Do practice is an exercise modality that provides sufficient cardiorespiratory demand for enhancing aerobic fitness and promoting weight and fat loss. Twenty-eight men and women (aged 19-42) were assigned to 1 of the following 4 groups: Tae Kwon Do experienced and trained men (ME), Tae Kwon Do experienced and trained women (FE), novice Tae Kwon Do men (MN), and novice Tae Kwon Do women (FN). The results of this investigation indicate that this form of exercise can be performed for an extended period of 20 minutes. All 4 groups achieved the recommended stimulus for effective initiation of cardiovascular adaptations and conditioning. The mean exercise heart rate responses (88.3-92.2% of maximal heart rate [HR max]) were similar for all groups. The observed exercise intensity ranged from 67.9 to 72.1% Vo2max, and no significant difference based on the experience and gender and exercise oxygen uptake could be established. Data in this study indicate a high caloric expenditure for this mode of exercise. Total caloric cost of 20 minutes of dynamic Tae Kwon Do, 194.8 and 201.6 kcal for novice women and experienced women, respectively, was significantly lower in comparison with that of their men counterparts (316.5 and 286.5 kcal, respectively), but no significant relationship between experience and energy cost was found. The conclusion of this study indicates that dynamic Tae Kwon Do is an exercise modality that can be appropriately prescribed for cardiovascular conditioning, weight control, and fat loss.

(C) 2002 National Strength and Conditioning Association
Cardiovascular Response to Punching Tempo.

Journal of Strength & Conditioning Research. 17(1):104-108, February 2003.
LEN KRAVITZ; LARRY GREENE; ZACHARY BURKETT; JATAPORN WONGSATHIKUN

Abstract:

Eighteen trained volunteers (12 men and 6 women: age = 22.0 +/- 2.8 years, height = 170.79 +/- 7.67 cm, weight = 71.54 +/- 12.63 kg) participated in 2-minute, randomized fitness boxing trials, wearing 0.34-kg punching gloves, at various tempos (60, 72, 84, 96, 108, and 120 b[middle dot]min-1). During each trial, oxygen uptake (Vo2), heart rate (HR), and ventilation (VE) were measured continuously. A rating of perceived exertion (RPE) was attained at the conclusion of each trial. Subjects were able to attain Vo2 values ranging from 26.83 to 29.75 ml[middle dot]kg-1.min1, which correspond to 67.7-72.5% of Vo2max. The HR responses yielded results ranging from 167.4 to 182.2 b-min-1, or 85 to 93% of HRmax. No significant difference (p > 0.05) was seen with Vo2 between trials, although a significant difference (p < 0.05) was observed with HR, VE, and RPE. It appears that boxing speed is associated with increased VE, HR response, and perceived effort but not with Vo2. Energy expenditure values ranged from 9.8 to 11.2 kcal-min-1 for the boxing trials. These results suggest that fitness boxing programs compare favorably with other exercise modalities in cardiovascular response and caloric expenditure.

(C) 2003 National Strength and Conditioning Association

[Oso]

Oi vey !!
Schmuck.

mensch!!!!!!!!!!

[sanjuro_ronin]

Here are two interesting studies:

In both studies the Vo2 was in the 70's, the typical moderate pace of most exercises that are don for prolonged periods.

Not sure what the point of those studies were, I mean:

The conclusion of this study indicates that dynamic Tae Kwon Do is an exercise modality that can be appropriately prescribed for cardiovascular conditioning, weight control, and fat loss.

These results suggest that fitness boxing programs compare favorably with other exercise modalities in cardiovascular response and caloric expenditure.

That can be said of almost every physical activity and its been well known for quite some time that its more than applicable in regards to TKD and Boxing.

[SAAMAG]

During high intensity training, I'm usually between 85% and 95% of my max heart rate. Sometimes it peaks a bit higher as I've hit 100+% momentarily.

Man...I'm looking forward to that HIIT training today. I'm going to try it with the specific timeframes (30 sec on/30 sec off) either on the heavy bag or sprinting.

[sanjuro_ronin]

During high intensity training, I'm usually between 85% and 95% of my max heart rate. Sometimes it peaks a bit higher as I've hit 100+% momentarily.

Man...I'm looking forward to that HIIT training today. I'm going to try it with the specific timeframes (30 sec on/30 sec off) either on the heavy bag or sprinting.

Now imagine going OVER the 100%...

[SAAMAG]

I do...then I imagine a tingling sensation in my left arm, an ambulance ride....etc.etc.

I've got a weightlifting buddy that's very adamant on staying within the max heart rate, he's the one that always tells me if I go over 100% I'll have a heart attack if it's sustained.

[sanjuro_ronin]

I do...then I imagine a tingling sensation in my left arm, an ambulance ride....etc.etc.

I've got a weightlifting buddy that's very adamant on staying within the max heart rate, he's the one that always tells me if I go over 100% I'll have a heart attack if it's sustained.

LOL !
Amazing how the people on the Tabata protocol were doing 170% eh?

[SAAMAG]

LOL !
Amazing how the people on the Tabata protocol were doing 170% eh?

Yeaaaa....I figure as long as I don't get all dizzy I'll be fine. It's a matter of progression.

Hey you need to email that stuff for the bagwork!

[sanjuro_ronin]

Yeaaaa....I figure as long as I don't get all dizzy I'll be fine. It's a matter of progression.

Hey you need to email that stuff for the bagwork!

Ah dude, its simple:
Power workout:
6 rounds, 1 minute on, 30 second break.
Go full on, fast and hard as you can, but not non-stop ( you are allowed to adjust for positioning), but you must drill every shot of the combo ( no less than 3 strikes and no more than 6 per combo) as fast and hard as you can.
Now, you can do full body each round or you can divide it up:
1 rd punches, 1 rd kicks, 1 rd elbows, 1 rd knees, etc, etc.

If you can actually make it to the end of each round, UP the intensity.
You can war the 16oz gloves to add weight to your arms for even more intense work.

For a pure cardio one, you can do what is called punch out or kick out drills.

8 rounds 20 sec with 10 sec breaks.
You MUSt hit full speed, full force NON-STOP for those 20 seconds ( think running the 100 as fast as you can for 20 sec)
In this case you have to divide thinsg up:
1 rd hooks, 1 rd left kick, i round right kick, in round elbows, 1 rd knees, rince and repeat.

Ok?

[SAAMAG]

Good stuff! That's about what I do now...1 minute on...about 30 seconds rest. I typically will use boxing 1 round, kicks another round, knees and elbows another...

At least I know that I'm on the right track in regards to interval training...

[sanjuro_ronin]

Good stuff! That's about what I do now...1 minute on...about 30 seconds rest. I typically will use boxing 1 round, kicks another round, knees and elbows another...

At least I know that I'm on the right track in regards to interval training...

The key, as stated in the article, is the intensity.
You just have to work up to it and not just go for it.
Probably over a period of 6 workouts or so.
Warm up for 5 min before and cool down for 5 min after.
And stretch at the end.