How can I get into shape to spar for 5 Min's in my martial arts class?

I am 43 and have been strength training for 4 straight years buy have NEVER trained cardio or anaerobiclly. I GAS OUT after 60 seconds! I

How can I get into shape to spar for 5 Min's in my martial arts class?
Ok if you are 43 and winded fast then I suggest you take your time slowly building up your cardiovascular system for you do not want to give yourself a stroke or heart attack yet you want to be able to have the lungs you once had when you were 20!





So I suggest you take your time and set a goal each day for yourself to meet or just beat! They say you should train an hour for every minute you are competing or in the ring at least they did in my days years ago lol.





So I suggest that you also take time in your off time to stretch and keep loose as well as try and toss in a few extra rounds of cardio training. You are going to have to work twice as hard much will have to do with your bodies changed metabolism.





With a 5 minute match I would train every other day for three hours or more and then on the off days just a light cardio work out and every day a good diet!!





What you eat and drink make just as much difference too!





All these things are important factors to take in when trying to get into shape for fighting no matter your age but when you are at your age which is near my age too you have to work nearly twice as hard as you used too!





good luck to you!
Reply:Sit ups, crunches, butterfly stretches ect.
Reply:Go to the local High School or College,run the track to warm up then hit the bleachers,up and down,up and down.


This will do the trick.


(put in a good work out,to the point you have to drag yourself home)
Reply:Getting ready for fights I would run windsprints up steep hills jog back down and explode back up and run bleachers. Go hard on the bag for 6 minutes rest 1 and go again. Get a medicine ball and throw it to a partner for 6 minutes as fast as you can. My least favorite was picking up a 100# punching bag over my shoulder as fast as I could and slam it over and over again for 6 minutes. Shadow box full speed. Just give it all you've got while training and the sparring will come easier. You need explosive cardio like mentioned above along with some nice jogs.


If I was fighting 5 minute rounds I would train at 6 minute rounds
Reply:I'm 50 and have been doing Taekwondo for 3 years. Our sensei loves fighting so we do 20 - 30 mins each class (in 2 and 3 minute sparring matches). If your instructor is good you will be staring out slowly and building up endurance over time.


To improve your endurance you need to develope the ability to raise your heartbeat quickly and then drop it quickly.The best way is wind sprints (start out SOFTLY!!!)


beginning with walking to warm up, then run 10 - 20 yards/meters (something comfortable that still gets your heart going) then walk the same distance, experiment so that your


routine allows your heartbeat to slow down before you run


again. Keep building up until you can run (fast) for the amount of time you need to be able to fight (in class that's 2 -4 minutes, in a real fight - if you can't end it in 20 or 30 seconds


you're dog food. Hollywood movie fights that go on for 6 or 7 minutes are BS. Only wussies wearing mittens would fight that long for real without winning or losing the fight.





Also, I have a steep hill near my house, I go out and walk/run


about 1/2 to 1 mile including up and down the hill. It's great for building endurance.
Reply:It's a no brainer....run everyday....its the only way to get that wind....and not many others do it so you'll get the one up on alot of people.....and 43 is young enough, just take your time getting in shape make sure you warm up and cool down. Stretch after and not before (stretching before is old school thought, makes your muscles and ligaments tights and injury prone).





Most likely the reason your getting so tired is your tensing up and using to much energy. This comes from antogonist muscles working against your effort-basically coordination. It will come with time. Stay lose and learn to be aware when your tensing you muscles when your not attacking.
Reply:train how we fight. Fight how we train.........is a marine slogan.....if u wanna spar for 5 min. than train your butt off in that manner.....spar more often...and do your katas over and over with little rest inbetween....make your training relate to your fighting
Reply:The obvious answer is to do more cardio. I would recommend low to zero impact such as biking (including stationary bike), swimming, elliptical machines, etc. You're 43 so you don't want to pound on your joints and back too much at this stage of the game. Still throw in the "sprints" during the biking or whatever you're doing to intensify your training.





NOTE: One reason to train in long rounds, such as your five minutes, is that on the street you're often dealing with more than one opponent. You may be able to put one down and out for a bit but he may get back up, or more buddies may come to help. The whole "It will always be one on one and it will be over in less than 30 seconds" is ridiculous. So is assuming you'll never have to fight for an extended time. This often comes out of the mouths of people who do some light sparring but haven't had to deal with real life combat situations.