Rowing Machine for Cardio

[Dizzyj]

Since my cardio has always been the worst part of my game, I've decided to start a proper cardio exercise regime to combat it. So far I'm planning to do daily interval workouts on a rowing machine I have access to, just finished my first session today.

I wondered if any of the exercise gurus could tell me if this is a good kind of training for MA fitness, or if I should supplement with any other kind of cardio training. I'm currently doing 15-20 minute sessions with 30 seconds high intensity followed by 1 minute low and repeat; getting to 170BPM in the high intensity and staying at around 155BMP during the low.

Many thanks!

[Knight_Errant]

I'd love a rowing machine too, but I can't afford it so I do sumo deadlift high pulls with a 20k bar instead. Just thought I'd mention that.
If I were you, I'd mix it up with some running, etc. Don't forget that martial arts is a good cardio workout in and of itself- the core should really be your bagwork and your shadowboxing/kata or equivalent. The intervals you're doing sound like a good plan. Try and lengthen the high intensity periods. This might help:
http://www.trainforstrength.com/Endurance1.shtml

[Dizzyj]

I'd love a rowing machine too, but I can't afford it so I do sumo deadlift high pulls with a 20k bar instead. Just thought I'd mention that.
If I were you, I'd mix it up with some running, etc. Don't forget that martial arts is a good cardio workout in and of itself- the core should really be your bagwork and your shadowboxing/kata or equivalent. The intervals you're doing sound like a good plan. Try and lengthen the high intensity periods. This might help:
http://www.trainforstrength.com/Endurance1.shtml

Thanks a lot for the link! That was a very interesting read. I'm going to try to work up to the start of week one, and then do the intervals they suggest. I also do need to get back into regular shadowboxing/stick free play, I was doing that before my last Tourney and it really helped.

Unfortunately I can't run for long periods. Over the last year I've separately injured both ankles, and although I can fight and spar fine with them the repetitive action of running starts to become uncomfortable pretty soon. I'm going to be doing an early morning walk though before breakfast to get the day started off right, and then do my main work later on in the day.

[Knight_Errant]

Cool. I mean, you have to work within what you can actually do.

[Little Robin]

FWIW I did a bit of rowing at university. When doing a stationary machine don't forget the rowing technique still matters and (IMHO) will add to the quality of your workout.

Forgive me if this is already common knowledge on your part but here goes:

1) Hold the "oar" with legs bent and arms straight
2) Straighten out the legs keeping the arms straight
3) Begin pulling the oar toward you only once legs are straight
4) Push the oar back out completely before pulling yourself back to bent leg position.

The above helps one to avoid getting whacked in the knees when using a real oar!

The tricky part is #4, pushing the oar all the way out first as people tend to want to do everything in one motion. Then the oar has to come up and over the knees, slowing the overall exercise.

I hope that's helpful!

[Dizzyj]

Thanks robin. I was mostly doing that, but I'm finding that towards the end of the workout my technique gets worse during the high intensity periods. Something to work on I think!

One other question for you guys: With cardio work like this is it fine to be doing it every day? Or should you be taking rest days in your week?

[Pitfighter]

I use the row machine to help my lats. My lats don't always flex properly so I use the constant repition to improve the muscle memory. It has a synergistic effect with my lat pulls.

I split my exercises into lower body and running one day. Other days I do upper body and swim and/or row machine. I think the split helps with muscle recovery.

Since you can't run but seems like you wanna do cardio everyday I suggest doing hammerdowns or bagwork for cardio. They may recruit some lats on the reteaction but unless I'm mistaken I feel they work your triceps, chest, obliques and rotator cuff a bit more.

That way you may give your lats more time to rest properly.

[Kuma]

I used a rowing machine a lot as supplemental cardio when preparing for my last belt test that involved continuous kumite. I think it helped a lot, and I wish I still had access to one.

[Dizzyj]

I use the row machine to help my lats. My lats don't always flex properly so I use the constant repition to improve the muscle memory. It has a synergistic effect with my lat pulls.

I split my exercises into lower body and running one day. Other days I do upper body and swim and/or row machine. I think the split helps with muscle recovery.

Since you can't run but seems like you wanna do cardio everyday I suggest doing hammerdowns or bagwork for cardio. They may recruit some lats on the reteaction but unless I'm mistaken I feel they work your triceps, chest, obliques and rotator cuff a bit more.

That way you may give your lats more time to rest properly.

Hmm, that's a good idea actually. I'm currently making the transition to university so I've not been so good about my schedule, but when I start going to the gym I'll definitely give that a go. I was finding that rowing machine every day wasn't really sustainable, so I think doing some bag work along with running through my forms with speed and power should help on alternate days. :cool:

[icefield]

Since my cardio has always been the worst part of my game, I've decided to start a proper cardio exercise regime to combat it. So far I'm planning to do daily interval workouts on a rowing machine I have access to, just finished my first session today.

I wondered if any of the exercise gurus could tell me if this is a good kind of training for MA fitness, or if I should supplement with any other kind of cardio training. I'm currently doing 15-20 minute sessions with 30 seconds high intensity followed by 1 minute low and repeat; getting to 170BPM in the high intensity and staying at around 155BMP during the low.

Many thanks!

you say cardio is the worst part of your game, what exactly sucks about it? do you have a an inability to recover etween rounds, does your heart rate raise too quickly once you start working out and you go lactic too soon? does your muscles cramp on you halfway through sparring, do you have dificulty keeping your hands up or do youe legs feel like lead?

There are a number of different aspects to cardio and without knowing what is wrong its hard to know how to help

[Dizzyj]

you say cardio is the worst part of your game, what exactly sucks about it? do you have a an inability to recover etween rounds, does your heart rate raise too quickly once you start working out and you go lactic too soon? does your muscles cramp on you halfway through sparring, do you have dificulty keeping your hands up or do youe legs feel like lead?

There are a number of different aspects to cardio and without knowing what is wrong its hard to know how to help

I get out of breath, feel it hard to keep my guard up and my footwork becomes sluggish. This is over the course of a round, and over a fight; so part of it is my recovery between rounds.

It also triggers my asthma, but I just need to keep medicated to deal with that.

[icefield]

id suggest then working on your cardiac output/aerobic conditioning, if you have a heart rate monitor do sessions of between 30 to 60 minutes long keeping your heart rate within the range of 130-150bpm this will work on increasing stroke volume (the volume of blood pumped out with each beat of your heart) primarily by increasing the size of the left ventricle of the heart. basically like a balloon the ventricle fills with blood and expands over time (hence you need at least 30 mins at a lower HR)

A bigger ventricle will mean more blood pumped wth each beat, leading to a lower reasting heart rate, a lower working heart rate and greater cardiac efficency and you will be less likely to go anerobic so quickly in training.

do 3 sessions or so a week, start at the low end of time, 30minutes, and build up to an hour, you can mix rowing with shadow boxing, bodyweight exercises etc, just keep your HR in the correct range for the corect length of time.

[_sam_]

Have you tried tabata workouts? i alternate them with barbell complexes (bear complex) on my squat day, and they work a treat. i mostly use them to keep the fat off but their a great cardio workout too. try tabata squats and burpees back to back twice, taking 16 mins to complete, and see what you think.

[icefield]

should have put this yesterday but was in a rush so if you decide to use cardiac training a few extra points:
1) bio feedback is useful gives you a reason to continue training, so measure your resting heart rate sitting down before you start doing the training, then after a month measure it again, if its reduced then the training is working, like wise do a few 5 minute rounds on the bag or rower and measure your 1 minute recovery rate, if you recover between rounds better (ie your heart rate drops quicker) after a month its working
2) if you use rowing remember to lower your working heart rate by 5 to 10 beats a minute, HR differs standing from sitting
3) it will feel reasy especially if you are used to going balls to the wall, but its meant to feel this way its with oxygen not without so dont worry

and 4) if you feel like actually trying tabata work outs actually try to read the original study or extracts from it rather than the crap most trainers post, its an eye opener and may make you think twice about trying them

[seiken steve]

Have you tried tabata workouts? i alternate them with barbell complexes (bear complex) on my squat day, and they work a treat. i mostly use them to keep the fat off but their a great cardio workout too. try tabata squats and burpees back to back twice, taking 16 mins to complete, and see what you think.

That sounds horrible!!!

I think I'd vomit my own anus!!

[_sam_]

That sounds horrible!!!

I think I'd vomit my own anus!!

Haha that just means its working! When i was boxing i used to do it after a 3 to 5 mile 'spartan' run. serious rubber legs when i finished haha and yeah, usually threw up too. fun tho. and definately works.

[_sam_]

That sounds horrible!!!

I think I'd vomit my own anus!!

Haha that just means its working! When i was boxing i used to do it after a 3 to 5 mile 'spartan' run. serious rubber legs when i finished haha and yeah, usually threw up too. fun tho. and definately works.

[_sam_]

Don't know why that posted twice...