Karate Endurance Exercises

Endurance gives martial artists of any style the edge they need to work out longer and stronger. According to Mayo Clinic, endurance is built through cardiovascular and aerobic exercises that increase your heart rate while working the big muscles of your body. As you build endurance, the body learns to disperse oxygen more efficiently from the heart to the lungs and muscles so that you can train more effectively. Using some of these karate-themed exercises to build your endurance can help you in improving either your martial arts training or overall physical fitness.

Sparring and Footwork Drills

Get into your sparring stance and move across the floor for three to five minutes without stopping. This will get your heart pumping as you focus on maintaining your stance while in motion. Working with a partner and reacting to each other’s movements can help make this exercise a more practical experience. However, training alone and shadowboxing can also make it an endurance-building workout. Do not stand still in one position for more than two to three seconds. Stay moving, acting and reacting to your imaginary opponent.

Speed Forms

Performing your form, or kata, at regular speed certainly helps improve muscle memory. But to make it an even more aerobic, endurance-building workout, try performing your form from memory as fast as you can. As soon as one move is finished, move on to the next. Five to ten minutes of speed form is not intended to help with muscle memory, but instead should condition your muscles and mind to movie quickly and increase your endurance.

Timed Technique Repetitions

One way to build endurance and have a way to mark your progress is through timed technique repetitions. Performing as many kicks or punches as you can in one minute against either the air or a heavy bag for resistance is an excellent way to develop endurance. When punching, take care to move your hips and put your whole body into the technique. Do not just punch with your arm, but rather use your whole body. When performing karate kick techniques, remember that getting in lots of repetitions in a short period of time is key. Working the thighs and getting your heart racing is what will help build endurance.

Because getting a solid number of kick repetitions is essential for building endurance, beginners may find it easier to do timed kicks with support, as this helps give the balance needed to perform a good number of repetitions. Begin by lying down on one side and performing an entire kick technique from chamber to execution in this position. Rapidly repeat the kick as many times as possible with one leg for one minute, and record your results. Switch sides so that the muscles of both legs get a workout. Once you are consistently improving your numbers while lying down, move to a supported standing position by finding a wall or pole to hold onto.

About this Author

Asma Malik is a freelance writer with more than three years of professional writing experience. Ms. Malik is also a second degree black belt, certified instructor in the American Taekwondo Association. She earned a degree in computer information systems and a Certificate of International Business from the W.P. Carey School of Business at Arizona State University.