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Alright, well, when I am working out with my heavy bag, after a few of combination punches I start getting out of breath pretty fast. I have been running more and more but I was wondering if running or just pushing harder and working more and more and longer each time on the heavy bag is going to keep me from getting out of breath and tired so fast? suggestions please.....I got to get out of this stage.
Are you bvreathing when you punch? Like you hear some fighters make a grunt sound when punching. that is breathing. If you hold your breath while punching you mess up your breathing flow and cut off oxeygen.
Try some interval training
Thats something like running slowly for 2 mins, then do a 30 second sprint , then repeat, that gets you ready for the explosiveness you need in boxing for short amounts of time.
This is the advice of the century...Quote:
Originally Posted by Poom
Well he'll need to get into shape before he starts building up skill.
I suggest you run every morning, for as long as you body allows you, which, sounding from you, would be about 5 minutes, not an insult, just i know, i had shit poor stamina.
Well if you consistantly run everyday, you will start to build up your stamina, and loose some pounds, its only when you feel you have a decent amount of stamina to go atleast 2 rounds is when you start building up your skill, keep to the bag aswell, remeber when hitting the bag, lots of movement, dont just stand infront of it and punch.
EG throw a 1 2, sidestep right, jab, backstep, and constantly make sure your moving your head, it might not be something you want to do in the ring but its something that will help you build up stamina
I'll try and break it down for you so you can better understand what your feeling and what/why you need to develop.Quote:
Originally Posted by Michael A
Your energy systems system Supplys your Muscles with Energy by breaking down nutrients in the presence of oxygen and by the use of nutrients already stored in the muscles.
When you punch a bag, run, do press ups, sit ups or what ever - your body is using energy to fuel that action. Energy is supplied by various different systems, the main ones are your Aerobic system (energy is created in the presence of oxygen) and your 'Anaerobic system' (energy is supplied from other sources)
(get to the point I hear you cry... ;) so i will :P)
When you do a long duration exercise such as running, the energy is supplied by the Aerobic energy system. The Aerobic energy system can supply a low to medium amount of energy for long amounts of time.
When you do short, Explosive acticitys, such as sprinting, hard, fast combination punching etc... your body uses the Anaerobic energy system. It can supply a high level of energy to the working muscles but only for a short period of time.
Repeated explosive activitys such as shuttle runs bag work, not only require you to be explosive, but also to have the stamina to keep making those efforts. Because of the nature of boxing the main energy system used is Anaerobic, but, because you are making lots of repeated explosive efforts your Aerobic system has to be able to support you aswell.
This is why you need to do a combination of bagwork, medium to long distance running and hill/stair sprinting and shuttle runs. I've always beleived that in terms of fitness, to make your bag work as effective as possible you hould always be working, you see kids throwing shots then dancing around the bag for ages till the get there breath back, if you allow your energy systems to recover with out feeling any fatigue then you will not adapt as much to your training. its a way of cheating, you look and feel busy when really your not, defending and footwork etc take physical effort, but practicing slipping inbetween shots and throwing 10 combos in a minute will not be as demanding as say doing the amount of punching in 15 seconds.
When you dance around the bag, you are breathing, when you are punching you are not... guess which one is going to work your Anearobic energy system (the one that dosn't rely on immidiete energy from air... ;)) and make you able to throw faster, harder, shots repeatedly before you body starts to cry for air? ;)
The way you get fitter is by training your body and pushing it past its comfortable limits so that it adapts to this stress when you rest.
When doing your roadwork, to start off with, I would run a comfortable route at a slightly faster speed then I can do comfortably till I get a feel for it, then start adding in sprints etc, the best way to plan your road work is to understand the components of yout fitness, why and when you need them in the ring and what works them. Don't run every day unless you feel your body is up to it. I don't want to encourage inactivity but your body needs to rest aswell as train.
And never see loosing weight as a sign of fitness development, I always say that unless your overweight (fat :P) most boxers who train and eat properly will initialy gain weight from growing muscle...
Sounds to me like your in training and finding it hard, you'll always be breathless because you'll always be pushing yourself outside of what you can do comfortably with out getting breathless, you can never be too fit... ;)
Breath in your nose and out your mouth. When you punch you are exhaling at the same time. Whan you are at a distance from your opponent take deeper breaths. ;) Hope this helps