improving fitness

[josh-hill]

whats the best way to increase my fitness? i find i hard to last 15 seconds full out on the bag, let alone 2 mins lol. as a side note how do you guys time rounds on heavy bags? cheers

[sunwizard]

You need to run at least 3 times a week. 1 day a long run but slow pace 4-5 miles. A short run but fast paced 2- 3 miles. And a day of intervals. Running at near sprint speed for 30-45 seconds and resting for the same amount of time. (Make sure you are well hydrated and watch what you eat to some extent...dont forget to breathe measured conrolled breaths.)

Also concentrate on getting your abs in shape (situps, crunches, six inches...etc) Developing your core is crutial.

Skip rope as well.

I do 6-8 3 minute rounds opn the heavy bag with 30sec rests in between.

Hope this helps.

[g0tcha]

whats the best way to increase my fitness? i find i hard to last 15 seconds full out, let alone 2 mins lol. as a side not how do you guys time rounds on heavy bags? cheers

I would suggest what the above post consists of along with a weight training program. If you check my YouTube below, I have routines that you could use if you are interested. Hit me up on YouTube if you have any questions.

[josh-hill]

thanks for the quick replies. i guess ill be hitting the shops for some runnign shoes then lol. how do you meausure how far you run though? im allready doing a stregnth based weight routine but have only just started + hurt my shoulder recently so cant do it for the moment but will check out the vids anyway as they seem quite helpful.

[Suckmedry]

Some tips on improving fitness:

. Punch outs on the bag eg: 10 secs all out punching, 10 secs moving around the bag jabbing. Repeat for the duration of a 2 min round (or 3 min if you are a senior)

.Sprints. 6x600m, one min rest between each one, or 4x800m, or 10x100m, or mixing them all up. All out intensity. These are very hard at first, I've experienced doing these for the first time and it hurts, and you might want to give in, but don't, and it pays off, believe me.

. Changing your rests in between rounds in the gym to 30 secs, whilst doing pads, bags etc

. Punch outs on the pads. A great one is 15 secs all out straight punches, 15 secs all out punching upwards, 15 secs all out fast uppercuts, then rest 15 secs and repeat 6 times. This kills you, I've done it in prep for some big fights and it is tough, but it pays off.

[Suckmedry]

And if you are unfit at the present time (ie: struggling to even complete a round), you might want to start your fitness program with some longer distance runs over a few weeks, like 5 or 6 miles, in order to establish some aerobic fitness.

[j]

try some parkour. real fitness allows u to be strong and mobile at the same time.

parkour will help fitness, learn other skills, and learn how to use your body a bit better.

[Suckmedry]

try some parkour. real fitness allows u to be strong and mobile at the same time.

parkour will help fitness, learn other skills, and learn how to use your body a bit better.

Haha yeah. I've actually done a bit of parkour and it really can **** you around. But the risk of injury is pretty high.

[j]

Haha yeah. I've actually done a bit of parkour and it really can **** you around. But the risk of injury is pretty high.

just the basics bro. those alone can rip your abs. like cross jumping - jumping from one side to another of a structure waist height. that has almost 0 chance of injury but forces u to have a tight and strong core while also teaching a functional way of mechanics. only higher level parkour can be dangerous.

if u wanna find some crazier sh#t, befor parkour there was ching gong(light skill). in chinese martial arts, it is very hard to find, but if u find someone who knows it, it is the most awesome sh#t you had ever seen. even more extreme than parkour.

[them_apples]

crossfit man

nuff' said