what to do to not get out of breath?

Question

my sport is teakwando.

Answer 1

the only way to not get out of breath is to build up your endurance. You just have to keep pushing yourself and your lungs and they will adjust to all of the work that you are doing. Maybe you can start walking on other days and build up to jogging.

Answer 2

I notice that many beginners are often breathing wrong. Breathing should be smooth, the breath should not be held in.
Operating with a held breath taxes the oxygen in your muscles greatly.
I do not study teakwando so ask one of your instructors how the breathing works in your style. If your breath timing is off it can cause early fatigue.
Before you begin class try taking very deep breaths in through your nose and out through your mouth. Many athletes do this, you are increase your ambient oxygen levels in your body so that you are going into your workout with your oxygen levels full. Some martial arts students call this "ki-ing up" ,I do not.
This is also good to do when you are done working out.
Also make sure you are doing proper stretching before during and after your workouts.
Also, you should be exercising in addition to your teakwando class. If the only time you work out is at class, something is wrong with your training. You should be working out daily.

Answer 3

You have been given some good answers. Cardio is so important. Four aspects that I would recogmend are:

1. Diet. If you eat too much junk food, candy, coke, or fat, your body will become sluggish. Your body was designed by God to process, lean meats, fruits, vegitables, lowfat dairy, and water. Anything else just causes negitive effects. Not only will this increase your endurance, it will also lower your body fat and toxin levels.

2. Interval training. By interval training, I mean, high intensity work outs for a short amount of time. Work hard (100%) for 1 minute then rest for 1 minute. If you do this two or three days a week and do your cardio (moderate intensity for 45 - 60 Min.) you will still get enough areobic work. The interval training is a suppliment and will build your wind really quick. I do sprints, run bleachers, and my personal favorite, bag work.

3. Areobic work. Run, jog, walk, cycle, swim, do forms, do combinations, play tennis, any thing for 45-60 minutes. It is important to do these activities at about 60-80% of your ability. You should be able to talk but still feel you heart and lungs trying to keep up. Anything less of this will not help you reach your goal.

4. Tell your instructor about your goals. Martial arts instructors want students who want to be there. They want students who are excited and want to go to the next level. He/She should be more than happy to help you reach your goal. If your instructor does not care about your goals or you cannot get a good work out there no matter how hard you try, find a new school.

Be Blessed

Answer 4

Fatigue and exhaustion are a natural part of physical exertion, as spidertiger mentioned; if you are breathing improperly, you don't slow the onset of fatigue, and actually speed up the process, but by controling the rate and timing of your breathing, you can manage the fatigue better.

running and swimming are two good options as is a cardio regimen, but there too, you have to learn when to breathe these forms of training can help you learn where and when the best times to breath, a personal trainer or a floor trainer at a gym may be able to help you with this as well, some are often involved with these activities at some pointas they may incorporate it in their own workouts.

Breathing should be smooth when inhaling (in between movements), and equally as smooth when exhaling (during the movement or execution of the movement), unless you are exerting a forceful strike which should be a sharp exhale (often best when you kiai).

if you are sparring either in class or in competition, slow your breathing between matches this'll also help you slow your heart rate and give better focus.

during the matches, you should pick up your breathing rythm just a little, the main point is not to hyperventilate (quick sharp inhale/exhale) because you're not allowing enough air to fill your lungs and keep you oxygenated, and you could wind up passing out, or taking a potentially dangerous and debilitating injury.

I hope this may be a little bit helpful, there were several good answers here

Answer 5

Hmm...Lot of great answers above, but before you do anything ask yourself one question..."What makes you run out of breath?"

Is it the workout (doing exercises or drills) or is it sparring?

If it's the workout, then you can do what people suggested above; run, swim (if you have a pool), or jump rope (I'm kind of surprised no one suggested this).

If it's sparring, then I'll be straight-up with you. You need to do more sparring. While running, swimming, and even HIIT do wonders for cardio, they're more "controlled" and follow patterns. Sparring has no pattern. One second your blasting away with kicks, the next second your defending yourself from them. Your body needs to get used to the shock of going from 0-60 mph in a flash, back down to 0 mph, all while staying in control not just physically, but mentally as well. When you run or swim, you're not worried about someone kicking you in the head, but when you spar being hit becomes a huge factor.

I've seen people with great cardio gas in the first 30 seconds of sparring because of this. Remember that sparring is a totally different "animal" than doing exercises or drills and requires a lot more mentally, than physically. While working on your cardio can definitely supplement your sparring, it doesn't make up for real thing...

Answer 6

You need to improve your cardiovascular condtiton and improve on your recovery rate.

For this, there are two kinds of exercises you can do.

Sustained cardio, such as running and biking. I'm presonally more fond of running for thingsl ike this.

Interval training, which is great for recovery rate. This includes two basic types. Slow and fast intervals, or sprint and wait. The 20-meter suttle run is a good example of this secong type, while going at a steady speed while doing a run but doing full-out wind sprints every minute is an example of the second one.

Answer 7

I would agree with poster KathyF, You have to start building up your endurance. Start with alot of stretching and walking. atleast 1 hour daily till you build up more. Do 1 hour of walking and 1/2 hour of martial arts stretching as you will need to be limber for class anyway for kicks and rolls. Do this for 4 weeks and i bet you will see the difference. I started doing this and then moved my walking from 1-2 miles a day to 8 miles in the morning in 1 1/2 hours or less.
You just really want to do this to.
good luck

Answer 8

I think most of the other posters have the right idea, in my openon the best way is to peratice and peratice as oftin as you can eventualy your body will get used to it and you will not run out of breath, also if you really whant to improve your endurence then do some cardeovasculer excersize. Do not over do it on the exersizes because then it defets the perpise

Answer 9

The best crosstraining that any martial artist could ever engage in for aerobic conditioning is swimming. You swim laps for endurance, while using upper and lower body. (Versus just lower body like running, walking or cycling) You also make your body learn to work with a limited oxygen supply, unless of course you have gills. This last bit becomes really important if your instructor knows more than one art and starts to introduce aspects from them, such as groundwork in judo/ju-jitsu.

Answer 10

I agree with more cardio, you can work it into your workout. Try 50 kicks with each leg, do 5 different kicks, do crunches, leg lifts, push-ups, ect... that is a hard work-out that is good for one or two days a week... For two or three other workouts per week mix it up, running, bikinging, your workouts at the dojo...Push yourself and you will see a difference, I have. I know you have heard of the saying "No pain, no gain." I am 43 and can hang with the 20 years olds. Good Luck