jogging?

[ahad_the_one]

in secrets of stretching dvd thomas says running is acceptable.

what about jogging at 10km/h?

also what about rowing machines in the cardio section in the gym, can i use them?

i usually jog for 10mins to get warmed up before the workout. is this ok or does it have to be done after to the end of the workout before relax stretches?

thanks,

[CSta]

The purpose of running is to gain cardiovascular fitness while using the legs throughout their full range of motion, or nearly so. Recall that the video says to take long strides. If at 10 km/h your heart rate/min is high enough to gain sufficient cardiovascular fitness, and if you're able to take long strides, then running at 10 km/h is consistent with the dvd's recommendation.

Rowing machines can develop cardiovascular fitness.

A 10-minute jog is not sufficient to develop cardiovascular fitness. Kurz recommends 20 minutes at your anaerobic threshold:

"You can develop aerobic fitness by various exercises, provided they raise the heart rate up to the aerobic maximum for 20 minutes or more and you do them at least twice per week (Maffetone 2000; McArdle, Katch, and Katch 1996; Sharkey 1990). So running, cross-country skiing, swimming, shadow boxing, light bag work, and rope jumping—all can be used separately or together. The maximum aerobic heart rate is the maximum heart rate below the anaerobic threshold (blood lactate threshold). This heart-rate value is arrived at by subtracting an athlete's age from 180. If you are returning to training after an injury, or you get colds or other infections often, or your performance decreases, then you should subtract 5 from the resulting value. If you have not had any colds or flu, have exercised for two years without any injuries, and your performance is improving, then you should add 5 to the result. For 16-year-olds and younger a heart rate should not exceed 165 beats per minute (Maffetone 2000).

The best time for aerobic fitness exercises is at the end of a typical martial arts workout in which technique or speed are developed. It is also good to do these exercises in a separate aerobic workout. Doing aerobic exercises soon after intensive strength or muscular endurance training reduces the pace and duration of aerobic efforts. For example, after heavy squats or deadlifts, it is hard to run lightly for even a couple of miles. Instead of running you may end up jogging and damaging the knees more than increasing your aerobic fitness.

Rebuilding and strengthening the muscles after strength exercises is impaired if the same muscle groups are prime movers in both the strength and in the aerobic fitness exercises. If you do aerobic endurance after heavy strength work, then your aerobic exercise should stress other muscle groups than the strength exercises. So, it is okay to run after doing crunches and back extensions—the beginning exercises for strengthening the trunk—but after squats or deadlifts it is better to shadowbox, swim, or practice with weapons." (http://www.stadion.com/column_stretch19.html)

[ahad_the_one]

The purpose of running is to gain cardiovascular fitness while using the legs throughout their full range of motion, or nearly so. Recall that the video says to take long strides. If at 10 km/h your heart rate/min is high enough to gain sufficient cardiovascular fitness, and if you're able to take long strides, then running at 10 km/h is consistent with the dvd's recommendation.

Rowing machines can develop cardiovascular fitness.

A 10-minute jog is not sufficient to develop cardiovascular fitness. Kurz recommends 20 minutes at your anaerobic threshold:

"You can develop aerobic fitness by various exercises, provided they raise the heart rate up to the aerobic maximum for 20 minutes or more and you do them at least twice per week (Maffetone 2000; McArdle, Katch, and Katch 1996; Sharkey 1990). So running, cross-country skiing, swimming, shadow boxing, light bag work, and rope jumping—all can be used separately or together. The maximum aerobic heart rate is the maximum heart rate below the anaerobic threshold (blood lactate threshold). This heart-rate value is arrived at by subtracting an athlete's age from 180. If you are returning to training after an injury, or you get colds or other infections often, or your performance decreases, then you should subtract 5 from the resulting value. If you have not had any colds or flu, have exercised for two years without any injuries, and your performance is improving, then you should add 5 to the result. For 16-year-olds and younger a heart rate should not exceed 165 beats per minute (Maffetone 2000).

The best time for aerobic fitness exercises is at the end of a typical martial arts workout in which technique or speed are developed. It is also good to do these exercises in a separate aerobic workout. Doing aerobic exercises soon after intensive strength or muscular endurance training reduces the pace and duration of aerobic efforts. For example, after heavy squats or deadlifts, it is hard to run lightly for even a couple of miles. Instead of running you may end up jogging and damaging the knees more than increasing your aerobic fitness.

Rebuilding and strengthening the muscles after strength exercises is impaired if the same muscle groups are prime movers in both the strength and in the aerobic fitness exercises. If you do aerobic endurance after heavy strength work, then your aerobic exercise should stress other muscle groups than the strength exercises. So, it is okay to run after doing crunches and back extensions—the beginning exercises for strengthening the trunk—but after squats or deadlifts it is better to shadowbox, swim, or practice with weapons." (http://www.stadion.com/column_stretch19.html)

forgive me for being a newbie but i dont understand all the techinal stuff you said

so what you saying is that i do the running before the main strength workout?

[elskbrev]

in secrets of stretching dvd thomas says running is acceptable.

what about jogging at 10km/h?

also what about rowing machines in the cardio section in the gym, can i use them?

i usually jog for 10mins to get warmed up before the workout. is this ok or does it have to be done after to the end of the workout before relax stretches?

thanks,

ahad_the_one,
Maybe it depends on what kind of workout are you warming up for whether you should jog for 10 min. before.

For a martial arts session of kicks and punches practice, you want long hip flexors, agility and endurance (duh), but you don't want get exhausted before the session, so I'd keep the "jog" easy, with long strides and mix in some agility work, skipping, stance work and such. Just don't short-stride your jog and pound your knees.

Regards the rowing machine, think "is the warm up sport specific?" Like the bicycle, the rowing machine will lead to short hip flexors and is not close enough to martial arts movements to be effective as a warmup.

As for "jogging" right at the end of the martial arts workout, that's fine if you still have the energy. Doesn't hurt to wait until later to jog in a separate session; you'll get better aerobic improvement if you are fresher. Remember to keep the strides long, or at least mix it up with slower jogging. Interval it--jog slow, sprint long and full out for a minute, back to light jog again...Sometimes when I'm running my dog (big Lab, needs a lot of exercise) I skip along the road side in a zig zag pattern, great for agility, easy on the knees. (Where I walk him, noone sees me anyway. ha ) If you are on the dojang floor before the workout, you can mix up light long stride jogging with stance work. At home, I dance.

Re jogging after main strength workouts: If you just worked your legs hard so they're tired, jogging right away isn't the best idea; rather, swim, ski machine or arms work like shadow boxing. If you just did a chest/back/abs/or core strength workout, going for a jog after should be fine.

As for relaxed stretches, yes, those are done the very last.

Cindy

[CSta]

Questions:

(1) Are you jogging to warm up? Then 10 min jog before workout is ok, subject to what elskbrev (Cindy) said.
(2) Are you jogging for cardiovascular fitness (to improve your endurance)? If so, run on the day or two after you do your leg strength workouts, provided, however, that you resolve your back issue.

[ahad_the_one]

my workout is upper/lower splits.

i do rowing machine as a warm up for upper days and so on?

am i doing right?

[CSta]

Yes. You could also do the exercises you plan to do in your workout, but at a much lower weight. Read, for some general principles: http://www.stadion.com/column_stretch12.html

and the next following article.