I broke my 5th metatarsal a while ago. Used an arm ergometer to keep up cardio, and now have been shadow boxing. Is an hour of shadow boxing too much? Sweating, 155 heart beats per minute .
Even though it's not cross training...but I love sparring because I get so much experience and I can practise all my techniques...it kills two birds with one stone. Shark tanking for even better results in cardio improvement. Sparring is imho the best way to improve.
You want great wind? Work hard on swimming underwater. As a kid I did that all the time as a game and I can still, 45 years later, breath deeper than most folks.
Sae here, 33 in a few days. Been smoking since I was 13 but swam underwater allot since I was 8, throughout school and sport I usually was one of the guys with better condition, quiting smoking since this week now :)
When I was swimming a lil more often (before the summer) swimming underwater was a SUPER challenging but rewarding workout. Can’t wait to get back to it as the weather is getting colder where I’m at.
Running hurts. But Running works. I do 3 miles every lunch break at work. When I spar in the gym, I'm the fittest guy there and even the younger chaps that fight at international level run out of puff before I break a sweat. I seriously recommend Running. There's nothing better. I force myself every day. I then started enjoying it, and it takes less than half an hour to do 3 miles. Soon becomes easy. Ps, at 48, I'm also the oldest guy there.
Powerful stuff i can also attest to, i just began muay thai training and thought if i can’t be the most skilled guy in the gym i will be the most fit, literally pressure my opponents till they can’t even take me anymore and they just fall to the floor for mercy. I run every single day have worked myself up to 30min, my trail is heavily inclined to makes it even harder. Love breaking their souls with my cardio. Kinda hurts like you said i’m 210 6’2 but fuckit embrace the suck!
@@kylerBD literally same but i'm more like dude above however my shadow boxing is more like some Rocky Marciano, and Mike Tyson where it looks like i'm trying to Kill my shadow with full weight punches for 10 minutes straight it's brutal as stamina workout but so much fun
Yes! Jump rope and shadow boxing gets more and more fun as I get better. I also have knee problems, but find sparring to work. It’s a bit of a handicap sometimes, but I’m doing ok because of my other strengths. Love jumping rope and shadow boxing, though.
Damn Gabriel, this comes in clutch, I have been running everyday the past few weeks and my cardio doesn't seem to be improving, let's see what you have to say.
Add some intervalls to your running, like one or two minutes fast, one minute slow running for about 10 times. But maximum for twice a week, the other days you should stick so easy runs and one longer moderate run (at least 10 miles). Keep patient, you should definitely see improvements after one month. And tracking the runs with running apps like Strava and use heartrate monitoring (invest in a running watch) helps a lot.
@@hoernchenmeister running wise I have been running 5km, 3min heavy and walking for a 1min, I am working on beeing able to run 5km in under 20min. I also have been trying the assault bike workout that Gabriel suggested, but 30min on the assault bike is pure hell so far. My last sparring session was pretty satisfying but I dunno if it was a mental thing or if my cardio is improving already, let's see in a few months.
@@Deathadderzp good luck for your sub 20! It took me a while to achieve. One restday a week is important, also to taper for a goal race (reduce training volume, but maintain intensity for at least one week). Good running technique and fast shoes make also a difference. Keep training and your cardio will definitely improve ;)
I've been doing high rep bodyweight training as a form of cardio while bulking for the last 2 years instead of running (I've gained 20lbs & kept the abs). It was working for the first year (I'd go once in a while for a 1 mile sprint & I kept my old times) and I thought it was still working this past year. I took a year off striking to train grappling, & when I was doing padwork the other day, I realised how bad my cardio was; I nearly threw up after just 4 X 5 minute rounds. I learned what it's like to be unfit for the first time in my life. I'm gonna get back into some type of cardio.... I hate that feeling more than cardio 😂
Hi Gabriel, as a 38 year old, former C class Muay Thai and K1 figher, I love running. Now I'm doing specific training for distances from 5k to full Marathon. I was injured from running a few months ago (achilles and knee), then switched to Racebike and Speedskating for cardio training. Now I'm back for running and feeling just as strong and fast as before. And of course my cardio benefits in sparring, I even feel that I am even more fit than in my active fighting years about 10 years ago ;)
Joseph Valtellini is another one. As far as I know, he doesn't even cross train. Just spends more time at the gym and does conditioning drills with high output.
I needed this since I'm getting surgery done on both my knees. I needed a low impact cardio videos like this for when I recover. Thank you sir! Always giving us such great info as fighters.
My issue with the elliptical is it forces your body to move in an unnatural way. Probably why your buddy was having trouble walking afterwards. About 10 years ago, I made the mistake of completely replacing my running with elliptical for half a year while I focused on weight lifting, then went back to running thinking I'd be fine. Pulled my hamstring pretty bad after 2 miles. The only time I've injured myself running, and a few years prior I was doing 50+ miles a week. I'm sure it can be used effectively in a supplementary role, but I won't touch it. .
I believe Cardio is my only hurdle for competing at the highest level. Maybe it’s not a cardio thing so much as a grit and being in the zone thing, at this point I think I need focused coaching and to train another 2 hrs a day in the morning. I want the ability to fire at all cylinders but I can’t yet. I run all the time and train everyday 2-3 hrs but I’m afraid that unless I give up my day job it won’t be enough.. I’m so close to being able to give up the 9-5 but yeah.. very frustrating
I feel you on that, I feel that my cardio is very good but I am always looking to improve it because when It's time to fight I feel like having confidence in my cardio will allow me to not feel like I have to hold back and I can actually use my skills
Hey Gabriel, if I can add a thought: I dislike running because sometimes it makes my knee hurt due to older injuries, which affects my sparring, etc. I noticed a *very* major difference when running on a track. It's not nearly as scenic as running through the woods, but the track, due to it being made of a softer, rubber material, has helped. Sometimes, it's about the surface you're running on more than the actual act of running.
Too much running/sprinting along with doing weight lifting, fight conditioning and doing kickboxing & sparring rounds will put too much stress on the knees and you’re going to have a lot of pain in the joints, so very good to have alternatives! Thank you!
I hated running but using it as a test to see how fast you can clear a distance, for me i do 5ks and 10ks and i used to hate it, now i see it as competition against myself
I'm not a fighter, I'm just a 45 y.o. dude trying to age as healthy as I can, and I choose Muay Thai for that. I (sort of) like doing cardio with the boys and girls at the gym, but I really hate running alone. Maybe It's just my lack of discipline.
I think people need to understand the different types of cardio. Long slow steady state cardio builds your base and overall gas tank. That high intensity interval training builds your ability to pump blood during short bursts of effort
One option that's kinda new is to use vr to train using virtual fights, in my experience, I get about 80-90% as winded as a real fight as long as I'm taking it seriously, and the cardio is about as specific as possible. If you use Creed Vr instead of thrill of the fight, you can even face other online opponents which really ups my effort usually
I have arthritis in my knees and can't do road work anymore which stinks because I love running and I stopped training. So glad I found this video that I over looked. Any advice for footwork drills to replace jumping rope?
Completely agree, I have tested every exercise you mentioned and I think you are very wright . I avoid running due meniscus damage, so I´ve tried many things during years. I have to say that running has a collateral efect in martial artists bodies very hard to emulate in other exercises: your shins get stronger as the impact of the foot on the ground makes your bones get stronger for such work. I saw a scientific study about this, comparing senior runners against senior cyclists, and the stronger bones were always in the runners side.
View 53,160 👍. My cardio consist of playing around like a muppet baby.. Mix between Beeker, Animal/ Fozzie Bear and Gonzo=== SUPER GONZO Post Script No performance enhancing drugs or alcohol should be considered while transformation into Alter Ego
Idk man. Call me a freak but I love doing Roadwork. Especially sprinting for 20 seconds. Rest 15. Roadwork itself can be fun. Once you enter a flow state.
Hello Gabriel, don't you think we can also have good cardio by doing interval bag work? I have some exercises on bag for example 30 sec all in 30 sec rest for 10 rounds (I think it imitates soccer field sprints well) - 3 mins for three rounds 15-sec all- in 15 seconds off - 3 mins for 3 rounds 30-sec bag work 30-sec burpees. I would like to hear your comment on these...
It's okay. These other 5 cross training exercises work as well. I don't like the idea of doing something you absolutely hate. I don't like heavy weight lifting so I never do it
I will definitely be trying out the elliptical test, sounds painful. What are your thoughts on rowing? I was anticipating rowing, and was surprised that it wasn't mentioned.
Swimming is perfect I do 2 miles daily and the assault bike with a double 3 times a week. It comes down to stroke rate really, you can do any stroke but if the rate isn't hight enough it basically active recovery or muscle endurance not so much cardio being the primary adaption.
Thanks! Shin splints and knee pain have been nagging my son at the beginning of his soccer season, so I've been looking for exactly this. The battle rope is definitely worth a mention for cardio that isn't primarily leg based and doesn't require an expensive machine.
I just had my second fight it's up on my channel if you guys are interested in watching it. But for conditioning I did pacers sprints for the length of the fight so 3×3 min rounds as well as hiit training. I also took some things from Gabriel's videos like sprinting the length of the feild and jogging the width ect. It definitely helped.
the great thing about swimming is when running messes up your knees you can get the cardio and strengthen those muscles during your recovery (doubly true for shoulder injuries)
I love running but after a long pause I started running and put up some wheight at the same time. Result: sheen splits. Years later and I still have it. So thank you Gabriel for the alternatives.
@@scorpionsubzero9066 you’re welcomed it has helped me a lot and If you do it consistently and progress overload it could get to the point where it will increase your athleticism
Thanks for the routines I can’t run because of hip replacements.Also thanks for showing me it does not need to be a marathon you can be done in 45 minutes
the elliptical is just stupid. your legs and ankles aren't designed to move that way. it does not resemble walking or running, it is unnatural . way worse than running, cycling or swimming.
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I don’t know. If you ain’t running max speed long enough to the point you do t get runner’s high after your run, you’re not running fast enough. Hill climbing and 100,200,300 m max speed sprints are mandatory.
i really appreciate this. i'm fat and old (not saying this to be down on myself, but just for context), and running hurts. between old injuries and 300 lbs of force slamming into the ground with every step, nevermind the speed added from running, it hurts in all the bad ways and none of the good... i don't know of any pools by me, and my class's coach gives me the side-eye when i try to do burpees, i'm that bad at them... but elliptical and assault bikes? my gym has those, i can do that, and that's better than slogging on the treadmill. ...hell, fat old arthritic burpees are better than a treadmill. lol
Running works because it uses lots of big muscles in an efficient rhythmic way. So cycling and rowing just don't work as well because they just don't deploy the same amount of muscle as effectively. I can keep my heart rate up at running levels (say 165) on a bike, but I've been cycling hard for years. A 15% slope (the maximum on most treadmills) doubles the effort. So if you speedmarch at 7.5 kph up 15% it's as much effort as 15 kph running, which isn't quite as good as running for most people, but it's pretty good.
For me, I do 1000 meters air rowers in 3 minutes followed by burpees + jumping jack for 35 seconds each and then rest for 30 seconds (I add biceps curl at lower weight as much reps as I can get for another 35 seconds sometimes). And do all that sets all over again at least 4x-5x. Believe me, air rower can be extreme disgusting as well. I prefer this kinda cardio than jogging, or I just do Tabatha workout (8 sets, 20 seconds of work followed by 10 seconds of rest for 20 minutes. But i usually go for 45 minutes). I works for me, and I'm in my 50s now
Why is running so good? #1 Its because your largest muscles with the largest blood demand and oxygen use is you legs. #2 your legs are the most efficient users of oxygen. Muscles conditioned to carry you around for seemingly endless amount of reps are your legs. No other muscle besides your neck and back muscles that can work endlessly without fatigue. So basically you have a perfect machine to push your heart to the limit it needs to go in order to strengthen. Your other muscles do not do this well because they are not efficient enough to do enough reps. You get too tired too fast in your actual arms, chest, shoulders to push your heart to fatigue. Body quits way faster while swimming, and stuff like that. Biking is also good, but it is not as good as running, because it is just simply easier. Also to those who say, "well you can turn up resistance on the bike", that is not the same. Running is not good for cardio because it is physically hard. Sure you can make your bike more resistant, but this is not what builds endurance. It is the combination of blood flow volume and oxygen turnover for extended periods of time that actually stress out your heart. Hard excercise doesn't really stress your heart if it is short lived. Any hard excercise that stresses your heart too much for too long will kill you , so running is that perfect level where you can push your heart for 30-45 minutes with the correct level of oxygen turnover and blood movement. So long as you were born with the proper sized heart for your body, you are designed with the perfect cardio machine which is your body weight and your legs. The options mentioned in this video are able to build cardio, but none of them will build your cardio as easily as running 3-5 miles three times a week. None of them will work as nicely and efficiently as doing sprint circuits. Sprinting is literally perfect lactic acid resistance training for any sport, besides swimming, in which case you should probably just swim. It is so much easier than the other methods, because you body is designed for it. You literally suffer less doing sprints and get twice the benefit of killing yourself with crossfit or the air bike. It is truly a shame not to be able to run. I am one of those who is too big and heavy to run consistently at 220lbs. My knees take me out of training for 3-4 days everytime i do a good running day, and i can't afford to lose that many days for one training.
I hate running, so for cardio I set out a circuit of 6 compound lifts. Deadlift, front squats, powercleans, overhead press, medicine ball throws over the shoulder, some kind of loaded carry-kettlebell, dumbell, weight plate etc. Do each exercise for 25-50 reps, 10 second rest as you transition from exercise to exercise. Once completed, rest 2 minutes then do again for 3-4 circuits. Once you can manage 50 reps on each, increase the weight so you can do 25, and then work your way up again.
World class fighter do it because they know it’s a must not because they want to because they have to. That’s what make a world class fighter. Pay the price of being the best. Hard work and dedication
When I fought, we just sparred more rounds. Grappled a little bit more or intensified it. I hated running. My coach never was on our backs about not running outside of the gym. He figured that your level of cardio would show during drills and sparring. We would change what we were doing when we started getting punched, kicked, submitted, being put on the cage wall, etc... Hard sparring would force a change or the alternative... quit.
Great video Gabriel. I actually like running, but I tore my meniscus about 3 months ago, and there will be a Kyokushin tournament soon, so alternatives are a must.
Great timing for this then. Yes. I've had a few times I've been unable to run for 1-2 weeks in camp and these alternatives work great. Best of luck with your tournament prep.
when i clicked, i thought "sweet, i fucking hate running", but after going through the video, i realize it's just all forms of cardio i hate 😂 our gym loves bag work + burpees & the bike, and my strength and conditioning (cscs) guy likes some crossfit stuff like tabata, so really solid list, i'd say.
It depends on how good you are at swimming, I've timed myself where I don't allow myself to touch the bottom of the pool for twenty minutes, just treading water will kill my cardio because I am so bad at swimming, and that's with good existing cardio, I run four miles in under 30 minutes and just treading water for that long will nearly drown me.
Thanks for the video. I loved running but can't anymore due to no longer having cartilage in my right knee and one of the things I miss was having good stamina and the confidence that goes with that.
I'm not a big fan of the thick ropes from Thailand. I like fast paced rope work and I can't do anything fancy with the heavy ones. Double unders are great for cardio though. Didn't even think of adding those to the list.
What you're describing is HIIT cardio. Go hard as you can for 30s, then rest 30s. Or some similar alternating intense effort to moderate effort durations. I like running up until it hurts from either shin splints or the cramp I constantly get on my right side below my ribs. Other than that I love running until I want to throw up or can't stop coughing for hours after.
I find it hard to imagine someone being too injured to run but still able to do burpies. the kicking the feet out then jumping them back in seems like it would be way harder on the feet and legs than running.
A super high level boxer, Keith Thurman, apparently used to skip for 90 minutes while watching footage of his opponent's. Crazy amount of time on the rope.
I basically got Achilles damage from jumping rope for 1 hour every day. That was 7 years ago. I still suffer with Achilles damage now. Running was the least effective at keeping me lean. Sprinting was the best, got leaned the fastest and made my face 8 years younger, but I damaged a ligament in my hip, so out when sprinting . Enter airdyne bike, brilliant machine and has the same effects as sprinting up hill and full speed. It makes you want to puke up and lactic acid is horrible. Evil but gets you lean fast and fit.
I have such tight lower legs and sometimes after I do a lot of roadwork I feel like my legs aren't there for practice. I just need to find more balance with it I guess.
My 2 cents is avoid running on hard surfaces. Running on softer ground like grass or a woodland trail is much easier on the joints. For sprints make sure the ground is even to avoid injury.
@@GabrielVargaOfficial Gabriel, love your kickboxing style, it’s such Balanced approach of boxing and Muay Thai, it’s like better version Dutch and Japanese kickboxing.
For the 30 second rest in the pool, if you want it to be more like the jog while running you could tread water with a little assistance from the pool wall
I didn't like running at first, so I would break my running up into timed intervals. Psychologically it was easier for me to run for a limited time, say for a minute, than to try and run a set distance. Over time the intervals became longer and easier. I like running much more now!
