Breathing

[David Kite]

All this summer I've managed to practice anywhere from 1 to 6 days a week (3 days being average). I spend an hour on each session, switching between cutting excercises (it takes me an hour to do 10 reps of all 10) and flourishes. While I can feel a difference in my muscle stamina, I don't think my lung capacity has improved at all.

I vocalize each cut as I make it, and I'm only able to strike ten to fifteen blows before I have to stop for a breather, which is why the cutting excercises take so long. With the amount of effort I'm putting into it, you'd think I'd be able to go longer. I know it's possible because I've seen people do it, but I don't know what I'm doing "wrong" and was wondering if anyone could give some pointers or advice.

Thanks,
David Kite
ARMA in IN

[Casper Bradak]

If your breathing isn't improving, start using it strategically. Breathe out with each blow, but only vocalise strongly on your major moves or when falsing a major move. Constant vocalization can lead to improper breathing.
Another important thing to keep in mind about breathing, that people may forget when repetitively doing cutting drills, is broken rythim. Using broken rythim will give you a chance to breathe, keep you from getting into the habit of a set rythim, and simulate a real fight better.

[JeffGentry]

Hey David

It's kind of like every activity learning to breathe is hard, do you run or do any other aerobic activity? that can help, i was jumping rope for awhile(i need to start again). Some of it may have to do with over all aerobic fitness.

You might even try slowing down and just going through the cutting execise working on your breathing to "teach" yourself how to breathe while cutting with the sword.

it is that nasty "F" word (fitness) but we know that it was part of the over all training for swordsmen.

Over all aerobic fitness though is important IMHO.

[Aaron Pynenberg]

Hey- David it's Aaron, I agree with Jeff, I have also been practicing for an hour each day, and noticed the same thing. Your cardio workout is the key. Start jumping rope or running with interval sprints. It will make a huge diffrence. Also stagger your training with a couple days of pure form work and take it a little easier, then come back to it and hit it hard. The use of wrist weights has helped me, but again don't use them each day. I think you would also benefit from some strength training as well- Good luck!

[Jamie Fellrath]

David, Aaron, and all,

I've had a lot of luck with this jumprope from Lifeline USA:

http://www.lifelineusa.com/products.cfm?categoryid=5&productid=33

I use the extra heavy green model, so at the same time you're getting a good cardio workout, you're also getting a lot of wrist and forearm work. You wouldn't think that a jumprope could make your arms tired, but this little bastard can do it.

Jamie

[JeffGentry]

Heck jumping rope any rope will kick your butt, if you do it long enough or with sprint's and it will help your foot coordination.

Jeff

[C.Van Slambrouck]

David,
I have found that endurance work out is the way to go: Or at least incorporated with cardiovascular work outs.
Build your tools (yourself) before you start trying to construct a master peice (combative skills) - work out

The more endurance, the less stress you'll feel, and so better breath control.
Sprints are great, but you need to seriously contemplate a few three miles runs, say twice or more a month. Concentrating on controlling your breathing and run at a pace you could or can (and do) hold a conversation at.
The jump rope idea is a good one, just when you think your done and want to quit, go for fifteen to twenty more minutes.
Think of cardio work out like this: your body (starting once the heart rate is up) burns your daily fat stores for the first twenty minutes, after that is the beer belly and endurance building, and that should be at least thirty-forty minutes.

If you are a bigger guy try swimming, full body work out if there ever was one when done correctly.
Also if your hittin' the gym, score down the weights to a fourth of your max weight * (on each particular exercise event) and do them as slowly as you possibly can, doing say three sets of five. That does not sound like much but you’ll understand after the first two sets. This works the joints and builds “old man” strength, corded muscle my friend. You would have to work out a long time to look like a “buff” terminator, with this kind of work out because that is Not the focus, but do it twice a week, you’ll see results with in three weeks if your diligent. beside huge bulk muscle is for merely burst strenght, pow- and it is gone and your left fatigued.

Anyway I hope this posting makes sense and is helpful in some small way to you or someone else.

Christopher J Van Slambrouck

*Just remember like in all weight training to work the opposite muscle group, exp: on the curl bar do the weigh (close to 1/4th MAX) first for Reverse Curls, if you have to go lower go lower, but keep that weight for the regular curls. Same thing with sit ups, do not neglect your lower back.

[David Craig]

I've been reading this thread since I have the same problem -- a horrible lack of endurance -- no doubt caused by being basically sedentary for too many years. I find that I become winded very fast. I would like to work on my endurance but I utterly despise running as a form of exercise, and I don't have a convenient facility to swim. I would prefer something that I can do indoors, since then I will actually do it regularly, rather than blowing it off because the weather is bad, or for some other reason. Jumping rope was suggested, but my house has low ceilings so that would be an outdoor activity for me also.
What about stair-climbing and/or bike-riding (using exercise machines)? Would these be effective ways to improve endurance and "wind" ? Thanks for any suggestions,

David Craig

[JeffGentry]

Hey David

if you even get a yoga video, and do it regularly it will teach you how to breathe efficiently that has alot to do with it, swimming is great because if you do it right you learn to breathe effiecently(IMO). a swimmer in a 50meter freestyle will only breathe once (maybe twice), they inhale when they look to the side and exhale the whole time there head is under water, so they need to quickly breathe deeply and then exhale deeply in order to accomplish this.


Breathing is very hard to do in any athletic endeavor it is a must to learn, most people in daily life don't ever take a full breath, that is partly why they do the "kia" in asian martial art's, so if you just practice inhaling fully fom the abdominal muscle's and exhale from the abdominal's to that will help.

I'm a big fan of yoga, for flexibility and breathing. <img src="/forum/images/icons/grin.gif" alt="" />

Jeff

[Ryan Ricks]

if you've got some maille or armor, put it on and walk up and down the stairs about 30 min a day. that should do it

ryan

[leam hall]

Walking is your best bet; especially if you've been inactive for some time. Walking won't get you to the top fitness level but it's low impact and better for your lower back--an issue for many of us. You can get outside when it's nice or hit the mall circuit when it's not.

[C.Van Slambrouck]

David Craig

Stationary biking and jumping rope may not be what you are needed to rejuvenate your over all core fitness level and (especially) Endurance.
With your current living situation I would suggest purchasing some free weights. A Curl bar, dumbbell, and the plates will do and are not that expensive.
Do the weight training as I outlined above, and of course include many more exercises. Just remember all muscle groups “worked out” have another group “picking up the slack” so do you bench press but do not neglect your upper back.
I only stress that fact because 90% of all simple injuries can be prevented by doing this. And your healing time will increase as well. But if you hurt say your upper back, pulling a muscle, your heal but your body is self correcting so your hips, and lower back may take up increased burdens to aid your upper back pain, and in doing so get you all out of whack.
Anyway, Ryan Ricks has the right idea. Buy some ankle and wrists weights and wear them all day. And Leam Hall is right on the money with walking, but for me walking is counter productive and entirely too time consuming. First the pace needed for a good work out is very, very brisk, and the distance is twice what one would run for the same effect, walking can fool you: just because you’re sweating does not mean you are doing anything for yourself. You have to walk or rather Power Walk for 45 min and then go the mile distance you’re planned to at the start, yuck, no way bother there are better ways.
Since I am sure you find time to do waster work, wear the weights or put on all your armour and do your pell work and Florysh, and partner drills. Your endurance and breathing will improve as well as your “feel” of the Armour and movement, just by seriously incorporating it into your weekly training schedule.
I am currently working on a military manual style paper/article on A swordsmen’s workout. But the more I learn the more I change and refine exercises and so forth, well it is fun at any rate. take care

Christopher

[David Craig]

Thanks for all the comments/suggestions. Just to clarify my situation ... I'm 40 years old and have been working out regularly with a waster for about 4 months now. Each day I do about 30min. outside, incl. pell work, sometimes more, sometimes less. And I do a series of thrusting exercises, involving at least 100 thrusts inside (I have low ceilings and can't do any cutting indoors). I do 60 repetitions with light dumbells 3 times a day. I'm not overweight, haven't had any trouble with my overall routine other than some occasional minor soreness. But until I began actively studying WMA, I spent about 5 years getting virtually no exercise whatsoever, aside from walking to and from the car. Back in October of last year I came down with a serious illness, spent almost a month in the hospital and had major abdominal surgery -- leaving me pretty weak. I had another surgery at the end of April and am back to normal. Since my illness I've been exercising and eating healthier, so I'm probably in better shape than I've been in years. But the one thing that is lacking is endurance. Doing 20 full strength/full speed cuts at the pell leaves me gasping for breath -- as does a round of sparring with a partner.
With these facts in mind, does everyone stand by their suggestions? Should I try to push myself while training, rather than stop and take breaks?
Also, running up and down the stairs was mentioned as a possibility. Would a stair climbing machine be useful? Thanks again to everyone who has been responding. This forum is a tremendous resource.

David Craig

[leam hall]

Dave and Chris;

I heartily recommend walking; especially for those who have been been inactive. This time two years ago I was bedridden; the 6 months before that I was in a decreasing mode of functionality and had to quit all workouts. After surgery, walking was recommended by both the doctor and the chiropracter. However, it won't get you to top condition unless you *really* push it.

Chris, your plans for a training manual will be very welcome! I've been tinkering along those same lines but it sounds like you're further along.

So two exercises; power walking as Chris mentioned, as well as a flourysh time of increasing minutes. If a 3 minute round leaves you panting, train for that. Then go for 5, etc. Many years ago I was a low ranked EMA at a local tournament. I had been jogging to build my endurance and it paid off. Because of few competitors I was allowed to either take 1st place of 2 or spar higher ranks. I won a bout against a fellow classmate who was a couple ranks higher and had better skills because I had recovered more between bouts than him.

[C.Van Slambrouck]

leam,
if it is not a trouble would you mind shooting me an e-mail off line I would love to speak with you about this project.

As for you David, the most important thing is to train, good, train hard, and correctly BUT within the limitations your your current phyical capabilities. Do not further injury but pushing yourself too far and hard. It is very important to know your personal limits, but even with injury and phyical "peeks" you and train and work out so as to better yourself over all, so as Leam stated for you maybe power walking, flourysh, and a stair climbing machine is tops for now.
If you e-mail off line I can and would be happy to suggest some things and ask alittle more about your injury/limitations and help you out. I am a firm believer in less is more, double for going out and buying health equipment. take care.

Christopher