Keys to Success - Endurance

Endurance is the ability to withstand hardship, adversity or stress. In athletics, endurance is the ability of performing at a very high level for the duration of the event. For the martial artist, it is a combination of both of these definitions. We are going to take a look at the types of endurance and why they are so important in the martial arts.

Cardiovascular and Pulmonary Endurance

Most of the time, the heart and lungs easily handle the needs of your body to breathe in air, transfer the oxygen into the blood and to pump the blood around the body. However, when you are placed under stress, these systems are pushed to the limits. If you are ever confronted with a violent situation, you will be breathing hard and your heart will be pounding almost instantly. This is not a good time to find out that your heart and lungs cannot handle the stress. The good news is the heart and lungs are very responsive to training. In order to increase this type of endurance, you need to do some type of aerobic activity for at least 20 minutes at least 3 days a week. The best types of aerobic activity involve the large muscle groups, preferably the legs. Running, bicycling and swimming are all good exercises for building this kind of endurance. Remember, there is no point in going on to other types of endurance if you can’t supply the body with oxygen.

Muscular Endurance

Now that you’ve got the hearts and lungs working well, you need to work on the endurance of the muscle groups. Muscular endurance is very specific to the task. Running will obviously increase the muscular endurance of your legs. However, you might be surprised how little muscular endurance you have for kicking when all you do is run. I found that out the hard way when I thought my distance running had me in good enough shape to do a mini-triathlon. Even though I was capable of running for hours and the mini-triathlon was going to take less than an hour, it was still very difficult for me. This is why some of our karate classes (500 kick nights are a good example) will challenge you. You are building the specific muscular endurance you will need to perform if you ever have to in a violent situation.

Mental Endurance

Opinions vary, but many people believe this is the most important aspect of endurance. The body is incredibly adaptive. It will usually perform beyond our wildest dreams, but the toughest battle is usually the one in your head. Anytime you are working on the other two aspects of endurance, you will get to a point where you are tired and you just want to quit. I have experienced it many times in running. It is very easy to make up excuses for cutting your workout short. It might be too hot, your muscles might be tired or you might be mentally exhausted from a long day of work or school. This is the time when you really need to exercise your mental toughness. Everyone has days like these and the best work through them and increase their overall endurance as a result.

In closing, remember that a violent encounter may come at the very end of a long, hard day. That may be the most likely time since you are tired and may not be as aware of your surroundings as you would normally be. By preparing the body and the mind in advance, you will be ready to defend yourself or your loved ones at any time.

Donnie Chaffin,
3rd Dan