Many athletes ask whether kickboxing is an aerobic or anaerobic exercise. And can running help improve our kickboxing performance?
Kickboxing is a fast and intense sport that requires you to expend a lot of energy simultaneously. That is why it is primarily an anaerobic exercise. But long runs, such as 10K runs, are aerobic exercises. These two types of exercise have different effects on the body. So it is essential to know why long runs, although good, should not be the primary training for kickboxing and that we should use better exercises.
Aerobic vs. Anaerobic: Which is better for kickboxing?
Running long distances is aerobic exercise, which means your body uses oxygen to produce energy for a long time. This strengthens your heart and endurance, but it's not very useful for sports like kickboxing, which involve short, it's not enough. (Poole & Barstow, 2015).
However, anaerobic exercise, such as kickboxing, uses the energy stored in your muscles for short, very intense bursts of activity. If you do these workouts too long, your body's energy levels drop, and you may tire. (Polinski et al., 2021).
Is Running Good for Kickboxing?
Running can improve your fitness and endurance for kickboxing, but you have to do it right. Kickboxing is an anaerobic exercise, meaning your body needs to be able to work hard for a short period. This is where high-intensity, short-duration exercises become crucial.
For example, 400-meter Sprints are a good workout for kickboxing energy.
Running 400 meters at maximum speed is a great way to build anaerobic endurance. Unlike a long run, this type of running is similar to the energy you need in a kickboxing match. This workout helps your body tolerate lactic acid, which makes you fatigue later when fighting at high intensity. (Trinity, Layec, & Lee, 2014).
Benefits of Aerobic Training for Recovery in Kickboxing
Kickboxing is a martial art that relies heavily on anaerobic training. Because its movements, such as punching, quick kicking, dodging, and back-to-back attacks, require a lot of energy in a short period. This intense, short-term activity is related to the anaerobic energy system, which means your body quickly creates energy but doesn't get enough oxygen to your muscles.
The aerobic energy system helps your body recover between workouts. For example, when kickboxers rest between rounds or training sessions, they use aerobic energy (which provides oxygen to fuel the muscles and cardiovascular system) to replenish tired muscles. So, if your aerobic capacity is high, you'll recover faster during your rest and be able to fight with more energy for the next round.
Aerobic training strengthens your heart, lungs, and circulation. This allows your body to deliver oxygen to your muscles better and remove waste products like lactic acid that make you more quickly tired. This is especially important in kickboxing, as you need to perform well in long bouts. So, a training program that includes aerobic and anaerobic training is best for kickboxers.
A simple example:
Think of a kickboxer who uses up a lot of energy in the first round and gets tired quickly (anaerobic) but has a short rest period. If his aerobic system is strong, within a few seconds or minutes of rest, his body will flush out the excess lactic acid, and his muscles will be ready to fight again. But if his aerobic system is weak, even with rest, his body will not be able to recover properly, and he will be tired in the second round.
Long-distance running certainly plays a role in a fitness program, but it shouldn't be your primary way of kickboxing training. Instead, short, intense workouts like a 400-meter run can better prepare your body for the anaerobic demands of kickboxing. Consistent aerobic exercise can strengthen your bone density and has several health benefits for martial artists. Overall, balancing aerobic and anaerobic training helps with weight control and recovery. What exercises do you do the most? Tell us in the comments.
References:
Polinski, M., Zhang, Y., Morrison, P. R., Marty, G., Brauner, C., Farrell, A., & Garver, K. (2021). Innate antiviral defense demonstrates high energetic efficiency in a bony fish. BMC Biology, 19(1), 1-21. DOI: 10.1186/s12915-021-01069-2
Poole, D., & Barstow, T. (2015). The critical power framework provides novel insights into fatigue mechanisms. Journal of Exercise Science & Fitness, 13(2), 55-61. DOI: 10.1249/JES.0000000000000045
Trinity, J., Layec, G., & Lee, J. F. (2014). Heterogeneity of blood flow: impact of age on muscle specific tissue perfusion during exercise. The Journal of Physiology, 592(8), 1741-1741. DOI: 10.1113/jphysiol.2014.270694
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