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How to Lose Weight in Martial Arts

by Joe Collins

Overview

Sometimes finding healthy recreation seems more like work than play, especially if you are waiting for machines at the gym. Martial arts training can fit well into a busy lifestyle. Most martial arts provide daily high-impact aerobic and strength training exercises, which promote weight loss and increased stamina and endurance.
Losing Weight In Martial Arts

Step 1

Drills. In order to have the strength and conditioning necessary to maneuver into fighting positions, you go through drills to strengthen your arms, legs, hands and feet. You perform calisthenics like push-ups and squats, but you also do repetitive jumping and falling exercises. Most martial arts classes use drills to get the student familiar with techniques. Drills get your heart rate up and help you burn calories.
Step 2

Heavy bag training. Heavy bag training increases your speed and striking speed and ability. In a class session, you normally have someone hold the bag while you kick or punch it. However, to maximize your aerobic conditioning, you can punch or kick the bag and force it forward, then use your footwork to retreat from the bag as it comes back toward you. The object is to move swiftly to avoid having the bag touch you. This technique not only helps you improve your footwork in a fight scenario but also gives you a effective workout. Another heavy bag workout used in martial arts is called the push and pull. This workout is great for conditioning your legs and provides your upper body with strength conditioning. You need a heavy bag that is close to your body weight to perform this exercise. Standing in a offensive fighting position, you hold the bag close to you, then you push the bag forward. As you push the bag forward, use one hand to strike and one hand to keep the bag in the same position. Once you have pushed the bag as far as it will go, you should have the full weight of the bag leaning against you. At this point, use your leg muscles to walk the bag back its normal position. Repeating this training during your normal heavy bag workout increases your overall muscle development and helps you lose weight.
Step 3

Sparring. You will need a sparring partner to perform this exercise. Sparring is a high-impact cardio and strength training exercise. It helps increase striking accuracy and hand and feet coordination. Sparring sessions also can provide endurance training. With a sparring partner, you can time your rounds; as you increase your stamina, you can increase the intensity of your training.