How Good Is Your Cardio? Simple Cardio Test for Fighters! скачать в хорошем качестве

How Good Is Your Cardio? Simple Cardio Test for Fighters!

Do you want to improve your cardio for BJJ, MMA, wrestling or striking? Here's a simple way to test your cardio, not only for sparring or rolling but also for your next fight or competition. #Cardio #FitnessTest #CombatSports Take your fitness as a combat athlete to the next level with my Combat Athlete 8 Week Bodyweight Training & Nutrition Guide: ▶️ https://svenkoch.fitness/combatathlete ◀️ 0:00 Intro 0:17 Heart Rate Recovery 0:40 How to measure HRR 1:09 HHR of UFC fighters 1:24 Combat Athlete Program Your heart rate recovery is your ability to lower your heart rate after a maximum effort. When you start to exercise, the sympathetic nervous system, also known as "fight or flight", causes an increase in heart rate. As you begin to rest, the parasympathetic nervous system, commonly known as "rest and digest" slows down your heart rate. The better your body is at "shifting gears" between the two branches of the autonomous nervous system, the greater your heart rate recovery. You can measure this between rounds in sparring or rolling, after a maximum effort on the cardio machine or during your high-intensity workouts. First, push your heart rate near its maximum and measure the peak as you finish your high-intensity effort. Re-measure after 60 and 120 seconds of rest. The drop in heart rate compared to the peak is your heart rate recovery. The faster your heart rate lowers, the better is your recovery between bursts of high-intensity efforts. This translates into better recovery after explosive bouts of striking or wrestling within the fight but also in between rounds. As promised, here's a table with the average one-minute heart rate recoverability of UFC fighters by weight class - how do you stack up? My one-minute heart rate recovery as a light heavyweight currently sits at about 30 beats within one minute and 50 beats within two minutes. If you found this video helpful, please drop a like and comment - and if you want to take your fitness as a fighter to the next level and you want the thinking taken out of it, then check out my Combat Athlete 8 Week Bodyweight Training & Nutrition Guide: ▶️ https://svenkoch.fitness/combatathlete ◀️ References: https://pubmed.ncbi.nlm.nih.gov/7930286/ https://ufc-pi.webflow.io/