Expert: Ken Alan - 1/4/2007

Question
Hi,
I am thirty one, weigh 60kgs and am 5'4.
I used to be very sedantary through all my twenties. then when i turned thirty i started exercising a little. Uptil Xmas break i was doing two sessions of taekwondo (an hour and half) each week and walking 5kms everyday.
I thought my cardio endurance should improve and it has, but only a little. we are required to run for about 10 minutes before each session of taekwondo and then do kicks and punches and sparring for the rest of the time.
my tolerance remains the same. i finish but i really struggle. i cant get enough air in my lungs and my muscles get so tired i cant lift my leg to kick without taking a break. the routine gets a bit harder with each belt so i guess it could be just that the bar keeps moving. my main concern is the running. i dont seem to be able to run any longer than when i started. i was under the impression that my endurance should improve a lot in this time. i havent taken any time off in the eight months and have been at it every week.
now i have had a two week break. the classes start again at the end of january and i am worried that it will be harder.
my question is, how long does it take for cardiac deconditioning to set in? and also, is there osmething i can do to improve my endurance before the class starts? i thought about jogging or running, but my knees hurt a little and also, i run so slowly and for such short distances before i am forced to walk, that i am actually ashamed to do it where people can see me.
help!

Answer
Glad you're motivated to be as active as you are.  You ask a number of questions that require me to have a  lot more information about you before I can give you any specific type of guidance.  A couple of things...

If the only running you're doing is before your taekwondo classes, that's not enough to get substantial improvements in cardio fitness, which is why you haven't seen much improvement.  You need to take some of daily walks and start to incorporate some running intervals in them ("some" of your daily walks, not every day).  You'll then make improvements in your endurance capacity and won't feel so winded.  With the right training program, you'll start to get improvements around two months.  In 6 months, there will be a noticeable difference.  

If your knees are hurting a bit, I'm not sure if you're in the right activity for you.  All of those kicks are jarring on the knees.  So is running and jogging.  Walking fast can be as effective and possibly more effective as a slow/moderate jog.  Try picking up the pace there, and stop thinking about other people looking at you. As long as you're putting forth a good effort, it doesn't matter what anybody else thinks or what anybody else is doing.  They don't know you or your background so how could their opinion be of any significance - and you're letting it influence your physical activity.  C'mon.  It's your life.

Your knees are something to be concerned about.  If they are hurting a bit, somethings wrong.  You either need new/different shoes, or you're doing too much kicking, or you need to work on your technique more, or you need to strength train, or you need to stretch, or you need to do something else other than taekwondo that feels good to your body.  You're in a class that is too hard for your current level. Really?  Yea. You said your muscles are tired and you're huffing and puffing.  That's called, too hard, too advanced, too intense.  You can stay with it and keep feeling the way you do.  Or try an easier class.  If there isn't one, then stop trying to do as much as everyone else, unless you enjoy this feeling of being wiped out with no energy to lift your legs to kick anymore.  I thought you stated you're participating in taekwondo for exercise, not competition.  You have to feel a little better about yourself after every exercise session.  You shouldn't feel worse afterwards.  That's your signal something's wrong and you gotta change something.

There's no secret thing to do before class starts to improve your endurance.  Be well-hydrated, keep hydrated during class, make sure you're eaten well do you have energy, and get together with a personal trainer in your area if you're serious about improving your fitness.  It's worth it so they can set you up on a progressive training program.

Hope this helps.