Ibuki and more
Hi Tigeress
Ibuki breathing is that noisy breathing that you hear before, and during Sanchin-no-kata. It sounds (so my students have told me) like a cappucino machine.
The technique involves partially closing your voicebox, opening your mouth very wide, pushing your tongue down very hard at the back, and breathing out. At first, you will sound like you are being garotted. As you practice, you will learn to have fine control over how much your voicebox is closed, and the noise (which is of secondary importance anyway) will be steady.
Ibuki strengthens the abdominal muscles, and the diaphragm. I have been fascinated to see the emergence of breating resistance devices for athletes to train wtih - for all the same reasons. Good old Karate - we just keep finding that we have almost everything we need built right into our bodies.
Regarding running - You need to structure your running depending on your goals I would suggest that initially, you need to build a strong aerobic base (that means not outrunning your oxygen supply). These are 12 - 30 minute runs, at a pace that takes your heart rate to around 75% of maximum. (I work the target ranges high - the textbook aerobic range is 60 - 80%).
Then, you need to raise your anaerobic threshhold. this means that you are teaching your body not to go into anaerobic metabolissm with every little challenge, and you will be less likely to get that dreadful lactic acid feeling. Anaerobic threshhold work is at the very upper end of aerobic - target heart rate 80 - 85%, and aim to build endurance at this rate. As your anaerobic threshhold goes up, you will be able to run faster for longer...
then, you need to build your lactic acide tolerance, so that when you must go into anaerobic (which happens in every tournament fight if it is an even match), you and your body will react with confidence. It hurts, but it will pass. These are hard, short sets - 90 - 180 seconds, hard enough to make you puke (or at least feel like it). Recovery about twice the active time (180 to 360 seconds) adn do it all again, a dozen times. UGH!
So, it's not really "how much should I run"..it is designing a program that builds the capacity of your body in all of these areas. You could run 50 miles a day and still flake out the minute you went anaerobic.
OSU.
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