This routine is fun, but may not be intense enough for a strong cardio burn if you engage in a metabolic demanding sports. The host repeats frequently “get into it” and “work your hips” since the tendency on punches and kicks is to just involve the extremities and not the core. If you have some martial arts training, this workout is for you. I’ve done this workout only 4 times in 9 weeks or only when I don’t have volleyball training on my Kempo days.
You start with some good stretches, then work to a mild sweat with upper body punches and then downward to kicks, then blocks and finally combinations. You will get into the Jet Li, Karate Kid thing and the thrill of aiming to destroy anyone on my path. Kicks may do more to get your heart pumping than just punches.
Remember to avoid popping your joint as you work through these moves or you’ll need another 1,500 mg of Glucosamine.
After my first time doing this workout, I was curious to do more research on the topic of “what is the ideal cardio or aerobic workout” to improve strength and endurance capacity. The answer was somewhat revealing - it reaffirm my determination to P90X while I gathered some knowledge on the science. There is an overwhelming amount of research on this topic which I’ll summarize for you in 3 principles: (1) overload, (2) specificity and (3) reversibility. All of these are part of the P90X training program. Other training programs emphasize some areas more and so on.
The overload principle establishes that body adaptations come about when the body is subjected to unaccustomed and continual stress. Specificity says that the adaptation and growth will depend on the nature and degree of the overload imposed. In other words, specific exercise overload brings about specific and more effective effects in the body. Finally, the reversibility principle simple says that “if you don’t use it, you loose it”. Although some reduce volume of training helps maintain the newly acquire strength. This is why, interval training is such a popularized and effective form of training for athletes. It seems that the lesson here for fitness enthusiasts is that longer training is not better. Shorter and maximum overload in a specific area is more important than time. Another interesting interpretation of overload dismissed the notion of lower reps 8-10 are better than 12-15 for growth. It appears that this is not true. Cranking out maximum reps, say 15, will provoke growth as long as you perform until failure (overload principle).
So when you hear on P90X, maximum, maximum, maximum reps… you need to push beyond your mental limit to see gains.
Kempo X score: B-
