The following workouts increase your cardiorespiratory strength and endurance and enhance your Krav Maga training. Remember to use the rate of perceived exertion to monitor your intensity level. If you have an electronic heart rate monitor, now is the time to use it. If not, keep track of your fifteen-second heart rate by periodically checking your pulse at your neck.

If you don't have access to a treadmill or stationary bike, you can exercise outdoors, but you'll have to possibly brave occasional inclement weather. In fact, if you prefer riding a bicycle or running on good old-fashioned ground then you should. But maintaining a pace as prescribed below may be difficult without instruments to inform you of your exact pace and the distance you've covered.

Supplemental Cardiorespiratory Workouts

Treadmill Workout 1

• Start with a brisk walk. For most people this will be at a speed of about 3.5–4 miles per hour.

• Walk for 2–3 minute intervals. Every 2–3 minutes, increase your pace by .2 mph until you reach a point where you feel as though you are working moderately hard.

• Maintain this moderately difficult pace for an additional 2 minutes. Decrease your pace by .2 (1/5) mph every 2 minutes after that. Continue to do so until your pace returns to a brisk walk.

• Repeat this cycle 2–3 times.

Treadmill Workout 2

• Begin with a brisk walk for 2–3 minutes.

• When ready, begin a light jog for another 2–3 minutes (5.0–5.5 mph).

• Increase the incline to 1.0 and continue jogging for 2–3 minutes.

• Increase the incline to 2.0 and continue for 2–3 minutes.

• Increase the incline to 3.0 and continue for 2–3 minutes.

• Bring the incline back to 1.0 and continue for 2–3 minutes.

• Repeat this cycle 2–3 times.

Stationary cycling (or “spinning,” as it's also called) has been a popular fitness trend for several years. Stationary bikes are staples at nearly all modern gyms and fitness/ recreation centers. Widespread availability of these machines makes them an excellent supplementary tool for your Krav Maga fitness training. Here are some routines you may want to consider. Remember: Have fun!

Stationary Bicycle Workout 1

• 3 minutes with resistance at 8 (or equivalent for your machine).

• 1 minute with resistance at 9 (or equivalent for your machine).

• 1 minute with resistance at 10 (or equivalent).

• 1 minute with resistance at 9 (or equivalent).

• 1 minute with resistance at 8 (or equivalent).

• Repeat this cycle 3–5 times.

Stationary Bicycle Workout 2

• 3 minutes with resistance at 10 (or equivalent).

• Keep resistance at 10 (or equivalent) and speed up the legs for 15 seconds.

• Keep resistance at 10 (or equivalent) and slow down for 15 seconds.

• Continue alternating your rpms every 15 seconds for a total of 3 minutes.

• Recover and repeat the cycle at resistance 11 then at 12 (or equivalents).