Aerobic anaerobic exercise
Aerobic anaerobic exercise can be done through the standing exercise of jam jong, when you stand in a position for a given period of time your body will be first in an aerobic situation and then it will become aerobic as you stand for increased lengths of time. The martial arts have always had their own ways of increasing levels aerobic and anaeronic fitness and endurance, running is very good at increasing aerobic performance but when it comes to the martial arts the it is better to have both aerobic and anaerobic fitness, the ancient Chinese understood this and devised ways that would help fighters to gain this important part of their training.
The definition of anaerobic exercise according to Wikipedia is that:
is a physical exercise intense enough to cause lactate to form. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes. Any activity lasting longer than about two minutes has a large aerobic metabolic component.
This is a clear definition of the type of power development that is gained by standing in a jam jong position, the reason that standing in this position builds good anaerobic power is that when you stay in one position your lungs, muscles and heart must continue to work whilst there is pressure being put onto your legs arms shoulders and back, this pressure is continuous and this means that your body must adjust to this increasing pressure whilst your body stays locked in one position, it is the same effect that you get when you lift a heavy weight. If you have lifted a heavy weight you will notice that it makes breathing more difficult even though you are not running or walking.
Aerobic Anaerobic Exercise
Second jam jong position
as defined in Wikipedia.
Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscles.
Standing in the second jam jong position with your legs slightly bent for shorter periods of time can be classed as anaerobic but when you bend your legs and lower your weight down and hold the position for longer periods of time this then becomes aerobic, so by standing in the second position you can get aerobic and anaerobic exercise from doing the same exercise but with different emphasis.
It is easy to see why the fighters of ancient China practiced standing still to gain both aerobic and anaerobic fitness for the battles that were to come, the anaerobic fitness would be useful when fighting because sometimes during fights there are rest periods and with good aerobic fitness your recovery would be quicker, and when the fight periods are intense, periods when you may have to do punches or kicks but in quick succession as in when you have to do punch or kick combinations then this is where anaerobic exercise comes in.
In the video below you can see that when the puncher is throwing punches he is not breathing very much and this is more anaerobic than aerobic and when he stops punching he takes a deep breath which shows how hard it is to breath whilst you are under the pressure of exercise that is intense and repetitive.
In this video you can see that when the fighter is resisting a takedown whilst up against the cage there is constant pressure on both the attacker and the defender as both of them are locked together with no way of using aerobics so in this situation both of them are in aerobic situations, and standing in the second position could be very useful as that is exactly what happens when you stand still. There are of course many situations in martial arts when aerobic anaerobic exercise is useful doing the standing exercises helps you to relax the working muscles at the same time that they are working this is Yin and Yang working at the same, they are opposite to each other yet they need each other to function, aerobic anaerobic exercise.