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@jaw
Krav Maga seems to be one of the most effective ways to disable an opponent.
As for increasing your fitness levels and defence skills I'd go for boxing or Thai Boxing there so much more to it then just having a brawl and throw punches.
I've done Tae Kwon Do for 14+ years and boxing for another 10+ years and would say that, in a situation outside the gym, boxing is the more useful one.