Cardiovascular Response to Punching Tempo - Setanta College

Journal of Strength and Conditioning Research, 2003, 17(1), 104–108
� 2003 National Strength & Conditioning Association
Cardiovascular Response to Punching Tempo
LEN KRAVITZ, 1 LARRY GREENE, 2 ZACHARY BURKETT, 1 AND
JATAPORN WONGSATHIKUN 2
1 Exercise Physiology Laboratories, University of New Mexico, Johnson Center #1160, Albuquerque, New Mexico
87111; 2 Department of Exercise Science and Leisure Management, The University of Mississippi, Oxford,
Mississippi 38677.
ABSTRACT
Eighteen trained volunteers (12 men and 6 women: age �
22.0 � 2.8 years, height � 170.79 � 7.67 cm, weight � 71.54
� 12.63 kg) participated in 2-minute, randomized fitness
boxing trials, wearing 0.34-kg punching gloves, at various
tempos (60, 72, 84, 96, 108, and 120 b·min�1 ). During each
trial, oxygen uptake (V˙ O2), heart rate (HR), and ventilation
(VE) were measured continuously. A rating of perceived exertion
(RPE) was attained at the conclusion of each trial. Subjects
were able to attain V˙ O2 values ranging from 26.83 to
29.75 ml·kg�1 ·min�1 , which correspond to 67.7–72.5% of
V˙ O2max. The HR responses yielded results ranging from
167.4 to 182.2 b·min�1 , or 85 to 93% of HRmax. No significant
difference (p � 0.05) was seen with V˙ O2 between trials,
although a significant difference (p � 0.05) was observed
with HR, VE, and RPE. It appears that boxing speed is associated
with increased VE, HR response, and perceived effort
but not with V˙ O2. Energy expenditure values ranged
from 9.8 to 11.2 kcal·min�1 for the boxing trials. These results
suggest that fitness boxing programs compare favorably
with other exercise modalities in cardiovascular response
and caloric expenditure.
Key Words: kickboxing, cardio-boxing, injury, oxygen
uptake, heart rate, martial arts
Reference Data: Kravitz, L., L. Greene, Z. Burkett, and
J. Wongsathikun. Cardiovascular response to punching
tempo. J. Strength Cond. Res. 17(1):104–108. 2003.
Introduction
Martial arts–based aerobic workouts use a combination
of techniques from Eastern and Western
self-defense styles to elicit cardiovascular responses.
Cardio-kickboxing, fitness boxing, and other forms of
fighting-style workouts continue to gain popularity in
the fitness industry, representing one of the top 5 profit
centers in 6.8% of fitness facilities (5).
Because of the relatively new nature of this training
modality, few studies have been published on the benefits
of martial arts aerobic workouts and none on fitness
boxing workouts. Studies on training in martial
104
arts, similar to boxing with an additional option of
kicking, have been conducted in the past to show the
effectiveness of the training in producing cardiovascular
fitness improvements (6, 9, 10, 12, 13). Four of
the 5 (6, 9, 10, 12) investigations yielded results that
met American College of Sports Medicine (ACSM) recommendations
for intensity, achieving 50–85% of
V˙ O2max and 60–90% of maximal heart rate (HR) for
improvement of cardiovascular fitness (1).
Shaw and Deutsch (10) examined the effects of performing
the hein shodan kata (a prearranged movement
sequence involving steps, kicks, punches, and
blocks) 15 times at different speeds (30 and 45 seconds)
with no rest vs. with 1-minute rest between sets.
All 4 protocols showed an increase in HR to at least
70.4% of the age-predicted maximum. They found that
when the kata was performed continuously at a 30second
tempo, subjects reached 55% of V˙ O2max and
81% of HRmax. Pieter et al. (9) demonstrated a similar
increase in HR (80.37% of HRmax) in subjects after
completion of a primarily upper-body kata (‘‘kich’o il
bu’’) 15 times with a 45-second active rest between
executions of the form. Imamura et al. (6) evaluated
the effects of punching alone. The subjects performed
1,000 consecutive punches at a self-selected pace in
parallel stance with legs shoulder-width apart. An average
time of execution of 15 minutes was allowed for
1 punch every 0.9 seconds. These subjects reached 53.1
and 58.1% of HRmax (for experts and novices, respectively).
In a study with a similar protocol, Sugiyami et
al. (13) showed an attainment of higher HR values.
Their college-aged subjects, when completing a karate
punching or kicking technique every second for 3 minutes,
reached 62.2% of V˙ O2max and 85.5% of HRmax.
The disparity between these 2 studies may be due to
differences in the fitness level, karate experience, and
skill level of subjects (6).
Because of the lack of physiological research describing
and comparing fitness boxing–style workouts,
the present investigation was designed with the following
2 goals: (a) to determine if fitness boxing work-

outs can provide male and female participants an adequate
level of intensity, as measured by HR, ratings
of perceived exertion (RPE), and V˙ O2, toimprovecardiovascular
function, and (b) to detect if any of the
commonly used boxing tempos (60, 72, 84, 96, 108, and
120 b·min �1 ) in fitness boxing classes has a greater cardiovascular
response.
Methods
Experimental Approach to the Problem
To determine whether fitness boxing workouts can
provide an adequate intensity stimulus to improve cardiovascular
capacity, we recruited physically active
men and women who had fitness boxing experience.
All subjects were trained by the same certified boxing
instructor in at least 30 different training sessions and
thus received similar instructions on boxing techniques,
punching exertion, and exercise intensity. All
training sessions were approximately 1 hour in duration.
The aim of our second question was to determine
if any commonly used boxing tempos elicited a greater
cardiovascular response. Therefore, to minimize any
extraneous effects, subjects were familiarized with the
different punching tempos (60, 72, 84, 96, 108, and 120
b·min �1 ) during their training program.
Subjects
Twelve men and 6 women, 20–32 years of age, recruited
from boxing exercise classes at a local wellness facility
volunteered for this study. Subjects provided
written informed consent after the purpose and protocol
of the study were explained to them. The University
Institutional Review Board approved this
study.
Trial Testing Protocol
On arrival at the exercise physiology laboratory, the
body weight and height (without shoes) of the subject
were measured initially on each testing day. The trial
testing protocol involved 2-minute boxing bouts with
a commercial boxing device (SLAMMAN, Fitness
Quest, Canton, OH), with the subjects wearing 0.34kg
boxing gloves provided with the product. Before
trial testing, all subjects performed a 3-minute warmup
on a cycle ergometer at a self-selected pace and
resistance setting. This was followed by a 3-minute familiarization
period with the boxing device, with the
subjects performing contact punching against the boxing
equipment, which was similar to how they were
trained. Subjects then sat in a firm back chair for 5
minutes to establish a baseline recovery HR. Only HR
data were collected during the recovery period between
trials.
Trials were ordered in a randomized balanced Latin
square design at the following tempos: 60, 72, 84,
96, 108, and 120 b·min �1 , which were established with
a metronome. Before each boxing trial, subjects sat in
Punching Tempo 105
the same chair for a minimum of 3 minutes, and until
their recovery HR was within 10 b·min �1 of their
warm-up recovery HR. The boxing movements included
a self-selected combination of alternating right and
left jabs, hooks, and straight punches that the subjects
practiced in their boxing classes. During these boxing
movements, the subjects’ line of gravity moved slightly
beyond the shoulder-width stance. Therefore, the body
weight consistently shifted from leg to leg to maintain
equilibrium. Before each trial, subjects were instructed
to punch to the tempo of the metronome. The V˙ O2,
V˙ CO2, respiratory exchange ratio (RER), and ventilation
(VE) were measured continuously and averaged
every 10 seconds using a SensorMedics 2900 Metabolic
Measurement Cart (SensorMedics, Yorba Linda, CA).
Pretest calibration and posttest verification of calibration
were conducted for all tests using standard medical
grade gases for the gas analyzers and a 3.0-L syringe
for the flow meter. The HR was obtained every
30 seconds with a Polar Favor Heart watch (Polar Inc.,
Woodbury, NY). Caloric expenditure was calculated
using the following equation: V˙ O2(L·min �1 ) �
RER(V˙ CO2/V˙ O2). During recovery between trials, subjects
reported an RPE (3) for the overall trial.
Body Composition and Maximal Aerobic Capacity
Testing
On a separate day, subjects reported at the exercise
physiology laboratory to assess body density using
standardized 3-site skinfold procedures. From the
measured body densities, body fat (BF) percentages
were calculated using the Lohman (7) equation for
women, %BF � [(5.03/body density [Db]) � 4.59] �
100, and the Siri (11) equation for men, %BF � [(4.95/
Db) � 4.5] � 100.
The V˙ O2max, HRmax, and RPEmax were determined
using an individualized graded exercise treadmill
test (GXT) to the point of exhaustion. For attaining
V˙ O2max, any 3 of the following criteria had to be satisfied:
RER � 1.15, failure of HR to increase more then
4 b·min �1 with increases in exercise intensity, RPEmax
� 17, or a plateau of 150 ml O 2 with an increasing
workload (1). The GXTs began with a 1-minute walk
at 107.2 m·min �1 and 0% grade, followed by an increase
in velocity by 13.4 m·min �1 every minute till a
comfortable running speed was attained. Speed was
then kept constant, and grade was increased by 2–3%
every minute until volitional fatigue was achieved. All
maximal tests lasted between 9 and 12 minutes, with
at least 3 of the 4 criteria satisfied.
Statistical Analyses
Descriptive statistics were obtained for all variables.
Dependent variables were V˙ O2, HR, VE, kcal·min �1 ,
and RPE. The independent variable was punching tempo
(60, 72, 84, 96, 108, and 120 b·min �1 ). A repeated
measures multivariate analysis of variance (MANOVA)

106 Kravitz, Greene, Burkett, and Wongsathikun
Table 1. Subject characteristics (mean � SD) and ranges
(N � 18).
Variables Mean � SD Range
Age (y)
Height (cm)
Body weight (kg)
Body fat (%)
HRmax (b·min �1 )
V˙ O2max (ml·kg �1 ·min �1 )
RPEmax (units)
22.0 � 2.8
170.8 � 7.7
71.5 � 12.6
16.1 � 7.3
195.7 � 7.0
41.04 � 6.5
18.6 � 0.8
20–32
157–187
53–92
4.8–28.6
182–220
29.4–52.3
17–20
Figure 1. Heart rate trial responses to boxing tempos. 120
� 60, 72, 84, 96 b·min �1 ; 108 � 60, 72 b·min �1 ;96� 60
b·min �1 .
was used for physiological data analysis. In the event
of a significant Wilk’s Lambda, repeated measures
analysis of variance (ANOVA) was used. Where indicated,
posthoc contrast comparisons were used to
identify significant differences between trial means. A
Friedman nonparametric ANOVA was used to analyze
the RPE data. Statistical significance was set a priori at
a probability level of p � 0.05.
Results
Table 1 depicts the subject’s descriptive characteristics.
The MANOVA analysis revealed a significant Wilk’s
Lambda (F � 2.614, p � 0.05). The subsequent univariate
analyses showed a significant trial effect for
HR (F � 5.2, p � 0.05) (Figure 1), VE (F � 4.8, p �
0.05) (Figure 2), and kcal·min �1 (F � 2.8, p � 0.05)
(Figure 3) but not for V˙ O2 (F � 1.6, p � 0.05) (Figure
4). For HR, significance was attained when boxing
tempos varied by �24 b·min �1 , beginning at the 96
b·min �1 speed. Similarly, significance was shown in VE
and kcal·min �1 when the boxing tempo difference was
�24 b·min �1 between trials and the tempo was 84
b·min �1 or above. For RPE, the Friedman nonparamet-
Figure 2. Ventilation trial responses to boxing tempos.
120 � 60, 72, 84, 96 b·min �1 ; 108 � 60, 72 b·min �1 ;96� 60
b·min �1 ;84� 60 b·min �1 .
Figure 3. Caloric expenditure trial responses to boxing
tempos. 120 � 60, 72 b·min �1 ; 108 � 60 b·min �1 ;84� 60
b·min �1 .
ric test revealed a significant trial difference (p � 0.05),
with mean RPE ranks of 2.3, 2.4, 2.9, 3.2, and 4.2, for
the 60-, 72-, 84-, 96-, 108-, and 120-b·min �1 trials, respectively
(Figure 5). Subjects’ perception of work rose
with each increase in punching tempo for all trials.
Discussion
In this study, 12 men and 6 women, with 30 hours of
fitness boxing experience, completed 6 different
punching trials (60, 72, 84, 96, 108, and 120 b·min �1 ),
wearing 0.34-kg boxing gloves, to determine which
tempos were best capable of meeting the ACSM guidelines
for intensity of exercise. The purpose of this
study was to provide a physiological basis on which
to validate the program design and associated health
benefits of this new exercise modality.

Figure 4. Oxygen uptake (V˙ O2) trial responses to boxing
tempos.
Figure 5. Rating of perceived exertion trial responses to
boxing tempos. Significant rank order difference between
trials.
The results of this investigation clearly show that
fitness boxing at any of the 6 tempos can elicit a satisfactory
oxygen uptake response for improving cardiovascular
endurance based on the intensity guidelines
set by the ACSM of 50–85% V˙ O2max (1). The percentage
of oxygen uptake values can be seen in Figure
6 and ranged from 67.9 to 72.3% of V˙ O2max for each
of the 6 punching tempos. The current data suggest a
much higher increase in V˙ O2 than was previously
shown by Shaw and Deutsch (10) during a karate kata.
This is to be expected based on the slower, more concise
motions of the kata vs. the constant and repetitious
actions of punching at high tempos. Our data is
consistent with those obtained by Sugiyami et al. (13)
in a study with 12 male collegiate karate athletes repeating
a basic karate strike every second for 3 minutes,
which yielded values of 62.2–74.4% V˙ O2max.
Punching Tempo 107
Figure 6. Percent maximum oxygen uptake (V˙ O2max) and
maximum heart rate (HRmax) responses to boxing tempos.
This investigation also sought to find out if a difference
in oxygen uptake would be observed between
commonly used boxing tempos. Figure 4 illustrates the
relationship between V˙ O2 and punching tempo. No
overall significant difference was observed. Although
VE increased significantly because of punching tempo
(Figure 2), these data indicate that the punching tempo
did not directly alter the actual oxygen uptake of the
subjects.
There was a significant increase in RPE for all trials
(Figure 5). This indicates that the subjects felt they
were performing at a higher work level without the
increase in V˙ O2 that would usually be associated with
this increase. This may be associated to other variables,
such as HR response, respiratory rate, muscle fatigue,
speed of movement, and joint stress.
With this in mind, the prospect of increased injury
rate at higher tempos is brought into context. Because
of the relatively new nature of this form of exercise, no
data are available to support the notion that punching
at a higher tempo leads to more injury. Research is
available, however, on injury rates and suggested causes
in the field of dance aerobics, which may be associated
to this aerobic activity as well. Studies have reported
that 80% of all dance and aerobic injuries are
caused by overuse (4, 14). Vetter et al. (14) classified
overuse injuries into the following 2 categories: (a) accumulated
microtrauma from repetitive movements
that can lead to an inflammatory response, and (b) tissue
with previous microtrauma that, if not given time
to heal, can lead to muscle breakdown at a higher level.
It seems plausible that repeated exposure to the
faster punching tempos may give rise to overuse injuries.
The HR response to different punching rates also
was found to be capable of meeting and exceeding the
ACSM guidelines of 60–90% maximal HR (1). These
results, as shown in Figure 6, range from 85.6 to 93.1%
of HRmax. The current data are similar to those reported
by Pieter et al. (9), Sugiyama et al. (13), and

108 Kravitz, Greene, Burkett, and Wongsathikun
Shaw and Deutsch (10), who reported values of 80–
91%, 85.5–90.1%, and 70.4–81% HRmax, respectively.
The explanation for the higher %HRmax response
vs. that of the %V˙ O2max response (Figure 6) is perhaps
the result of the high level of arm movement involved.
Arm exercise tends to give a higher HR at a given
oxygen uptake (2). Because this particular study was
based on arm movements alone, the elevated HR response
was expected.
There was a significant increase in caloric expenditure
between trials as shown in Figure 3. This increase,
without a comparable increase in V˙ O2, is caused
by the rise in RER throughout the trials. Because caloric
expenditure was calculated by multiplying V˙ O2
(L·min �1 ) and RER (V˙ CO2/V˙ O2), a direct relationship
between kcal·min �1 and one or both variables was expected.
Mean energy expenditure of the 6 boxing trials
ranged from 9.78 to 11.2 kcal·min �1 and compared favorably
with that of other martial arts and fitness activities
(8).
In summary, fitness boxing workouts meet and
may exceed the criteria set forth by the ACSM for intensity
of exercise to maintain and improve cardiorespiratory
fitness. The failure of V˙ O2 to significantly
change with increasing tempo suggests that faster
punching speeds are not as important for improved
cardiovascular training. As seen with other repetition
movement activities, the faster boxing tempos may
even be contraindicated. Additional research is recommended
to measure the force of contact of different
boxing tempos, to study how boxing tempo affects
participant fatigue levels, and to determine how to
maximize the health benefits of fitness boxing while
minimizing the risk of injury.
Practical Applications
Martial arts and fitness boxing workouts have been
shown to be a viable and highly popular mode of aerobic
training. Many different programs exist, and even
more are evolving based on basic martial art forms
and boxing methods. The present study has shown
clearly that an increase in tempo does not correspond
to an increase in V˙ O2 or an associated increase in po-
tential health benefits. Based on these data, it appears
that when designing a fitness boxing program, slower
punching tempos may be recommended. The potential
risk of injury from higher punching rates and the increase
in RPE further support this suggestion.
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Address correspondence to Dr. Len Kravitz,
lkravitz@unm.edu.