Grandmaster Ken MacKenzie - Taekwondo Times

The Supplement
We all have a myriad of reasons for getting involved
in martial arts. One goal many of us share is to
lose weight and achieve a greater level of fitness. It is
relatively easy to monitor weight loss by simply using
a bathroom scale or paying attention to the way your
jeans fit. On the other hand, fitness requires more effort
to measure.
Because martial arts training is typically medium
to high intensity and lasts for at least an hour in most
cases, it burns a maximum number of calories per
workout and is therefore great for anyone who wants
to lose weight fast. The average number of calories
burned while participating in an hour-long martial
arts class is approximately 700 calories per hour for
a 155 pound person. (Of course, this depends on the
form of martial arts that you practice and the intensity
of the workout, but this is an average number). This
compares to a 150 pound person running six miles per
hour (a ten-minute mile) for one hour.
However, a person’s weight is not necessarily an
indication of fitness level. Many people equate thinness
with being fit and conversely, overweight with
being out of shape. You can be overweight and still
be relatively fit. But it depends on whether the extra
weight you carry is muscle or fat. Even thin people are
at increased risk of heart disease if they are not active.
So, how can you determine just how fit you are?
The intensity at which you exercise reflects the
amount of oxygen your body uses to do an exercise
and the number of calories you burn while doing it.
Consider these simple strategies for monitoring how
hard you’re exercising and getting the most out of
your workouts. The quick and easy method is the “talk
test” and the more scientific method is “target heart
rate.” As a general rule, moderate-intensity activity is
best. If you exercise too lightly, you may not meet your
fitness or weight loss goals, but if you push yourself
too hard, you may increase your risk of soreness,
injury and burnout.
The talk test is a fast and easy method
used for measuring exercise intensity. By
judging your ability to talk during your
workout, you can determine how hard you’re
working. If you can carry on a conversation
of brief sentences but you cannot sing a
song, you’re probably exercising in the
recommended moderate-intensity
range. If you get out of breath
quickly, you’re probably
working too hard, especially
if you have to stop and catch
your breath. Experts generally
suggest that you should not be
breathless during your workouts.
However, if you’re doing interval training or a short,
high intensity workout, being somewhat breathless is
okay. Obviously, if you feel dizzy or lightheaded, you
should slow down or stop exercising.
If you want hard numbers then determining your target
heart rate and measuring your pulse is the way to go.
The harder you exercise, the faster your heart pumps.
As you get fitter and as your heart gets stronger, harder
bouts of exercise become easier, so your heart rate may
not be as high doing the same workout once you have
trained to do it. Target heart rates let you measure your
initial fitness level and monitor your progress in a fitness
program. This approach requires measuring your pulse
periodically as you exercise. To measure your pulse, stop
your exercise, place two fingers on the thumb side of
your wrist, or place your index and third fingers on your
neck to the side of your windpipe. When you feel your
pulse, look at your watch and count the number of beats
in 15 seconds. Multiply this number by 4 to get your
heart rate per minute.
Your maximum heart rate is about 220 minus your
age. The table shows estimated target heart rates for
different ages. Look for the age category nearest yours
and read across to find your target heart rate. When
starting an exercise program, aim at the lowest part of
your target zone (50 percent) during the first few weeks
and gradually build up to the higher part of your target
zone (75 percent). After six months or more of regular
exercise, you may be able to exercise comfortably at up
to 85 percent of your maximum heart rate. However,
you don’t have to exercise that hard to stay in shape.
Suzanne Ellenberger holds the rank of EE dan in Choi Kwang
Do martial arts. She works at Clemson University in South
Carolina, where she teaches both freshman chemistry courses
and a class in Choi Kwang Do martial arts. Suzanne also leads
the Clemson University Choi Kwang Do Club.
Average Maximum
Heart Rate
100 %
Target HR Zone
Age
50–85 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute
84 November 2009 / taekwondotimes.com
By Suzanne R. Ellenberger, Ph.D