Written by theHobbyist
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Heart Rate Zone Training
What is the “zone”? The heart rate zone training is a category of five sections that is classified by the amount of exertion required for the allotted performance. The amount of exertion is measured by the percentage of heart rate elevation to its max beats per period. For instance, a heart rate zone one training session consists of an exercise that elevates the heart rate to 55% to 65% of one’s maximum heart rate. Zone two is an exertion to 65% to 75% of one’s maximum heart rate. Kickboxing can be a harsh, aggressive or violent sport and combat practice. It is especially taxing during short bursts of movements and enduring on the physique to stay light, tight, and mobile. And depending on our individual pursuits, kickboxing can be painful. But let’s not fret, because just like many professionals, kickboxing is versatile from low intensity, relaxed shadowboxing to full-blown knees to chest bag smashing.
Zone one, also described as recovery or easy, is a level of exertion with minimal stresses on the body. This is a zone that can be used for a recovery, a cool-down, or a warm-up session. This is also the zone for a light or easy training day. Exercises in this zone for a kickboxer might include light plyometrics, dynamic stretches, and light cardio such as shadowboxing with form and technique in mind.
Zone two is our aerobic and sustained effort zone. Here we can exert a level of effort that is sustainable for a longer duration of time. This is an effort zone where participants can hold a conversation between or amongst one another during the exercise. Kickboxers might pair up and exchange drills to stay sharp and disciplined, thus, tackling this zone together. This zone can be achieved individually by ramping up the intensity of shadowboxing.
Zone three is the tempo zone. This zone is where we start to push the pace and therefore conversation reduces to single word interactions. Our heart rate is between 80% to 85% of our max heart rate. Kickboxers here might start to feel the burn while kicking pads or punching the bag. Focus would be on power, accuracy and stance. Kickboxers might also incorporate a strength and conditioning regiment. Shadowboxing would include quick fundamental footwork, sharp pivots, and defense.
Zone four is the lactate threshold zone. The heart rate is 85% to 90% of our max heart rate. And this is where the “body is processing its maximum amount of lactic acid as a fuel source”. This is where we operate at our maximum sustainable pace. Now this pace can differ depending on one’s individual stage or progress. Kickboxers might enter this zone with intensity and with a more aggressive attitude during training. Shadowboxing may include the addition of elusive head movements with disguised and powerful punches.
Zone five is the anaerobic zone. This is the zone reserved for maximum effort or “all-out” bursts. This zone trains the neuromuscular system, and the body learns to recruit additional muscle fibers. Here a kickboxer might execute drills under a time restraint, pushing their speed and explosiveness to their limits by attacking or launching an attack on the pads or punching bag. Shadowboxing would include bursts of well executed punches for a duration of time.
Kickboxing has many dimensions. It is a combat sport. It can be used for self-defense training. It can supplement cardio. And it targets the full body in terms of a workout.
What do you think?
Design your next pursuit with kickboxing in mind. And consider networking with your local professional for gym recommendations.
Also, check out this YouTube video by Gabriel Varga to find a great gym.
Link: https://www.youtube.com/watch?v=mDohO31y–Q
And, here is another blog to give you a head start with the fundamentals of kickboxing.