"Heart Rates & Keeping Fit"

by Richard Callaghan

Our heart pumps blood and nutrients around our body.  Our lungs provide the oxygen required to sustain life and physical activity.  The more demanding the physical activity the greater the work load on our heart and lungs.  As we exercise, our heart rate and breathing increases.  Heart rate at rest and during exercise can give us an indication as to how physically fit we are and how hard we are working.

Resting heart rate can be used as a general guide to measure fitness.  A normal resting heart rate is around 60 - 80 beats per minute.

For increased fitness and performance we need to exercise 3 to 5 times per week for a minimum of 30 minutes to 1 hour.  During this time we must elevate our heart rate.  We need to maintain 60% to 70% of our maximum heart rate (maximum heart rate being 220 beats per minute minus your age).  Using the table above we can monitor our progress and ensure we are working to improve fitness or performance.

Another indicator of general fitness is how quickly our heart rate returns to it's resting level after exercise.  Check your heart rate 1 and 2 minutes after exercise.

AEROBIC & ANAEROBIC EXERCISE

Anaerobic Exercise - Anaerobic activities are shorter duration activities that involve more speed and power rather than endurance.  Energy comes primarily from stores within the muscles themselves which is why, as we deplete these stores, we get that burning feeling.  Karate is an Anaerobic activity.  While the class may last more than an hour and involve some Aerobic content, the movements we make are based on fast explosive type actions.  Other Anaerobic activities include sprinting and High Jump.

Aerobic Exercise - Aerobic activities are of a longer duration and generally require more endurance and less speed and explosion.  Energy comes from the air we breath in which is why we can maintain the activity longer.  Examples of Aerobic activities include long distance running and cross country skiing.

CROSS TRAINING FOR KARATE

Karate and martial arts in general, are excellent all round activities.  Karate works all the major muscle groups as well as heart and lung fitness.  Even though we do not have to, we can supplement our training with other activities.  Because karate is an Anaerobic or power based activity, weight training can be of great benefit.  We also place a great deal of importance on explosive leg power so sprint training is an excellent complementary activity.  Distance running or swimming laps will further improve our heart and lung fitness, which can only be of benefit.  The types of training and variations are endless.  Variety is the spice of life and this is very true for physical training.  If you are working hard and having fun, it is all good all good.  Move it or lose it!

This article was written by Sensei Richard Callaghan. Sensei Richard is a fifth degree black belt and has been teaching karate for 18 years. He is a fully qualified instructor having obtained the "Fitness Leaders Award" with Monash University and Level 2 "St Johns First Aid Certificate". He is registered with the state governments "Martial Arts Control Board" and is a nationally accredited coach. Please visit Richard's club,
Blackburn Karate Centre located in Victoria, Australia.