Kickboxing is well-known for being a high-intensity workout that can lead to an elevated heart rate. Here's a general idea of how heart rates can vary during a kickboxing session:
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Warm-Up Phase: Before the main workout, during warm-ups, heart rates typically range from 50% to 60% of maximum heart rate. This may be around 100-120 beats per minute (bpm) for many individuals, depending on age and fitness level.
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Main Workout Phase: During intense kickboxing rounds (e.g., bag work, sparring, drills), the heart rate can increase significantly to around 70% to 90% of maximum heart rate. This typically translates to 130-170 bpm or higher for many participants.
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Cool Down Phase: Following the main workout, heart rates will gradually decrease during cool-down periods, returning to the range of 50% to 60% of maximum heart rate.
It’s important to note that the maximum heart rate is generally calculated as 220 minus your age, though individual variations can exist.
Monitoring Heart Rate: Many kickboxers and fitness enthusiasts use heart rate monitors or fitness trackers to keep an eye on their intensity levels during workouts. This helps in ensuring effective training and can help in achieving fitness goals.
Tips:
- Always listen to your body. If you feel dizzy or overly fatigued, it’s essential to take a break.
- Consult with a fitness professional to create a program tailored to your fitness level and health status, especially if you're new to kickboxing.
As always, if you have any health concerns or conditions, it's wise to consult with a medical professional before starting any new exercise program.