Fencing Fitness Training

Fencing Description

The sport of fencing involves engaging an opponent with a foil, saber or epee. Dexterity and skill in handling the sword are very important in this sport as are flexibility and endurance. The sudden lunging and twisting movements can present a danger to unprepared joints, muscles and connective tissue, so be sure to properly warm-up before this activity. It is also important to stretch before and after fencing, and on non-competition days.

Fencing Risks

• Pulled or strained muscles from sudden lunging and twisting movements, especially hamstring muscles
• Twisted ankles, Achilles tendon damage, lower back pain, or knee injury from sudden movements
• Bruises, scrapes, contusions from falls or collisions with opponent
• Injury from saber, foil or epee

Fencing Equipment required

• Saber, foil or epee
• Protective body suit with padding
• Protective faceguard/mask
• Specialized footwear

Fencing Applicable substitutions

• Martial arts
• Shadowboxing/sparring

Fencing Reference sources, organizations and publications

• U.S. Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 80909­5760, (719) 632-5551
• U.S. Fencing Association (USFA): 1750 East Boulder St., Colorado Springs, CO 80909­5774, (719) 578­4511
• International Fencing Federation: Paris, France

Mode

Cardiorespiratory:Anaerobic/Interval

Fitness Benefits

• Cardiorespiratory 2
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 3
• Body Fat Recution 1

Fitness Requirements

• Cardiorespiratory 1
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 4

Muscle groups used

Primary muscles: quadriceps, sartorius, gluteal muscles, hamstrings, calves, shoulders, forearms and tricepsAssistance muscles: latissimus dorsi, trapezius, rhomboids, chest, abdominals and erector spinae

Energy expenditure

Approximately 0.06 Calories per minute per pound of body weight