ACEsponsored Exclusive Research Is Krav Maga an Effective Workout?

Amber Putnam, M.S., John P. Porcari, Ph.D., Scott Doberstein, M.S., Kari Emineth, M.S., and Carl Foster, Ph.D., with Daniel J. Green

KRAV MAGA—WHICH IS HEBREW FOR “CLOSE ”—IS A RELATIVELY NEW ADDITION TO THE –STYLE OFFERINGS IN THE FITNESS INDUSTRY.

Its history, which dates back to study features dynamic, full-body a single Krav Maga workout and to the mid-1930s, is fascinating. Imre movements. In addition to a standard determine whether it meets exercise Lichtenfeld developed Krav Maga as warm-up and cool-down, Krav Maga programming recommendations. a means of self-defense in response workouts include a variety of self- to the anti-Semitic riots that were defense moves. The aerobic nature The Study threatening Jews, particularly in of the workouts comes from long The researchers recruited 16 Czechoslovakia. Lichtenfeld served for sequences of , punches and other apparently healthy male and female 20 years in the Israeli Defense Force combative moves. volunteers between the ages of after the State of was formed Krav Maga is following in the in 1948, during which time he further footsteps of other martial arts classes, 18 and 29 years old (Table 1). All refined his self-defense techniques including , and mixed were recreationally active, meaning using components of kickboxing, martial arts, as it becomes increasingly they exercised at least three times karate, jujitsu and . popular in the fitness world. But is weekly for the prior six months, and Lichtenfeld’s first black belt student, it a good workout? ACE called on had no cardiovascular or orthopedic Eli Avikzar, continued to develop Krav John Porcari, Ph.D., and his research contraindications to exercise. Maga into what it is today. The Krav team in the Department of Exercise Prior to the study, each participant Maga Association was formed in 1978 and Sport Science at the University performed a maximal exercise test and there are currently 134 recognized of Wisconsin–La Crosse to find out. on a treadmill to determine maximal Krav Maga Institutes around the world. The purpose of this research was heart rate (HRmax) and maximal • A fitness-oriented Krav Maga to determine the relative exercise oxygen uptake (V O2max). In addition workout like the one used in this intensity and energy expenditure of to recording heart rate (HR) throughout

® AMERICAN COUNCIL ON EXERCISE ACE CERTIFIED • April 2019 | 1 Table 1. no significant differences in HR, RPE, •

Descriptive Characteristics of the Subjects (N=16) %HRmax or %V O2max between males and females, though males achieved Characteristic Males (n=6) Females (n=10) • significantly higher V O2 and metabolic Age (years) 23.5 + 3.89 20.2 + 1.23 equivalents (METs) during the workout Height (cm) 179.3 + 6.92 168.7 + 5.62* and expended significantly more Weight (kg) 78.5 + 16.43 66.8 + 8.23 calories than the females. HRmax (bpm) 191 + 6.2 194 + 7.3 Exercise intensity data are also • graphically presented in Figures V O2max (mL/kg/min) 49.6 + 3.19 39.3 + 5.97* 1 through 3. The research team *Significantly different than males, p < .05. • Note: HRmax = Maximal heart rate; V O max = Maximal oxygen uptake represented the intensity in terms of 2 •

%HRmax and %V O2max as that is the test, the researchers collected workout and RPE was assessed every how it is most often represented in the ratings of perceived exertion (RPE) five minutes. Finally, the HR values comparative literature. • every two minutes. were inserted into individual HR/V O2 Each participant performed at least regression equations (as determined The Bottom Line two practice sessions to become during the maximal exercise test) to • The purpose of this study was to predict V O on a minute-by-minute familiar with the Krav Maga workout. 2 determine the relative exercise intensity basis during the Krav Maga session. Once the research team deemed and energy expenditure of a Krav them to be proficient, the participants Maga session and to compare those completed a 60-minute Krav Maga The Results values to guidelines for improving workout session by following along The physiological responses to the cardiorespiratory endurance and for to a pre-recorded DVD. Heart rate Krav Maga session are summarized weight management [American College was recorded each minute during the in Table 2. As you can see, there were of Sports Medicine (ACSM), 2018]. ACSM (2018) recommends that Table 2. individuals exercise between 64 and Physiological Responses During the Krav Maga Workout 95% of HRmax or 46 and 90% of • V O max to improve cardiorespiratory Parameter Males (n=6) Females (n=10) Overall (n=16) 2 HR (beats/min) 150 + 20.1 151 + 19.2 151 + 19.5 endurance. In this study, exercise intensity averaged 78% of HRmax and Range 142-158 147-155 142-158 • 66% of V O max, which places it on the %HRmax 79 + 1.1 78 + 2.5 78 + 2.0 2 borderline between the moderate- and Range 77-80 75-83 75-83 • vigorous-intensity ranges. It should be V O2 (mL/kg/min) 34.7 + 8.06 24.6 + 7.72* 28.4 + 9.25 noted that these averages included the Range 32-40 19-34 19-40 • five-minute warm-up and five-minute %V O2max 70 + 15.5 63 + 17.3 66 + 17.0 cool-down. Range 64-75 45-71 45-75 As shown in Figures 1 and 2, the METs 9.9 + 0.92 7.0 + 1.41* 8.8 + 1.97 participants were exercising in the Range 9-11 5-10 5-11 vigorous-intensity range for the kcal/min 13.7 + 4.26 8.2 + 2.64* 10.2 + 4.34 majority of the workout portion of the Range 9-17 6-11 6-17 Krav Maga session. This is similar to Total kcal/session 884 + 141.1 492 + 107.1* 616 + 216.7 findings on research on other martial Range 658-1027 331-683 331-1027 arts (Hausen et al., 2017; Buermann et RPE# 13.1+ 1.42 12.7 + 0.93 12.8 + 1.15 al., 2012; Milanez et al., 2012; Bridge Range 11-14 11-13 11-14 et al., 2007; Imamura et al., 1999; *Significantly different from males, p < 0.05 #Excludes warm-up and cool-down Francescato, Talon and Di Prampero, • • 1995). Similarly, the average MET Note: HR = Heart rate; HRmax = Maximal heart rate; V O2 = Oxygen uptake; V O2max = Maximal oxygen uptake; METs = Metabolic equivalents; RPE = Ratings of perceived exertion requirement for the Krav Maga session

AMERICAN COUNCIL ON EXERCISE® 2 | April 2019 • ACE CERTIFIED Figure 1 Relative HR responses (% HRmax) during the Krav Maga workout. The boxed region indicates the ACSM guidelines for improving cardiorespiratory endurance (64-76% of HRmax corresponds to moderate intensity and 77-95% of HRmax corresponds to vigorous intensity).

Figure 2 Relative oxygen consumption • responses (%VO2max) during the Krav Maga workout. The boxed region indicates the ACSM guidelines for improving cardiorespiratory endurance (46- • 63% of VO2max corresponds to moderate intensity and 65-90% of • VO2max corresponds to vigorous intensity).

Figure 3 Rating of perceived exertion (RPE) response during the Krav Maga workout.

® AMERICAN COUNCIL ON EXERCISE ACE CERTIFIED • April 2019 | 3 was 8.8 METs, which falls into the “. . . exercisers can REFERENCES vigorous-intensity range. This is American College of Sports Medicine (2018). slightly more intense than running at expect a moderate- ACSM’s Guidelines for Exercise Testing 5 mph or bicycling at 13 mph. and Testing and Prescription (10th ed.). In terms of caloric expenditure, to-vigorous intensity Philadelphia: Wolters Kluwer. it is recommended that people workout that Bridge, C. et al. (2007). Heart rate responses expend between 1,200 and 2,000 to training in experienced calories per week during exercise, teaches self-defense practitioners. Journal of Strength and or 240 to 400 calories per exercise Conditioning Research, 21, 3, 718–723. session (assuming five sessions techniques while Buermann, M. et al. (2012). Can you QiDance per week) to positively affect body your way to fitness? Journal of Sports Science and Medicine, 11, 771–772. composition (Donnelly et al., 2009). simultaneously The participants in this study providing a full-body Donnelly, J. et al. (2009). Appropriate burned an average of 616 calories physical activity intervention strategies for weight loss and prevention of weight regain during the one-hour Krav Maga workout.” for adults. Medicine & Science in Sports session, placing it well above that & Exercise, 41, 459–471. DOI: 10.1249/ recommended range. Importantly, Dr. Porcari reports MSS.0b013e3181949333 Finally, the researchers looked at that the participants really liked the Francescato, M.P., Talon, T. & Di Prampero RPE for all participants, which fell workouts, saying that they found it a P.E. (1995). Energy cost and energy sources in a range of 11 to 14 and would fun way challenge themselves.  in karate. European Journal of Applied classify Krav Maga as a moderate- ______Physiology, 71, 355–361. intensity activity. Daniel J. Green is ACE’s Senior Project Hausen, M. et al. (2017). Physiological Overall, the results of this study responses and external validity of a new Manager and Editor for Publications and indicate that the Krav Maga workout setting for taekwondo combat simulation. Content Development. In addition to his used in the study met ACSM guidelines PLoS ONE, 12, 2, 1–14. DOI:10.1371/journal. work with organizations including the for improving cardiorespiratory fitness pone.0171553. International Association of Fire Fighters and and managing body weight. The HR, Imamura, H. et al. (1999). Oxygen uptake, • Agriculture Future of America, Daniel writes V O2 and RPE measurements all heart rate, and blood lactate responses during indicate that exercisers can expect an ongoing blog series lifestyle and following karate training. Medicine & a moderate-to-vigorous intensity change for NBCbetter.com. He has also Science in Sports & Exercise, 31, 2, 342–347. workout that teaches self-defense written feature articles for local publications Milanez, V. et al. (2012). Heart rate response techniques while simultaneously in Western North Carolina (WNC), including during a karate training session. RBME, 18, providing a full-body workout. WNC Parent and WNC Magazine 1, 1–9.

This study, which was cosponsored by the American Council on Exercise, was originally published in the peer-reviewed journal International Journal of Research in Exercise Physiology.

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