It’s great to see many new faces in our Kickboxing + Boxing and Boot Camp class. Please read my previous blogs that will give you pointers on what to expect from your classes along with other tips to remember as you are embarking on your fitness journey. Kickboxing + Boxing classes provide a great cardio workout. One way to make sure you are getting the most out of your workout is to check your target heart rate during Kickboxing + Boxing class.

You gain the most benefits when you exercise in your target heart rate zone during Kickboxing + Boxing class. Usually this is when your exercise heart rate (pulse) is 60 percent to 80 percent of your maximum heart rate.
Look at the chart below and determine your target heart rate. If your pulse is below your target zone (see the chart below), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise. Some medication may change your heart rate so check with your health care provider to determine the best target heart rate for you.
What is your maximum target heart rate?

220 - Your Age = Predicted Maximum Heart Rate

How to check your pulse to find your target heart rate:
1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. (See the illustrations to the right.)
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
Check your pulse: _______________ x 6 = ________________
                      (beats in 10 seconds)          (your pulse)