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May 2017
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Fight Class is an exercise course that was inspired by the athletic training of boxing, and more generally combat sports, even though this sport itself does not involve physical contact.
Fight Class course is carried out in groups and background music is played to stimulate the participants’ movement, however they are not obliged to follow the rhythm of the beat. A class, which is normally made up of 10-20 people, follows the instructor who explains the various phases of the lesson, which can last from 60-90 minutes. Some exercises are carried out with a partner, especially those that involve ‘fake’ punching.

Fight Class provides for a rather intense cardiovascular workout, which is normal for combat sports, together with muscle strengthening aimed at creating a strong yet flexible body. Those who take up Flight Class do it with the aim of making their body toned yet elegant with visible outlines of muscles, but not in an exaggerated way as is the case for extreme weight lifting. As well as the positive effects on a physiological level, Fight Class has undeniable benefits in terms of stress release, however it is a hard workout since it combines and alternates aerobic movements with anaerobic exercises which, together, represent a truly effective training mix. This is also the reason why you only need to do two 60-90 minute sessions of Fight Class per week, and not 3 training sessions per week like most training methods require.

A Fight Class lesson always starts with a 10 minute warm-up phase that mainly consists of free weight movements that put little pressure on the joints. The session begins with light jumping on the spot together with circumduction movements of the upper limbs. Exercises can be varied each lesson so participants do not get bored with the same exercises. The aim of this phase is to slowly increase the heart rate, the body temperature and gradually activate joints by stimulating the production of synovial joints. Once the general preparation work is complete, the class moves on to more specific training which, during certain moments, takes the heart rate up to 75-90% of the maximum heart rate. The main part of the session only normally lasts 40-60 minutes depending on the total duration of the lesson. All exercises carried out during this phase are multi-articular since the body is considered as a unique entity. As a result of this idea, there are no specific movements for the triceps in a Fight Class; the only thing close to such exercises is flexing the arms, which trains the pectorals, arms and back at the same time. This is very beneficial from various points of view: first and foremost, the work carried out is more efficient on a physiological level, it gets the muscles used to working together, and, at the same time, it improves physical skills such as balance and proprioception. What is more, it saves time during the training session because participants do not need to do unnecessary muscle isolation movements: the more muscles activated during an exercise, the more calories burnt. Basic exercises, which work various muscles together, have the added bonus of preventing muscle and joint traumas related to physical exercise.
The final part of the lesson is the cool down which lasts for 10-15 minutes and which is dedicated to aerobic exercises carried out at a lower heart rate in order to bring the body back to its normal conditions. Running on the spot and joint mobility movements are ideal. In addition, to relax and distend muscles and ligaments, do some stretching, which is also useful for muscle recovery after an intense training session. At the end of the training session, muscles will be full of toxins and waste products as a result of cell respiration. Exercises performed slowly and combined with stretching are ideal to help the body get rid of these substances and properly ‘reset’ physiological functions.

Fight Class gives participants the possibility to become very physically fit: thanks to the mix of aerobic and anaerobic movements, one’s resistance to fatigue is rapidly increased and the musculoskeletal system is strengthened, making muscle fasciae elastic and fast and able to develop explosive strength. As far as the aerobic component is concerned, participants’ heart rates should be around 75% of their maximum heart rate and there should even be peaks of 85-90% of the maximum heart rate too. Working at 75% will also help participants to keep their body weight under control. When we reach 65-75% of our maximum heart rate, we are working within the lipolytic range in which mainly fat is burnt, but also some sugars. The peaks of the maximum heart rate (around 85%) are very useful on a cardiovascular level for developing and increasing so-called aerobic strength, and this improves the performance of the cardiovascular system. Anaerobic work, that is, strength training, is mainly carried out at 50-65% of a participant’s maximum load and the number of repetitions is 8-12, however peaks of 75% of maximum load also occur and the number of repetitions in this case is 6-10. It must be mentioned, however, that overload exercises are not carried out in a classic bodybuilding way. Recovery time between each set is approximately 90 seconds, and these periods of rest are often used to carry out free weight muscle conditioning movements which recondition the strength component that has been worked on, completing the explosive strength training part of the lesson. Squats should be carried out using a bell bar or kettle bells: one set of squats involves doing 8-12 repetitions, and recovery time is used to do free weight jumping squats to develop explosive strength in the lower limbs. The overall exercise (overload squats + free weight jumping squats) is called a ‘complex set’ and it is a very intense training module, but it is also very effective on both an aerobic and anaerobic level. After doing this exercise, participants rest for 40-50 seconds before starting another set. The instructor will decide the length of the recovery periods depending on the participants’ level of fitness and number of training sessions they have already completed.

During a Fight Class course, various methods and training equipment will be used depending on the aims of the group. These include:

• dumbbells and kettle bells for strength training;
• elastic bands for strength training;
• jumps and sprinting for aerobic training;
• stretching to elongate muscles.

The advantages of Fight Class
• It is a comprehensive activity and it trains all the body and physical skills. It also improves our aerobic capacity, tones and strengthens muscles and develops balance and proprioception.
• Contrarily to what is commonly thought, this is not a male dominated activity. Women benefit greatly from this activity because they can achieve a toned yet shapely body.
• It is a comprehensive training activity that only needs to be done twice a week.
• Fight Class does not require you to do any additional physical activity because a session is both a cardiovascular and strength workout.
• It is a very welcoming and motivating group activity that never gets boring thanks to the variety of movements available.
• The ‘fake’ punching phase can help you learn some self-defence moves, however this class is not comparable to a self-defence or martial arts lesson because the aim of it is to get physically fit, not learn how to fight.
• Courses are usually structured depending on the participants’ level (beginner, intermediate and advanced). This means that everyone can train according to their level of fitness and the goals they wish to achieve.
• It is a very good way to release stress and tension.

Following is a table outlining a Fight Class course which is carried out twice per week:

Session A

ExerciseSet x Rep or timeRecovery timeNote
Jump on the spot moving the arms10 mins
Swings with kettle bells3x2090 secsAlternate the arm each repetition
Front Squat con 2 Kettlebells3x15
Complex set Squat with Kettlebells and free weight Jumping Squats in rapid succession
Jumping Squats3x1260 secsComplex set Squat with Kettlebells and free weight Jumping Squats in rapid succession
Lifts for pectorals with kettle bells or dumb bells on a Swiss ball3x10
Complex set
Lifts with bell bars and press-ups in rapid succession
Press-ups and claps3x1060 secsComplex set
Lifts with bell bars and press-ups in rapid succession
Fake punching and kicking, carried out in pairs20 mins

Crunches on the Swiss Ball4x2060 secs
Running on the spot, working joints, and stretching10-15 mins
Cool down and stretching

Session B

ExerciseSet x Rep or time Recovery timeNote
Jumping on the spot moving the arms10 mins
Rowing with kettle bell using one arm

Complex set Rowing and swinging in rapid succession
Swing with kettle bell using one arm3x1290 secsComplex set Rowing and swinging in rapid succession
Lunges with dumbells3x12
Complex set Free weight lunges and squats in rapid succession (standing long jumps can be done if the room is big enough)
Free weight squats with fitball or standing long jumps3x1290 secsComplex set Free weight lunges and squats in rapid succession (standing long jumps can be done if the room is big enough)
Fake punching and kicking exercise carried out with a partner20 mins

Cycling whilst lying on your back4x4060 secs
Running on the sport and working joints, and stretching10-15 mins
Cool down and stretching


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