How to lose weight healthily with Kendo: A thorough guide from basics to practice

Kendo is more than just a martial art; its intense movements and exercises that require concentration are also effective for weight management and health maintenance.


In this article, we will explain how you can lose weight in a healthy way through Kendo.

We will introduce in detail how to continuously manage your body shape using Kendo, from the basic amount of exercise in Kendo to the unique practice menu and appropriate dietary management.

We hope this guide will be a practical resource for you as you seek to understand the impact of Kendo on weight loss and live a healthy lifestyle.


Kendo and weight management

Kendo is a high-intensity exercise, and its practice can have a significant impact on weight management.

Kendo training can promote cardiovascular health and burn a large amount of calories.

Kendo also contributes to improving muscle strength and endurance, which helps in long-term weight management by increasing the body’s overall metabolic rate.


Effects of Kendo on weight

Many of the movements performed during Kendo practice use the whole body, especially the muscles in the legs, hips, and arms.

This results in high energy consumption and a fat burning effect. Regular Kendo practice is effective in reducing body fat, increasing muscle mass, and toning your overall body.

Kendo also improves your rest metabolism (resting metabolism) because your metabolism becomes active even after exercise.


Health check points before starting Kendo

Before starting Kendo, it is important to consider several health checkpoints.

First, you should consult your doctor about your health conditions, such as your heart and joints, to make sure that you are suitable for Kendo’s intense exercise.

Be especially careful if you have cardiovascular problems or a history of serious injury.

It is also important to prepare appropriate clothing and protective equipment for exercise to ensure safety during practice.

With these preparations and checks, you can safely enjoy Kendo and move toward your weight management goals.



Basic exercise amount and calorie consumption in Kendo

    Kendo is a dynamic martial art that uses the whole body, and its momentum is extremely high compared to many other sports.

    A typical kendo practice session includes elements such as practicing basic techniques, performing kata, and kumite, all of which encourage high energy expenditure.


    Kendo training content and exercise intensity

    Kendo training involves a wide range of activities, including repetition of basic movements, uchikomi practice, and interpersonal training (kumite).

    These exercises require a high degree of concentration and physical strength, and kumite in particular boasts high exercise intensity in a short period of time.

    Kendo also involves repeated explosive movements, which increases muscle endurance and power production, and speeds up the body’s metabolism.


    Estimated calorie consumption in Kendo

    The amount of calories burned in Kendo varies depending on the type of practice and the individual’s weight, but it is generally estimated that one hour of practice will burn approximately 500 to 800 kilocalories.

    This is equivalent to or even more intense than running or cycling.

    Especially when practicing Kumite, you can burn a lot of calories in a short time at high intensity, which greatly contributes to reducing body fat and improving physical strength.

    By practicing Kendo regularly, you can expect sustained calorie consumption and effective weight management.



    Practice menu for losing weight in Kendo

    In order to effectively lose weight through Kendo, it is important to combine a variety of movements with high exercise intensity.

    In order to lose weight, you need to move your whole body and especially incorporate exercises that burn a large amount of calories.


    Effective Kendo practice plan

    An effective practice plan in Kendo consists of:

    1. Warm up (10 minutes) – Prepare your body for movement and prevent injury.
    2. Basic Technique Repetition (20 minutes) – Improve strength and coordination by repeating the basic movements for accurate strikes.
    3. Strike practice (30 minutes) – Perform consecutive strikes to develop cardiopulmonary function and muscular endurance.
    4. Kumite (30 minutes) – Experience high-intensity exercise in an actual competitive format. This is particularly high in calorie consumption.
    5. Cooldown (10 minutes) – Release muscle tension and encourage relaxation after exercise.


    Kendo-specific movements and their effects for weight loss

    Kendo has some movements that are particularly effective for losing weight.

    Examples of this include foot stomping (quick movement of the feet), suburi (swinging a bamboo sword), and tsuki (throwing techniques while moving forward).

    These movements can burn a large amount of calories and especially work your leg and core muscles.

    Practice swings are also effective for strengthening upper body muscles, and by using muscles throughout the body evenly, you can burn more energy.

    The combination of these exercises transforms Kendo into more than just martial arts training and into an effective weight loss activity.



    Kendo and diet management

    Proper dietary management is extremely important when engaging in high-intensity exercise like Kendo.

    A nutritionally balanced diet is required to support effective training and recovery.


    Optimal meal plan for practicing Kendo

    An optimal meal plan for Kendo requires a proper balance of protein, carbohydrates, and fats. Below is an example of a day’s meals:

    • Breakfast : Oatmeal topped with fruit and nuts or whole grain bread with eggs and vegetables. This provides sustained energy and prepares you for your morning workout.
    • Lunch : Salad with chicken or beans, whole grain pasta, or brown rice. Replenish your body with protein and carbohydrates.
    • Dinner : A dish containing many vegetables along with fish or tofu. Mainly contains protein, which helps repair and grow muscles.
    • Snacks : Snacks that contain easy protein and small amounts of carbohydrates, such as yogurt, nuts, or protein bars.


    Timing and content of meals to enhance exercise effects

    In order to enhance the effects of Kendo exercise, the timing and content of meals are key.

    30 minutes to an hour before your workout, have a light snack consisting of easily digestible carbohydrates to ensure you have an adequate energy supply.

    For example, a banana or a small sports bar are suitable.

    Immediately after exercise, eating a meal containing protein and carbohydrates will help your muscles recover and replenish your energy.

    A protein shake, low-fat milk, and a smoothie with fruit are recommended.

    This allows you to get the most out of your training and prepare for your next training session.



    Long-term weight management and continuation of Kendo

    Kendo is more than just a martial art, it’s an exercise that helps you sustainably manage your weight and maintain good health.

    Continuing Kendo from a long-term perspective will greatly contribute to not only controlling your weight but also improving your overall physical strength and health.

    Kendo practice is a high-intensity cardio exercise that increases muscle strength and improves your basal metabolic rate, making it ideal for long-term health.


    How to maintain motivation to continue Kendo

    Keeping up with Kendo can be challenging at times, but there are ways to stay motivated:

    1. Goal setting : Set short-term and long-term goals, and create new ones each time you achieve them. For example, setting specific, achievable goals, such as improving your skills, getting promoted, or competing in a tournament, will increase your motivation.
    2. Utilize the community : By actively participating in the dojo and kendo community, you will enjoy the bonds and competition with your friends and maintain your motivation to continue.
    3. Track your health : By recording your weight changes and improvements in your health since you started Kendo, you can visualize your progress and stay motivated.


    Kendo’s role in long-term health and fitness

    Kendo plays a huge role not only in weight management, but also in long-term health and fitness.

    Kendo practice is a full-body exercise that promotes cardiovascular health and contributes to maintaining muscle mass.

    Kendo is also effective in stress management, as it develops mental focus and self-control.

    This improves the quality of your daily life and helps you maintain a healthy and active lifestyle.

    Regular practice of Kendo will slow down the decline in physical function that comes with aging and help you live a healthier and more active life in old age.



    Summary: Key points for healthy weight loss through Kendo

    In order to lose weight healthily through Kendo, regular practice and proper dietary management are essential.

    Kendo’s dynamic movements use the whole body, so you can expect to effectively burn calories and increase your physical strength.

    It also requires mental concentration, which can improve your physical and mental health at the same time.


    Advantages of Kendo: Continuation is the key

    The biggest benefits of continuing Kendo are continuous improvement in physical strength and weight management.

    Even though Kendo practice is high-intensity, you can easily train your body by repeating basic movements.

    By continuing Kendo over a long period of time, it is possible to promote cardiovascular health and improve muscle quality.

    This will naturally increase your energy consumption in daily life, allowing you to effectively manage your weight.


    Realistic expectations and goal setting for body shape changes through Kendo

    Kendo requires realistic expectations for physical changes. Although you may see visible changes within the first few months, it takes time to notice noticeable body changes and weight loss.

    It is important to set realistic goals and accumulate small successes.

    For example, it would be effective to continue practicing Kendo several times a week and set small monthly goals to lose weight or improve your body fat percentage.

    This will help you stay motivated and lead a healthy lifestyle through Kendo.


      Kendo glossary

      Return to sportsmanTOP