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



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

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