arakan martial art intensity and... · arakan martial art phone: 1300 13 2311 by training in arakan...

Arakan Martial ArtPhone: 1300 13 2311www.arakan.com.au

Arakan Martial Art

Training Intensity


By training in Arakan Martial Art, many students experience a heightened sense of awareness, greaterlevels of confidence and self‐belief, and gain the mental, emotional and physical ability to take control ofmost situations. In addition to these positive outcomes (a small list of many), members experiencedramatic improvements in their health, fitness and physical appearance.

The following pages provide a detailed account of the effects training Arakan has on our members inrelation to calories burned in their respective lessons.

Please remember that the benefits of Arakan go well beyond calories burned during training, however, theresults may inspire you to continue on your fitness journey with total confidence that you are receiving thebest training available…Arakan Martial Art.

The following represents calories burned in various forms of fitness training, please compare these resultswith the results of training in Arakan. For an average Male 33 years old 179cm and 79 kg the below are thecalories that could be burnt in an hour according to referenced sources*.

Exercise Calories (on average)

Basketball:playingagame 679 Calories

Football:Touch,Flag,General 679 Calories

Aerobics:Step(lowimpact) 594 Calories

Swimming:General 509 Calories

StairStepMachine:General 509 Calories

Golf:CarryingClubs 466 Calories

Softball:GeneralPlay 424 Calories

WeightLifting:General 254 Calories

Food Type Amount Of Calories

Cheeseburger 284 Calories

Fillet‐O‐Fish 303 Calories

McChicken Nuggets (6 pack) 277 Calories

Rump Steak (100g) 125 Calories

Chicken Salad Sandwich (100g) 132 Calories

Orange Juice no Pulp (249g) 132 Calories

Cola (can) 140 Calories

Foot Long Wholemeal Vegie Pattie Honey Mustard from Subway 800 Calories

*Exercise calorie burner website:http://www.healthdiscovery.net/links/calculators/calorie_calculator.htmKilojoules to Calorie converter: http://www.convertunits.com/from/kilojoules/to/calorie+%5Bnutritional%5D

McDonalds:http://mcdonalds.com.au/sites/mcdonalds.com.au/files/images/2‐11‐10‐Nutrition‐Facts‐Sheet‐Kilojoule.pdfRump Steak:http://www.weightlossresources.co.uk/calories‐in‐food/beef/Rump‐Steak.htm

Juice and Cola: http://www.fitwatch.com/phpscripts/viewfood.php?ndb_no=42270&descr=Orange+Juice+Drink&key=orange%20juice&fdgrp_cd=1400&foodsource=usda&sequence=1


Student

NumberName of Student: Age: Sex (M/F):

Ht in

cm:

Wt in

kg:

Training

Time in

months:

Instructor: Type of Lesson:

Duration

of Lesson

by mins:

Resting Heart

Rate (start of

lesson)bpm:

Maximum

Heart Rate

(during

lesson bpm):

Total Cal

Burned:

1 Laurie Etheridge 62 Male 173 74 36 Jayson Osborne Private Lesson 60 65 152 452

2 Jacob White 24 Male 180 93 36 Jayson Osborne Private Lesson 60 72 175 558

3 Josh Hamlyn 35 Male 184 78 72 Jayson Osborne Private Lesson 60 72 178 573

4 Tony Ward 45 Male 188 98 16 Jayson Osborne Private Lesson 60 71 171 460

5 Luke Grainger 32 Male 177 84 36 Jayson Osborne Private Lesson 60 78 180 825

6 Lauren Patten 26 Female 165 60 36 Jayson Osborne Private Lesson 60 68 183 440

7 Jayson Osborne 25 Male 180 90 96 Robert Kyaw Green Belt 60 66 185 622

8 Scott Morisset 33 Male 180 80 120 Robert Kyaw Green Belt 60 85 185 771

9 Peter Testa 46 Male 184 98 42 Jayson Osborne Private Lesson 60 80 175 934

10 Leisa Collins 36 female 156 52 4 Jayson Osborne Private Lesson 60 85 183 444

11 Joe Maiale 46 Male 177 75 6 Jayson Osborne Private Lesson 60 82 181 694

12 Linda Frazer 55 Female 164 62 30 Jayson Osborne Private Lesson 60 100 179 428

13 Rodney Sparks 63 Male 174 70 132 Jayson Osborne Private Lesson 45 65 156 274

14 Pat Melling 20 Male 179 76 30 Jayson Osborne Level 3 Group 90 78 194 1006

15 Shae Frawley 18 Female 183 73 42 Jayson Osborne Private Lesson 60 80 200 719

16 Ben Ho 26 Male 182 45 48 Jayson Osborne Private Lesson 60 70 197 261

17 George Covaci 30 Male 198 105 7 Jayson Osborne Level 2 Group 90 60 167 966

18 Arthur Mansi 47 Male 183 86 36 Jayson Osborne Private Lesson 60 78 172 639

19 Matt Whyatt 35 Male 193 115 120 Robert Kyaw Orange Belt 90 82 178 1315

20 Talitha Favero 19 Female 160 60 12 Jayson Osborne Private Lesson 60 85 210 478

21 Simon Richards 21 Male 180 97 18 Luke Pyke Private Lesson 40 92 203 667

22 Amy Wallace 25 Female 165 81 30 Luke Pyke HalfHour Private 30 95 192 244

23 Drew Macintosh 25 Male 176 75 36 Luke Pyke Level 2 Group 90 90 190 1190

24 Mark Blauensteiner 33 Male 172 82 26 Luke Pyke Private Lesson 60 72 180 436

25 Alasdair Arthur 40 Male 180 78 60 Robert Kyaw Orange Belt 90 75 168 1041

26 Nikole Lynch 39 70 175 87 84 Luke Pyke Private Lesson 60 82 231 528

27 Sean Rennie 21 Male 180 80 42 Luke Pyke Private Lesson 60 84 183 562

28 Gareth Jeanes 24 Male 176 80 24 Luke Pyke Private Lesson 60 70 181 600

29 Annie Morgan 36 Female 156 57 24 Luke Pyke Private Lesson 60 71 176 287

30 Paul Bonwick 52 Male 183 90 24 Luke Pyke Private Lesson 60 64 110 193

31 Andrew Barlett 41 Male 178 75 83 Josh Grimsey Private Lesson 60 67 187 706

32 William Powell 41 Male 172 81 6 Josh Grimsey Private Lesson 60 65 177 634

33 Steven Gregory 37 Male 169 70 56 Josh Grimsey Private Lesson 60 73 174 534

34 Alex Knight 22 Male 180 72 21 Josh Grimsey Level 2 Group 90 62 188 979

35 Wayne Hayes 51 Male 175 84 98 Josh Grimsey Private Lesson 60 85 173 606

36 Joaquin Lance 27 Male 174 70 25 Josh Grimsey Fitness Class 60 76 166 575

37 Glen Abernethy 32 Male 182 92 8 Josh Grimsey Private Lesson 60 65 178 586

38 Guy Abrahamson 34 Male 183 80 23 Josh Grimsey Level 3 Group 90 68 188 1113

39 Luke Pyke 27 Male 180 91 98 Josh Grimsey Private Lesson 60 86 189 981

40 Andrew Grantham 38 Male 180 86 13 Josh Grimsey Private Lesson 60 60 175 706

41 Colby Paull 24 Male 180 73 13 Josh Grimsey Private Lesson 60 68 187 411

42 Cameron McMahon 41 Male 175 90 48 Scott Morisset Private Lesson 47 76 233 607

43 Josh Grimsey 26 Male 170 26 132 Robert Kyaw Green Belt 60 75 188 673

44 Tom Gerathy 20 Male 169 70 42 Scott Morisset Private Lesson 34 85 194 444

45 Andrew serpell 24 Male 190 100 60 Scott Morisset Private Lesson 52 74 188 843

46 Bryan Wood 23 Male 197 119 24 Scott Morisset Shared Private 50 123 194 1026

47 Andrea Blazkova 29 Female 174 67 4 Scott Morisset Private Lesson 41 74 167 316

48 Lorien Cameron 30 Male 185 79 144 Robert Kyaw Green Belt 60 68 191 719

49 Anthony Forrester Male 200 106 72 Robert Kyaw Orange Belt 90 95 182 1335

50 George Covaci 30 Male 198 107 10 Cameron McKim Level 2 Group 90 61 180 1350

51 Cherie Stace 26 Female 168 57 18 Scott Morisset Private Lesson 60 80 192 442

52 Brett Rail 38 Male 178 76 168 Robert Kyaw Green Belt 70 63 182 754

53 Andrew Serpell 24 male 189 100 60 Robert Kyaw Grappling 90 61 164 644

54 Joe Steele 47 Male 187 108 4 Andrew Serpell Private Lesson 53 83 169 818

55 Nathan Hinga 33 Male 182 104 96 Robert Kyaw Orange Belt 93 83 229 1191

56 Jonathan Chin 23 Male 169 72 48 Andrew Serpell Private Lesson 55 95 214 783

Arakan Martial Art Lesson Intensity Table


Student

NumberName of Student: Age: Sex (M/F):

Ht in

cm:

Wt in

kg:

Training

Time in

months:

Instructor: Type of Lesson:

Duration

of Lesson

by mins:

Resting Heart

Rate (start of

lesson)bpm:

Maximum

Heart Rate

(during

lesson bpm):

Total Cal

Burned:

57 Kim Lawrie 33 Female 168 80 18 Andrew Serpell Private Lesson 54 82 174 433

58 Trevor Lowe 53 Male 189 163 18 Andrew Serpell Private Lesson 50 77 161 570

59 Mal de Demko 45 Male 176 73 18 Andrew Serpell Private Lesson 50 68 170 588

60 Ben Cornes 33 Male 185 96 30 Andrew Serpell Private Lesson 47 68 171 595

61 Tom Gerathy 20 Male 170 70 42 Brett Rail Shared Private 53 82 173 569

62 Tim Pitchford 21 Male 174 55 12 Andrew Serpell Private Lesson 47 90 181 448

63 Selena Hogan 31 Female 169 70 12 Andrew Serpell Private Lesson 50 80 165 376

64 Byron Wipa 21 Male 190 92 2 Andrew Serpell Private Lesson 48 84 173 398

65 Colby Paull 24 Male 180 74 12

Andrew Serpell/

Scott Morisset

Two Instructor

Private Lesson 43 77 190 542

66 Bryan Wood 23 Male 197 119 24 Andrew Serpell Private Lesson 45 99 193 852

67 Stuart Johnston 20 Male 170 70 18 Andrew Serpell Private Lesson 46 70 191 513

68 Jonathan Pitt 37 Male 186 82 48 Scott Morisset Private Lesson 50 70 181 674

69 Liam Hanley 20 Male 168 68 18 Andrew Serpell Private Lesson 50 83 189 506

70 Jane Bloomfield 56 Female 170 85 30 Andrew Serpell Private Lesson 47 59 167 318

71 Wade Samin 46 Male 188 88 36 Andrew Serpell Private Lesson 50 45 160 490

72 Ross Newton 24 Male 170 75 24 Andrew Serpell Private Lesson 52 69 199 777

73 Anthony Forrester 29 Male 198 106 60 Robert Kyaw Grappling 98 80 177 1201

74 Jacob White 24 Male 181 98 9 Robert Kyaw Orange Belt 110 66 224 1225

75 Oliver Ihle 47 Male 183 86 71 Brett Rail Level 4 Group 77 82 185 1298

76 Nathan Hinga 33 Male 182 102 96 Brett Rail Private Lesson 50 78 188 654

77 Alasdair Arthur 40 Male 180 78 60 Brett Rail Private Lesson 50 84 180 438

78 Nathan Solomon 23 Male 182 72 30 Brett Rail Private Lesson 51 64 193 746

79 Brad Smith 25 Male 178 69 48 Brett Rail Private Lesson 52 81 194 678

80 Stuart Johnston 20 Male 160 70 18 Brett Rail Private Lesson 51 66 200 710

81 Tim Watson 41 Male 183 92 72 Brett Rail Private Lesson 50 86 187 914

82 Tim Martin 35 Male 178 85 96 Brett Rail Private Lesson 51 84 197 834

83 Tony Bugeja 52 Male 166 70 96 Brett Rail Private Lesson 60 66 167 586

84 Mike Prior 44 Male 181 93 24 Brett Rail Private Lesson 53 65 169 621

85 Mike Paterson 34 Male 178 78 19 Jacob White Private Lesson 60 68 179 620

86 Paz Romeo 24 Male 182 80 24 Jacob White Private Lesson 60 71 179 726

87 Christopher Lawrie 17 Male 178 78 13 Jacob White Private Lesson 60 93 191 568

88 Josh Hamlyn 35 Male 180 80 72 Robert Kyaw Orange Belt 90 62 179 1054

89 John Melling 54 Male 175 76 46 Nathan Hinga Private Lesson 49 111 142 595

90 Joel McKey 27 Male 175 70 1 Nathan Hinga Private Lesson 49 80 125 442

91 Nick Power 24 Male 175 88 9 Nathan Hinga Private Lesson 49 94 159 738

92 Brett Williams 42 Male 176 90 108 Robert Kyaw Green Belt 60 75 173 741

93 Alex Lianos 41 Female 164 74 34 Nathan Hinga Private Lesson 49 90 159 478

94 Libby Want 38 Female 161 78 48 Nathan Hinga Private Lesson 50 76 152 421

95 Josh Cheeseman 22 Male 168 69 41 Nathan Hinga Private Lesson 54 75 134 493

96 Nathan Hinga 33 Male 182 99 96 Richard Burkett Private Lesson 56 76 144 755

97 Jason Newton 31 Male 189 87 6 Nathan Hinga Level 1 Group 90 59 195 1278

98 Jeff Sproul 42 Male 178 87 48 Nathan Hinga Private Lesson 60 81 189 708

99 Ashleigh Gerathy 23 Female 170 68 36 Nathan Hinga Shared Private 60 85 193 537

100 Vincent Rewcastle 31 Male 173 73.8 14 Nathan Hinga Private Lesson 60 86 179 315

101 Nathan Hinga 33 Male 182 87 96 Josh Cheeseman Elite Fitness 90 84 188 1081

Average 32.7 178 84 37.2 56 76 176 670

.

Arakan Martial Art Lesson Intensity Table


ARAKAN FITNESSHealth and fitness have always been major aspects in my life. Learning Arakanhas given me the ability to maintain a high level of fitness without focusing onit. The movements and techniques involved in Arakan work the whole bodyinstead of isolating specific muscles. Personally, I find through training Arakanmy strength and fitness has never plateaued but is always climbing andimproving.

Jacob White

Training Arakan has helped me to smash any fitness goals I’ve ever had.Training for 90 minutes non‐stop is so much more rewarding than anygym session could ever be. Keeping my heart rate consistently high Ifound myself dominating the calories.Pat Melling

Since starting Arakan I’ve had a gradual and definitely continual increase in myoverall fitness, most noticeably my running and cardio have improved. Next myleg strength is greatly improved and I can hold the Arakan stance stronger andlonger every lesson. The Instructors have given me great advice and techniquesto continually improve.Leisa Collins

When I started I was 101kgs, and I set a goal with myInstructor to lose 10kgs over the course of my training.

I cleaned up my diet and worked harder in my privatelessons to get there. I lost 10kgs in 4 weeks. My Instructorknew that I was capable of losing a bit more weight so setme a goal of losing another 5kgs over the next 2 weeks,which I achieved with a few days to spare. I have since lostanother 10kgs, bringing me to a total of 25kgs.

Grant Cosgrove

TESTIMONIALS


Arakan Fitness has pushed me from what I used to call fit to "Fighting Fit" forlife! I love my classes each week. The Instructors make it fun and I now know Ican always do ONE more push up, leap frog, sprint, or whatever they throw atme! All my training has strengthened my body but most of all it hasstrengthened my mind and I can see real results not only in my day to day lifebut it shines brightest when I'm training. I can't wait to see you at the nextArakan Fitness class!

Bianca Osborne

At one stage I was very unfit and unhealthy and I knew that Ihad to do something about it.

By training in Arakan 2 Privates, 2 Groups per week andvarious seminars and other activities I lost 55kg and stillcounting.

Mhari Bain

Before I started Arakan I couldn’t do a chin up and was running 8 on thebeep test. Now my fitness and strength has dramatically increased andmore importantly, I have enjoyed the process and learnt so much moreabout myself.Ben Ho

Studying Arakan exponentially helps with my overall health and wellbeing. Each lesson I feel my body being stronger and faster. Even after afew months of not training I can notice the detriments to my fitness. Ibelieve Arakan is the ultimate art for keeping my body healthy.Shae Frawley

Training Arakan challenges me in the most enjoyable way. I always feelthat, with the encouragement of my Arakan Instructor, I am pushing theboundaries of my fitness levels every time I train which makes me feelstrong and alive. Through regular fitness tests I am able to set goals andgauge my progress which is important to me.

The best part about improving my fitness levels is that I am also learning aninspiring Martial Art at the same time, giving me practical techniques todefend myself should the need ever arise. What a great combination! I feelfit and healthy and strong and that gives me confidence and an amazingsense of well being every day.

Jessica Shaw

Arakan has improved my health, alertness, and ability to study. Myfitness level has increased as well as my overall wellbeing.Laurie Etheridge

I have absolutely no idea how I came to be at 116kg but I knew that I had to dosomething about it, and fast.

Through weekly Private lessons and group classes the weight simply fell off of me.Every 3 months I would commit to a Fitness Test to measure exactly where I was atphysically and I have improved in all areas over a three year period. I am easilybored and I have not once felt this during my time training in Arakan as I amalways challenged and my Instructors are incredibly motivating; each session Ihave absolutely no idea what we are going to do, and I like that!

I have never felt so mentally and physically strong and satisfied in my life and thebest thing is that I know that it will just keep getting better.Jamie Lakes

I had always considered myself a fairly fit and active person, however, if Icompare myself prior to beginning training to my present self the differencethat Arakan has made to my health and fitness is enormous! ThroughArakan I have not only gained a huge increase in my strength and fitnessand the ever‐developing ability to defend myself in threatening situationsbut the privilege of being taught by some truly amazing people.

Rebecca Adam


arakan martial art intensity and... · arakan martial art phone: 1300 13 2311 by training in arakan...

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