Arakan Martial Art
Training Intensity
Arakan Martial Art
Phone: 1300 13 2311
www.arakan.com.au
Arakan Martial Art
Phone: 1300 13 2311
www.arakan.com.au
By training in Arakan Martial Art, many students experience a heightened sense of awareness, greater
levels of confidence and self‐belief, and gain the mental, emotional and physical ability to take control of
most situations. In addition to these positive outcomes (a small list of many), members experience
dramatic improvements in their health, fitness and physical appearance.
The following pages provide a detailed account of the effects training Arakan has on our members in
relation to calories burned in their respective lessons.
Please remember that the benefits of Arakan go well beyond calories burned during training, however, the
results may inspire you to continue on your fitness journey with total confidence that you are receiving the
best training available…Arakan Martial Art.
The following represents calories burned in various forms of fitness training, please compare these results
with the results of training in Arakan. For an average Male 33 years old 179cm and 79 kg the below are the
calories that could be burnt in an hour according to referenced sources*.
Exercise
Basketball:playingagame
Football:Touch,Flag,General
Aerobics:Step(lowimpact)
Swimming:General
StairStepMachine:General
Golf:CarryingClubs
Softball:GeneralPlay
WeightLifting:General
Calories (on average)
679 Calories
679 Calories
594 Calories
509 Calories
509 Calories
466 Calories
424 Calories
254 Calories
Food Type
Amount Of Calories
Cheeseburger
Fillet‐O‐Fish
McChicken Nuggets (6 pack)
Rump Steak (100g)
Chicken Salad Sandwich (100g)
Orange Juice no Pulp (249g)
Cola (can)
284 Calories
303 Calories
277 Calories
125 Calories
132 Calories
132 Calories
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.htm
Kilojoules 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.pdf
Rump 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
Arakan Martial Art
Phone: 1300 13 2311
www.arakan.com.au
Arakan Martial Art Lesson Intensity Table
Student Number
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
Name of Student:
Laurie Etheridge
Jacob White
Josh Hamlyn
Tony Ward
Luke Grainger
Lauren Patten
Jayson Osborne
Scott Morisset
Peter Testa
Leisa Collins
Joe Maiale
Linda Frazer
Rodney Sparks
Pat Melling
Shae Frawley
Ben Ho
George Covaci
Arthur Mansi
Matt Whyatt
Talitha Favero
Simon Richards
Amy Wallace
Drew Macintosh
Mark Blauensteiner
Alasdair Arthur
Nikole Lynch
Sean Rennie
Gareth Jeanes
Annie Morgan
Paul Bonwick
Andrew Barlett
William Powell
Steven Gregory
Alex Knight
Wayne Hayes
Joaquin Lance
Glen Abernethy
Guy Abrahamson
Luke Pyke
Andrew Grantham
Colby Paull
Cameron McMahon
Josh Grimsey
Tom Gerathy
Andrew serpell
Bryan Wood
Andrea Blazkova
Lorien Cameron
Anthony Forrester
George Covaci
Cherie Stace
Brett Rail
Andrew Serpell
Joe Steele
Nathan Hinga
Jonathan Chin
Age: Sex (M/F):
62
24
35
45
32
26
25
33
46
36
46
55
63
20
18
26
30
47
35
19
21
25
25
33
40
39
21
24
36
52
41
41
37
22
51
27
32
34
27
38
24
41
26
20
24
23
29
30
30
26
38
24
47
33
23
Male
Male
Male
Male
Male
Female
Male
Male
Male
female
Male
Female
Male
Male
Female
Male
Male
Male
Male
Female
Male
Female
Male
Male
Male
70
Male
Male
Female
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Female
Male
Male
Male
Female
Male
male
Male
Male
Male
Training Ht in Wt in Time in cm:
kg:
months:
173
180
184
188
177
165
180
180
184
156
177
164
174
179
183
182
198
183
193
160
180
165
176
172
180
175
180
176
156
183
178
172
169
180
175
174
182
183
180
180
180
175
170
169
190
197
174
185
200
198
168
178
189
187
182
169
74
93
78
98
84
60
90
80
98
52
75
62
70
76
73
45
105
86
115
60
97
81
75
82
78
87
80
80
57
90
75
81
70
72
84
70
92
80
91
86
73
90
26
70
100
119
67
79
106
107
57
76
100
108
104
72
36
36
72
16
36
36
96
120
42
4
6
30
132
30
42
48
7
36
120
12
18
30
36
26
60
84
42
24
24
24
83
6
56
21
98
25
8
23
98
13
13
48
132
42
60
24
4
144
72
10
18
168
60
4
96
48
Instructor:
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Robert Kyaw
Robert Kyaw
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Jayson Osborne
Robert Kyaw
Jayson Osborne
Luke Pyke
Luke Pyke
Luke Pyke
Luke Pyke
Robert Kyaw
Luke Pyke
Luke Pyke
Luke Pyke
Luke Pyke
Luke Pyke
Josh Grimsey
Josh Grimsey
Josh Grimsey
Josh Grimsey
Josh Grimsey
Josh Grimsey
Josh Grimsey
Josh Grimsey
Josh Grimsey
Josh Grimsey
Josh Grimsey
Scott Morisset
Robert Kyaw
Scott Morisset
Scott Morisset
Scott Morisset
Scott Morisset
Robert Kyaw
Robert Kyaw
Cameron McKim
Scott Morisset
Robert Kyaw
Robert Kyaw
Andrew Serpell
Robert Kyaw
Andrew Serpell
Maximum Duration Resting Heart Heart Rate Total Cal Type of Lesson: of Lesson Rate (start of (during Burned:
by mins: lesson)bpm:
lesson bpm):
Private Lesson
60
65
152
452
Private Lesson
60
72
175
558
Private Lesson
60
72
178
573
Private Lesson
60
71
171
460
Private Lesson
60
78
180
825
Private Lesson
60
68
183
440
Green Belt
60
66
185
622
Green Belt
60
85
185
771
Private Lesson
60
80
175
934
Private Lesson
60
85
183
444
Private Lesson
60
82
181
694
Private Lesson
60
100
179
428
Private Lesson
45
65
156
274
Level 3 Group
90
78
194
1006
Private Lesson
60
80
200
719
Private Lesson
60
70
197
261
Level 2 Group
90
60
167
966
Private Lesson
60
78
172
639
Orange Belt
90
82
178
1315
Private Lesson
60
85
210
478
Private Lesson
40
92
203
667
HalfHour Private
30
95
192
244
Level 2 Group
90
90
190
1190
Private Lesson
60
72
180
436
Orange Belt
90
75
168
1041
Private Lesson
60
82
231
528
Private Lesson
60
84
183
562
Private Lesson
60
70
181
600
Private Lesson
60
71
176
287
Private Lesson
60
64
110
193
Private Lesson
60
67
187
706
Private Lesson
60
65
177
634
Private Lesson
60
73
174
534
Level 2 Group
90
62
188
979
Private Lesson
60
85
173
606
Fitness Class
60
76
166
575
Private Lesson
60
65
178
586
Level 3 Group
90
68
188
1113
Private Lesson
60
86
189
981
Private Lesson
60
60
175
706
Private Lesson
60
68
187
411
47
76
233
607
Private Lesson
Green Belt
60
75
188
673
Private Lesson
34
85
194
444
Private Lesson
52
74
188
843
Shared Private
50
123
194
1026
Private Lesson
41
74
167
316
Green Belt
60
68
191
719
Orange Belt
90
95
182
1335
Level 2 Group
90
61
180
1350
Private Lesson
60
80
192
442
Green Belt
70
63
182
754
Grappling
90
61
164
644
Private Lesson
53
83
169
818
Orange Belt
93
83
229
1191
Private Lesson
55
95
214
783
Arakan Martial Art
Phone: 1300 13 2311
www.arakan.com.au
Arakan Martial Art Lesson Intensity Table
Student Number
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
Name of Student:
Kim Lawrie
Trevor Lowe
Mal de Demko
Ben Cornes
Tom Gerathy
Tim Pitchford
Selena Hogan
Byron Wipa
Colby Paull
Bryan Wood
Stuart Johnston
Jonathan Pitt
Liam Hanley
Jane Bloomfield
Wade Samin
Ross Newton
Anthony Forrester
Jacob White
Oliver Ihle
Nathan Hinga
Alasdair Arthur
Nathan Solomon
Brad Smith
Stuart Johnston
Tim Watson
Tim Martin
Tony Bugeja
Mike Prior
Mike Paterson
Paz Romeo
Christopher Lawrie
Josh Hamlyn
John Melling
Joel McKey
Nick Power
Brett Williams
Alex Lianos
Libby Want
Josh Cheeseman
Nathan Hinga
Jason Newton
Jeff Sproul
Ashleigh Gerathy
Vincent Rewcastle
Nathan Hinga
Average
Age: Sex (M/F):
Training Ht in Wt in Time in cm:
kg:
months:
33
53
45
33
20
21
31
21
Female
Male
Male
Male
Male
Male
Female
Male
168
189
176
185
170
174
169
190
80
163
73
96
70
55
70
92
18
18
18
30
42
12
12
2
24
23
20
37
20
56
46
24
29
24
47
33
40
23
25
20
41
35
52
44
34
24
17
35
54
27
24
42
41
38
22
33
31
42
23
31
33
32.7
Male
Male
Male
Male
Male
Female
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Male
Female
Female
Male
Male
Male
Male
Female
Male
Male
180
197
170
186
168
170
188
170
198
181
183
182
180
182
178
160
183
178
166
181
178
182
178
180
175
175
175
176
164
161
168
182
189
178
170
173
182
178
74
119
70
82
68
85
88
75
106
98
86
102
78
72
69
70
92
85
70
93
78
80
78
80
76
70
88
90
74
78
69
99
87
87
68
73.8
87
84
12
24
18
48
18
30
36
24
60
9
71
96
60
30
48
18
72
96
96
24
19
24
13
72
46
1
9
108
34
48
41
96
6
48
36
14
96
37.2
Instructor:
Andrew Serpell
Andrew Serpell
Andrew Serpell
Andrew Serpell
Brett Rail
Andrew Serpell
Andrew Serpell
Andrew Serpell
Andrew Serpell/ Scott Morisset
Andrew Serpell
Andrew Serpell
Scott Morisset
Andrew Serpell
Andrew Serpell
Andrew Serpell
Andrew Serpell
Robert Kyaw
Robert Kyaw
Brett Rail
Brett Rail
Brett Rail
Brett Rail
Brett Rail
Brett Rail
Brett Rail
Brett Rail
Brett Rail
Brett Rail
Jacob White
Jacob White
Jacob White
Robert Kyaw
Nathan Hinga
Nathan Hinga
Nathan Hinga
Robert Kyaw
Nathan Hinga
Nathan Hinga
Nathan Hinga
Richard Burkett
Nathan Hinga
Nathan Hinga
Nathan Hinga
Nathan Hinga
Josh Cheeseman
Maximum Duration Resting Heart Heart Rate Total Cal Type of Lesson: of Lesson Rate (start of (during Burned:
by mins: lesson)bpm:
lesson bpm):
Private Lesson
54
82
174
433
Private Lesson
50
77
161
570
Private Lesson
50
68
170
588
Private Lesson
47
68
171
595
Shared Private
53
82
173
569
Private Lesson
47
90
181
448
Private Lesson
50
80
165
376
Private Lesson
48
84
173
398
Two Instructor Private Lesson
43
77
190
542
Private Lesson
45
99
193
852
Private Lesson
46
70
191
513
Private Lesson
50
70
181
674
50
83
189
506
Private Lesson
Private Lesson
47
59
167
318
Private Lesson
50
45
160
490
Private Lesson
52
69
199
777
Grappling
98
80
177
1201
Orange Belt
110
66
224
1225
Level 4 Group
77
82
185
1298
Private Lesson
50
78
188
654
Private Lesson
50
84
180
438
Private Lesson
51
64
193
746
Private Lesson
52
81
194
678
Private Lesson
51
66
200
710
Private Lesson
50
86
187
914
Private Lesson
51
84
197
834
Private Lesson
60
66
167
586
Private Lesson
53
65
169
621
Private Lesson
60
68
179
620
Private Lesson
60
71
179
726
Private Lesson
60
93
191
568
Orange Belt
90
62
179
1054
Private Lesson
49
111
142
595
Private Lesson
49
80
125
442
Private Lesson
49
94
159
738
Green Belt
60
75
173
741
Private Lesson
49
90
159
478
Private Lesson
50
76
152
421
Private Lesson
54
75
134
493
Private Lesson
56
76
144
755
Level 1 Group
90
59
195
1278
Private Lesson
60
81
189
708
Shared Private
60
85
193
537
Private Lesson
60
86
179
315
Elite Fitness
90
84
188
1081
56
76
176
670
.
Arakan Martial Art
Phone: 1300 13 2311
www.arakan.com.au
ARAKAN FITNESS
Health and fitness have always been major aspects in my life. Learning Arakan
has given me the ability to maintain a high level of fitness without focusing on
it. The movements and techniques involved in Arakan work the whole body
instead of isolating specific muscles. Personally, I find through training Arakan
my strength and fitness has never plateaued but is always climbing and
improving.
Jacob White
Since starting Arakan I’ve had a gradual and definitely continual increase in my
overall fitness, most noticeably my running and cardio have improved. Next my
leg strength is greatly improved and I can hold the Arakan stance stronger and
longer every lesson. The Instructors have given me great advice and techniques
to continually improve.
Leisa Collins
When I started I was 101kgs, and I set a goal with my
Instructor to lose 10kgs over the course of my training.
I cleaned up my diet and worked harder in my private
lessons to get there. I lost 10kgs in 4 weeks. My Instructor
knew that I was capable of losing a bit more weight so set
me a goal of losing another 5kgs over the next 2 weeks,
which I achieved with a few days to spare. I have since lost
another 10kgs, bringing me to a total of 25kgs.
Grant Cosgrove
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 any
gym session could ever be. Keeping my heart rate consistently high I
found myself dominating the calories.
Pat Melling
Arakan Martial Art
Phone: 1300 13 2311
www.arakan.com.au
TESTIMONIALS
At one stage I was very unfit and unhealthy and I knew that I
had to do something about it.
By training in Arakan 2 Privates, 2 Groups per week and
various seminars and other activities I lost 55kg and still
counting.
Mhari Bain
Arakan Fitness has pushed me from what I used to call fit to "Fighting Fit" for
life! I love my classes each week. The Instructors make it fun and I now know I
can always do ONE more push up, leap frog, sprint, or whatever they throw at
me! All my training has strengthened my body but most of all it has
strengthened my mind and I can see real results not only in my day to day life
but it shines brightest when I'm training. I can't wait to see you at the next
Arakan Fitness class!
Bianca Osborne
Before I started Arakan I couldn’t do a chin up and was running 8 on the
beep test. Now my fitness and strength has dramatically increased and
more importantly, I have enjoyed the process and learnt so much more
about myself.
Ben Ho
Studying Arakan exponentially helps with my overall health and well
being. Each lesson I feel my body being stronger and faster. Even after a
few months of not training I can notice the detriments to my fitness. I
believe Arakan is the ultimate art for keeping my body healthy.
Shae Frawley
Arakan Martial Art
Phone: 1300 13 2311
www.arakan.com.au
Training Arakan challenges me in the most enjoyable way. I always feel
that, with the encouragement of my Arakan Instructor, I am pushing the
boundaries of my fitness levels every time I train which makes me feel
strong and alive. Through regular fitness tests I am able to set goals and
gauge my progress which is important to me.
The best part about improving my fitness levels is that I am also learning an
inspiring Martial Art at the same time, giving me practical techniques to
defend myself should the need ever arise. What a great combination! I feel
fit and healthy and strong and that gives me confidence and an amazing
sense of well being every day.
Jessica Shaw
Arakan has improved my health, alertness, and ability to study. My
fitness level has increased as well as my overall wellbeing.
Laurie Etheridge
I had always considered myself a fairly fit and active person, however, if I
compare myself prior to beginning training to my present self the difference
that Arakan has made to my health and fitness is enormous! Through
Arakan I have not only gained a huge increase in my strength and fitness
and the ever‐developing ability to defend myself in threatening situations
but the privilege of being taught by some truly amazing people.
Rebecca Adam
I have absolutely no idea how I came to be at 116kg but I knew that I had to do
something 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 at
physically and I have improved in all areas over a three year period. I am easily
bored and I have not once felt this during my time training in Arakan as I am
always challenged and my Instructors are incredibly motivating; each session I
have 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 the
best thing is that I know that it will just keep getting better.
Jamie Lakes
Arakan Martial Art
Phone: 1300 13 2311
www.arakan.com.au