STRENGTH AND ENDURANCE
Fencing involves constant footwork. To exhibit skill in the sport, it's necessary to be able to move quickly, demonstrate lightness on your feet and be flexible with movements. Fencing bouts involve many attacks and counterattacks. You need good muscular endurance to avoid becoming fatigued during a match. A fencing match will consist forward and backward movement in the on guard position will be finished with and recoveries, so lower body muscular endurance is critical. Because your sword arm will be constantly moving while bearing the weight of the weapon, upper body endurance is also vital. These movements will increase your leg strength and endurance.
The fencer must develop strong calf muscles able to take the brunt of any sudden, quick and explosive leg movements..
The core and stomach muscles are largely responsible for balance, posture and stability, all of which are vital in fencing. A weak core means that a fencer won't be able to keep his balance and will have trouble executing movements properly. In contrast, a fencer with a lot of experience has definition in the core, abdominal and midsection area from numerous balance and stabilization exercises as well as hours in combat.
Every time a fencer lunges forward, backward or to the side, he/she works his/her thigh and quadriceps muscles. Even weight distribution in a lunge helps fencers stay upright and become more effective at their sport. In addition to lunges, fencers challenge their quad muscles whenever they dart in any direction or perform a split-step movement to center their weight and gravity.
Shoulders are one of the primary muscles that fencers use in training and combat. Fencers exercise and tones shoulders when darting forward to thrust or pulling backward to avoid an attack. Common training exercises for fencers also include martial arts movements and shadow boxing, punching and sparring, which also work the shoulders and upper back.
Fencing is a great sport for boosting your body’s health and fitness through mentally demanding yet fun exercise. The most direct health benefit of fencing is the exercise component of the sport. Each fencing session is a full-body workout and challenges muscles ranging from those in the feet and lower legs all the way up to the neck, shoulders and arms. Fencing places a number of physical fitness demands on its participants. The sport develops fitness, agility, speed, strength, coordination, balance and timing. Physical ability is just as important is having a strong mental edge. It involves the analysis of strategy, tactics and psychological control, as well as mental awareness, coordination, strength, balance, dexterity and aerobic fitness. The amazing tactical complexity of modern fencing has earned the sport of fencing the nickname "Physical Chess with speed of light".