Sambo

Is sambo right for you?

A Russian martial art mixing throws and submissions. It is a very hard-intensity, high impact activity that you can do indoors, with a partner or in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.

Steep learning curve. Expect to spend up to about £20 a month.

Why try sambo

• Builds strength. It works your muscles hard enough to make you stronger over time.
• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Improves fitness. It raises your heart rate and builds stamina.

How to start sambo

1. Look for a sambo or combat sambo club and attend an introductory class.

2. Get the basics: jacket (clubs lend). Borrow or hire before you buy.

3. Book a few lessons. Good coaching at the start saves months of frustration.

4. Tell the coach you are new. A good club will pair you with a careful partner and build contact up slowly.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.