Are
you bored
with your
current
fitness
routine?
It may be
time to kick
your way to
one of the
hottest
workouts
around.
Kickboxing,
also
referred to
as boxing
aerobics and
cardio
kickboxing,
is a hybrid
of boxing,
martial arts
and aerobics
that offers
an intense
cross-training
and
total-body
workout.
It blends
a mixture of
high-power
exercise
routines
that
strengthen
the body and
mind,
decrease
stress and
hone
reflexes,
while also
increasing
endurance
and
cardiovascular
power. While
kickboxing’s
roots are in
full-contact
fighting, it
has found a
safe and
very
effective
niche in the
fitness
community.
While
some
estimates of
kickboxing’s
calorie-burning
potential
have reached
as high as
500 to 800
calories per
hour,
ACE-sponsored
research
suggests
that only
very large
individuals
working out
at
exceptionally
high
intensities
are likely
to burn that
many
calories.
Instead,
a 135-pound
person is
likely to
burn 350 to
450 calories
during a
typical
50-minute
class that
consists of
a warm-up,
aerobic
period and
cool-down.
There are,
however,
other
important
factors to
consider
before
taking the
first kick.
What is
your current
fitness
level?
Keep in
mind that
many clubs
may not
offer
classes that
are based on
progression.
Even if your
current
routine
features a
hearty
combination
of
cross-training
workouts,
you may want
to take it
easy at
first, and
then build
as your body
adapts.
For this
reason, an
hour-long
session may
not be the
wisest
choice for
someone who
isn’t used
to this
level of
concentrated
activity.
Familiarize
Yourself
With the
Basics
Remember,
adequate
warm-up and
close
attention to
proper
technique
are
paramount.
Classes
should begin
with basic
stretches
and a light
cardiovascular
warm-up such
as push-ups
and jumping
jacks.
A typical
aerobic
kickboxing
routine
involves a
series of
repetitive
punches
alternating
with hand
strikes,
kicks and
then a
combination
of all
three. The
repetitions
help
participants
focus on
proper
technique
while
engaging
several
muscle
groups and
getting a
fierce
cardiovascular
workout.
After the
main section
of the
routine,
stretches
and floor
exercises
are commonly
performed as
a cool-down.
Don’t forget
to wear
loose
clothing
that allows
freedom of
movement
during your
kickboxing
workout and
drink plenty
of water.
Beginner
Beware
When
attending
your first
class, try
to avoid
these common
mistakes:
-
Wearing
weights
or
holding
dumbbells
when
throwing
punches,
which
puts
your
joints
in
danger
of
injury
-
Locking
your
joints
when
throwing
kicks or
punches
-
Overextending
kicks
(beginners
should
avoid
high
kicks
until
they get
used to
the
routine
and
become
more
flexible)
-
Giving
in to
group
peer
pressure
and
exercising
beyond
fatigue
Of
course, you
should ask
your
instructor
about his or
her
training.
Cardio
kickboxing
is a
combination
of martial
arts and
aerobics,
and employs
different
techniques
than a
“pure”
martial arts
class.
Many
teachers may
have boxing
or martial
arts
training,
but may not
have the
appropriate
class
experience
or be
properly
certified by
an
organization
such as the
American
Council on
Exercise.
Finally,
once you
understand
the basics
of this
stress-relieving,
total-body
workout, you
can kick
your way to
a new level
of fitness.
Basic
Moves and
Equipment
It may
seem awkward
at first,
but the
basic moves
in a
kickboxing
class can be
mastered
with time,
patience and
practice.
A
prepared
class will
have
mirrors, a
punching or
“heavy” bag
and hit pads
for
participants
to use.
To give
you an idea
of what to
expect in a
beginner
class, here
are two
basic
lower-body
kickboxing
moves that
work the
hamstrings,
gluteals and
quadriceps:
Roundhouse
kick—Starting
from a basic
stance (side
of body
facing bag,
knees
slightly
bent, feet
shoulder-length
apart), lift
your right
knee and
point it
just to the
right of
your target.
Pivot on
your left
foot as you
extend your
right leg.
Kick the
target with
the top of
your foot.
Side
kick—From
the basic
stance, pull
your right
knee up
toward your
left
shoulder.
Pivot on
your left
foot as you
snap your
right leg
into your
target.
Strike with
either the
outside edge
of your foot
or your
heel.
