If this sounds good to you, keep reading to find out what you need to know before you take the kickboxing challenge.
Besides keeping your body fit, kickboxing has other benefits. According to a study by the ACE, you can burn anywhere from 350 to 450 calories an hour with kickboxing! Kickboxing also reduces and relieves stress. (There have been many nights when I instructed classes and imagined someone who pissed me off face on the bag. LOL.) Its rigorous workout — controlled punching and kicking movements carried out with the discipline and skills required for martial arts — can do wonders for feelings of frustration and anger. Practicing kickboxing moves can also help to improve balance, flexibility, coordination, and endurance.
Kickboxing is also a great way to get a total body workout while learning simple self-defense moves. Kickboxing fans say the sport helps them to feel more empowered and confident.
Although the true roots of kickboxing date back to Asia 2,000 years ago, modern competitive kickboxing actually started in the 1970s, when American karate experts arranged competitions that allowed full-contact kicks and punches that had been banned in karate.
Currently, one popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Unlike other types of kickboxing, cardio kickboxing does not involve physical contact between competitors — it's a cardiovascular workout that's done because of its many benefits to the body.
When I teach a typical 45 minute to 1 hour class I usually start with 10-15 minutes of warm-ups, which may include stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute kickboxing session that includes movements such as knee strikes, kicks (sidekicks, roundhouse kicks and front kicks), and punches. Some instructors may use equipment like punching bags or jump ropes. The last 5 minutes of my typical class is devoted to devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning. Stretching is really important because beginners can strain ("pull") their muscles, and slow, proper stretching helps relax muscles and prevent injury.
Kickboxing isn’t for everyone. But if you wish to give it a try you should know your current fitness level. Kickboxing is a high-intensity, high-impact form of exercise, so it's probably not a good idea to plunge in after a long stint as a couch potato. When you do begin kickboxing, allow yourself to be a beginner by working at your own pace and not overexerting yourself to the point of exhaustion. I tell my “newbies” to “work at their own pace” until they feel comfortable bringing it up a notch. I also suggest that before you sign up for a class “check it out first. Observe or try a class beforehand to see whether it's right for you and to make sure the instructor is willing to modify the routine a bit to accommodate people's different skill levels.
Things to remember when doing cardio kickboxing are:
1. Remember to dress comfortable. Wear loose, comfortable clothing that allows your arms and legs to move easily in all directions. The best shoes are cross-trainers — not tennis shoes — because cross-trainers allow for side-to-side movements.
2. Start slowly and don't overdo it. The key to a good kickboxing workout is controlled movement. Overextending yourself by kicking too high or locking your arms and legs during movements can cause pulled muscles and tendons and sprained knee or ankle joints. Start with low kicks as you slowly learn proper kickboxing technique. This is very important for beginners, who are more prone to developing injuries while attempting quick, complicated kickboxing moves.
3. Drink up. Drink plenty of fluids before, during, and after your class to quench your thirst and keep yourself hydrated.
4. Have FUN and get out there and jab, punch, and kick your way to fitness.
Hey kickboxing beauty! Share some updates - it's 2014 :)
ReplyDelete