Are you looking for a total body workout that totally kicks butt? How about a way to increase your stamina, flexibility, and strength while listening to your favorite dance mixes? If this sounds good to you, keep reading to find out what you need to know before you take the kickboxing challenge.
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.
Because of health and safety concerns, padding and protective clothing and safety rules were introduced into the sport over the years, which led to the various forms of competitive kickboxing practiced in the United States today. The forms differ in the techniques used and the amount of physical contact that is allowed between the competitors.
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.
Cardio kickboxing classes are usually comprised of 10 to 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, and punches. Some instructors may use equipment like punching bags or jump ropes.
After this, at least 5 minutes should be 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.
The Basics: Before you decide to jump in and sign up for a class, you should keep a few basic guidelines in mind:
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. You might try preparing
yourself by first taking a low-impact
aerobics course or less physical form of
exercise and working up to a higher
level of endurance. 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.
Check it out before you sign
up. If possible, 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. Try to avoid
classes that seem to move too fast, are
too complicated, or don't provide the
chance for any individual instruction
during or after the class.
Find a class act.
Look for an instructor who has both a
high-level belt in martial arts and
is certified as a fitness instructor by
an organization such as the American
Council on Exercise (ACE). Also, try to
start at a level that suits you and
slowly progress to a more intense,
fast-paced kickboxing class. Many
classes call for intermediate levels of
fitness and meet two to three times a
week.
Comfort is key. 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. Gloves or hand
wraps are sometimes used during classes
- you may be able to buy these where
your class is held. Give your instructor
a call beforehand so you can be fully
prepared.
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.
Drink up. Drink
plenty of fluids before, during, and
after your class to quench your thirst
and keep yourself hydrated.
Talk to your doctor.
It's always a good idea to see your
doctor and have a complete physical exam
before you begin any type of exercise
program - especially one with a lot of
aerobic activity like kickboxing. This
is extremely important if you have any
chronic medical conditions such as
asthma or diabetes or are very
overweight.
Moves You Can Use: Here are a few moves that you can try at home:
Roundhouse kick:
Stand with the right side of your body
facing an imaginary target with your
knees bent and your feet shoulders'
width apart. Lift your right knee,
pointing it just to the right of the
target and pivoting your body toward the
same direction. Kick with your right
leg, as though you are hitting the
target. Repeat with your other leg.
Front kick: Stand
with feet shoulders' width apart and
arms at a 90-degree angle in front of
your shoulders. Bend your knees
slightly, and pull your right knee up to
your chest. Point your knee in the
direction of an imaginary target. Then,
kick out with the ball of your foot.
Repeat with your other leg.
Side kick: Start with
the right side of your body facing a
target. Pull your right knee up to your
left shoulder, and bend your knees
slightly as you kick in the direction of
your target. The outside of your foot or
heel should be the part that would hit
the target. Repeat with your other leg.
Why Kickboxing?: Besides keeping your body fit, kickboxing has tons of 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. 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.
So get out there and jab, punch, and kick your way to fitness.
