(The review does not cover Kickboxing as a participating/viewing sport. It is solely about kickboxing as a workout/ exercise. Those seeking information on the former won’t find this useful)
For a complete body workout that totally kicks butt, increases stamina, flexibility, and strength, and breaks the monotony of pumping iron in a gym, join a Kickboxing program and kick n punch your way to fitness. Aerobic/Cardio kickboxing is a popular form of kickboxing that combines elements of boxing, martial arts, and aerobics –a complete workout with manifold benefits to the body as these:-
~ An hour of a kickboxing workout, burns 350 to 450 calories.
~ Practicing kickboxing moves helps improve balance, flexibility, coordination, and endurance.
~ Being a rigorous workout that combines controlled punching and kicking movements carried out with the discipline and skills required for martial arts, kickboxing is known to reduce and relieve stress, and eliminates feelings of frustration and anger.
~ Achieve a dramatic shedding of excess fat.
~ Breathing techniques involved in kickboxing, enhance lung capacity and heart function.
~ Muscle toning, conditioning and overall body flexibility:-
One of the first benefits of kickboxing classes improved shape. Regular practice of this workout results in strong, fit, toned, and attractively shaped bodies. While pumping iron does lead to increase in bulk, kickboxing imparts the body with flexibility, lessens stiffness, increases range of motion and gives feeling of well being from better circulation. Hitting the heavy bag is a form of resistance training, which builds strength in arms, develops hand speed. The kicking drills develop leg power and improve overall balance, the crunches and abdominal exercises involved strengthen the abs.
~ Kickboxing is also a great way to learn simple self-defense moves, making you feel more empowered and confident.
~ Even when done at the fag end of the day, an hour of a kickboxing workout is invigorating, banishes fatigue and revs you up to start the day all over again.
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Before you decide to sign up for a class:
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Not for couch potatoes
Kickboxing is to be begun as an enhancement to an ongoing regular workout schedule. Since it is a high-intensity, high-impact form of exercise, it is not a good idea to plunge into it after a long stint as a couch potato. Before taking up Kickboxing, prepare for a few months with a low-impact aerobics course, or mild to moderate weight training, and then subsequently work up to a higher level of endurance required for kickboxing.
Ask your doctor
Before beginning any type of intensive exercise program like kickboxing, it is advisable to see your doctor for a complete physical exam. This is extremely important if you have any medical conditions such as asthma, diabetes, osteo/rheumatoid arthritis, chronic anemia, blood pressure or are extremely overweight or a heavy smoker.
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Once You Decided To Join
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Check its suitability for you before signing up
Try out a class beforehand to see if it’s right for you, if the instructor accommodates people with different proficiency levels. Avoid classes that seem to move too fast, are too complicated, or don’t provide the chance for any individual instruction.
Background check your instructor and his credentials
Look for an instructor who has a high-level belt in martial arts and is certified as a fitness instructor. An instructor must offer progressive teaching, giving you personalized and specific instructions for modifying moves according to your level of ease.
Select a class that has not more than 10 participants to get a good amount of attention from your instructor.
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As a beginner
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Work at a beginners pace without overexerting yourself to the point of exhaustion. Remember to breathe in while making the impact and breathe out while releasing. Breathe only through the nose. Breathing through mouth will exhaust you much faster.
Don't overdo it
The key to a good kickboxing workout is controlled movement. Start with low kicks. Overextending yourself by kicking too high can cause pulled muscles and tendons and sprained knee or ankle joints. Kickboxing produces strenuous impacts on the lower back, elbows, neck n shoulders, so unless you progressively develop the necessary strength and stability to perform and sustain these moves, you will be at risk of injury. Even very fit exercisers can be challenged by their first class.
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Divide your kickboxing workout
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Warm Up
Cardio kickboxing workouts are usually comprised of 10 to 15 minutes of warm-ups, which include mild to intense stretching and other traditional exercises such as jumping jacks, push-ups and ab. crunches.
The main course
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.
Cool down/ breathing session
After this, at least 5 minutes should be devoted to cooling down, followed by about 10
minutes of stretching and muscle conditioning. Beginners are prone to strained muscles, so slow, proper stretching helps relax muscles after vigorous activity.
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WHILE IN CLASS
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Do not punch or kick aimlessly. Always visualize an opponent, and be aware of the point of contact (part of the opponents body that you are hitting). Visualization ensures good balance and does not allow you to lose control of your limbs.
Too many repetitions on the same arm or leg are a common cause on injury. Not more than 10-15 kicks with the same leg, and not more than 30 seconds of punching with the same arm are recommended.
Ideally, the moves are not to be done repetitively to fast music. Personally I prefer the more traditional school of kickboxing where the area of learning is treated as a temple.
Drink adequate amounts of water before, during, and after your class to quench your thirst and keep yourself hydrated.
Loose, comfortable clothing that allows your arms and legs to move easily in all directions. The best shoes are trainers that allow for side-to-side movements. You could even go barefoot.
If tired on a particular day, modify the moves. Don’t get carried away by the mob like atmosphere in class, and if something hurts, don’t do it
Start with only one workout per week and gradually build up to not more than three per week
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Kickboxing is a complicated yet extremely pleasurable form of exercise because the range and planes of motion differ from what most people are used to, motions one could not think of conducting are taught and it’s a high to perfect them. Once you get into it, its much more addictive than any other form of exercise.
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