KICKBOXING

Want a High-Energy, Total Body Workout? Kickboxing Burns Calories, Reduces Stress, and Boosts Confidence

Kickboxing is among the most popular form of cardiovascular exercise classes found at most gyms and health clubs, and for good reason.  This high-energy workout—a combination of boxing, martial arts, and aerobics—offers a total body workout, including core to arms, shoulder, thighs, and buttocks.  The American Council on Exercise (ACE) estimates the average 135-pound person will burn from 350 to 450 calories during a typical 50-minute kickboxing class.  And cardio kickboxing classes that incorporate jumping jacks and other moves along with kickboxing’s array of punches, jabs, and kicks may burn as many as 500 calories per class.

Another great bonus that comes from taking a kickboxing class: all that controlled punching and kicking is a great stress reliever, along with banishing feelings of frustration or anger.  Kickboxing, like all aerobic exercise, helps release endorphins that boost your mood and your overall sense of confidence.  And if you’ve fallen into a rut with your exercise routine, usually running, biking, or using the cardio machines at the gym, kickboxing is a perfect cross-training workout that will use different muscles, blast those calories, and challenge both body and mind.

What is a Kickboxing Class Like?

Most kickboxing classes start out with 10 minutes or so of warm-up exercises such as stretching and loosening up the shoulders, back and legs.  A typical kickboxing routine includes different combinations of punches, jabs, and kicks, all very focused on the proper technique and posture.  A good cardio kickboxing session will last about 30 minutes, set to upbeat, fast-paced music, much like a standard aerobics class.  Then, depending on the class, you may move to mats on the floor to do more strengthening exercises such as push-ups and sit-ups.  Some kickboxing classes even include a punching or “heavy” bag to hit.  A five-minute cool down is usually part of the class. 

When looking into kickboxing classes, find out whether the instructor has boxing or martial arts experience and is certified by the ACE as a fitness instructor.  Don’t push yourself to do the highest kicks or practice unfamiliar moves during your first few classes.  Take the time to learn by working at your own pace and taking breaks when you need them.  Wear comfortable, loose clothing that allows you to move freely, and cross trainers rather than running shoes, as they’re better for side-to-side movement.   Always drink plenty of water before, during, and after kickboxing class; it’s guaranteed you’ll work up quite a sweat!

Health Benefits of Kickboxing

In addition to offering a total body workout, kickboxing workouts provide many other health benefits:

• An excellent workout for the heart that can help to lower blood pressure.

• Improved coordination.  Kickboxing will not only tighten your core, but it can improve hand-eye coordination and quicken your reflex and coordination skills.

• Better posture.  Because it’s a total body workout, kickboxing forces you to use your abdominal and other core muscles to remain upright while you’re moving other parts of your body. 

• Kickboxing’s high-energy routines will enliven your fitness program and give you more energy and stamina.

• Weight loss and control.  Kickboxing’s awesome ability to burn calories can, along with a healthy diet, help you to lose or maintain weight.

For a demonstration of some key kickboxing moves, go here. Adding regular kickboxing classes to your fitness routine will lift your spirits and give you one of the best complete body workouts ever.

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Article Written By: Julie Mitchell; Julie is an accomplished writer from San Francisco who loves ballet, yoga, walking, cooking and reading. Her experience as a wife and mother of two lend to her articles and blogs for DivaVillage.com and VillageMAMA.com in the areas of wellness, fitness, beauty, parenting and food.