If You're Bored With Your Cardio Workout, Try Kickboxing
By Teresa Ambord
Cardio kickboxing can be the best whole body workout you ever had. It combines martial arts, aerobics, and boxing, with the fun of semi-dancing.
Kickboxing increases your agility, coordination, balance, strength, and cardio fitness. And according to the American Council of Exercise (ACE) a one-hour class burns about 500-800 calories, twice as much as a regular aerobic workout. For those who have grown bored with other forms of cardio exercise, kickboxing can be a great alternative.
However...the ACE also warns that this is not a program for beginners. From the very first class you will employ a range of motion that few people are accustomed to using.
Even for the physically fit, kickboxing can be challenging, requiring a high level of endurance. If you jump in too quickly, the risk of injury is considerable.
Experts recommend that, rather than starting with kickboxing, you first take some instruction in traditional martial arts. That way you'll have the opportunity to gradually learn all the moves, like fan and hook kicks before you try to put them altogether in a class that moves to fast music.
Here are some safety tips from the experts for getting started on a rewarding kickboxing program:
- Before you begin a kickboxing program, you should already be doing some aerobic exercise a few times a week.
- Always warm up before working out.
- Don't hold or wear weights when cardio kickboxing.
- Start slowly with low, easy kicks and punches. Kickboxing classes employ full kicks and punches right from the beginning. That's where the chance for injury comes in. Instead of full movements, think easy and low at first, especially when it comes to sidekicks and roundhouses. In general, do what feels right for you.
- When you kick, don't overextend. Don't lock your joints. Instructors ask you to remember that kicks and punches can be weapons. But this is a cardio class, not a self-defense program. Instead of thinking of yourself kicking at an opponent's face, imagine kicking the legs. Remember, you're working out, not fighting for your life.
- Limit your kickboxing workouts to no more than three per week. Unless your are also doing some other form of martial arts you should probably start with one, and build up to three maximum.
- In between kickboxing workouts, find another workout that is less intense and can allow you to recover.
- Find a qualified instructor who will train you progressively. Preferably your instructor will be certified through ACE.
- Wear good athletic shoes that allow you to pivot and move laterally. Don't do kickboxing barefoot on carpet or you could sprain an ankle.
- In your alternate workout program, emphasize strength and stability if they are not part of your kickboxing workout.
- If you find kickboxing moves too challenging, start with traditional martial arts.
- Take the time to cool down with five to ten minutes that you can use to concentrate on strength training and abdominal exercise.
Once you've learned the basic movements and can put them together quickly, kickboxing can be tremendously fun as well as an effective fitness program.