Are you getting tired of your aerobics class? and want a high-intensity workout that will improve your strength and flexibility while also burning fat? If you are reasonably fit, cardio-kickboxing may be for you. It is a high-intensity cardiovascular workout that combines elements of boxing, martial arts, and traditional aerobics into a 30-to-60-minute workout routine.
The majority of aerobic kickboxing classes begin with light stretches and a cardio warm-up. A typical routine consists of a series of repetitive punches, hand strikes, kicks, and other self-defense moves interspersed with a bouncing ‘base’ move, all set to powerful music. Even though one is thrusting through the air rather than working against resistance, this exercise qualifies as a total body workout because it engages several muscle groups and is intensely aerobic. Classes are followed by a cool-down period.
Cardio-kickboxing burns an average of 350 to 450 calories per hour, according to a study conducted by the American Council on Exercise (ACE).
“There are other important factors to consider before that first kick,” the ACE cautions. Aerobic kickboxing can be both effective and enjoyable if done correctly.
Here are some pointers for anyone starting this type of exercise program, but remember that beginning exercise should be the most conservative of all: –
- Consider your current fitness level. Make an aggressive martial arts-based exercise program your first foray into fitness. If you have arthritis, tight hamstrings, a stiff back, or other physical limitations, aerobic kickboxing may not be for you.
- Take it easy until your body adapts to a new type of move, even if you are in good shape and participate in cross-training programs. Before, during, and after your workout, drink plenty of water.
- When you first begin, look for a beginner class, an introductory technique class, or a progressive class in which you learn the fundamental moves and practice them at a moderate pace before incorporating them into fast combinations. If these classes aren’t available, look for a class led by an instructor that includes beginner tips for all of the moves and combinations.
- Proper stance and how to punch and kick to avoid injury are among the fundamental moves.
- If you use a workout tape at home, start slowly and pay close attention to the instructions about having fun. Working out in a room with a mirror can help you see if you’re performing the moves correctly.
- Beginners, in particular, should avoid high kicks until they become more accustomed to the routine and more flexible.
- When throwing kicks or punches, do not lock your joints.
- Kicks should not be overextended. Kicks only as high as you can raise your leg while maintaining proper body alignment. Wear lightweight athletic shoes designed for pivots and lateral movements, such as aerobic shoes. Wearing running or walking shoes on the carpet could result in a sprained ankle, according to IDEA.
- Do not overdo it with a single high-impact movement. Many experts believe that eight one-foot hops are the maximum for most people.
- Cardio-Kickboxing: What to Do and What Not to Dowering weights or holding dumbbells while throwing punches jeopardizes your joints.
- The key to avoiding injuries is to use proper techniques for each move. “Whenever you strike the air with kicks or punches, you’re working on speed and form.” You must have resistance to develop the larger muscles. Because it provides resistance, hitting a heavy (punching) bag is similar to weight training.” Keith Vital was a former world champion in karate.
- Don’t feel obligated to work out for the entire duration of a class. At this level of intensity, an hour is a long workout.
- Do not succumb to peer pressure and exercise past exhaustion.
Kick to the head
- Stand in a fighting stance with your left foot forward and your fists by your face, then shift your weight to your right foot.
- Bring your left knee up to your chest, your foot flexed, and your heel close to your glutes.
- Keep your fists up and kick straight out from the hip as if punching with your heel; immediately retract and return to fighting stance. Consider slamming a door with your foot.
Jab is a direct punch.
- In a fighting stance, place your right foot forward.
- Extend your right arm and rotate your right hip forward.
- Twist your forearm so that your fist is parallel to the floor at full extension, and your arm is in line with your shoulder.
- Recoil right away. Strike as quickly as possible while maintaining control.
Make an upward thrust with your punch.
- In a fighting stance, place your left foot forward.
- Drop your right hand slightly and bend both knees, then twist your hips to the left while thrusting your right fist straight up and forward, knuckles facing the ceiling and palm facing the body.
- Keep your left fist close to your face.
- Return to your fighting stance immediately after recoiling.
Kick to the side
- In a fighting stance, place your left foot forward.
- Turn your hips to the right and extend your right toes slightly.
- Raise your left knee toward your chest while keeping your foot flexed.
- Extend your left leg to the side, pushing through the heel and counter-balancing by leaning your entire upper body to the right.
- Keep your hands in fists near your face. Retract the kick and return to the fighting stance right away.
Repeat these moves for 2-4 minutes, one after the other, for a total workout of 10-15 minutes.
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NOTE: Before beginning a cardio-kickboxing class, or any new exercise program, consult with your doctor and obtain medical clearance.
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.