Kick Your Way Fit
| *
Consult a general practitioner before attempting this exercise |
|
|
 |
Are you bored with your current fitness routine?
It may be time to kick your way to one of the hottest workouts around.
Kickboxing, also referred to as boxing aerobics and cardio kickboxing, is a
hybrid of boxing, martial arts and aerobics that offers an intense
cross-training and total-body workout. It blends a mixture of high-power
exercise routines that strengthen the body and mind, decrease stress and hone
reflexes while increasing endurance and cardiovascular power. While
kickboxing's roots are in full-contact fighting, it has found a safe and very
effective niche in the fitness community.
While some estimates of kickboxing's calorie-burning potential have reached as
high as 500 to 800 calories per hour, ACE research suggests that only very
large individuals working out at exceptionally high intensities are like to
burn that that many. Instead, a 135-pound person is likely to burn 350 to 450
calories during a typical 50-minute class that consists of a warm-up, aerobic
period and cool-down. There are, however, other important factors to consider
before taking the first kick.
Familiarize yourself with the basics
Remember, adequate warm-up and close attention to proper technique are
paramount. Classes should begin with basic stretches and a light cardiovascular
warm-up such as pushups and jumping jacks. A typical aerobic kickboxing routine
involves a series of repetitive punches alternating with hand strikes, kicks
and then a combination of all three. The repetitions help participants focus on
proper technique while engaging several muscles groups and getting a fierce
cardiovascular workout. After the main section of the routine, stretches and
floor exercises are commonly performed as a cool-down.
Don't forget to wear loose clothing that allows freedom of movement during your
kickboxing workout and drink plenty of water.
Beginner beware
When attending your first class, try to avoid these common mistakes Wearing
weights or holding dumbbells when throwing punches, which puts your joints in
danger of injury Locking your joints when throwing kicks or punches.
Over-extending kicks (Beginners should avoid high kicks until they get used to
the routine and become more flexible.)
Giving in to group peer pressure and exercising
beyond fatigue.
And of course, you should ask your instructor about their training. Cardio
kickboxing is a combination of martial arts and aerobics, and employs different
techniques from a "pure" martial arts class. Many teachers may have boxing or
martial arts training, but may not have the appropriate class experience or be
properly certified. Finally, once you understand the basics of this
stress-relieving, total-body workout, you can kick your way to a new level of
fitness
Basic moves and equipment
It may seem awkward at first, but the basic moves in a kickboxing
class can be mastered with time, patience and practice. A prepared class will
have mirrors, a punching or "heavy" bag and hit pads for participants to use.
Here are two basic lower-body kickboxing moves that work the hamstrings,
gluteals and quadriceps.
The Roundhouse Kick - Starting from a basic stance (side of body facing bag,
knees slightly bent, shoulder-length apart), lift your right knee and point it
just to the right of your target. Pivot on your left foot as you extend your
right leg. Kick the target with the top of your foot.
|
|
