Basics of Cardio Kickboxing for Beginners

Monday, February 8th, 2010 at 6:23 pm

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Are you searching for a full body exercise routine that will kick your butt? Would you like a means to improve your staying power, strength and flexibility while moving to your favorite dance mixes?

If this is what you are looking for in a workout, then keep on reading to decide what you need to know before you dive into the kickboxing fitness craze.

What Is Kickboxing?

The karate masters outlawed full-contact punches and kicks in the early 1970s. Therefore, contemporary recreational kickboxing was created when American karate professionals promoted competitions that allowed full-contact hitting.

As a consequence of health and well being issues, protective apparel, padding and security measures were incorporated into the sport throughout the years. Therefore, the distinct forms of competitive kickboxing were born. The different schools of competitive kickboxing are dissimilar in the amount of physical contact, which are allowed amongst the rivals and in the techniques which are used.

Presently, one popular form of kickboxing is called cardiovascular, cardio or aerobic kickboxing. This category of kickboxing blends components of martial arts, boxing, and aerobic exercises to render overall physical fitness, endurance and toning. Separate from other kinds of kickboxing, cardiovascular kickboxing does not require physical contact among the participants. It is, therefore, a cardiovascular workout instead of a martial art.

Cardio-kick classes ordinarily start with about 10 minutes of warm-ups. The warm-up may comprise stretching out and other traditional exercises (i.e., push-ups, lunges and body squats). This is followed by a 30-35 minute high-intensity cardiovascular kickboxing session. Techniques involve movements like kicks, knee strikes, elbow jabs and punches. Some kickboxing teachers may use equipment such as jump ropes, stability balls or heavy bags.

The cardio section is then succeeded by about 5-10 minutes of cooling, stretch and muscle conditioning. Stretching out is really essential because beginners may pull or overuse their muscles. Hence, slow and correct stretching out helps relieve the muscles and prevents harm.

Videos or DVDs are available if you are curious about checking out a cardio kickboxing routine in your home.

The Basic Principles of Kickboxing

Before you determine to jump into and enroll at a class, you ought to keep a few basic ground rules. They are:

* Know your present fitness level.

Before anything else, do not plunge in after a long spell as a couch potato because kickboxing is a high-intensity, high-impact form of physical exercise. You may try getting ready by taking a low-impact aerobic exercise course or a less physical variety of exercise. Allow yourself to be a beginner when you do try out kickboxing. Work at your own personal speed. Do not overwork yourself to the point of exhaustion or nausea.

* Check it out before signing up.

Observe or try out a class in advance if your instructor will allow it to ascertain whether kickboxing is right for you. Make certain that the teacher is prepared to adjust the regime a trifle to accommodate the different skill levels of the participants. If the classes appear to move too fast, are too complex, or do not provide the chance for any 1-on-1 instruction during or after the class, you should definitely stay away from them.

* Search for a class act.

Look for a teacher who is registered by an organization like the National Academy of Sports Medicine (NASM).

Your starting point should befit you. You can then gradually progress to a more intense, fast-paced cardiovascular workout. Various classes require intermediate fitness levels and meet 2 to 3 times a week.

* Comfort is vital.

Wear unconstrained; comfortable clothing that permit both legs and arms to swing with ease in different directions. The best sneakers are cross-trainers because they provide side-to-side movements. Your boxing gloves or hand wraps are occasionally used during class. You may be able to buy these at the place where the classes are taking place. Give your instructor a call beforehand so that you could be fully prepared for class.

* Do not overdo it and start slowly.

The key element to a skillful kickboxing drill is controlled and precise movements. Overexerting yourself by kicking excessively high or locking your arms and legs while exercising can lead to ripped tendons and muscles and sprained ankle joints or knees. Set out with low-set kicks as you gradually learn the correct kickboxing methods and techniques. This is very important for the novice, who is highly susceptible to get injuries while attempting fleeting and complicated kickboxing moves.

* Drink plenty of liquids.

Drink plenty of liquids before, during, and after your class to relieve you of your thirst and stay hydrated.

* Talk to your doctor

It is generally a great idea to see your doctor and have a full physical examination before you begin any sort of physical exercise plan especially one with a great deal of aerobic activity such as kickboxing. This is very important if you have any chronic medical conditions like heart murmurs or asthma or if you are highly overweight.

Why Pick Kickboxing?

Besides keeping your body fit, kickboxing has quite a few more advantages. You can burn approximately 350 to 450 calories in one hour with kickboxing, according to a study conducted by the ACSM.

Kickboxing relieves and decreases stress. The rigorous, methodical boxing and kicking moves along with the mastery needed for martial arts can do wonders for mental states of anger and anxiety. Rehearsing kickboxing moves can also help to increase flexibility, coordination, strength and cardiovascular fitness.

In addition, kickboxing is a great way to get a total body workout while discovering clear self-defense movements. Kickboxing fans say that the art of kickboxing assists them in feeling more empowered and confident.

Well, what are you waiting for? Go out there and kick, jab and punch your way to better health.

Fitness Centers of Rochester NY, Rochester NY Athletic Club for Women and Weight Loss Centers of Rochester provide health and fitness services to its members.

categories: cardiovascular exercises, kickboxing, turbo-kickboxing, cardio-kickboxing in Rochester NY, aerobics programs, high-intensity workouts