Besides keeping your body fit, this type of workout has lots of other benefits. Studies have shown that you can burn anywhere from 350 to 450 calories an hour!
Kick boxing can reduce and relieve stress. Practicing these moves can also help to improve balance, flexibility, coordination, and endurance.
Kickboxing is also a great way to get a total body workout while learning simple self-defense moves. Students say the sport helps them to feel more empowered and confident.
Kickboxing can provide you with a remarkable workout. They helps people:
• Get in the top mental and physical shape;
• Learn the conditioning secrets of fighters, who are among the best-conditioned athletes anywhere – but without having to fight;
• Strengthen their "core," to cross-train for golf, tennis, football, or other sports (where core strength is so critical);
• Learn self-defense;
• Improve self-esteem and self-confidence;
• Have fun and get away from generic training programs;and
• Tell their friends that they are doing something "cool" and different.
Cardio kickboxing classes are usually comprised of 10 to 15 minutes of warm-ups, which may include stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute workout session that includes movements such as knee strikes, kicks, and punches. Some instructors may use equipment like punching bags or jump ropes.
After this, at least 5 minutes should be devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning. Stretching is really important because beginners can strain ("pull") their muscles, and slow, proper stretching helps relax muscles and prevent injury.
Before you decide to jump in and sign up for a class, you should keep a few basics in mind:
• Fitness level.
Kickboxing is a high-intensity, high-impact form of exercise, so if you have not been active for a while you may not want to jump into this type of program right away. Start out with some type of aerobics and work you way up.
• Watch a class or two before you decide.
Try to go to a class or two before you sign up for a class, talk to the instructor and see what kind of skill levels are involved. Avoid anything that seems to be over your head.
• Join a reputable class
Look for an instructor that is certified in both fitness and has a high belt level in martial arts. Make sure you are comfortable with the instructor and surroundings of the class.
• Workout comfortably
Remember you are working out so wear comfy close that move easily. You will be kicking your legs and swinging your arms. If you are going to wear shoes, wear cross trainers or shoes that will bend easily with you. You may also want to invest in some gloves or hand wraps for punching bag work.
• Start at your own pace
The key to kickboxing cardio style is to work out at your own pace. When kicking, don’t try to kick over your head if you can even touch your toes while stretching. Pulled muscles will only side line you and take you back to where you started from. Learn the techniques properly and then work from there.
• Hydrate yourself
Drink plenty of fluids before, during, and after your class to keep you hydrated. You will loose lots of fluids due to sweating while working out.
Below is a list of a few moves that you will learn and can try at home:
• Roundhouse kick
Stand with the right side of your body facing an imaginary target with your knees bent and your feet shoulders' width apart. Lift your right knee, pointing it just to the right of the target and pivoting your body toward the same direction. Kick with your right leg, as though you are hitting the target. Repeat with your other leg.
• Front kick
Stand with feet shoulders' width apart and arms at a 90-degree angle in front of your shoulders. Bend your knees slightly, and pull your right knee up to your chest. Point your knee in the direction of an imaginary target. Then, kick out with the ball of your foot. Repeat with your other leg.
• Side kick
Start with the right side of your body facing a target. Pull your right knee up to your left shoulder, and bend your knees slightly as you kick in the direction of your target. The outside of your foot or heel should be the part that would hit the target. Repeat with your other leg.
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