Basics of Cardio Kickboxing for Beginners
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?
Sounds appealing, does it not? Then read more for some important pointers before you jab your way into the kickboxing excitement.
About 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.
About 5 minutes of cool down and 10 minutes of stretching and muscle conditioning typically succeed the cardiovascular portion of the class. Stretches are actually essential because beginners almost surely strain their muscles. Thus, slow and correct stretching out help loosen the muscles and prevent injuries.
Videos or DVDs are available if you are curious about checking out a cardio kickboxing routine in your home.
Fundamentals of Kickboxing
Before you choose to enroll at a class, keep some basic guidelines in mind. These are:
* Be aware of your present fitness level.
Cardio-Kickboxing is a high-impact and high-intensity type of work out, therefore, it is not a great concept to jump in after an extended period of inactivity. You might try start with something less strenuous such as a low-impact aerobic exercise program. Work your way up to a greater level of stamina. When you do start kickboxing, oblige yourself to be a novice by working at your own level of endurance. Never work yourself to nausea or dizziness.
* Check it out before signing up.
If it is at all possible, observe or try a class beforehand to see whether it is right for you. The instructor should be prepared to modify the routine in order to adjust to the different abilities and level of fitness of the participants. Stay away from classes that seem too complex, move too fast or do not provide the opportunity for any 1-on-1 instruction during or after the class.
* Search for a class act.
Find an instructor who is certified by a fitness certification group such as the American College of Sports Medicine (ACSM).
Try to start at a stage that suits you and slowly progress to an increasingly intense kickboxing class. Several classes need intermediate levels of fitness and meet two to three times each week.
* Comfort is key.
Wear unrestrained, relaxed workout clothes that allow your legs and arms to maneuver easily in all directions. The best footwear is cross-trainers because they allow for side-to-side cushioning. Gloves or hand wraps are from time to time used during class. You can be in a position to buy these at the gym where the classes are held. Call your instructor ahead of time and ask about dress codes and accessories that you will need so that you may be fully prepared for class.
* Do not overdo it and start slowly.
The key to a skillful kickboxing workout is control. Overextending and kicking excessively high or locking your arms and legs during movements can cause pulled tendons and muscles or sprained ankle joints. Start with low lying kicks until you can master proper kickboxing methods. Many beginners are vulnerable to injuries while attempting rapid and complex kickboxing movements.
* Drink plenty of liquids.
To quench your thirst and provide you with enough hydration, drink loads of liquids especially water, before, during, and after your class.
* Speak to your physician
It is always a good idea to speak with your doctor and have a physical exam before you set about any sort of workout plan notably one with a lot of aerobic activity much like kickboxing. This is extremely crucial if you have any deep-rooted conditions such as asthma or high blood pressure or if you are extremely overweight.
Why Kickboxing?
Besides keeping you fit, kickboxing has other advantages. According to an analysis by the American Council on Exercise (ACE), you can torch approximately 350 to 450 calories an hour with kickboxing!
Besides, it also reduces and relieves stress. The vigorous, controlled kicking and punching movements executed with the mastery required for martial arts discipline, can do wonders for emotions of distress and frustration. Perfecting kickboxing moves can also aid to enhance stamina, balance, agility and flexibility.
In addition, you can learn simple self-defense moves while you get a full body workout. Kickboxing fans say that the sport assists them in feeling more in control and powerful.
Indeed, go out there and kick and punch your way to better health.
Rochester NY Health and Fitness Center, Certified Personal Trainers of Rochester NY and Athletic Clubs Rochester NY provide members quality service in fitness.
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