Aerobic boxing combines the high-impact burn of a boxing workout with the fun and energy of group fitness. Members of an aerobic boxing class combine classic aerobic moves with the punches, footwork and body moves of boxing. In some cases, instructors also add the kicks and knee lifts of kickboxing. According to cardio kickboxing instructor Will Pleasant, these workouts build cardiovascular endurance and burn calories while strengthening and toning most muscle groups.
History
Kickboxing was the first form of boxing to be adapted for group fitness. Billy Blanks, world champion tae kwon do fighter, introduced his tae bo curriculum during the 1980s. By the mid 1990s, boxing and kickboxing cardio training had become a staple in martial arts schools and fitness clubs.
Typical Exercises
Cardio boxing classes will use the standard boxing stance--weight slightly forward on the balls of the feet--to improve mobility and work out the calves. From that stance, participants deliver single punches and combinations. Proper punches are thrown by engaging muscles along a line from the foot to punching hand, so classes work the entire body. Kickboxing aerobic classes use various kicks from kickboxing, karate and tae kwon do to add further work for the legs. In addition to boxing moves, many cardio boxing classes incorporate standard stretching and even yoga positions during the warmup and cooldown phases of class.
Benefits
According to NutriStrategy, a cardio boxing class will burn up to 600 calories per hour, depending on your weight and level of effort. Sustaining this level of aerobic exercise will improve lung capacity, increase weight loss and reduce your resting heart rate. Although not a good workout to build muscle mass, it will also improve tone, flexibility and general muscle health.
Relation to Boxing
Boxing aerobics classes use standard boxing moves and can be a helpful adjunct to boxing training, especially as applied to cardiovascular endurance. However, boxing coach Bill Packer notes that the moves are not practiced in context or with meaningful contact. Boxing aerobics, although healthy and fun, should not be considered adequate training to get in the ring.
Warnings
Boxing aerobics classes are a high-impact workout, pushing the heart and burning calories on the same level as cross-country skiing. They are not recommended as a beginning step for getting in shape. If you feel dizzy or short of breath during a boxing aerobics workout, stop exercising and take a break.
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