If you've glanced at a class schedule at your gym or physical education department at your university, you've probably noticed kickboxing classes on the agenda. Add some variety to your workout routine by giving kickboxing a try. You'll get a high-intensity cardio workout while developing strength, stamina, balance, power and confidence.
History
Kickboxing dates back more than 2000 years to the self-defense practice of muay thai in Thailand and East Asia. Prominent fighters, including Bruce Lee, helped popularize full-contact karate, or kickboxing, in the United States in the 1970s. When first introduced, athletes from traditional martial arts backgrounds turned to boxing gyms to develop punching power and endurance.
Equipment
Most kickboxing classrooms come equipped with mirrors for students to practice form and a heavy bag for punching and kicking practice. When punching a bag or sparring in a ring, participants wear cloth wraps around the knuckles and a pair of boxing gloves. The gloves, weighing anywhere from 12 ozs. to 20 ozs., add resistance to your movements while protecting the hands while punching. Various protective equipment, such as shin guards, padded vests and helmets, may be worn when practicing techniques with other participants.
Health Benefits
Researchers at the American Council on Exercise, or ACE, found that a 135-pound person can burn between 350 calories and 450 calories during a typical 50-minute kickboxing session. Kickboxing elevates your heart rate much like high-intensity interval training, providing an anaerobic workout to boost your metabolism. You'll develop strength in your upper body and core as you work against the resistance of the gloves and a heavy punching bag. Most kicks and punches engage multiple muscle groups at the same time for a total-body workout.
Basic Class Structure
Kickboxing classes should begin with a light cardio warm-up and plenty of stretching. The actual routine usually involves a repetitive series of punches and kicks that focus on technique. Depending on the focus and level of the class, participants may spend time sparring with a partner to practice punching and kicking techniques. The class should end with a cool-down and additional stretching.
Dangers
Sprains of the knee, ankle and back are the most common injuries in participants of kickboxing, reports researchers at the East Stroudsburg University of Pennsylvania. The researchers suggest selecting music speeds below 140 beats-per-minute to reduce injury rates. Be aware of your fitness level when you're getting started. Avoid locking your joints during punches and kicks and keep your kicks low until you familiarize yourself with the routines and build flexibility. Although holding or wearing weights during a routine intensifies the exercise, it also increases the likelihood of injury to your joints, says the ACE.
Posted in: Kickboxing