Kickboxing is a full-body cardiovascular workout that combines using your hands, elbows, knees and feet. According to "Kickboxing Fitness," kickboxing provides health benefits including increased flexibility, strength, improved coordination, sharper reflexes and improved cardiovascular fitness. Combining upper and lower body movements together with various speeds and combination of punches and kicks allows for a great workout. Understanding more about kickboxing and what to expect can help you understand how kickboxing is an important part of fitness.
Fitness
Fitness kickboxing classes can be found at the majority of health clubs with certified instructors who will make sure you are performing the moves correctly. The focus is combining cardiovascular endurance with strengthening muscle groups. Kickboxing provides a fun way for you to increase your activity level while enjoying the benefits of increased joint flexibility from the various punches and kicks. Performing various combinations and jump roping will increase your cardiovascular endurance. According to "Kickboxing Fitness," a 60-minute boxing training session is equivalent to running for 60 minutes at 5.6 mph on a treadmill.
Movements
Muscle groups work together sequentially for punches, kicks and combinations. Kickboxing is great for cardiovascular fitness and muscular strength since so many muscles are required for movements. For example a punch is a simultaneous combination of your elbow joint extending, shoulder joint flexing, shoulder blades rotation outwards, torso flexing and rotating, hips extending, knees extending and your ankles flexing. Since you are always in motion and using a variety of muscles, a 45- to 60-minute kickboxing class can burn off 600 to 800 calories, according to Ross O'Donnell.
Equipment vs. No Equipment Classes
Prior to using equipment, warm up your body by performing cardiovascular exercises for at least five minutes will reduce your risk for injury. Equipment based classes allow you to perform kickboxing drills on speed bags, heavy bags, punching mitts, kicking pads and use jump ropes. Typically you will learn footwork, punches, kicks and combinations prior to performing the same drills on the equipment. In a nonequipment class, you would be led through a warm-up and kickboxing drills with an instructor in an aerobics classroom with mirrors. Movements are based off 32-count phrasing and can be as slow or as fast as the tempo is.
Frequency
Performing kickboxing routines on non-consecutive days is recommended to give your musculoskeletal system adequate time to adapt and recover. Kickboxing can be as intense a workout as you make it and will use different muscles because of all the angles, quick transitions and numerous movements involved. Typical muscles targeted during kickboxing include the abdominals, shoulders, hips, thighs and calves.
Time
Typical kickboxing workouts last from 45 to 90 minutes with devoted time to a warm-up, conditioning, strengthening, cool-down and stretching. Typical aerobic portions last around 20 minutes, which can include higher-intensity anaerobic portions for short periods.
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