Top 10 cardio kickboxing questions
1. What is Cardio Kickboxing?
Cardio kickboxing is a hybrid of boxing, martial arts, and aerobics performed rhythmically to music. Cardio kickboxing is also known as aerobic kickboxing or fitness kickboxing. Offering intense cross-training and full-body training, it utilizes the training routines used by martial artists in boxing and kickboxing sports. The goal is not to make you a “fighter,” but to provide a balanced overall program that combines cardio-aerobic training with self-defense techniques. There is no physical contact in the class, it is offered as an alternative to conventional aerobics.
Unlike a traditional martial arts class, music increases your stimulation and motivation. Unlike an aerobics class, there are numerous techniques you can learn beyond the basics to maintain your interest level. Classes go by quickly because there is so much to do.
2. What are the benefits of Cardio Kickboxing?
These classes give you a full-body workout and improve your fitness, flexibility, coordination, and balance. If you hit the punches with precision and power, you will strengthen your upper body and eventually see more muscle definition. The kicks will strengthen your legs. And kneeling movements (a blow where you push your bent knee up) will firm your abdominal muscles; in fact, all movements, when done correctly, will turn your torso into a solid foundation that will allow you to perform day-to-day tasks with greater ease. Many cardio kickboxing classes also include bag work that provides additional strength and fitness training benefits due to the “stamina” when hitting or kicking heavy punching bags.
Your cardiovascular system will also benefit. Cardio kickboxing is a truly aerobic workout – it keeps you swinging, rocking, and jumping in between punches and kicks, so your heart rate stays elevated for most of the session. A good class will leave you drenched in sweat and energized. And your increased conditioning will be accompanied by a higher metabolism, which means you’ll burn more calories even when you’re not exercising.
For many people, cardio kickboxing is a great way to release stress. Relieving stress and channeling aggression can be just as beneficial as physical exercise itself. The physiological difference between this workout and other cardiovascular workouts, such as running or participating in an aerobics class, cannot be explained simply by simple “endorphin release.” A natural high is experienced after a class that lasts for hours. Civilized, as we’ve all been so as not to hit each other (which is, of course, a good thing), we’re still equipped with some natural aggression. You may find that placing your heel on a phantom enemy’s torso 10 or 20 times leaves him wonderfully calm.
3. Who should take a cardio kickboxing class?
Anyone who wants to get in better shape. Although designed primarily for adults, cardio kickboxing classes can also benefit teens. Student athletes can train to improve their fitness and conditioning. And the resulting boost in self-confidence gives a mental advantage when it comes to getting more playtime and performing well during real games.
Students who are homeschooled or who dislike participating in conventional athletic programs can also reap health and fitness benefits. Exercise is important. And, because of the added self-defense benefit that is a by-product of the program, it improves student self-esteem, channels aggressiveness, and improves assertiveness.
It is recommended that you check with your health card provider before taking the class if you have not been exercising regularly recently, and that you come and talk to a teacher and view part of the class if you have any other questions or concerns.
4. What should I expect in a cardio kickboxing class?
A typical class lasts just over an hour. If you are going to hit bags, before class, participants wrap both hands in cloth bandages to help protect the knuckles and support the wrists (the instructor will show you how). Then, with everyone in front of the mirror, a teacher guides the group through specific punches and kicks, to the rhythm of dance club music. The class begins with a warm-up period, moves on to quick shadow boxing and kicking exercises, then to heavy bag work, and ends with some strength-building exercises and a cool-down stretch. Interspersed with this are aerobic conditioning exercises like high knees, grapevines, and jumping jacks.
Be prepared to feel a little clumsy and lost at times, but don’t be put off. Even if you are a very conditioned runner or have been doing aerobics for years, these movements may be new to your body. Pay attention to what feels right to you. Don’t make a movement that hurts and take breaks if you feel tired. Their muscles need time to develop their “memory”, and their reactions when the teacher says what to do (“jab, cross, hook, roundabout”) will be slow at first. By the second or third class, the discomfort will begin to dissipate.
5. What will I learn?
The first thing you’ll learn is posture, a way of standing that maximizes balance and empowers your movements. Their feet are shoulder-width apart and at a slight angle, one foot apart from the other. Your fists are around your cheekbones to protect your face (don’t hunch your shoulders). This is the position you will return to after each punch and kick.
You will also learn to move, which is important because you use your momentum to generate energy. This involves staying on the move while standing upright on the balls of your feet, allowing you to act or respond much more efficiently. The general rule of thumb for a powerful punch is to use the weight and momentum of your body, not just your arms. Engage your abdominal muscles and exhale your breath as you twist and punch.
The punches that are generally taught are the jab, the cross, the hook, and the uppercut. The kicks will include the front kick, side kick, back kick, angle kick, and round kick. But punches and kicks just don’t come in multiples of one. You will learn the kickboxing sequences, how the jab prepares the cross, prepares the hook, etc. Each hit sets up the next so you can generate much more power through combos of two or more. Your body’s torque helps create this momentum. Individual movements are worked in quickly executed combinations (for example: jab, cross punch, hook, uppercut, front kick).
Different instructors have different views on what they teach and the subtleties of the techniques, but the basics that you learn from a teacher will stick with all classes.
6. What should I wear?
Sweatshirts, shorts and a T-shirt, an aerobic dance outfit, whatever keeps you comfortable and cool. Wear well-made athletic shoes that are not too worn. Running shoes are not ideal because they are not designed for side-to-side movements. Basketball, tennis, or other shoes designed for pivots and lateral movements are best. It is also very important that your shoes are clean. Bare feet are fine too.
7. Could it hurt me?
Yes. If you’re not careful, you could end up with a sore elbow or wrist, a pulled muscle, or one of the injuries that commonly occur in aerobics classes, such as a sprained knee or sprained ankle. So adopt a protective attitude towards your body.
If you have time, arrive a few minutes early to put on the bandages and warm up by gently stretching your legs (especially the front and back of your thighs) and shoulders. Make sure you are and stay well hydrated.
During class, be sure to stop the movement of each punch or kick before the joint is fully extended. Never kick or strike so far that it blocks your elbow or knee joints. Also, start by focusing on kicking low and with control. Respect the limits of your body. Sure, you can change those limits, but it will take time, dedication, and a realistic attitude.
8. Will Cardio Kickboxing give me skills to defend myself?
As it will work anyway, learning basic self defense skills at the same time is an added benefit. Over time, you will develop strong kicking and hitting skills and will learn the practical application of techniques practiced in the air with the heavy bag. It takes work practice to measure distance and effectively land your punch or kick flush with a target. You just can’t just hit the shadow, you need the feedback to hit something. However, keep in mind that the focus is on conditioning and not self defense, if you really want to learn self defense tactics take martial arts or self defense classes.
9. How to make the most of the classes?
As with any other exercise, if you want to improve your cardiovascular condition or cut an inch here and there, you will have to do it regularly. Two to four sessions a week is probably optimal; between classes it is good to mix things up. For example, take a brisk walk or run, do some stretching or yoga to increase your flexibility, or just take a day to rest.
10. How can I get more information?
Go to a class!