1. What is Cardio Kickboxing?
Cardio kickboxing is a hybrid of boxing, martial arts, and aerobics that is practiced rhythmically to the beat of music. Cardio kickboxing is also known as aerobic kickboxing or fitness kickboxing. Offering intense full body and cross training, it utilizes the training routines used by martial artists in the sports of boxing and kickboxing. 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 adds to your stimulation and motivation. Unlike an aerobics class, there are numerous techniques you can learn beyond the basics to keep your interest level up. 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 with precision and power, you will strengthen your upper body and eventually see more muscle definition. Kicks will strengthen your legs. And kneeling movements (a strike where you push your bent knee up) will firm up your abdominal muscles; in fact, all of the movements, when done correctly, will turn your core into a solid foundation that will allow you to perform everyday tasks with greater ease. Many cardio kickboxing classes also include heavy bag exercises that provide additional fitness and strength training benefits due to the “resistance” when hitting or kicking the heavy punching bags.
Your cardiovascular system will also benefit. Cardio kickboxing is a truly aerobic workout: It keeps you swinging, weaving, and jumping 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 full of energy. And your increased conditioning will be accompanied by increased metabolism, which means you’ll burn more calories even when you’re not exercising.
Many people find cardio kickboxing to be 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 exercise and other cardiovascular exercises such as running or participating in an aerobics class cannot be explained by the simple “release of endorphins”. A natural high is experienced after a class that lasts for hours. Civilized, as we all have been so as not to hit each other (which, of course, is a good thing), we are still equipped with a certain natural aggression. You may find that planting your heel on a phantom enemy’s torso 10 or 20 times leaves them wonderfully calm.
3. Who should take a Cardio Kickboxing class?
Anyone who wants to get in better shape. Though 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 you a mental edge when it comes to getting more game time and performing well during real games.
Students who are homeschooled or who don’t like to participate in conventional sports programs can also reap health and fitness benefits. Exercise is important. And, because of the added self-advocacy benefit that comes as a byproduct of the program, it improves student self-esteem, channels aggressiveness, and enhances assertiveness.
It is recommended that you check with your health card provider before taking the class if you have not exercised regularly recently, and come in and talk to a teacher and watch part of a 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 hitting 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, set to dance club music. The class begins with a warm-up period, moves on to quick shadow boxing and kicking drills, then heavy bag work, and ends with some strengthening exercises and a cool-down stretch. Interspersed with this are aerobic conditioning exercises like high knees, vines, and jumping jacks.
Be prepared to feel a little awkward and lost at times, but don’t be discouraged. Even if you are a highly trained runner or have been doing aerobics for years, these movements may be new to your body. Pay attention to what feels good to you. Don’t make a movement that hurts and take breaks if you feel tired. Your muscles need time to develop their “memory,” and your reactions when the teacher tells you what to do (“jab, cross, hook, roundhouse”) 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 stance: a way of standing that maximizes balance and gives power to your movements. Your feet are shoulder-width apart and at a slight angle, one foot behind 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’ll also learn how to move, which is important because you use your momentum to generate power. This involves staying on the move while staying 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 your body’s weight and momentum, not just your arms. Engage your abdominal muscles and exhale as you twist and punch.
The punches that are usually taught are jab, cross, hook and uppercut. Kicks will include front kick, side kick, back kick, angle kick and roundhouse kick. But punches and kicks don’t come in multiples of one. You will learn kickboxing sequences, how the jab sets up the cross, sets up the hook, etc. Each hit sets up the next so you can generate much more power with combos of two or more. Your body’s torque helps create this momentum. Individual movements are worked on 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 you learn from one teacher will carry over from class to class.
6. What should I use?
Sweatshirts, shorts and a t-shirt, an aerobic dance outfit, whatever keeps you comfortable and cool. Wear well-made athletic shoes that are not overly worn. Running shoes are not ideal because they are not made 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, like a sprained knee or twisted ankle. So adopt a protective attitude towards your body.
If you have time, arrive a few minutes early to put on your wraps 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 punch so far that you lock your elbow or knee joints. Also, start by concentrating 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?
Since you’ll be exercising anyway, learning basic self-defense skills at the same time is an added benefit. Over time, you will develop strong kicking and punching skills and learn the practical application of techniques practiced in the air on the heavy bag. It takes bagwork practice to measure distance and effectively land your punch or kick flush with a target. You can’t just shadow-kickbox, you need the feedback of hitting something. Keep in mind though 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 can I get the most out of the classes?
As with any other exercise, if you want to improve your cardiovascular fitness or trim an inch here and there, you’ll need to do it regularly. Two to four sessions per week is probably optimal; Between classes it’s good to mix things up. For example, take a brisk walk or run, stretch or do yoga to increase your flexibility, or just take a day to rest.
10. How can I get more information?
Go to class!
