Knock the boring out of Fitness

Are you bored with your current fitness routine?

It may be time to kick your way to one of the hottest workouts around. Kickboxing, also referred to as boxing aerobics and cardio kickboxing, is a hybrid of boxing, martial arts and aerobics that offers an intense cross-training and total-body workout.

It blends a mixture of high-power exercise routines that strengthen the body and mind, decrease stress and hone reflexes while increasing endurance and cardiovascular power. While kickboxing’s roots are in full-contact fighting, it has found a safe and very effective niche in the fitness community.

While some estimates of kickboxing’s calorie-burning potential have reached as high as 500 to 800 calories per hour, ACE-sponsored research suggests that only very large individuals working out at exceptionally high intensities are like to burn that that many.

Instead, a 135-pound person is likely to burn 350 to 450 calories during a typical 50-minute class that consists of a warm-up, aerobic period and cool-down. There are, however, other important factors to consider before taking the first kick.

What is your current fitness level?

Keep in mind that many clubs may not offer classes that are based on progression. Even if your current routine features a hearty combination of cross-training workouts, you may want to take it easy at first, then build as your body adapts.

For this reason, an hour-long session may not be the wisest choice for someone who isn’t used to this level of concentrated activity.

Familiarize yourself with the basics

Remember, adequate warm-up and close attention to proper technique are paramount. Classes should begin with basic stretches and a light cardiovascular warm-up such as pushups and jumping jacks.

A typical aerobic kickboxing routine involves a series of repetitive punches alternating with hand strikes, kicks and then a combination of all three. The repetitions help participants focus on proper technique while engaging several muscles groups and getting a fierce cardiovascular workout.

After the main section of the routine, stretches and floor exercises are commonly performed as a cool-down.

Don’t forget to wear loose clothing that allows freedom of movement during your kickboxing workout and drink plenty of water.

Beginner beware

When attending your first class, try to avoid these common mistakes:

* Wearing weights or holding dumbbells when throwing punches, which puts your joints in danger of injury

* Locking your joints when throwing kicks or punches

* Over-extending kicks (Beginners should avoid high kicks until they get used to the routine and become more flexible.)

* Giving in to group peer pressure and exercising beyond fatigue

* And of course, you should ask your instructor about their training. Cardio kickboxing is a combination of martial arts and aerobics, and employs different techniques from a ”pure” martial arts class.

Many teachers may have boxing or martial arts training, but may not have the appropriate class experience or be properly certified by an organization such as ACE. Finally, once you understand the basics of this stress-relieving, total-body workout, you can kick your way to a new level of fitness.

Basic kickboxing moves and equipment

It may seem awkward at first, but the basic moves in a kickboxing class can be mastered with time, patience and practice.

A prepared class will have mirrors, a punching or ”heavy” bag and hit pads for participants to use. Here are two basic lower-body kickboxing moves that work the hamstrings, gluteals and quadriceps:

* The roundhouse kick – Starting from a basic stance (side of body facing bag, knees slightly bent, shoulder-length apart), lift your right knee and point it just to the right of your target. Pivot on your left foot as you extend your right leg. Kick the target with the top of your foot.

* The side kick – From the basic stance, pull your right knee up toward your left shoulder. Pivot on your left foot as you snap your right leg into your target. Strike with either the outside edge of your foot or your heel.

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This article was provided by ACE, the American Council on Exercise. For more articles and information on their certification program, go to http://www.acefitness.org

Benefits of Boxing

You may improve your health and have a physically healthy body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and increase confidence. Boxing workouts can help you to be at your best fighting form as well. Numerous persons see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance. Boxing exercise classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts.

The work out videos also popularized these boxing and kickboxing workout. Cardio boxing exercise classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined enemy. You may see classes where participants throw punches and kicks on the air. You will in addition find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands. You may also have more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 800 to 1,000 calories in just an hour. It moreover helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into working out.

Additionally, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power. These workouts additionally allow your joint movements to make very efficient fitness results. These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form. These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances.

You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed. You will feel a sigh of relief and feel that you are released from stressed. It moreover helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.