Cardiovascular Kickboxing Tips for the Novice
Kickboxing is a whole body conditioning that totally kicks butt. It is workout to build your staying power, strength and flexibility while being entertained by your favorite dance music.
If this is what you are looking for in a workout, then keep on reading to decide what you need to know before you dive into the kickboxing fitness craze.
What is Kickboxing?
The karate masters outlawed full-contact punches and kicks in the early 1970s. Therefore, contemporary recreational kickboxing was created when American karate professionals promoted competitions that allowed full-contact hitting.
For the health and well being of the contestants, protective apparel, padding and security regulations were introduced into the sport over the years. This brought about various styles of recreational kickboxing performed in the United States these days. The various schools of kickboxing differ among the techniques used and the number of physical touching that is allowed between the contenders.
Presently, one popular form of kickboxing is called cardiovascular, cardio or aerobic kickboxing. This category of kickboxing blends components of martial arts, boxing, and aerobic exercises to render overall physical fitness, endurance and toning. Separate from other kinds of kickboxing, cardiovascular kickboxing does not require physical contact among the participants. It is, therefore, a cardiovascular workout instead of a martial art.
Cardiovascular kickboxing workout programs typically start with less than 15 minutes of warm-ups, which might comprise stretching and traditional exercises such as push-ups and body squats. This will be followed by a 30-minute aerobic session using kickboxing martial arts techniques. This comprises movements such as punches, knee strikes and kicks. Some instructors may utilize accessories, which includes heavy bags or jump ropes.
The cardio section is then succeeded by about 5-10 minutes of cooling, stretch and muscle conditioning. Stretching out is really essential because beginners may pull or overuse their muscles. Hence, slow and correct stretching out helps relieve the muscles and prevents harm.
Instructional DVDs may be purchased if you are curious about checking out a cardio kickboxing workout at your home.
Fundamentals of Kickboxing
Before you choose to enroll at a class, keep some basic guidelines in mind. These are:
* Be aware of your present fitness level.
Before anything else, do not plunge in after a long spell as a couch potato because kickboxing is a high-intensity, high-impact form of physical exercise. You may try getting ready by taking a low-impact aerobic exercise course or a less physical variety of exercise. Allow yourself to be a beginner when you do try out kickboxing. Work at your own personal speed. Do not overwork yourself to the point of exhaustion or nausea.
* Try it out before joining a program.
If it is feasible, observe or try a class beforehand to determine whether it is appropriate for you. Make sure that the instructor is prepared to modify the routine to adapt to peoples different levels of fitness and skill. Avoid sessions that appear to move too fast, are too complicated, or do not provide the opportunity for any 1-on-1 instruction during or following the class.
* Find a certified class act.
Find an instructor who is certified by a fitness certification group such as the American College of Sports Medicine (ACSM).
Your starting point should befit you. You can then gradually progress to a more intense, fast-paced cardiovascular workout. Various classes require intermediate fitness levels and meet 2 to 3 times a week.
* Your Comfort is important.
Wear unrestrained, relaxed workout clothes that allow your legs and arms to maneuver easily in all directions. The best footwear is cross-trainers because they allow for side-to-side cushioning. Gloves or hand wraps are from time to time used during class. You can be in a position to buy these at the gym where the classes are held. Call your instructor ahead of time and ask about dress codes and accessories that you will need so that you may be fully prepared for class.
* Slowly Start and avoid overdoing it.
The cornerstone to a good kickboxing drill is precise and controlled movements. You can cripple yourself by kicking too high or locking your legs and arms while performing the moves. You can also pull tendons and muscles and strain your ankles, joints or knees. Start with low lying kicks as you slowly learn appropriate kickboxing methods. This is very important for the beginner, who is more liable to acquire injuries while tackling rapid and intricate kickboxing movements.
* Drink up.
Drink plenty of liquids before, during, and after your class to relieve you of your thirst and stay hydrated.
* Speak to your physician
It is always a good idea to speak with your doctor and have a physical exam before you set about any sort of workout plan notably one with a lot of aerobic activity much like kickboxing. This is extremely crucial if you have any deep-rooted conditions such as asthma or high blood pressure or if you are extremely overweight.
Why Choose Kickboxing?
Besides keeping you fit, kickboxing has other advantages. According to an analysis by the American Council on Exercise (ACE), you can torch approximately 350 to 450 calories an hour with kickboxing!
Besides, it also reduces and relieves stress. The vigorous, controlled kicking and punching movements executed with the mastery required for martial arts discipline, can do wonders for emotions of distress and frustration. Perfecting kickboxing moves can also aid to enhance stamina, balance, agility and flexibility.
Kickboxing is also a wonderful way to get a total body workout while learning simple self-defense moves. Kickboxing buffs say that the sport helps them to feel more in control and confident.
So, get out there, and kickbox your way to a healthier you.
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