Kickboxing your way to fitness

I have joined a great kickboxing school in Davie Florida that runs a special iLovekickboxing program that has been whipping me into shape for the past 4 months.

Why the Kickboxing Craze?

According to a recent study by the American Council on Exercise (ACE), kickboxing participants can expect to burn an average of 550 to 750 calories per hour and maintain a heart rate at 75% to 85% of maximum, well within the recommended 65% to 85% range for aerobic exercise. An hour-long session is roughly equivalent to an hour of brisk walking or light jogging. But kickboxing has a distinct advantage -- it's a truly versatile, cross-training workout. Neither of the pedestrian activities improves strength, flexibility, coordination, and reflexes the way cardio-kickboxing does.
"You burn tons of calories and get into terrific aerobic shape without having to run miles and miles," says Danielle Anthony, MD, a sports medicine and rehabilitation specialist who works with competitive fighters and martial artists in New York City.

Unlike the incessant step-kick-repeat combinations you're likely to master in step aerobics class, the moves in kickboxing actually can have some real-life application. As you punch, jab, and protect your face from an (imagined) attacker, you're learning to protect yourself, only without the bruises. By practicing some simple self-defense moves in a fun atmosphere, many people -- women especially -- gain a greater sense of empowerment and self-confidence.

But you needn't have the desire to smack someone to participate. The only punches you'll throw in most cardio-kickboxing classes are into the air while you jog in place or shuffle from side to side; some classes provide punching bags, but this is the exception, not the rule.

Three words: Ease into it, says Hamner. In fact, before you even throw a punch, take a moment to introduce yourself to the instructor, so that he or she knows you're new. Many gyms don't offer beginner classes, and some instructors teach to the most advanced student in the studio.

Once the music kicks in, you shouldn't immediately start kicking too. Every kickboxing class at Davie, Florida will begin with a light cardiovascular warm-up and stretches that focus on the shoulders, back, legs, and groin before moving into punches, hand-strikes, and kicks. After the warm-up, you should focus on repetitions of simple moves so that you can refine your form and technique before moving into combinations that require you to use several muscle groups at once. Every workout at Davie, Florida iLovekickboxing facility should end with a cool-down that lasts at least five minutes.

During your first few sessions, don't go overboard. Ignore other people who seem to be killing themselves. You should work at a moderate pace, say, 65% of your maximum heart rate. Even if you're in decent aerobic condition and strength-train consistently, start slowly. The various moves in a cardio-kickboxing class are still unfamiliar to your body. Needless to say, don't hold dumbbells, wear ankle or wrist weights, or punch or kick bags until you're confident that you've learned proper form. These kinds of weights and bags, combined with incorrect form, can increase your risk of joint injury.

Finally, think like a dancer or gymnast; that is, keep a watchful, perfectionist eye on your form.