Posted on December 11, 2007 in Fitness Trends
Every year a new aerobic trend strikes the souk and do loftily claim themselves as the ultimate workout. Step aerobics, dance classes, indoor cycling are passé. The new flavor of the season is cardio kickboxing, it is a complex amalgamation of boxing, martial art and aerobics. It is considered to be an excellent way to unwind oneself from stress. Being intense total bodywork out it improves strength, fitness and flexibility. Various movements are incorporated with the use of props in form of ropes, speed bags and gloves. This is a stimulated kind of workout that sharpens reflexes and augments to coordination and balance.
A California based martial artist Billy Banks introduced Cardio kickboxing and it soon developed a cult. Cardio kickboxing coalesces customary martial arts, with boxing into aerobic format. In a basic format a series of calisthenics are structured together like kicks, push-ups, jump rope, shuffling, punching and shadow boxing in combinations. The series of choreographed punches and kicks elevates the heart rate, disbursing calories at continued pace. It needs high amount of energy and is fun, as some of the elements of dance with rhythm and music are also integrated. According to the American Council on Exercise, cardio kickboxing burns on an average 500 calories/hr.
Tips and Precautions-
- Go slow and easy with kicks and punches. Avoid throwing full kicks and punches in the beginning class. Always work in progressive manner.
- Beginners should star with one cardio kickboxing workout per week and can progressively take till three workouts per week.
- Keep the body hydrated with generous amount of water. If you feel exhausted or have any sense of fatigue, take a break.
- A warm up session before specific class should have static and dynamic stretching with kicks and light punches.
- A traditional martial arts training class facilitates to learn things properly at slower pace with appropriate technique.
- Contrasting activities like cycling, walking, hiking acts complimentary to kick boxing program.
- This kind of aggressive martial arts is unsuitable for people with arthritis, hamstrings and other problems.
- Do not overstretch kicks. The body should be aligned properly while kicking. Wear lightweight shoes specially designed for pivots and lateral movements. Sporting a regular walking shoe can leave the ankle sprained and injured.
- Avoid repetitions of single high impact movement. Never hold weights when working on punches, as it will make joints more vulnerable.
- Do not push yourself due to group peer pressure and exercise beyond weariness. An hour class is enough for long workout of high intensity.
- Right technique with correct speed and form is the solution for prevention from injury.
- Finally the instructor should be trained and certified and should be capable enough to specify instructions for modifying movements.
Benefits-
- The variety of punches kicks and dance movement’s makes the entire session interesting and one does not get bored.
- We know that when you look good you feel good. Take care of yourself with this wonderful fitness regime and boost you confidence.
- Clear thinking, sharpness and mental strength are increased by this stress-draining workout.
- For toned legs, washboard abs and strong upper body, kickboxing is the answer. It is beneficial for better blood circulation and flexibility.
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