Cardio- kickboxing
by Armand Tecco, M.Ed.
If you have read the articles touting cardio kickboxing as the hottest fitness craze, you may have also read the reports that warn of its potential dangers. Here are some facts that will help you weed through the hype about cardio kickboxing and allow you to make an informed decision on whether or not it is the right activity for you -- and what you need to know to do it safely.
What is it?
Cardio kickboxing is an intense, total-body workout based on boxing, martial arts and aerobics. Billy Blanks' Tae-Bo is one form.
What are the benefits?
It relieves stress while also improving cardiovascular fitness, flexibility and muscle endurance. The movements can sharpen reflexes and improve coordination and balance. Most participants can expect to burn an average of 350 to 450 calories an hour during a typical class.
What are the drawbacks?
The class might not be suitable for someone just beginning a fitness program. According to the American Council on Exercise (ACE), beginners make some common mistakes. Here are a few pieces of advice for beginning cardio kickboxers:
- Beginners should avoid high kicks. Do not overextend your knees.
- Do not lock your joints when throwing punches or kicking.
- Do not exercise beyond fatigue. Listen to your body.
- Do not wear weights or hold dumbbells while performing the movements; this risks injury.
Other safety points
- Do not hyper-extend your elbows during punches.
- Come out to about 95 percent full extension so you do not lock your elbows.
- Be certain your hip is rotating.
- Make sure your shoulders are above your hips and your foot and torso turn while performing cross-punches.
- Hold your base foot so it rotates toward the direction of the kick.
- Take an introduction class from a qualified instructor who shows how to sufficiently warm up the body and who takes the time to teach proper form and technique.
- Go at your own pace; do not feel like you have to keep up with the experienced members of the class!
As with all exercises, cardio kickboxing may not be appropriate for people with certain physical limitations. If you are unsure, check with your physician first.
Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.
