Aerobic kickboxing combines martial arts, boxing, and aerobics to create a high-intensity workout that can burn up to 800 calories per hour. It’s important to warm up and cool down properly, start slowly, and consult a doctor before beginning any new exercise program.
Aerobic kickboxing, also known as cardio kickboxing, is a workout that combines elements of martial arts, boxing, and aerobics into one high-impact, high-intensity program that’s quite popular in gyms. Some experts claim that aerobic kickboxing can burn between 500 and 800 calories per hour, while increasing strength, stamina, and flexibility. Many women also use kickboxing as a way to increase their self defense skills.
Aerobic kickboxing incorporates boxing moves, such as kicking, punching, and knee strikes, into an aerobic program of brisk steps, squats, and jumps, among others. Many cardio kickboxing classes are structured similarly, with ten to 15 minutes of active warm-up, followed by 30 to 45 minutes of kickboxing, and then a cool-down period of about ten minutes.
During warm-up exercises, instructors may ask participants to stretch muscles and increase heart rate by jogging in place, doing jumping jacks, or even doing sit-ups or push-ups. Cooling down generally consists of slower movements to slow your heart, as well as more stretching to prevent muscle stretching and injury. When practicing aerobic kickboxing at home, it’s very important to incorporate warm-up and cool-down periods into each workout.
Aerobic kickboxing is a stand-alone cardiovascular activity only and will not include sparring or any type of fighting with other people. Some gyms may incorporate tools like punching bags or jump ropes into their programs. Before taking a cardio kickboxing class, it’s important to assess your existing fitness level and perhaps observe a class first. It’s generally not a good idea to jump right into a kickboxing class without first building up some aerobic stamina by taking a more standard aerobics class or doing a few activities at home, like walking or jogging. It may also be a good idea to consult with a doctor before beginning any new exercise program.
Whether you’re taking an aerobic kickboxing class at a gym or watching a video or DVD, it’s important to perform each move exactly as directed. It’s easy to kick or punch with too much force and overextend a muscle, damage a joint, or sprain an ankle or knee. For that reason, it’s extremely important to start slowly, be patient, and understand your body’s limits. Most gyms and DVDs offer beginner, intermediate, and advanced classes or exercise programs, gradually becoming more intense and faster as the knowledge and strength of their participants increases. Also, remember to always stay hydrated when exercising.
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