Cardio kickboxing is a format that combines martial arts-style moves, boxing and athletic drills. Classes tend to be high-intensity and fast-paced, so it helps to be familiar with the techniques before attending your first session. Even experienced participants benefit from reminders about form and safety, because there is a high incidence of injury among participants and instructors who fail to apply specific techniques, according to the Idea Health and Fitness Association.
Step 1
Warm up for five to 10 minutes before every class. Arrive to class on time and participate in the instructor-led warm-up that should include moves like the boxers bounce, defensive squats, push-ups, punch reviews and knee lifts.
Step 2
Approach the punching and kicking movements in a slow, controlled way. Move at a manageable pace. Idea recommends music tempos of 125 to 139 bpm.
Step 3
Familiarize yourself with the "boxer's" stance. Hold your hands in closed fists--thumb on the outside of the hand--several inches in front of the face as "protection" from oncoming punches. As there is no contact in cardio kickboxing, this is an issue of form and authenticity--rather than a real protective measure. Keep your feet staggered shoulder-width apart and face the front of the room with one side of your body. Bend your knees slightly and engage your abdominals as if you were bracing for a punch.
Step 4
Master the four basic punches before adding advanced moves like hand strikes, blocks and slips. Learn the jab, cross jab, hook and upper cut. Never lock your elbows when throwing punches.
Step 5
Keep your kicks low unless you are an advanced participant. Avoid locking your knees during kicks. Pull your knee up and then snap your leg forward for all types of kicks. Do not kick with a straight leg as you might in aerobics, cheerleading or dance.
Tips and Warnings
- Tell your instructor if you are new to kickboxing and ask about appropriate modifications. Drink plenty of water during class to remain hydrated. Wear loose, workout clothing and athletic footwear.
- Many cardio kickboxing classes require a certain level of fitness. Be honest with yourself about your abilities and do not let the energy of the class force you to push beyond your abilities.
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