Kickboxing is a competitive sport that requires participants to be in great shape. Kickboxers are trying to knock out their opponents with hard kicks and punches and their opponents are trying to do the same to them. Kickboxing also provides a significant workout for fitness enthusiasts. Many of the moves and exercises associated with kickboxing will help you lose weight and get in better shape.
Function
Kickboxing involves punching and kicking moves that are designed to hurt or stop your opponent. From a fitness perspective, those moves take significant energy and will help burn calories. Kickboxing is a calorie-burning and strength-building workout. Punching the speed bag and kicking and punching the heavy bag will help you in both areas and allow you to lose weight.
Significance
Hitting the speed bag is a vital part of kickboxing. Knowing how to throw an effective jab can help you control the fight and dominate your opponent. It is also a demanding workout. Use the 1-2-3 method to hit the speed bag. When you hit the bag in this manner, you will jab the bag and let it hit the back supporting rim, have it bounce back at you and hit the front rim and then hit the back rim again before you hit it again. Punch the speed bag for three minutes at a time -- mimicking a round in a fight -- and then take a one-minute break before repeating the activity.
Considerations
Punching and kicking the heavy bag will develop your striking ability when you climb into the ring against an opponent. Eventually, you will want to string blows together in a rhythmic manner. You will want to throw a left jab punch, right front kick, right cross punch and a left roundhouse kick. Follow this pattern for three minutes. Understand that you must use your body when throwing power kicks and punches against the heavy bag or you could injure yourself. Hit the bag for three minutes at a time, take a one-minute break and repeat the round.
Roadwork
Fighters in all disciplines must get out of the gym and run to get in top shape. This includes kickboxers who have to stay on the move until they find an opening where they can deliver kicks and punches. Run early in the morning three times a week. You should run 2 1/2 to 3 1/2 miles every time you run. Then go back to the gym and continue your training after you finish your roadwork.
Sparring
This is one of the most effective tools for learning kickboxing. Even if you have no interest in getting in the ring and fighting another kickboxer, sparring will tell you just how much you have learned and what kind of condition you are in. There is little danger of getting hurt if you are a beginner, because those running your class will match you up with another classmate who has a similar experience level. You will also wear padded protective gear to keep you from getting hurt. If you can last two rounds without getting exhausted, you are improving your conditioning and dropping excess weight.
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