Kickboxing combines martial arts, boxing and aerobic exercise to provide a high-intensity cardiovascular workout. According to "Fitness" magazine, a good kickboxing workout can burn up to 810 calories per hour, making it an ideal way to lose weight and eliminate stress. Since many kickboxing workouts are high-intensity, consult with your doctor before starting if you have any chronic medical conditions, including diabetes, obesity or asthma.
Identification
Competitive kickboxing began in the 1970s, according to KidsHealth. Karate experts began to combine traditional martial arts with techniques such as full-contact kicks and punches, which were previously banned in karate competitions. This hybrid form of martial arts gradually divided into several types of kickboxing, each of which has its own set of rules and techniques. Most kickboxing classes are aerobic or cardio kickboxing, which does not require any physical contact. Exercisers receive a full-body, aerobic workout that usually includes an aerobic warm-up, a martial arts/boxing session and stretches to increase flexibility and cool down from the more strenuous cardio exercises.
Weight Loss
Kickboxing is a great way to shed excess pounds, which also improves overall health and well-being. As noted by the American Fitness Professionals and Associates, kickboxing provides a total body workout and incorporates strength training and cardiovascular exercise into each session. Although isolation exercises that include crunches are an effective way to improve muscle strength and tone, weight loss can only be achieved by burning more calories than you consume in your diet. Since a typical kickboxing session burns 350 to 450 calories per hour, even beginner kickboxing classes may provide significant results in very little time.
Effects on Energy And Stress
A regular kickboxing class increases energy levels and improves concentration, according to the AFPA. Kickboxing also provides an excellent avenue for stress relief. All types of exercise, and aerobic exercise in particular, increase the release of endorphins, which are chemicals that reduce feelings of stress and anxiety. Most kickboxing sessions also incorporate stretches, which help to relax the muscles and increase flexibility. As with any type of exercise, avoid overtraining, which can have the opposite effect. The AFPA recommends three hours of kickboxing each week.
Versatility
Since kickboxing incorporates a variety of different elements, it is an ideal workout for those who are easily bored by more repetitive and monotonous forms of exercise, including running or swimming laps. If you have a hard time motivating yourself to get up and go for a one mile run or bicycle ride, consider picking up a kickboxing class. Although the workout is fast-paced and varied, each session is also unified and balanced, with a variety of exercises that work all the muscle groups. If you are new to kickboxing, be sure to start with a beginner class and work up to more advanced levels.
References
- Fitness; Kickboxing Workout: Sculpt Muscles and Blast Fat; Lara McGlashan
- TeensHealth from Nemours: Kickboxing
- American Council on Exercise: ACE Helps Exercisers Kick their Way to Fitness With Cardio Kickboxing
- American Fitness Professionals and Associates: The Benefits of the Cardio Kickboxing Workout
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