If you're bored with step aerobics and find indoor cycle classes stultifying, a kickboxing workout is a high-impact, cardio-intense option to your regular exercise routine. The average cardio-kickboxing workout, which according American Council on Exercise burns between 350 to 450 calories per hour, is an excellent way to not only lose weight, but increase strength and overall balance and coordination. ISSA- and ACE-certified fitness instructor and professional fighter Tom Krausz, who's conducted cardio-kickboxing classes and one-on-one trainings in Austin, Texas since 1990, shares his tips for beginners–as well as what you can expect from your kickboxing workout and routine.
Kickboxing Background
As with any new sport that achieves mass popularity, kickboxing has its own unique origins. Krausz points out that gyms of the 1980s were mostly relegated to one area dedicated to weight-lifting and another for aerobics, such as step and "cardio pump" classes. "In the late 1990s, all that changed with emergence of a man named Billy Blanks," says Krausz. The California-based Blanks, a black belt in Tae Kwon Do and five other disciplines, developed Tae Bo, a system that merged certain elements of martial arts with traditional boxing. After gaining a following through his Tae Bo classes at Los Angeles' Crunch Fitness, Blanks developed a series of video tapes for home use, the first of which was released in 1998. "That series spread like wildfire and morphed into cardio-kickboxing," Krausz explains. A black-belt in Kenpo Karate and Tae Kwon Do, Krausz, who was coached by Blanks in 1986, is also a certified Muay Thai kickboxing instructor.
Before You Start
Before attending your first structured kickboxing workout, always inquire about the level of the class, Krausz advises. "First timers don't want to walk in to an advanced class where people have been kickboxing for years," he says. He suggests observing the class in action before actually participating. "If you're new to kickboxing, introduce yourself to the instructor and tell him or her, 'I've never done this,'" Krausz says. "It helps us, and we'll keep an eye on you." If you think a cardio-kickboxing workout is for you, make sure you're eaten two to three hours before the class begins. "It doesn't need to be a super-big meal, but you will need some calories in your system," Krausz says. Although some structured cardio-kickboxing classes include stretch and warm-up, it's probably not a good idea to go directly from your car to your class. "If you can, warm up your body beforehand," he advises.
Gear & Clothing
Cardio-kickboxing is a high-intensity sport for those who won't mind copious sweating, so keep the fitness fashion on the shelf and wear what's most comfortable. Women may want to secure their hair away from their face and avoid wearing eye makeup that can get messy and run. "You can pretty much wear anything, along with tennis shoes, although a wrestling shoe is best," Krausz points out. If the gym or fitness center you go to furnishes gloves, still consider purchasing your own from a sports supplier ("It's more sanitary"). You might also want to bring a bottle of water with you so you can stay hydrated during your kickboxing workout.
What to Expect
Kickboxing classes can vary according to one's level of skill, ranging from extremely easy to extraordinarily complex, Krausz says. "For the most part, there are two types of cardio-kickboxing classes: ones that use props (such as hanging and standing bags, gloves and focus mits) and ones that don't," in which class participants punch and kick the air. "Both can give the user a tremendous workout," he says, noting that styled classes are designed to have participants perform a series of combinations over a designated period of time called a "round." After a short break, participants then perform another round of combinations that vary from the last. Combinations can be as simple as a straight jab followed by a cross punch in rapid repetition, or an elaborate series of numerous and more complex punches, punctuated by roundhouse, front or side kicks. "The length of each round can be anywhere from 30 seconds to 3 minutes, depending on the instructor and the level of the class," he says. Krausz stresses the importance of staying hydrated during the course of any kickboxing workout. Water should be sipped, he says–not gulped.
Cautions & Considerations
Krausz notes that he's had clients as old as 65 attend his cardio-kickboxing classes, as well as women into their eighth month of pregnancy. However, "as far as safety goes, consult your physician before starting any workout program," he advises beginners. "Listen to your body. I cant say that enough. If your shoulders or knees hurt, tell your instructor that the movement is hurting you, and he or she can watch your form for mistakes." If you have health concerns, such as an injury, pregnancy or if you've started a new medication, inform your instructor, he advises. "In many cases, this will change the way we structure your workout."
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