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Feeling Fit: Be a Knockout … With Cardio Kickboxing
By DeDee Birdsall
Looking to get fit in the new year and have fun while doing it? A high energy cardio kickboxing class might be the ticket to a leaner, stronger, more confident you. Inspired in the 90s by Frank Thiboutot and popularized by Billy Blanks’ Tae Bo explosion, it’s become a prominent fitness craze that can be found in gyms across the country, not to mention on DVDs for the at-home fitness junkie. A hybrid of boxing, martial arts and aerobics, this high-energy workout can burn anywhere from 350-500 plus calories in just under an hour, making it a great way to get you in knockout shape in no time.
Put Up Your Dukes
Most cardio kickboxing classes include a 5-10 minute warm-up of stretches and traditional exercises such as jumping jacks and push-ups; a kickboxing session of punches, kicks and knee strikes; total body conditioning work and a cool-down period. Upbeat music jams in the background to motivate participants and keep the class in sync while performing any combination of the following basic moves:
- Jab: A fast punch thrown straight ahead with a quick release.
- Cross: A punch thrown from one side of the body to the other.
- Hook: A round punch thrown from one side to the other in an arching movement with the elbow level to the arm.
- Upper Cut: An upward moving punch from the waist to chin height.
- Roundhouse Kick: The most powerful kick used in kickboxing, one foot is brought up to arch across the body by twisting at the waist.
- Side Kick: A kick performed out to the side of the body.
A good instructor will mix and match these basic moves to create challenging combos that work all parts of the body and keep the class interesting.
Total Body K.O.
When performed together, cardio kickboxing movements target nearly every muscle group in the body, firming it up from top to bottom and everywhere in between.
- Upper Body: Punches strengthen and tone the arms, back and chest muscles. Working in intervals and punch combinations, they also rev up your heart rate and improve hand-eye coordination, speed and agility.
- Core Work: Kicks, lunges and pivoting moves put the focus on core strength, which is essential to back health and balance. When performed correctly, these exercises also work those hard-to-tone lower abs, sculpt your legs, rear and back. Other core exercises included in all kickboxing classes are abdomen strengthening crunches, sometimes using weights for added benefits; twists that work the oblique muscles; and plank. Full planks and side planks are used to build a strong core, as well as endurance in the abs, back and stabilizer muscles.
- Lower Body: Lower body work in kickboxing is responsible for providing the most caloric burn during your session because it works the largest muscles in the body. In addition to powerful kicks, most kickboxing classes include squats, lunges, side steps and sprint intervals that tone the glutes, quads, hamstrings and calves.
Get Ready to Rumble
Aside from comfortable clothing and athletic shoes, a good set of boxing gloves is a must-have. Gloves not only help develop arm strength and protect the hands, they make you feel rough and tumble and in the groove. Everlast and Harbinger offer a variety of such gloves in different sizes, styles and weights to increase training intensity. Some can even be tossed into your washing machine (a great attribute since they soak up sweat just like shoes and socks).
Average glove prices run between $20 and $100, so do your research and talk to your instructor about what kind is right for you. If you’re not sure if kickboxing is your thing or plan to work out only a few times per week, start with a less expensive pair. Check out Sports Authority and Dick’s, as they let you try before you buy.
Hand wraps are worn under the boxing glove to cushion the impact of punches, protect your wrists and help prevent injuries to the hand. If you plan to do heavy bag work, they are a must; however, they aren’t necessary for shadow boxing only.
Tip: You may be tempted to purchase grappling gloves (a fingerless variety) as they do not appear as bulky as the standard glove and don’t require hand wraps, but some reports indicate these wear out quickly and are not as conducive to kickboxing.
Saved by the Bell
Every gym has something to offer all levels of fitness, so shop around until you find the class that best suits your skills, abilities and goals. Most gyms will allow you to try a session before you sign-up. Some popular Las Vegas gyms offering classes include Gold’s Gym, SuperFit, and Boe Boxing and Fitness. Inquire about the instructor’s credentials, as most major gyms require all instructors to maintain certifications.
Like all forms of exercise, you get out what you put into cardio kickboxing. It may be challenging at first–you’ll undoubtedly feel the burn after your first few classes–but don’t give up! If you go at your own pace and stop for water breaks when you need them, you’ll be jabbing, crossing and kicking your way to a better bod and loving every minute of it.
