| 1. What is Cardio Kickboxing? | | | | highly conditioned runner or you've been doing step |
| Cardio kickboxing is a hybrid of boxing, martial arts and | | | | aerobics for years, these moves may be new to your |
| aerobics done rhythmically to music. Cardio kickboxing | | | | body. Pay attention to what feels right to you. Don't do |
| is also known as aerobic kickboxing or fitness | | | | a move that hurts, and take breaks if you feel tired. |
| kickboxing. Offering an intense cross-training and | | | | Your muscles need time to develop their "memory", |
| total-body workout it utilizes the training routines used | | | | and your reactions as the teacher calls out what to do |
| by martial artists in the sports of boxing and kickboxing. | | | | ("jab, cross, hook, roundhouse") will be slow at first. By |
| The objective is not to make a "fighter" out of you, but | | | | the second or third class, the awkwardness will start |
| rather to give a balanced overall program that | | | | to dissipate. |
| combines a cardio aerobic workout with the | | | | 5. What will I learn? |
| techniques for self-defense. There is no physical | | | | The first thing you'll learn is the stance -- a way of |
| contact in the class - it is offered as an alternative to | | | | standing that maximizes balance and puts power |
| conventional aerobics. | | | | behind your moves. Your feet are about |
| Unlike a traditional martial arts class, the music adds to | | | | shoulder-width apart and at a slight angle, one foot set |
| your stimulation and motivation. Unlike an aerobics | | | | back from the other. Your fists are up around your |
| class, there are numerous techniques you can learn | | | | cheek-bones to guard your face (Don't hunch your |
| beyond the basics to maintain your interest level. | | | | shoulders). This is the position you'll return to after |
| Classes go by fast because there is so much going | | | | every punch and kick. |
| on. | | | | You will also learn how to move, which is important |
| 2. What are the benefits of Cardio Kickboxing? | | | | because you use your momentum to generate power. |
| These classes give you a full body workout and | | | | This involves keeping in motion while staying up on the |
| improve your physical fitness, flexibility, coordination, | | | | balls of your feet, which enables you to act or respond |
| and balance. If you do the punches with precision and | | | | much more efficiently. The general rule for a powerful |
| power, you will strengthen your upper body and | | | | strike is to use your body's weight and momentum, not |
| eventually see more muscle definition. The kicks will | | | | just your arms. Engage your abdominal muscles and |
| strengthen your legs. And kneeing moves (a strike in | | | | exhale the breath as you rotate and punch. |
| which you thrust your bent knee upward) will firm your | | | | The punches generally taught are the jab, cross, hook, |
| abdominal muscles; in fact, all of the moves, when | | | | and uppercut. The kicks will include the front kick, side |
| done correctly, will make your torso into a solid base | | | | kick, back kick, angle kick and roundhouse. But punches |
| that lets you do day-to-day tasks more easily. Many | | | | and kicks just don't come in multiples of one. You will |
| cardio kickboxing classes also include bagwork that | | | | learn kickboxing sequences, how the jab sets up the |
| provides additional fitness and strength training benefits | | | | cross, sets up the hook, etc. Each strike sets up the |
| because of the "resistance" when punching or kicking | | | | next so you can generate much more power by |
| the heavy boxing bags. | | | | combos of two or more. The torque of your body |
| Your cardiovascular system will benefit, too. Cardio | | | | helps to create this momentum. The individual moves |
| kickboxing is a truly aerobic workout - it keeps you | | | | are worked into swiftly executed combinations (for |
| bobbing, weaving, and jumping amidst the punches and | | | | example: jab, cross punch, hook, uppercut, front kick). |
| kicks, so that your heart rate stays elevated for most | | | | Different instructors have different takes on what they |
| of the session. A good class will leave you drenched in | | | | teach and the subtleties of techniques, but the basics |
| sweat and energized. And your increased conditioning | | | | that you learn from one teacher will hold up in all the |
| will be accompanied by an increased metabolism | | | | classes. |
| meaning you will burn more calories even when you | | | | 6. What should I wear? |
| aren't exercising. | | | | Sweats, shorts and a T-shirt, an aerobic-dance outfit -- |
| A lot of people find cardio kickboxing a great way to | | | | whatever keeps you comfortable and cool. Wear |
| release stress. The stress relief and the channeling of | | | | well-made athletic shoes that aren't too worn. Running |
| aggression can be as beneficial as the actual physical | | | | shoes aren't ideal because they're not constructed for |
| workout itself. The physiological difference between | | | | side-to-side movements. Basketball, tennis or other |
| this workout and other cardiovascular workouts such | | | | shoes designed for pivots and lateral movements are |
| as running or participating in an aerobics class can't be | | | | better. It is also very important that your shoes are |
| explained with just the simple "release of endorphines". | | | | clean. Barefeet are OK too. |
| A natural high is experienced after a class that lasts | | | | 7. Could I hurt myself? |
| for hours. Civilized, as we've all been not to hit each | | | | Yes. If you're not careful, you could end up with a sore |
| other (which is, of course, a good thing), we're still | | | | elbow or wrist, a pulled muscle, or one of the injuries |
| equipped with some natural aggression. You may find | | | | that commonly occur in aerobics classes such as a |
| that planting your heel in the torso of a phantom foe 10 | | | | sprained knee or twisted ankle. So adopt a protective |
| or 20 times leaves you feeling wonderfully tranquil. | | | | attitude toward your body. |
| 3. Who should take a Cardio Kickboxing class? | | | | If you can spare the time, arrive a few minutes early |
| Anyone who wants to get in better shape. Although | | | | to get your handwraps on and warm up by gently |
| primarily designed for adults, cardio kickboxing classes | | | | stretching your legs (especially the fronts and backs of |
| can benefit teens too. Student athletes can train to | | | | the thighs) and shoulders. Make sure you are and stay |
| improve their physical fitness and conditioning. And the | | | | well hydrated. |
| resulting boost in self-confidence gives a mental edge | | | | During the class, make sure that you stop the motion |
| when it comes to getting more playing time and | | | | of each punch or kick before the joint is fully extended. |
| performing well during actual games. | | | | Never kick or punch so far that you lock the elbow or |
| Students who are home-schooled or who do not like | | | | knee joints. Also, start out focusing on kicking low and |
| to participate in conventional athletic programs can | | | | with control. Respect your body's limits. Sure, you can |
| derive health and fitness benefits too. Exercise is | | | | change those limits -- but it'll take time, dedication, and a |
| important. And, because of the added self-defense | | | | realistic attitude. |
| benefit that comes as a by-product of the program, it | | | | 8. Will Cardio Kickboxing give me skills to defend |
| improves a student's self-esteem, channels | | | | myself? |
| aggressiveness, and enhances assertiveness. | | | | Since you will be working out anyway, learning basic |
| It's recommended you check with your health-card | | | | self-defense skills at the same time is an added |
| provider before taking the class if you have not | | | | benefit. Over time you will develop strong kicking and |
| exercised regularly recently, and come in and talk to a | | | | punching abilities and learn the practical application of |
| teacher and watch part of a class if you have other | | | | techniques practiced in the air on the heavy bag. It |
| questions or concerns. | | | | takes bagwork practice to gauge distance and |
| 4. What should I expect in a Cardio Kickboxing class? | | | | effectively landing your punch or kick flush on a target. |
| A typical class is a little over an hour-long. If you are | | | | You just can't just shadow-kickbox, you need the |
| going to hit bags, prior to the class, participants wrap | | | | feedback of hitting something. Be aware though that |
| both hands with cloth handwraps to help protect the | | | | the focus is on conditioning and not on self-defense, if |
| knuckles and support the wrists (the instructor will | | | | you really want to learn self-defense tactics, take a |
| show you how). Then with everyone facing the mirror, | | | | martial arts or self-defense classes. |
| a teacher leads the group through specific punches | | | | 9. How can I get the most out of the classes? |
| and kicks, to the beat of dance-club music. The class | | | | As with any other exercise, if you want to improve |
| starts with a warm-up period, moves to fast | | | | your cardiovascular condition or trim an inch here and |
| shadowboxing and kicking drills, then to heavy bag | | | | there, you'll have to do it regularly. Two to four |
| work, and ends with some strength building exercises | | | | sessions a week is probably optimal; in between |
| and a cool-down stretch. Intermixed with this are | | | | classes it is good to mix things up. For example take a |
| aerobic conditioning drills such as high-knees, | | | | brisk walk or run, do some stretching or yoga to |
| grapevines and jumping jacks. | | | | increase your flexibility, or simply take a day to rest. |
| Be prepared to feel a little clumsy and lost at times - | | | | 10. How can I learn more? |
| but don't let yourself feel discouraged. Even if you're a | | | | Go to a class! |