Kick-Boxing: New Hymn for Cardiac-Wellness
Kick-boxing is a new form of fun exercise which draws its inspiration from full-contact fighting. Experts testify that it is not only safe, but also an extremely enjoyable fitness regimen, that is attracting more and more heart-fitness enthusiasts.
By Rajgopal Nidamboor
You have been doing your exercise for improved, or better, cardiac health for a while, or for a long period of time. It is quite possible, therefore, that familiarity with your fitness routine may have brought in a dose of boredom into your regularized exercise plan. You may have also asked yourself: whether you are not yet bored doing the same routine.
Like all good things available in life for which you need not pay a hefty bill, you can now get out of your exercise boredom, if you are there are are heading there. All you need to do is embark on a new work-out, which is not only fun, but also good for your cardiac fitness. Care to guess? Well, the idea is called kick-boxing.
May be, it is time for you to kick-start the program. One of the most exciting and most modern work-outs around, kick-boxing, also referred to as boxing aerobics and cardio-kick-boxing, is a fusion of boxing, martial arts and calisthenics. It offers a powerful combination-training and complete body work-out.
Put simply, kick-boxing merges high-power exercise practices with a single focus — to strengthen the body and mind. In the process, it decreases stress. Besides, it improves reflexes and provides for increased stamina and cardiovascular fitness.
Kick-boxing, in actual terms, is related to what is called as full-contact fighting. However, its use as a cardio-fitness program does not conform to the definition: fighting! Experts testify that it is not only safe, but also an extremely enjoyable fitness regimen, which is attracting more and more heart-fitness enthusiasts.
It is estimated that kick-boxing helps one burn 500-800 calories per hour — provided one is able to do work-outs on the plan at very high intensity. Not everyone is endowed to doing exercises in this manner, though. Hence, experts observe that persons with normal build are quite likely to burn 300-350 calories during a typical 40-minute work-out session. Each session is composed of a warm-up, aerobic exercises, and after-work-out cool-down session.
Like all exercise practices or programs, kick-boxing is not for everyone. You need to give thought to your current fitness level and goals. Ideally, you need to talk to your doctor before you consider your first kick into the exercise program.
How-to Guide for Kick Boxing
- Fitness centers/clubs offer the program on a regular basis.
- If you are physically fit you can combine your present work-out plan with a kick-boxing routine rightaway.
- If you are into combination exercises, or a single plan of physical fitness, then begin slowly and evolve into a kick-boxing program. It is very important that your body adapts to the practice
- A 40-minute work-out may not suit everyone, again — so, it is best to be practical, and stick to a schedule of concentrated activity for a period for which you are comfortable.
The Basics of Kick Boxing
Kick-start your program with a warm-up. Most important: you need to give enough thought to proper technique. You need to wear comfortable, loosely-fit clothing. This allows you to get enough freedom of movement during your kick-boxing work-out. You also need to be duly hydrated — it is good for you to drink plenty of water. For advanced workouts some fitness centers supply kick-boxing gloves and equipment, too.
It is always advisable for you to begin with basic stretches and simple cardiovascular warm-up practices, such as slow spot-jogging sessions. You may also do push-ups — however, you would need to get your doctor’s okay. Push-up is a resistance-exercise plan — it is not, for instance, recommended for individuals with high blood pressure.
A Typical Kick Boxing Session
- Begin with a series of repetitive punches alternating with hand strikes.
- Follow this with kicks and a combination of punches, hand strikes and kicks (three-in-one.
- Repeat your act a few times if you so wish, again, and focus on proper technique. You may, at the same time, also engage your work-out on other muscles groups — which leads to a total cardiac work-out.
- Once this is accomplished, you may end your session with stretching exercises, followed by floor exercises — to cool down.
Sample Kick Boxing Exercise
There are quite a few exercises in the plan. Let us focus on two of the most basic and popular lower-body kick-boxing exercises. The duo works on your hamstrings, gluteus and quadriceps muscles.
1. Start from a basic stance. Face the punching bag side-on, bend your knees slightly, with your shoulder-length apart. Now, lift your right knee and direct it to the right of the bag. Stand on your left foot as you extend your right leg. Ready? Kick the bag with the top of your foot. This is called the Roundhouse Kick.
2. Start from your basic stance. Pull your right knee up towards your left shoulder. Stand on your left foot. As you now snap your right leg into your target, hit your punching bag with the outside edge of your foot, or your heel. The choice is yours. This maneuver is called the Side-Kick.
Kick Boxing Tips for Beginners
- Never use dumbbells, or weights, when you throw punches. You risk injury if you do so.
- Do not lock your joints when you kick or punch.
- Do not over-extend your kicks, or try to attain high-kicks. You need to get used to them, and also become more flexible to extend them, if you wish to. This will come through constant practice.
- Never ever exercise to show your prowess, or bet with someone on your staying power.
- Stop exercising the moment you feel fatigued.
- Speak to your physical instructor, who has received training in the field. Remember: you also need to have a trainer, because cardio-kick-boxing is a combination exercise — a blend of aerobics, martial arts and different techniques.
- Also, make sure that you know the basics, and get an okay from your doctor to engage in the program.
- Cardio-kick-boxing is an excellent stress-relieving, total-body work-out plan. When done properly, and regularly, it is sure to take you to a new level of cardiac health and overall fitness.
Basic Kick Boxing Equipment
Kick-boxing may not look aesthetic to begin with. It can only be mastered with time, devotion, patience, and practice. It is also advisable to perform kick-boxing exercises in front of a mirror. In regards to kick-boxing equipment, a punching bag, and kick boxing gloves or hit pads are all that you would need as equipment.