7 BENEFITS OF KICKBOXING LESSONS
7 benefits of kickboxing lessons, is in a sense a form of martial art that involves punching, kicking, and footwork. The sport incorporates moves from other types of martial arts, such as karate, as well as boxing.
There are different types of kickboxing, each with different rules. For instance, American kickboxing uses the hands and feet to make contact, while muay thai allows the elbows and knees as contact points.
No contact kickboxing and cardio kickboxing incorporate the same footwork, kicking, and punching techniques as other types of kickboxing, but you direct punches and kicks at weight bags and hand pads instead of at a workout partner.
Kickboxing offers up a number of health benefits for people of all ages. We’ll take a look at these benefits next, along with tips on getting started.
MORE BENEFITS OF KICKBOXING
A 2014 study Trusted Source showed that participating in kickboxing three days a week for one hour at a time increased maximum oxygen uptake (VO2max).
VO2max is the measurement of the maximum amount of oxygen you can use during physical activity. It’s an indicator of your cardiovascular endurance. The higher it is, the more efficiently your body is getting and using oxygen.
Muscle strength and balance
In the same 2014 study, participants saw improved muscle strength in both the upper and lower body.
A small study that looked at the effects of kickboxing in people with multiple sclerosis (MS) showed that kickboxing three days per week resulted in improved coordination and balance.
Though only 11 participants completed testing and training, the results of this study suggest that kickboxing may help improve reactive and anticipatory balance. This, in turn, could reduce your risk of falls as you age.
Weight loss – more benefits of kickboxing
It’s no secret that regular exercise can help you with your weight loss management.
Kickboxing provides an aerobic workout that burns calories and can help you lose weight. Research Trusted Source shows that elite and amateur kickboxers have more muscle mass and lower percentages of body fat.
A person who weighs 155 pounds can burn 372 calories during just 30 minutes of kickboxing.
Confidence and self-esteem
Exercise and martial arts have been linked to improved confidence and self-esteem. Self-confidence plays an important role in kickboxing, and many studios emphasize confidence-building as part of training.
Practicing martial arts improves self-confidence in youths – the benefits of kickboxing are amazing.
. Exercise in general has also been linked to improved self-esteem.
Physical activity improves sleep, including in people with sleep disorders. There is a significant amount of evidenceTrusted Source that getting regular exercise has a positive effect on sleep quality and duration.
Sleep deprivation increases your risk of diseases, such as cancer and heart disease. Getting enough sleep improves your mood and ability to think, and it increases your energy levels.
Improved mental health
Martial arts, including kickboxing, and other forms of exercise have been linked to improved mental health and positive feelings.
Kickboxing involves aerobic and anaerobic exercise, both of which positively impact mood. It does this by increasing endorphins and producing changes in the part of the brain that can improve stress, anxiety, and depression.
Kickboxing is usually safe for most people. But as with any sport that involves whole-body movements, kickboxing can cause injuries.benefits of kickboxing
A 2003 study Trusted Source that looked at the incidence of injuries in people who participate in kickboxing for fitness found the most common injuries to be strains of the shoulders, back, hips, knees, and ankles.benefits of kickboxing
If you already have injuries affecting these areas, speak to your doctor before taking up kickboxing.
It’s also a good idea to speak to your doctor before starting any new exercise, especially if you have an underlying heart or lung condition.
Tips for beginners
If you’re new to kickboxing, you may find the following tips helpful:
Ease into kickboxing slowly to reduce your risk of injury.
Consider your goals (for example, fitness, weight loss, or competition) when choosing a kickboxing class.
Aim to participate in kickboxing at least three days per week for one hour at a time.
Make sure to fuel up properly beforehand and stay hydrated while working out.
Necessary gear for kickboxing may include:
hand and ankle wraps
The takeaway, kickboxing can increase your stamina, strength, and overall fitness. Before you give kickboxing a try, talk to your doctor to see if they have any concerns.
If you get the go-ahead, start by taking it slow. Work toward one-hour sessions three times a week to reap the many health benefits that this exercise offers.
Why Cardio Kickboxing Is an Awesome Workout – Benefits Of Kickboxing
Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike.benefits of kickboxing
What is it?
An experienced instructor leads cardio kickboxing class by demonstrating choreographed movements of punches, kicks, and knee strikes set to fast-paced music. Cardio kickboxing combinations are a mix of punches like:
Lower body movements include:
- knee strikes
- front kicks
- roundhouse kicks
- side kicks
- back kicks
Classes also incorporate a warmup and cool down as well as both dynamic and static stretching. Often, there is a brief segment specifically for core exercises like crunches and planking. Typical cardio kickboxing classes run from 30 minutes to 1 hour, depending on the gym or studio.
Despite the name, cardio kickboxing is a noncontact workout. All punches and kicks are thrown into the air or onto pads. It’s a high-energy workout that can burn between 350 and 450 calories an hour, according to the American Council on Exercise. benefits of kickboxing
Your elevated heart rate moves into in an intense zone in which cardiovascular conditioning takes place. This has a positive impact on your heart.benefits of kickboxing
Cardio conditioning can help you have a daily calorie deficit, allowing for fat loss. This loss may include the belly fat that can be so difficult to lose. Excess belly fat has been associated with a higher risk of heart disease, certain types of cancer, and diabetes.benefits of kickboxing
A cardio kickboxing class challenges your technique, endurance, and above all, concentration. Half the battle is mental — you need to focus on the individual movements that make up a combination.benefits of kickboxing