While not as popular as Pilates, spin, or other popular workout disciplines, kickboxing is a fun, thrilling way to liven up your sweat session—punching a punching bag is a beneficial way to work the tension out of your system.
One significant benefit of going to the gym is sweating out any stress that has accumulated during the day. Exercise has the capacity to distract, relieve, and redirect your perspective, whether it’s workplace politics or an unpleasant leak in the ceiling.
Sometimes switching up your typical yoga flow or jogging route is beneficial, but other times a totally new training program is just what you need to alleviate whatever stress you’re experiencing.
You might even enjoy it enough to add it to your regular training program.
Kickboxing History
Kickboxing is a full-contact martial art that started in Thailand as Muay Thai in its early stages. Muay Thai was created for self-defense but evolved into a sport after unarmed combat became obsolete in warfare. Kickboxing evolved from Muay Thai and was influenced by various martial disciplines.
After a while, this evolved into a full-contact sport with timed rounds, eventually moving into a boxing ring. The term “kickboxing” was coined at that time.
You’re not alone if you’re interested in kickboxing. Kickboxing became popular in group fitness circles in the 1990s and early 2000s as a result of Tae Bo’s best-selling exercise videos. This became known as cardio kickboxing. Many more instructors then launched cardio kickboxing videos and classes. Not only that, but group training centers frequently offer additional forms of martial arts and boxing workouts.
The Advantages of Kickboxing
Exercise can boost your energy levels, lower your blood pressure, and enhance your sleep. Exercise and group fitness has numerous advantages, and kickboxing has its own set of advantages.
Physical Advantages
Kickboxing can target a variety of muscles, depending on the form of kickboxing used. Cardio kickboxing is a more cardio-intensive kind of kickboxing that focuses on your abs. Kickboxing is a martial art that may target muscles throughout your body. This type of exercise is to improve upper body strength.
Kickboxing can help you build upper body strength while also improving your aerobic power, anaerobic fitness, flexibility, speed, and agility.
Daily Advantages
Kickboxing is fantastic for enhancing your cardiovascular health because of the quantity of cardio involved. Your cardiovascular health refers to the condition of your heart and blood arteries. A healthy heart can help reduce the risk of heart disease and other cardiac disorders.
Kickboxing can also assist you in improving your coordination and balance. Hand-eye coordination, spatial awareness, and a quick reaction time are all required for kickboxing. Working constantly to enhance these areas might also aid you in your daily life.
Kickboxing, according to Tommy Dibernardo, a former MMA fighter and RockBox Fitness trainer, involves several planes of motion that are vital for daily movement.
How to Begin Kickboxing
Kickboxing is a full-body sport that demands extensive training. If you want to start kickboxing, here are some crucial things to remember.
Choose a Teacher and a Style
Personal trainer with certification If you are a newbie, Corey Nelson recommends starting with a no-contact cardio kickboxing group workout class. These are available in the majority of YMCAs, local health clubs, and boutique studios. Cardio kickboxing can be a less scary approach to begin kickboxing training, and group fitness is more accessible and less expensive than hiring a personal trainer.
Competitive kickboxing is available in smaller classes if you have prior expertise or want a contact sport. If you decide to go serious about kickboxing, you may also look into hiring a personal trainer to work with you in addition to competing.
Whatever instructor and class type you choose, you should discuss your fitness level and overall health with your instructor. Make sure to inform them of any health issues or injuries that they should be aware of.
Get the Best Kickboxing Equipment
Most studios, according to Dibernardo, will demand you to have hand wraps and boxing gloves. They are designed to keep your hands safe from harm. Of course, you should also acquire a large water bottle. These are fundamental needs. However, you should always consult with your instructor to identify any equipment requirements.
Nelson went on to say that if you have long hair, you’ll need sticky footwear and a hair tie. Safety equipment may include:
- Baggage gloves
- Boxing gloves
- Headwear
- Mouthguard
- Shin splints
Clothing should be comfortable but not overly baggy or prone to getting snagged on anything. Additionally, remove any jewelry that could cause injury or get caught on something.
Tips for Kickboxing Safety
Kickboxing is a safe and enjoyable activity for the majority of people. Yet, there is always the potential for injury with any high-energy activity, especially one that combines punching and kicking. If your kickboxing class includes a punching bag, you may get injuries to body areas that come into touch with it. And if you get too near to a classmate, you can end up with an unintentional black eye.
Before taking the class, keep the following safety precautions in mind:
- To avoid slips and falls, use shoes with tread.
- Maintain a safe distance from the other participants.
- Stay hydrated throughout the lesson.
- Quit if you feel dizzy or light-headed or if you encounter pain while completing any moves.
- Always follow your instructor’s instructions.
If you have a health issue that you believe may limit your ability to kickbox, consult with a healthcare practitioner before your first class.
Is there a minimum fitness level required to kickbox?
You don’t need any prior expertise with punching, kicking, or jabbing to take this class. Even novices should not feel intimidated by this form of exercise.
“Kickboxing is an option for practically all fitness levels,” says Paige Harnish, LISW, a certified level III kickboxing instructor and licensed social worker. “The most critical aspect of learning perfect kickboxing form is listening and observing.”
If you’re worried about being overwhelmed in your first lesson, simply inform your instructor that you’re new. They can then show you how to make changes as you master the moves and acquire confidence.
“As novices acquire stamina and strength, they may focus on form for several courses before adding more power and speed,” Harnish explains.
Which Muscle Groups Does Kickboxing Target?
“There’s a lot of attention on your core in this type of class,” says NASM-certified personal trainer and kickboxing teacher Josh Vela of Daily Burn Fitness.
Depending on the exercises in a workout, you may engage your glutes, inner thighs, quadriceps, biceps, triceps, and shoulder muscles in addition to your core muscles. While you jump and jab, the tiny muscles in your hands and feet may be engaged.
Kickboxing, in addition to strengthening muscles, is a high-energy kind of cardiovascular training. As your heart rate increases, you should expect to burn hundreds of calories.
Recovering After Class
Hopefully, you’ll feel energized and empowered after your first lesson. Endorphins, the body’s natural mood boosters, are released during cardiovascular exercise. If kickboxing makes it envigourating and you feel like you can take on the world, enjoy!
On the other hand, you may have pain. “Don’t be shocked if you have stiffness in numerous muscle groups after class,” Harnish advises. “If anything hurts, make contact with an instructor to ensure you’re using good form.” Also, keep in mind that most of the time, discomfort indicates an excellent workout.
It’s also common to feel as if you didn’t learn everything in your first class. Don’t be too concerned if you uppercut instead of cross-hooking or if you go down while attempting a roundhouse kick. There’s a lot to take in during a session, between listening for cues, learning new routines, and exercising numerous muscle groups. Give yourself credit for trying something new and difficult, and then get back to work in your next lesson.
Kickboxing and Psychological Health
Kickboxers frequently perform under intense pressure and must be highly motivated and strong-willed. Failing is never easy for anyone, and as a kickboxer, you will not always win. Many kickboxers must work on their confidence in order to compete in competitions.
Kickboxing is a constant battle between the brain and the body to constantly push oneself to achieve better; therefore, having the appropriate mindset is vital. Improve your physical fitness on a regular basis, don’t take losses too personally, and prioritize healing from any injuries you may sustain.
To Conclude
Kickboxing is an exciting way to change up your routine while also getting a fantastic workout. You could enjoy it so much that you incorporate it into your daily routine. Maintaining a healthy mentality and adequate safety techniques are essential no matter how frequently you find yourself in a kickboxing situation.
Personal Note: I’ve tried a lot of sports, but this is my favorite. It’s both exciting and tough. My new gym specializes in sparring. I don’t advocate this sort of kickboxing/martial art to everyone, but I will say that it gave me a lot of confidence. It made it easier for me to deal with everyday stress and tension associated with dealing with people in general. If you’re the daring sort, I recommend taking a lesson or two.