Kickboxing Your Way to Fitness

Relieve stress, burn calories, and kick and punch your way into shape with a safe and effective kickboxing workout.

    Cardiovascular or aerobic kickboxing is a good workout for the entire body. Kickboxing borrows movements from karate and other martial arts in order to tone your body rather than knock out an opponent. Many gyms and health clubs offer kickboxing classes, or you can buy or rent kickboxing DVDs to get a good workout at home.

What Is Kickboxing?

    Kickboxing is a great way to release stress and burn calories. The average kickboxing workout can burn up to 450 calories an hour and boost flexibility, balance, stamina, and physical coordination. The exercise can even help improve your confidence by teaching moves that will help you protect yourself.

    Most cardio kickboxing classes start out with some basic cardiovascular exercises, such as jumping jacks, pushups, or jumping rope. Kickboxing moves help keep the blood flowing and also tone the muscles.

    Kickboxing will have you breathing hard as you work the upper, lower, and core of your body with a few basic kicks. One common move is the front kick: Stand with your knees slightly bent, and lift one leg and kick out the foot in front of you. To switch to a side kick, stand with feet apart and knees slightly bent. Then pull up one knee toward the opposite shoulder and kick out the leg to your side. There are a number of other kicks and lower-body moves that can be combined with upper-body moves for a calorie-burning, full-body workout.

How to Get Started in Kickboxing

Ready to sign up? Keep these tips in mind:

• Don't overdo it. Consider how fit you are and how much exercise you're used to doing each week. If you're just starting out, talk to your doctor before taking up kickboxing, and try a beginner's class in which you can work on improving overall fitness. If you're already very physically fit and active, look for a more advanced class.
• Get the right gear. Wear clothes that fit loosely and are comfortable, and that won't restrict movement as you twist, punch, and kick in many directions. Invest in cross-training shoes, which will provide better stability than running or walking shoes as you move from side to side.
• Think slow and controlled. To get the most out of a workout, use slow, deliberate movements to tone your muscles. Pace yourself so that you don't get injured; give it time and you'll get there. Keep the kicks slow and low, and never overextend your legs and arms as you are learning kickboxing moves.

    Check out a few gyms to find the best kickboxing classes and instructors for you. If possible, observe a class to make sure that it's something that you would enjoy and that the class is appropriate for your skill level.