Kickboxing

Kickboxing Basics

Pow! Bam! Zonk! Kickboxing provides a workout that packs a punch, a kick and a lot of health and fitness benefits.

Here's a combination of boxing, martial arts and aerobics. You get a full-body workout that increases balance, strength, flexibility and endurance.

Kickboxing classes are less formal than traditional martial arts classes. Moves include kicks and punches - some classes also include jumping rope, punching a heavy bag or a series of shadowboxing drills.

For those who get their kicks from kicking up their heels in class and not from getting kicked, cardio kickboxing programs provide a safer alternative .

Upside of Kickboxing

What could be better than punching or kicking something to relieve stress?
Kickboxing provides a great head-to-toe cardio and calorie-burning workout.
You'll also learn some self-defense, balance, coordination, speed and agility.
And hey, it's fun.

Downside of Kickboxing

Injuries are fairly common, especially for beginners who haven't yet learned the proper delivery of quick punches and kicks.
Many beginning exercisers will find this type of workout too strenuous.
If you don't click with the instructor or classmates, the fun factor can fizzle fast.

Is Kickboxing for You?

This chart can help you see how kickboxing fits your goals and lifestyle concerns.

Body Parts Worked	Just about everything - skeletal muscles and bones as well as cardiovascular system.
Calories Burned	About 680 an hour for a 150-pound person, 907 for a 200-pound person.
Gear	A good cross-training, basketball or aerobic shoe, wraps for your hands (to prevent injury), boxing gloves (if the class calls for them), cup or pelvic protector, and lots and lots of H20.
Instruction/Facilities	Look for kickboxing classes at your gym or local martial arts studio. Videos are also a great option. Some boxing instructors do not have standard aerobic certifications, but if they do it's a plus.
Time	A typical class lasts from 45 to 60 minutes. You can kickbox up to three times a week, more often if you're super fit.
Schedule/Flexibility	Depends on the facility's offerings but can usually fit a schedule. The video option works any time you can fit it in.

Kickboxing Tips

The classic beginner mistake is not initiating movements from the core of the body, which can be pretty joint-jarring until you get it right.
Another no-no: Don't lock your joints when throwing kicks or punches.
Take care not to overextend kicks. Beginners should avoid high kicks until flexibility increases .
Avoid exercising beyond your fatigue level.

Liz Neporent, MA on Kickboxing

This is not your grandfather's martial arts. Modern kickboxing wasn't launched in the United States until the 1970s, with competitions that included kicks and strikes not allowed in karate.

Remember, though, that this is for fitness, sport and fun - you're not in a grudge match on Ultimate Fight Night.

A less-intense option is cardio kickboxing, an aerobic workout without any punching or kicking between participants. Many fitness centers offer classes, and you can work out at home by following a video. Tae Bo is the best-known example.

iVillagers on Kickboxing

"I joined a Tae-Bo workout group at my church last October and I love it! I'm 53 years old and have more energy now than I've had for the past 15 years. I've lost eight pounds doing Tae-Bo three times a week and I've firmed up my entire body." -- iVillager catcollier

"I am amazed at how misinformed and ignorant so-called instructors of 'kickboxing' are. The art is absolutely misrepresented and injuries are high because few, if any, understand the importance of positioning, balance, pace and proper conditioning." -- An iVillager

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