Kickboxing exercises is an amazing confidence-boosting game. According to its fans, it can prove to be a hobby that not only improves your physical health but also makes you mentally strong. Now kickboxing has not been a new concept even for Indians.
Many Filmi stars also practice regular kickboxing. But like every amazing sport, for kickboxing to start, it is necessary to have all the necessary information about it, such as how to do it, when to do it, how much should be done and what are its benefits, etc. So if you are also starting kickboxing, then definitely consider this information –
Benefits of kickboxing exercises
Kickboxing is a form of aerobic exercise, in which mixed martial arts techniques are used. Mixed martial arts fighters often use kickboxing techniques. In this, punch, kick, and knees are used. There are many variations of this technique, cardio kickboxing exercises or turbo is one of these.
This is how we understand the difference between kickboxing and cardio kickboxing. While there is a lot of focus on technique during kickboxing, the main goal of cardio kickboxing exercises is to improve physical activity while correcting blood flow to the body.
You do not need any special technique for this exercise. Through this exercise, the whole body and all major muscle groups are involved in it, increasing the heart rate and blood circulation. People are thinking that this practice is usually required for war or self-defense. However, this is not entirely correct. This form of exercise is particularly helpful in increasing the body’s stamina, fitness, flexibility, and reducing weight.
What is the structure of cardio kickboxing workouts?
Cardio kickboxing exercises are usually seen in gyms. If you do not want to go to the gym, you can also do it at home through online trainers and videos. This workout consists of short exercises of one to two minutes. This includes exercises such as jabs, crosses, hooks, undercuts, and kicking. Sometimes this practice is also done with planks and pushups. Its purpose is to burn the maximum amount of calories during the entire exercise. Combinations of this type of exercise are known as modified cardio workouts, including kickboxing techniques that attempt to make it even more interesting.
Cardio kickboxing is beneficial For whom?
Everybody can do cardio kickboxing exercises. However, this exercise can be quite beneficial for those who want to lose weight. Broadly speaking, kickboxing is the best way to maintain better balance, strength, flexibility, and agility in the body. This practice can be quite beneficial for older people as well. Because through this physical balance and coordination are also improved. It is also the easiest and cheapest way to stay fit, as this exercise does not require any equipment. Some people do use a punching bag, but this is optional. The purpose behind creating a cardio kickboxing exercise was to help people increase strength in easy ways or help with bodybuilding. You can think of it as a weight training exercise.
Health benefits of cardio kickboxing exercises
You are well aware of the many health benefits of cardio workouts. Similarly, experts believe that cardio kickboxing also has many special advantages. A comparative study was conducted with some participants about this. For this, an effort was made to engage 30 participants to find out the effects and benefits of regular cardio exercise and kickboxing. Of these, 15 participants underwent kickboxing training for 5 weeks. The remaining 15 people regularly performed sports and exercises such as cardio exercises such as jogging and tennis. Based on this, their results were seen.
Experts found that the group that was asked for kickboxing saw significantly improved upper body muscle strength, aerobic power, fitness, speed, and agility. There was considerable improvement in the strength of the upper and lower bodies of these people. The conclusion was that the group with kickboxing benefited more than the cardio workout.
According to experts, cardio kickboxing exercises are an effective way to lose weight and reduce excess abdominal fat. According to the American Council on Exercise, by doing cardio kickboxing exercises you can burn up to 450 calories in an hour easily. The advantages of cardio kickboxing can be compared to the advantages of swimming. The whole body gets exercised even during swimming practice. Other studies have shown that kickboxing also has neuromuscular benefits. Hitting kicks and punches during practice improve body balance significantly. In addition, people who suffer from multiple sclerosis (MS) also benefit greatly from kickboxing.
Cardio kickboxing exercises are motivated to a great extent by cardio exercises, so the following benefits can also be achieved.
Kickboxing benefits for heart health
According to the American Heart Association, smoking, obesity, high blood pressure, and a sedentary lifestyle are among the major factors leading to heart disease. Exercises like cardio workouts can help you control weight and blood pressure easily. Cardio workouts increase the amount of HDL (good cholesterol) along with lowering the amount of LDL (bad cholesterol) in the blood. It improves the ability of the heart muscle as well as the body’s ability to use oxygen. This means that you can also do your daily chores without feeling much energy and fatigue. All these are very beneficial for the heart.
Beneficial in relieving stress
Since cardio kickboxing is a high-intensity exercise, it helps your brain release neurotransmitters called endorphins. It is a hormone that makes a person feel happy. As you get used to workouts, your confidence also improves and you feel good about yourself. In addition, cardio kickboxing is a frequent practice in groups. Exercising in groups leads to competition, so you try to do more. All these factors will relieve you from everyday stress which will make you feel relaxed.
Doing high-intensity exercises helps you sleep well. Many research has shown that people who exercise regularly get good sleep. However, a lot depends on what time you exercise. Exercise increases endorphin secretion and body temperature. Therefore, experts recommend that one should not exercise before sleeping.
How to cardio kickboxing exercises
The special feature of cardio kickboxing exercises is that you can easily incorporate many new methods during exercise. You have already learned about the benefits of cardio kickboxing in the above points. Now before doing this workout, it is also necessary to understand some of its terms.
- Jab: Punching with a straight hand.
- Cross: hitting the punch with the other hand.
- Uppercut: Punch on the (imaginary) chin of an opponent in the shape of an arc from the floor.
- Hook: hitting a swing punch through the top of the head.
- High Knee: Bringing your knee to chest level by bending the legs.
- Front Kick: Punch while raising the legs and straightening the knee.
- boxer shuffle: This is the resting position in which you bounce, slowly moving the legs.
As with other exercises, the warm-up is necessary to activate the muscles before performing a kickboxing exercise. For this, you can do these exercises.
- boxer shuffle (20 seconds)
- 10 x Toe touch kick
- 20 x torso twist
- 20 x chest expansion
- 20 x wide arm circle
- Running in one place (30 seconds)
You can also do any other exercise of your choice. Just keep in mind that the purpose behind doing this is simply to increase blood circulation, so there is no need to do these exercises for a long time. Next step of kickboxing
Variation # 1
- 10 low kick (with both hands)
- 10 jabs (with both hands)
- 10 jumping jacks
- 10 high kick (from both sides)
- 10 uppercuts (from both sides)
After this take a break of 15 seconds. Continue the boxer’s shuffle when switching between the two exercises. Now further
- 10 jumping jacks
- 10 hooks
- 10 high knee
- 10 jumping jacks
Variation # 2
Perform each exercise set for 60 seconds. The boxer should also practice successfully for 10 seconds between changes in practice sets.
- Double jab, double-cross, hook, front kick
- Switch sides
- Uppercut, hook, high knee, back kick
- Switch sides
- Jab, cross at high speed
Now once again take a water break for 15 seconds.
- High knee, 2x front kick, back kick, uppercut
- Low kick, high kick, hook, squat
- Jab, cross, uppercut, hook x2
As you can see all these exercises are quite simple and you can include them in your regular workouts. As you get accustomed to it, then you can choose your own variations. You can also take the help of online videos to know the right methods of exercise.
Precautions during cardio kickboxing
During all the exercises it is necessary that you keep resting yourself at certain intervals. Never kick or punch with too much intensity during kickboxing. Always start with a light punch. This means keep the tension in the joints low before reaching full extension. In this way, there is less chance of injury and you are able to burn more calories. Also, make sure that you do not let the body lose water during exercise. That is why a 15-second water break is recommended during exercises. If you have any health problems, consult your doctor before doing these exercises. Choose a place where there is enough free space for exercise. There is no heavy baggage nearby, so there is a risk of injury. Keep in mind that the best exercise is the one in which you enjoy. So be excited during practice. If you feel that this routine is not right for you, then use time and other forms of exercise.