Practicing offensive and defensive moves of kickboxing promotes agility, balance, a strong core, and physical fitness. Perhaps that is why many popular group exercise classes today incorporate moves derived from this popular sport.
What to Expect in a Kickboxing Aerobics Fitness Class
Kickboxing exercise classes are not typically designed to teach self defense or the sport of kickboxing, but they do incorporate some movements that you might see in both. Billy Blanks was one of the early pioneers of combining kickboxing and boxing with group exercise. Most kickboxing aerobics classes are set to music so that the punches, positions, and kicks are timed to a specific beat, similar to other group exercise classes.
Certified instructors who are teaching a group exercise class may differ in their styles, but they will typically begin with easier moves in order to warm the core and increase the heart rate gradually. They may give cues for safe technique throughout the class, such as not locking the elbows when throwing a punch. The instructor will typically lead the class through a cool-down at the end.
Instructors may offer a variety of levels to accommodate a wide variety of fitness levels. Some moves may involve large muscles such as squats and lunges, and some moves may be taken to higher impact moves such as jumps. Most of these classes are non-contact; however, a few may incorporate bags. Participants may need to bring their own wraps and gloves if bags are involved.
My kickboxing classes might include seniors as well as marathon runners. My grandmother even attended one of my kickboxing classes while sitting in a wheelchair after having her leg amputated...my grandma is one of my heroes!
Kickboxing group exercise classes may particularly appeal to those who feel like they have little rhythm or have a hard time learning complicated choreography that one is likely to find in a step or dance-type group exercise class. You will tend to see about four punches, four kicks with basic variations and a few additional movements with typically simple choreography in a kickboxing aerobics class.
Types of Kickboxing Classes
Branded kickboxing classes may have set choreography, such as Les Mills Bodycombat. These classes will tend to have a launch date with new music and new choreography. The class will tend to be the same for several weeks to a few months until a new launch date. The choreography tends to make it a bit more difficult for instructors to offer alternative moves because the routine is typically set to a certain number of reps based on the music, but you know you'll get a top notch and challenging workout with many of the branded classes such as Les Mills. People who are looking to try one of these classes for the first time might want to attend a launch or attend classes soon after the launch because other participants will be learning the combination of moves.
Group Exercise kickboxing may also be offered without the brands. These classes are often just as challenging and effective as the branded ones. These classes may offer a bit more individualism as instructors might custom-fit the classes to the fitness level of participants. They might also offer a variety of formats that might combine boot camp, sports conditioning, step intervals, circuit training, weight lifting, yoga, or Pilates moves as part of the kickboxing class.
A wide variety of kickboxing exercise videos and interactive videos are available. Some are better than others. Some moves might not be appropriate for all individuals, and a video cannot typically assess form or give feedback, but videos have been used effectively by many people who wish to improve or maintain fitness levels. Look for one with a certified instructor that offers a beginner's level.
Kickboxing as a Form of Exercise
Is kickboxing group exercise effective? That depends on how much the participant puts into the workout. Many people, even those who are very fit, find kickboxing to be a very challenging cardiovascular workout that works well for weight management. Even very simple choreography can be effective. Slow moves often provide results that are as good as or superior to faster ones.
The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Katrena Wells - Katrena Wells is a RN in NC with 17 1/2 years of experience in oncology, an educator since 1995, and has taught exercise classes since ...
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