I plan to take kickboxing to stay in shape and I was wondering if you could give me some information on the benefits of the sport, and what you recommend! Thanks.

answer

Kickboxing is a sport that has recently surged in popularity. A couple years ago a friend of mine added kickboxing to the schedule of classes at his gym, and I had the opportunity to observe the workouts over a period of a few months.

I always consider the overall level of fitness required to participate in a sport when I try to assess its value in terms of health benefits. Golf, while fun to play, doesn’t demand very much from you in terms of overall fitness, so it gets a lower rating than rowing, which requires a pretty high level of fitness. One of the first benefits of kickboxing classes is that they get you in shape.

Think of how fit boxers need to be to stay on their feet, bobbing and weaving, constantly moving, while trying to punch each other for ten or 12 three-minute rounds. Because of this, you’ll skip rope a lot in kickboxing class, which is a great cardiovascular workout. In addition, long sessions of running or other aerobic activity like cycling outside the gym will help you build the endurance you’ll need for those rounds of kickboxing.

You’ll also hit the heavy bag – which is a form of resistance training – that will build power in your arms. Hitting the double-ended bag and working with spotting mitts (which is like punching moveable targets), will develop hand speed and eye-hand co-ordination. Push-ups will strengthen your entire upper body. Kicking drills will develop leg power and improve your balance.

All boxers, kickboxers and other martial artists have to be able to take a blow to the midsection. Crunches and other abdominal exercises will toughen up your abs. Flexibility is also crucial for anyone studying a fighting art. For many years martial arts gurus, as well as coaches in many conventional sports like tennis and golf, warned their students to avoid weight training for fear of the tightness associated with bigger, stronger muscles and the ensuing loss of range of motion. We now know you can lift weights, get stronger and maintain or increase your flexibility as long as you don’t neglect stretching.

So to get ready for your classes, do everything you would normally do to get in shape: Aerobic exercise three to five times per week, strength training twice a week (full body circuit), ab work and daily stretching.

Why not chat to other iVillagers about exercise on the Shaping Up message board. Take a look at some of the LIVE discussions happening now on the board:

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The perks of kickboxing