Kickboxing class 101

If you've never tried it, kickboxing is a fun, group fitness class that combines martial arts techniques with a little cardio. Kickboxing helps you build stamina, improve coordination and flexibility, and burn calories as you build lean muscle. Because you workout at your own individual ability, this high-energy workout challenges athletes at all levels. 

What is a class like?
A typical class is going to involve working through a series of choreographed movements, led by an instructor, that consists of punches, kicks, and knee strikes.

Kickboxing combinations are a mix of punches like:

• jabs
• crosses
• hooks
• uppercuts

Lower body movements include:

• knee strikes
• front kicks
• roundhouse kicks
• side kicks
• back kicks

Despite the name, kickboxing is a non-contact workout. All punches and kicks are thrown into the air or onto pads. But it can also be a high-energy workout burning between 350 and 450 calories an hour, according to the American Council on Exercise. In addition, your elevated heart rate moves into a zone in which cardiovascular conditioning takes place having a positive impact on your heart. Kickboxing can also help you have a daily calorie deficit, allowing for fat loss.

In addition to these benefits, a kickboxing class challenges your technique, endurance, and above all, concentration. Half the battle is mental — you have to focus on the individual movements so that you can complete different combinations.

If you're looking to burn calories for weight loss or to improve stamina and heart health, kickboxing can be a great fitness choice. People who become easily bored with stationary cardio equipment like treadmills and stair steppers will enjoy the fast pace and new movements in a kickboxing class.

You don’t need any martial arts or boxing experience to take a kickboxing class. Everyone is welcome. Listen to your body, though, and take water breaks when you need them. Work your way up to exercising at full intensity.

It’s normal to become frustrated if you’re having trouble keeping up. But don’t quit. Even if you are unable to follow the instructor’s movements exactly, keep moving to enjoy the benefits of this physical activity. With practice and patience, you will improve. And, our instructors are there to help you figure things out so you can have a good time and get fit.

What to expect
At a kickboxing class, you can expect a full-body workout that engages every muscle group in your body, with a strong focus on your core. The rapid movements also improve flexibility, balance, and coordination, and can help you build faster reflexes.

Regularly attending kickboxing classes increases your energy levels. According to the Mayo Clinic, regular physical activity has been shown to boost energy because your heart and lungs perform more efficiently. In addition, regular exercise like kickboxing also improves your mood, helps you fall asleep faster, and helps you get better quality sleep.

How to get started
First, you'll want to find a class that works for your schedule. We offer several kickboxing classes throughout the week. Visit our classes page to see the current month's class offerings.

Next, make sure to do the following for your first class:

• Wear comfortable workout clothing and athletic shoes. You might have the option of also taking class in bare feet – just ask.
• Bring water and a small towel.
• Arrive a few minutes early to sign any necessary paperwork before class.
• Introduce yourself to the class instructor so they can make sure you are in a good spot to follow along.

Now that you know a little more about kickboxing, we hope to see you in class! Sign up by calling Evolve Fitness Studios at 541-844-1295 today.