Cardio Boxing 101

Always keep your abdominal muscles tight, engaged.  Don't worry so much about the punches and other arm work at first. After a few repetitions, the arm movements will come naturally.  The first few weeks of class, safety and the proper form is a must!  I refer to the first week or two as Boxing 101

Don't try to move too fast.  I like to keep the music about 126 to 144 BPM in order to give participants time to complete each movement fully and completely.  I NEVER use music that is faster than 140 beats per minute in kickboxing, unless I am including aerobic dance for that class. As most of you know, we never do the same routine in this class.  When you walk into the classroom, you will never know what to expect, except for a fun, energetic workout! 

While doing Footwork, even though there are many variations, there are certain important factors to remember as follows: footwork while fighting is a "balls-of-the-foot" movement, keep the feet light, knees slightly bent and your body balanced.  I will always continue to stress in class to "...pivot.. have your knees follow your feet at all times.."

Keep kicks low. Imagine aiming toward an opponent's knee. This is safer than high kicks and you will be involving more muscle.  However, I do allow my advance students to kick high, just as long as the move is done correctly... Alignment, not kick height should be a priority.  Don't kick higher than hip level. Kicking high repetitively will compromise form and power and will increase risk of injury

Proper shoe type for kickboxing:  A running shoe is NOT recommended.  I would suggest any type of cross-trainer shoes.  Make sure you have comfort in the heel area and make sure the shoes are light in weight.  Also make sure the shoes have adequate arch support

Your warm-up should consist of about eight to 10 minutes of any cardiovascular exercise and then gradually increase your intensity before any activity.  Stretching is not a warm-up activity.  The warm-up is done before the stretching.  Oh... to help prevent any soreness, stretch before, during and after your work-out!

Do not hold your breath!  Holding your breath can increase your blood pressure and zap your energy!  Try to get as much oxygen as possible...for most exercises, exhale through your mouth when you lift any weight (exerting yourself) and inhale through your nose when you lower it!

When lifting weights, remember to lift slow!  The slower you go, the more you reply on muscle power.  Count to two (two seconds) to lift the weight and at least two seconds to lower it.

Focus on progress.  Too many people focus on the outcomes, such as losing 30 pounds, instead of the process, such as exercising for 30 minutes a day for four days a week.  Remember, one did not gain 10-50 pounds overnight... progress takes time.  Go with realistic goals.

Exercising too intensely can lead some people to burnout or injury. The expectation that a workout must be highly intense to be effective is false, as well as have some people abandon their training altogether! Remember, go for your target heart rate.  Use this formula:  220 minus your age = answer**... that answer** divide into .55 and the same answer** divide into .75...   Now you know the range of your target heart rate... between 55% and 75% - the higher end that you are working out at means you are in your cardio zone and working out at the lower end means you are at your fat burning zone!  Make any sense?  Hope so!