Identification
Kickboxing is rooted in Western boxing and Muay Thai; they share a strong emphasis on intense, regular training. Consistent practice leads to improved health and mastery of the art. In addition to being a fighting system based on combat drills and sparring, kickboxing is also a cardiovascular workout that employs the hands, feet, knees and elbows, says Tony Ordas in "Kickboxing Fitness."
Training Schedule
An average kickboxing training schedule consisting of two sessions per week will lead to fitness benefits, including improved cardio-respitory health, toned muscles and weight loss. Aim for three sessions per week for greater results. Perform an alternative form of exercise on other days, especially if you wish to engage in kickboxing only once per week.
Duration of Training Sessions
According to a 1997 study by Bellinger, et al., a 60-minute intensive kickboxing training session is the approximate equivalent of 60 minutes of running on a treadmill at 5.6 miles per hour. The researchers established this time to be effective at improving and maintaining cardiovascular fitness. Additional benefits include increased flexibility and strength, as well as enhanced coordination and quicker reflexes. Moreover, in a study conducted by researchers from the University of Mississippi, tests concluded that the average kickboxer burns between 350 and 450 calories per hour of high-intensity kickboxing. Therefore, when practiced in conjunction with a balanced diet, training for one hour at least twice per week may also be highly beneficial for weight loss.
Kickboxing Class Structure
Competitive kickboxers often dedicate each session to a specific type of workout. Endurance, strength and technique training exercises are often performed. The average kickboxer that trains twice per week usually combines all three workouts into each training session. A typical kickboxing workout begins with warm-up exercises, such as air attack moves or skipping drills. Boxing, kicking, blocking and moving techniques are then practiced. Practitioners pair up and spar against each other. The session ends with strength training and stretching sequences.
Warning
As with any training program, it is crucial that you increase the frequency and intensity of your kickboxing workouts gradually, as over-training may lead to injury. Begin by training twice per week; add more days to the schedule as your fitness level increases. Always wear boxing gloves, shin and elbow pads, and a gum-guard when sparring; protect your hands with wraps or gloves when striking heavy bags.