Kickboxing And Weight Training

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8 Advantages of Taking a Kickboxing Class

 8 Advantages of Taking a Kickboxing Class

There's no denying that kickboxing is one of the most beneficial workouts for your body. It combines cardio and strength training, toning muscles and burning fat at the same time. Even celebrities like the Hadid sisters, Adriana Lima, and Ashley Benson swear by it and incorporate regular kickboxing sessions into their workout routines. The exercise is notable not only for its effectiveness, but also for how quickly it transforms your body. If there's one thing that distinguishes kickboxing from other cardio workouts, it's that it's simply a lot of fun.

It's the ideal form of cardio because you're constantly pushing yourself, usually working one-on-one with a trainer to keep you motivated throughout your session. In fact, you'll be done with your hour-long workout before you know it. Continue reading for an expert's list of eight kickboxing benefits that will have you adding this workout to your fitness routine.


1. Tone Your Whole Body

Whether you want to tone your arms, legs, or core, kickboxing will tighten and tone every part of your body. Kickboxers have well-developed muscle mass and a low body fat percentage, according to research.

This is a full-body workout, similar to swimming. "Using these moves together strengthens muscles while reducing body fat, creating that 'toned' body," says Martin "Marty" Kelly, a certified personal trainer and boxing expert. "The more calories you burn and the more muscles you properly recruit, the better your overall body composition will be."


2. Study Self-Defense

This is a benefit that not many workout plans can boast about. Kickboxing is not only good for your mind and body, but it is also a great way to learn self-defense. "Kickboxing differs from other forms of fitness in that it teaches you basic self-defense skills while utilizing various punching/kicking techniques," Kelly explains. "Learning a skill set while working on your health is an excellent approach to increase self-confidence, and self-defense is always useful."


3. Consume Calories

Kickboxing is a high-intensity, high-impact workout that will keep you moving at all times. Throughout your session, your heart rate will be elevated, which means you'll be burning calories. "On average, my clients burn 800 to 1000 calories per session," Kelly explains.

According to the Mayo Clinic, the number of calories burned is highly dependent on intensity levels and individual characteristics. Kickboxing is classified as a "vigorous" aerobic activity, which means it will burn more calories in a shorter period of time than other "moderate" activities.


4. Stress Reduction

There's nothing quite like punching out those negative emotions, whether they're anger or stress. Kickboxing necessitates constant movement, which aids in stress relief. Boxing exercises have also been shown in studies to reduce feelings of anxiety, depression, and anger.

Forget about your daily worries—you won't be able to think of anything else while you're enjoying your kickboxing session. "I've had so many people come in to train and they leave a different person," Kelly says. "It's like a therapy session; they get all of their negative energy out when they punch a bag or hit mitts."


5. Increase Endurance

Cardio-heavy workouts are the way to go if you want to build endurance. According to a study published in the journal Biology of Sport, kickboxing can improve cardio and muscular endurance. "Kickboxing and boxing are arguably two of the best and most enjoyable ways to improve endurance/stamina," Kelly says. "The more you do it, the better your endurance gets."

Learning when to breathe during your workout to avoid becoming winded is one of the most important aspects of kickboxing. Learning proper breathing techniques and maintaining them throughout your session is just as important as throwing the perfect punch in your practice.


6. Increase Energy

You'd think that after a solid round of kickboxing, you'd be exhausted, but the truth is that you might have more energy than before you started. "Kickboxing, like many forms of exercise, increases blood flow to various parts of the body, which helps to enhance energy," Kelly explains. "A surplus of blood flow and overall muscle activation releases hormones that can help increase alertness levels."

According to the International Sports Sciences Association (ISSA), improved oxygen circulation from exercise helps improve your energy almost instantly. Maintaining a regular exercise routine will make daily tasks less taxing.


7. Improve Your Posture

Put your slouching days in the past! With the addition of kickboxing, you will be able to stand tall. "Being on your toes and achieving balance is critical for good posture," Kelly explains.

A strong core, which includes ab and lower back muscles, is required to improve your posture. Kickboxing engages those muscles, resulting in trunk stability, upright posture, and improved postural control while exercising.


8. Improve Coordination

Because of the jabs and kicks, kickboxing requires a lot of hand-eye and foot-eye coordination. Not to mention the constant direction change when throwing punches. Kickboxing engages many muscle groups, which aids in the development of coordination and balance.

Kickboxing's effect on balance has also been studied in people with multiple sclerosis, who may have a compromised gait and balance and are prone to falling. The study discovered that after 11 weeks of tai chi and fitness boxing, balance can be improved.


Is it better to exercise weights before or after a sport?

The majority of fitness experts recommend doing cardio after weight training since doing cardio first depletes the energy source for anaerobic work (strength training) and fatigues the muscles prior to their most difficult activity.

Lifting weights before or after kickboxing

The common guideline is that the most important workout is kickboxing, thus it should be done first in the day. After at least a 6-hour respite, strength training should be done later in the afternoon.

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