Looking for a high energy workout that combines muscle building and strengthening with a cardio punch?Try aerobic kickboxing. This exercise is a blend of boxing, martial arts and aerobics that provides overall physical conditioning and toning for better health and a stronger body.

Roots of Kickboxing

The true roots of kickboxing date back to Asia over 2000 years ago, and modern competitive boxing started in 1970s when American karate experts arranged competitions that included full-contact kicks and punches that are banned in traditional karate.

With the addition of padding, protective clothing and safety rules over the years, kickboxing morphed into a diverse competitive sport that is differentiated based on techniques, and the among of physical contact allowed between sparring partners. Aerobic kickboxing is a derivative of this sport.

Why Aerobic Kickboxing is a Great Workout

Besides keeping your body fit, kickboxing has tons of other benefits. According to a study by the American Council on Exercise (ACE), you can burn anywhere from 350 to 450 calories in one hour of kickboxing.

Kickboxing also reduces and relieves stress while doubling as a a rigorous workout. Controlled punching and kicking carried out with the discipline and skill of martial arts can do wonders for clearing feelings of frustration and anger. Practicing kickboxing moves can also help to improve balance, flexibility, coordination, and endurance.

Another added benefit – self defense. While you are getting a total body workout you are also learning simple self-defense moves that can come in handy. Kickboxing fans also say the sport helps them to feel more empowered and confident.

Aerobic Kickboxing Basics

This active form of kickboxing does not involve a competitor. Instead, the routine integrates key moves from boxing, aerobics and martial arts into a sequence that is done with a full-size punching bag or jump rope. The cardiovascular workout begins with 10-15 minutes of warm-up including stretching, jumping jacks and push-ups, followed by a 30-minute session that includes moves including as knee strikes, kicks and punches. A five minute cool down and  additional 10-15 minutes of stretching/conditioning closes the class, helping relax muscles and prevent injury.

So is kickboxing for you? Consider these guidelines first:

Know your current fitness level. With high impact workouts, its important to know if its a match with your current exercise habits. If you sit on the couch a lot, start with a low impact aerobic class or less physical type of workout, and slowly build your way up to a higher level of endurance. Once you start an actual kickboxing class, be sure to take it at your own pace and don't push yourself to exhaustion right out of the gate.

Check out a class before you sign up officially. Stop by and observe a class and the instructor to get a feel for the routine. Talk with them and see if they are able to make any modifications during class for people at different skill levels. Avoid classes that move to fast or are too complicated until you are a bit more seasoned. Just start out at a level that suits you and move up to a class that is more intense as you get the hang of it.

Choose a skilled instructor. Instructor experience is quite varied, so be sure to work with someone who has a high-level belt in martial arts and is certified as a fitness instructor by ACE.

Comfort rules. Wear loose, comfortable clothing that allows your arms and legs to move in all directions. Cross trainers are ideal for footwear because they allow for side to side movement. Gloves or handwraps may be used as well, and should be for sale at the class location. To be the most prepared, talk with the instructor to see if there is any other equipment you may need.

Start with controlled movement. You are not helping anyone by going full tilt off the bat. Regular controlled movements are the best approach to class. Overextending muscles lead to injury, so its best to start with low kicks until you properly learn the technique and more complicated moves.

Get that annual health exam. Its a good idea to have a physical before starting class to see if there are any chronic medical conditions you need to manage before starting an intense aerobic activity.