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A combination of aerobics, boxing, and martial arts -- is one of the most popular fitness trends to hit gymnasiums in recent years. These workouts, which are inspired by martial arts, have motivated many people to start a fitness program.
This intense, total-body workout can improve strength, aerobic fitness, flexibility, coordination, and balance.1 The American Council on Exercise (ACE), which evaluates exercise products and programs, notes that, during a one-hour kickboxing workout, you can burn from 500 to 800 calories, which is up to twice the calories you burn during a one-hour step-aerobics class.
Kickboxing classes can be a great alternative for people who have become bored with weight-room cardiovascular activities, such as brisk walking or jogging on a treadmill. They also provide an option for people who enjoy the "semi-dance" movements found in aerobics or step classes.
What are the benefits?
Although it may seem as if every new exercise trend is hailed as "a full-body workout," these classes can come pretty close. If you do the punches with precision and power, you'll strengthen your upper body and eventually see more muscle definition. The kicks will strengthen your legs, especially the hamstrings (the muscles that run down the backs of your thighs). And the kneeing move (a strike in which you thrust your bent knee upward) will firm your abdominal muscles; in fact, all of the moves, when done correctly, will make your torso into a solid base that lets you do everyday tasks more easily - whether you're hoisting a heavy box into your attic crawl space or shoving open a window that always sticks.
Your cardiovascular system will benefit, too, though how much depends on the class. Some teachers offer a truly aerobic workout -- they keep you bobbing, weaving, and jumping amidst the punches and kicks, so that your heart rate stays elevated for most of the session. Other teachers may not have you move around as much, focusing more on proper form. Either way, a good class will leave you drenched in sweat and energized.
What's more, a lot of people find kickboxing a great way to release stress. Civilized as we've all been not to hit each other (which is, of course, a good thing), we're still animals with some natural aggression. You may find that planting your heel in the torso of a phantom foe 10 or 20 times leaves you feeling wonderfully tranquil.
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