CHAPTER SEVEN

Boxing & Kickboxing 

Fitting Martial Arts into Fitness Training

Many people shy away from martial arts training because it is perceived as a fighting sport and not contributing to an overall true cardiovascular and resistance type workout. This is not the case and there are many different styles of martial arts with each enhancing your fitness program.

Let’s separate what is and is not martial arts. Most fitness clubs offer classes like Tae Bo, Aerobic Kickboxing, Cardio-Karate or some form of aerobics class incorporating punches and kicks. These classes are aerobics classes and, although they are a good cardio workout, they are no martial arts training. Often they are taught by aerobics instructors with no experience in martial arts, therefore, the punches, blocks, kicks and combinations have little or no self-defence benefit and can leave the participants with a false sense of security that they have learned a skill to protect themselves against an attack. Martial arts prepares a person to defend themselves while increasing physical attributes such as cardiovascular endurance, flexibility, strength, coordination and agility, in addition to increasing self-confidence and self-esteem with an element of internal training.

 

Anyone who has participated in a typical martial arts class is well aware that abdominal training is an integral part. The prime source of power in martial arts comes from the core area of the body and focuses on proper breathing techniques.

All good fitness programs include short-term and long-term goals. Martial arts have a built in goal setting plan through the use of a belt grading system. Some people are turned off by the thought of belt grading but soon appreciate it as a way to recognize personal accomplishments and motivate for further progress.

Kickboxing emphasizes an intense cardiovascular workout combining the proper punching techniques of boxing and kicks from martial arts. Karate and taekwondo add a dimension of mental and physical discipline while emphasizing balance, flexibility and full range of motion to deliver powerful strikes and kicks. Progressing through a belt ranking system, participating in in-house club events, tournaments, sparring, kata and other demonstrations provide ample venue to challenge you and measure your skill and fitness level.

Like boxing classes, that have become immensely popular, fitness kickboxing offers the opportunity to train like a real kickboxer, gaining all the benefits without having to get in the ring. Studies have revealed that a 45-60 minute kickboxing class can burn off 600-800 calories. In addition to the weight loss, you are building lean muscle, which raises your metabolism burning calories at rest and toning the whole body. The kicking exercises concentrate on the thighs, hips and buttocks unlike any other workout.

By utilizing partner training you get the increased motivation and commitment that makes it ideal for couples wanting to workout together or regular training partners of any age or fitness level. Unlike traditional aerobics classes where everyone is staying at the same pace, your intensity is determined by you and your partner.

The use of focus pads and heavy bags provide a tremendous form of resistance training that builds lean muscle and has the added bonus helping to increase bone density.

The Punch and Kick Workout

People often ask how to vary their program to get a full body cardio/resistance workout in the shortest time. Incorporating a heavy bag routine into your fitness regiment can provide cardio and resistance training all in one 30-minute workout with the extra perk of abdominal work build right in.

“Heavy bags” or “punching bags” are relatively inexpensive and don’t take up a lot of space; most gyms are now equipped with them. Punching and kicking against the weight of the bag provides excellent resistance to build lean muscle and bone density. The constant quick hands and arms motions combined with the footwork gets the heart pumping for an intense cardio session.

Since a lot of the punch and kick power comes from your abdominal muscles you will be working them on every strike. The abs act as a stabilizer for body movement, the rectus abdominus (front of the stomach) and the obliques (sides) are in constant use when punching and kicking. Uppercuts, hooks and roundhouse kicks emphasize the ab muscles in particular. Uppercuts and hooks can be thrown with the front or rear hand. With the uppercut, concentrate on bringing the elbow back to the rib cage area and drive the punch straight up turning the fist so that the palm is facing you. The hook is difficult to master but you want to keep the line from the elbow to the fist horizontal and do not bend at the wrist.

Some effective yet easy combinations to start with are: the left uppercut & right hook, the right uppercut & left hook, alternate hand uppercuts or hooks. Throw in some jabs (lead hand) and some crosses (rear hand) and mix it up. Get in close to the heavy bag, you can even lean into it a bit, stay crouched, feet shoulder width apart, use short punches and avoid swinging or flailing the arms.

Exhale and tighten the abs on each punch concentrating on bringing the power from the ab muscles, hips and legs. When it comes to roundhouse kicks, they can be thrown off the front or rear foot. Start by raising the kicking leg, pivot on the base foot while pointing the knee to the target, quickly extend the lower part of the leg and foot being sure to contract the abs and thrust the hip forward striking the bag with the top part of the foot (on the laces of your shoe). Retract quickly bringing it back to your fighting position.

Start your program with three 2-3 minute rounds with 30-60 seconds rests between rounds for water. Work your way up to 6-10 rounds.