A power-packed workout, cardio kickboxing is a combination of martial arts and cardio. It is a full-body workout, which engages every muscle group in your body, with a strong focus on your core. Typically, cardio kickboxing is a group workout led by an instructor who demonstrates swift punches, kicks and other movements set to fast music. It’s for everyone, you do not have to have any martial arts or boxing experience to take a cardio kickboxing class. We checked with leading health and fitness experts to learn more about this form of exercise. Here’s what they had to say.
“Along with aiding weight loss, this form of exercise improves cardiovascular endurance, lowers the risk of a number of diseases, reduces stress and helps control blood sugar,” states Ankit Gautam, fitness expert and director of Fitness Xpress India.
5 advantages of adding cardio kickboxing to your fitness regime
1. Aids Weight Loss
Cardio kickboxing is a fun exercise that combines an aerobic workout with a resistance training workout. Moreover, according to studies, cardio kickboxing is a noncontact exercise that can burn between 350 and 450 calories an hour. This form of exercise can also help you shed extra body fat.
2. Improves Overall Fitness
Cardio kickboxing is a full body workout that works on your metabolic conditioning, increasing stamina and building core strength. “Such a workout works on multiple aspects of your body at the same time. It’s a great way to maintain overall health and fitness, and improve your capacity to perform things. Cardio kickboxing is also an effective way to reduce belly fat. However, this training should be done under proper guidance with enough time to recover between sessions,” says Prateek Kumar, fitness expert and founder of FitCru.
“Of the many benefits of cardio kickboxing, an important one is the use of varied muscle groups and a near constant workout of our core muscles. This helps our overall strength, balance and posture. In the long run, cardio kickboxing helps us achieve our fitness goals in a shorter time,” adds Dr Jayant Arora of Fortis Bone and Joint Institute, Fortis Memorial Research Institute.
3. Helps Reduce Stress
Aside from the obvious calorie burn benefits you get from cardio kickboxing, one often overlooked benefit is that it reduces stress in the body. “One can kick and punch their way to a stress-free zone within minutes of a high-energy kickboxing routine. The powerful feeling one gets by just knowing how to punch and kick goes a long way in how we carry ourselves with confidence each day. Furthermore, while following the kickboxing routine, one often releases endorphins, which boosts the mood and helps one feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout,” says Simrun Chopra, Deep Health Coach, nutritionist and founder of Nourish with Sim.
4. Provides Self Defence Skills
Learning self defence skills is an added benefit of this form of exercise. “Cardio kickboxing is an exercise that challenges your cardiovascular capacity as well as increases muscle endurance and body strength. It has the element of martial arts without any risk to the body. The punches and kicks practised also help your body stability, breathing and flexibility. Learning the correct biomechanics for punching and kicking also aids in self defence and will build confidence and presence of mind in people. Also, as it can be done without the use of equipment, a lot of variations can be added to the exercises, and it can be done at any place of your choice,” remarks Rohit Nair, fitness expert.
5. Boosts Cardiovascular Endurance
Cardiovascular endurance is a measure of how well you can perform exercises for an extended period of time. Improving your cardiovascular endurance reduces the risk of diseases such as diabetes, heart disease, and stroke.
“Cardio kickboxing is great for cardiovascular endurance. It teaches you how to move for long periods of time, with varying intensity. Not only does this build help you burn a lot of calories, but also improves your aerobic capacity,” concludes Sanika Vaid, fitness and nutrition expert.