Kickboxing is a fabulous workout with numerous benefits. Because the body works as a unit to create the movements, you get an all-in-one workout in a half hour. It is great for nearly everybody, regardless of age or fitness level, and it is adaptable to special populations. Kickboxing deliver strength training while improving body composition and cardiovascular health. It enhances the mind/body connection, improves balane and hand-eye coordination, and heightens our cognitive abilities. Kickboxing is a form of self defense, as well as a big-time stress reliever.

 

Let's talk about the core workout! Every movement starts at the core, then the energy flows through the legs and arms to connect with the heavy bag or hand pads. Shadow boxing (throwing punches in the air) also works the core. Side kicks, round house kicks, back kicks, front kicks and throwing knees, target obliques and rectus abdominals as well as hip flexors, glutes, groin, hamstrings, outer thighs and quads. All the twisting that comes with jabs, hooks, upper cuts and bob-and-weave exercises, works the anterior serratus muscles (muscles along the upper ribs), obliques and rectus abdominals as well as the entire upper body. Ab exercises on the floor connecting hooks and jabs to the bag, or a partner's hand pads, spices up core exercises.

 

Kickboxing is a superb glute (butt) workout. Squats and lunges can be incorporated with punches and kicks. Back kicks and side kicks lift and strengthen glute muscles. Shuffling to and from the bag, landing punches or kicks, helps firm the glutes. Working the large muscle groups burns many calories, reducing fat around the area and throughout the whole body.

 

Using your whole body at once, with short bouts of exertion to connect with a harder surface, such as the heavy bag or hand pads, challenges our cardiovascular system. The calorie burn is exceptional for trimming and toning the body, not to mention the strengthening of the heart and lungs. Boxing can improve body composition, which in turn can boost your confidence. The calorie burn decreases belly fat showing off a six pack. Arms and legs become defined. Posture improves and the boost in confidence can trigger better eating habits.

 

Boxing is an alternative to weight training and an exciting way to mix up your workout routine by using your muscles differently. It builds strength, power and speed. With these dynamics working together there is no need to increase the load bearing weight on the body to continue to get results, as you would in weight training. This means less load on our joints and less risk of injury. When taught correctly, boxing carries a low risk of injury; it can be low impact, which protects joints while increasing bone density. After 45 minutes to an hour of exercise, many people's minds can check out and the body fatigues, putting them at higher risk of injury; that is why half hour workout sessions offer even further protection against injury.

 

Mixing up combinations of punches and kicks keeps you from getting bored with your workout. Exercise should be fun so you stay committed to the program, allowing you to reach your goals. Boxing alongside a partner can very much keep you motivated. Try 20 to 30 minute boxing sessions; it goes by so fast you won't have time to get bored!

 

We have covered some of the physical benefits, now let's turn to some cognitive and emotional benefits of kickboxing. Crossing the midline of your body with punches, kicks and working combinations stimulates the brain, getting both sides to communicate with each other. This whole brain communication results in better overall coordination and balance. Boxing encourages the brain and body to talk to each other and work together, bringing about heightened awareness.

 

Research has also indicated that dementia and Parkinson's disease symptoms can improve from boxing drills. According to ESPN's sports difficulty ranking, boxing is the most demanding; beating out basketball, football, ice hockey, martial arts and wrestling.1 Parkinson's causes a loss in many of the same elements that boxers train to improve. Boxers condition for optimal agility, speed, muscular endurance, accuracy, balance, hand-eye coordination, footwork and overall strength to defend against and overcome opponents.2

 

As we all know, with a good night's sleep comes improved health and makes for a better human being in the morning. Aerobic exercise significantly improves sleep.3 Kickboxing, being an aerobic form of exercise, can improve quality of sleep, shut the mind down, reduce the amount of time it takes to fall asleep, and improve the all-important REM sleep. Kickboxing can also enhance mood and decrease anxiety, stress and anger; which contributes to improved quality of sleep.

 

Boxing is practical and effective in real life situations. Not only are there innumerable physical benefits, kickboxing skills can also be used as a form of self defense for ourselves as well as the people we love. After a stressful work day, or during your lunch break, boxing is a great way to clear your head, release tension and increase endorphin levels, enhancing your mood and confidence. Bonus: your family and co-workers will love you for it!

 

For an exciting and very beneficial workout, try kickboxing. Strap on your gloves and pull up your shin guards!

 

1 Hipp, Deb. "Punching Out Parkinson's Symptoms: How Boxing Can Help." A Place for Mom Senior Living Blog, January 4, 2019.

2 Rock Steady Boxing, Fighting Back Against Parkinson's. www.RockSteadyBoxing.org.

3 Dolak, Lindsay. "What Type of Exercise Should You Do for the Best Sleep?" Aaptiv.com Magazine

 

Shannon Rose has been a master personal trainer for over 24 years. She holds numerous certifications from both the International Fitness Professionals Association and the

National Exercise & Sports Trainers Association including sports nutrition consultant, special populations, sport yoga and more. She has degrees in physical education,

communications and social and behavioral science. Visit her at www.Riverfrontfitness.com.