Getting The Kick: Aerobic Kickboxing

There are different types and routines in aerobics.  And one of them is aerobic kickboxing.  Aerobic kickboxing should not be confused with kickboxing which is a self-defense technique.  With aerobic kickboxing, which is also called cardio kickboxing, you could lose about 800 calories within an hour.  Aside from losing weight, cardio kickboxing is also great in building lower and upper body strength.

Aerobic kickboxing starts just like any other kind of aerobic exercise, with a five to ten minutes of warm-up. After that, it would be the kicking and punching which would end up with another five minute cool-down.  This aerobic exercise combines martial-arts, self-defense, boxing and music. A person who is performing this would be able to learn the basics of these parts. For example, basic boxing stance is taught.  Punches like jabs and hooks, kicks like side kicks are taught.

Kickboxing is thought to have originated from Muay Thai. But aside from the Thai boxing influences, aerobic kickboxing also uses karate skills to develop flexibility, strength and endurance in one cardiovascular exercise. Those who practice aerobic kickboxing would also testify that it was able to help them build their self-confidence, self-esteem, self-control and develop a positive attitude towards exercising and work-out.

In addition to that, it can also reduce levels of stress and increase the individual’s stamina and energy.  Imagine, learning self-defense and keeping your personal fitness in check in an hour or less in a day.  But as great as it is, there should be considerations before practicing aerobic kickboxing.

• Your personal level of fitness. 

Aerobic kickboxing is a high-impact aerobic routine. Those who are suffering from arthritis, tight hamstrings and inflexible back can have difficulties with this routine.  And always consider getting your doctor’s advice before proceeding with any kind of exercise program especially if you have an existing medical condition.

• Consider your level of expertise.  

If it is your first time to do such workout, then you could always get a beginning class.  After being familiar with it, you could start progressing into intermediate and advance levels.  If working out with a CD/DVD or tape at home, then pay attention to the instructions and start and do the workout according to your own pace.  There are moves like high-kicks which should be avoided by beginners.  These moves would require flexibility which would be developed later on when you have already gotten used to the routine.

• Hydrate.

Always drink water before, during and after the workout.

• If the CD or the class runs for more than an hour, you are not obligated to workout for the entire period.  An hour of aerobic exercise is enough.

• Wear clothes that would not restrict the flow of movements while exercising. Loose-fitting clothes could be a problem sometimes. 

Cardio kickboxing could still put beginners at risk of joint injury. Especially, if they would be extending or using incorrect forms and stances like overextending kicks and locking joints. Wearing weights and holding dumbbells are also not a good idea since they could also be detrimental to your joints.  When performing aerobic kickboxing or any kind of aerobics, never give in to peer pressure and excise beyond your limits or fatigue.

Keep in mind that speed, flexibility and your overall performance and fitness will increase along with regular practice.

Aerobic Breathing

Aerobics is one of the ways to lose weight and reduce risks of sickness and complications as a result of obesity and being overweight. It will also improve overall health. Aerobics could help in pumping more oxygen into the blood vessels, which can increase metabolism and burn more fat and calories. Aerobics literally means oxygen. Aerobic exercises are designed to increase oxygen intake. This practice would burn fat and improve health and fitness.

According to studies, about 300,000 adult deaths in the United States can be attributed to the lack of physical activity and unhealthy eating habits. About two thirds of adults in the  U.S. are overweight, while about one-third of the adult population are obese. Adults are not the only ones suffering from weight problems. Children and teens with obesity have increased for the last years because of changes in lifestyle.

Would it be possible then to lose weight just by breathing alone? 

Breathing is a crucial aspect in different kinds of exercises. In fact, in yoga, breathing properly is important. Breathing exercises could even remove stress and relax the body and mind. Breathing for weight loss is practiced by several aerobic breathing programs. Each program would have their own technique and their own advice.

However, it is important to understand that there is no weight loss program or pill that could produce dramatic results overnight. Obesity and being overweight cannot be resolved by aerobic breathing alone. Of course, proper diet and exercise is still crucial to battle the pounds away. Aerobic breathing can supplement these weight loss programs to acquire better results.

Most of us would only use about 20% of our lung capacity, while 70% of toxic elimination in our body happens when we breathe. Aerobic breathing helps our body maximize its potential.  By breathing properly for about 20 minutes a day, you can bring drastic results in your health.

The guiding principle is that breathing can cleanse your body.  It could help in flushing out waste, toxins and other pollutants from your body. Diaphragmatic deep breathing techniques could help in reducing cellulite, improve skin tone, blood circulation, digestion and even sleep.

With aerobic breathing, all you have to do is sit up straight, exhale from the lungs and inhale through the nose. Breathing should be able to stretch the lungs to its capacity.  When exhaling, make sure to force out all the air in the lungs. Hold breathing for a while and then pull your stomach in.  You can do these breathing exercises about 10 to 20 times.  Some would prefer doing them before proceeding with any exercise training.

Everyone wants to lose weight.  But it does not mean that you should start starving yourself and become a slave to exercise machines.  In the end, losing weight would still mean eating fruits, vegetables and healthy food, exercising regularly and staying or maintaining a positive outlook of life.

Whenever we are including ourselves in aerobics and weight loss programs, setting realistic goals for us to accomplish would make it easier for us and at the same time, take weight loss according to our own phase.  Breathing may not be the magic beans we’re looking for to look good, but it can definitely help us change into a new person.

Why Choose Aerobic Exercises Over Diets

Many studies say that aerobic exercises are not recommended because these cannot fully pave the way for permanent weight loss and weight control. However, there are studies that also show that aerobics can bring some short-term benefits like being a powerful motivator, not only in losing weight but also in living healthy for good.

While some physicians say that it is okay to diet for a fast weight loss if the person’s health wouldn’t be compromised or affected, with aerobic exercises, there is no need to worry since the person will more or less dictate the phase of the process.

Weight loss through diet can be effective if it’s only used for initial weight loss because this can lead to having balanced diet. But, weight loss through aerobic exercises can ensure that you don’t only follow a reasonable eating plan but you also have a regular activity so that you would not regain the weight that you lost.

Although some weight loss strategies are effective, it still doesn’t change the fact that engaging into it without preparation is hazardous to health. Unlike when you engage in aerobic exercise where you don’t only have the chance to lose weight but you can also improve the conditions of your heart and lungs through the proper utilization of oxygen in the body.

Boosting the potentials of aerobics in controlling weight 

But even with aerobic exercise, there are still factors that will keep you from controlling your weight. Two of the reasons why people become obese are emotional eating and their inability to keep doing an activity such as aerobic exercise on a regular basis. Some of the key factors that trigger emotional eating and the lost of interest in controlling weight include anger, depression, and anxiety that lead to eating more food and being lax when it comes to physical activities.

Experts say that if a person can manage emotional eating by learning to deal with their emotions in a different way, the possibility of achieving weight loss in no time will be greater. Here are some tips in combating emotional eating and the sudden loss of interest in controlling weight:

1. It pays to determine your own mood especially before eating. Doing this will give you a mindset that eating is just an escape so that you can forget whatever is bothering you.

2. Analyze and monitor your emotions daily. Checking your emotional levels daily can help you trace the reasons why you indulge in emotional eating and why you lose the drive to go on with your aerobic exercise. This can also help you fight the urge to overeat when you get emotionally upset.

3. Try to develop new hobbies that will take your mind off from eating food or by being lazy. By keeping yourself busy with other things, you can avoid eating large amount of food on a regular basis.

4. Make simple aerobic exercises such as walking or jogging regularly. Physical exertions can help your body burn unnecessary and unwanted calories. Thus, this can help you control your weight in no time.