FAQs:
What is Kickboxing?
As its name suggests, kickboxing is a type of boxing that involves kicks. It features adapted techniques from Muay Thai, Karate, and modern boxing. Thai soldiers used Muay Thai in the 13th and 14th centuries. By the 20th century, it had transformed from a combat system to a means for recreation and physical fitness.
What Does Kickboxing Do to Your Body?
To get better balance, power, and agility, kickboxing is king among workouts. Experts who have studied the sport say nearly everyone even older people who might shy away from such things can benefit from throwing a punch.
Unlike most other types of exercise, kickboxing emphasizes powerful movements. Power is different from strength, and for older adults, it’s an even better predictor of mobility and their risk for falls, says Kurt Jackson, an associate professor of neurology and rehab science at the University of Dayton in Ohio. “Pure strength is what a weightlifter uses, but producing power is about both force and speed,” he says.
Kickboxing has been shown to improve fitness, power, flexibility, and agility, according to a study of healthy men in their twenties who trained three days a week for five weeks. The men in the study improved their upper and lower body power by about 7% while shaving off more than a second from their time in a 50-meter dash.
How Much are Kickboxing Classes Near Me?
In recent years, fitness centers have designed fast-paced kickboxing routines for customers who want the workout without the impact of sparring classmates. These aerobic or cardio kickboxing classes call on nearly every muscle group for a full-body workout that emphasizes fluid motion, according to AHealthyMe.com.
Typical costs:
1. Kickboxing studios usually charge by the month, on average $70 to $110, a rate that typically includes unlimited classes. Studios or gyms that offer drop-in rates charge around $10 per class.
2. Studio members are sometimes required to sign yearly contracts and pay an enrollment fee of $125 or more. Some general gyms across the country offer traditional and cardio kickboxing classes for around $10 a class or less with their memberships.
3. For studios that don't push yearly or even monthly commitments, some offer reduced rates for students willing to purchase bundles of sessions. There are bundles of 20 sessions available for around $275.
4. The cost for children is at least 20 percent cheaper than adult classes, for around $35 to $50 per month, on average. Kickboxing is considered good exercise[1] for teenagers because it teaches conditioning and discipline, as well as a good aerobic workout, according to TeensHealth, a site for youth fitness.
Does Kickboxing Build Muscle?
Even though kickboxing is a full-body workout, it does not build muscle. Why? Because it doesn’t satisfy the key mechanisms of hypertrophy (aka muscle growth). These are mechanical tension and metabolic stress. Mechanical is simply maximizing force production through the stretch of the muscle. Meaning lifting heavy weights through a full range of motion. But you can also achieve high levels of mechanical tension when taking lighter loads closer to failure. Kickboxing does nothing to generate mechanical tension or metabolic stress. This is mainly due to having minimal resistance when throwing punches and kicks and the inverse relationship between force and velocity. Meaning the faster the movement, the less force that can be generated. Less force means less mechanical tension. Metabolic stress is simply the build-up of by-products that develop in the muscle from energy production. It is associated with the “burn” you feel when grinding out those last few reps of a heavy set in the gym. Again, kickboxing won’t maximize metabolic stress either. While your shoulders may burn in your first few kickboxing sessions from holding your hands up, you adapt very quickly and you no longer have this sensation even after a 60–90-minute class.
Is Kickboxing Good for Self-Defense?
Kickboxing, like any other martial art, can be effective for self-defense, but it may not be the best option for every individual. It depends on the individual's physical abilities, experience, and comfort level. Kickboxing was designed for sport and competition, not specifically for self-defense. The rules of kickboxing for competition often restrict certain techniques that are useful for self-defense, such as grappling, clinching, and ground fighting. In addition, the training and competition focus is on hitting the target accurately and with power, rather than on self-defense techniques and tactics.
Is Kickboxing a Martial Art?
Kickboxing is primarily a combat sport rather than a martial art because it is geared toward sports competitions and prepares you to win matches and medals. As a result, kickboxing lacks the advanced self-defense training or philosophies found in traditional martial arts.
There is a strong argument that kickboxing could be seen as a legitimate martial art where competition is an integral part. But the main problem with kickboxing being a martial art is kickboxing’s lack of philosophy and approach. Unlike most martial arts, kickboxing emphasizes aggression, damage, winning titles, money, and fame, which are not the values real martial arts stand for.
In its initial form, kickboxing was a mix of karate and Muay Thai rules. But it wasn’t created as a martial art like karate or Aikido. No, right from the start, kickboxing was all about competition. It stood as a platform where fighters from various striking arts could compete against each other under hybrid rules.
In training, students do not have to wear a uniform, learn about history and tradition, or embrace its philosophies. Though rankings exist on paper, most kickboxing schools do not have belt ranks. Instead, the classes are split between amateur and pro groups, and that’s it.
Kickboxing training supports personal growth and overcomes oneself. But not directly through methods of training such as breathing exercises and forms of meditation as you often see in traditional martial arts.
Is Kickboxing a Good Workout?
Kickboxing is a great full body workout. While utilizing various parts of your body in the same exercise. Kickboxing brings a high intensity aerobic workout that will burn calories, elevate your heart rate and build muscles in the same routine. A versatile option as you are able to get great training with or without equipment and at any location you see fit.
Does Kickboxing Help You Lose Weight?
Kickboxing provides an aerobic workout that burns calories and can help you lose weight. Research shows that elite and amateur kickboxers have more muscle mass and lower percentages of body fat. A person who weighs 155 pounds can burn 372 calories during just 30 minutes of kickboxing.
How Long Does it Take to Get a Black Belt in Kickboxing?
On average, it takes 4 years to get a blackbelt in kickboxing. In the UK and USA, the grading progression goes white, red, yellow, orange, blue, purple, brown, black. Savate (French kickboxing) uses a colored glove system. Muay Thai kickboxing has no formal grading system.
Does Kickboxing Relieve Stress?
Kickboxing is a powerful stress buster. The high energy work out encourages the flow of endorphins, reduces anxiety and provides a useful outlet for frustrations big and small. Punching bags, roundhouse kicks and knee strikes don’t just reduce your stress level; they can also shrink your waistline.
History of Kickboxing
Kickboxing martial arts date back to many centuries ago. Muay Thai and other Southeast Asian martial arts were designed for unarmed combat on battlegrounds with records dating back to around the 12th century. Karate was developed around the 17th century and was introduced into Japan in the early 20th century.
The earliest records of competitive kickboxing dates back to around the 16th century when interest in Muay Thai as a sport occurred. However, there were not many rules or regulations in place. Fights were sanctioned with no restrictions over weight classes or protective gear.
Kickboxing as a combat sport has a more recent history. Muay Thai transformed into a modern sport around the 1920's when it included elements from western boxing such as boxing ring, boxing gloves, referees and rounds/time limits.
Kickboxing took on a separate development in East Asia in the form of Kyokushin Karate around the 1950’s. This further evolved into Japanese kickboxing when it merged elements of Kyokushin with Muay Thai. As Japanese kickboxing grew in prominence and influence, the sport took on different identities in western part of the world with American and Dutch kickboxing.
During the 70’s and 80’s, kickboxing tournaments between different forms of kickboxing styles were held. By 1993, the Japanese kickboxing organization, K-1 was founded as a unified-rules kickboxing promotion. Competitors from all over the world landed in Japan to pit their skills and determine the best kickboxing style.
By the late 1990’s and early 2000’s, K-1 became the dominant kickboxing organization. All modern kickboxing promotions today adopt rules developed during the K-1 golden era.
5 Reasons to Start Kickboxing Lessons
We all know that kickboxing is popular the world over. But why is that? What reasons do people have for starting kickboxing lessons? Here are 5:
1. To Get in Shape
One of the main reasons people start is to get in shape. Kickboxing offers a full body workout that helps you tone up, get fit and lose weight. And most importantly you’ll enjoy doing it. In no time at all you’ll be more flexible, improve your balance and get in the best shape of your life.
2. You’re Bored of the Gym
Everyone has been to the gym and not managed to stick with it. The reason? It’s boring! Doing the same workout over and over gets dull quickly but kickboxing classes are different. Each lesson is different so you don’t get bored. More likely, you’ll look forward to training and keep coming back for more.
3. Gain Confidence and Self Esteem
A kickboxing work out is a great way to help develop you self confidence and self esteem. You’ll be pushing yourself and realising you can do anything you set your mind to. This transfers into other areas of your life. As your fitness improves you’ll feel great and ready to conquer the world.
4. Beat Stress
Kickbxoing is renowned for helping people relieve stress. Our daily lives seem to be designed to keep us stressed out. Kickboxing is like a release value. After each workout you leave your problems behind. Exercise is a great way of relieving stress and kickboxing is a great workout.
5. Learn Self Defence
Many people start kickboxing to learn some self defence. Our lessons will teach you simple yet effective moves that could help defend yourself. For some people this leads to them trying other martial arts that are great for self defence (like Krav Maga).
The Pros and Cons of Kickboxing
Training in kickboxing has a lot of physical and mental benefits as well as a couple of downsides. Here is a detailed look at the pros and cons of kickboxing training:
The Pros of Kickboxing
1. Practical in real combat
Kickboxing is among the most practical systems when it comes to self-defense. The entire concept and methods of teaching are oriented toward real combat. Even if you get into training just to get in shape, you will still develop valuable fighting skills, which is good because you never know when you are going to need them.
2. Burns a lot of calories
Kickboxing classes are cardio-intense and throwing hundreds of kicks and punches and doing all other cardio-intense exercises burns a lot of calories. In fact, one study has shown that you can burn up to 900 calories per hour of training, which is a lot. With a bit of consistency, you may lose weight and get your body in top shape in a very short time span.
3. Full body workout
Kickboxing is a mix of aerobic and anaerobic exercises that will activate every single muscle in your body. In each class, students engage upper and lower body muscles through exercises like:
- sprints or long runs
- hundreds of kicks and punches
- body weight exercises like pushups, squats, sit-ups
- exercises that improve core muscles
- stretching before and after each session
You won’t develop big muscles as you would in a gym by lifting heavy weights. But, you will develop functional strength, tone your body and trim your waist.
4. Improves flexibility, coordination, and balance
Most kickboxing techniques require a lot of flexibility and core strength to perform the right way. This is the main reason why students stretch before and after each class, and do various exercises that target the core muscles. Over time, this will improve your balance, reflexes, and coordination.
5. Reduces stress and improves mental health
Punching and kicking the hell out of the heavy bag after a long day is a great way to relieve stress. In fact, engaging in intense physical activity releases various “happy” hormones in your mind like dopamine and serotonin, which lifts your mood up and improves mental health in the long run.
The Cons of Kickboxing
1. Quite one-dimensional – as it focuses only on mixing kicks with punches. There is no grappling and you won’t learn how to fight on the ground or defend against takedowns or submissions.
2. No dirty tactics– is a major downside when it comes to self-defense as you won’t learn how to defend or apply dirty moves. Though brutal, dirty moves are highly effective in street fighting where there are no rules.
3. The high injury rate– is also a problem as the injury rate sits at around 40 for every 1,000 minutes. But this also depends on the gym you train in, and whether you are professional or amateur.
The Core Elements of Kickboxing
One of the most popular combat sports around the world, kickboxing is a great way to lose weight and build muscles, but it also improves balance, flexibility, balance, coordination, and confidence. A striking style that incorporates punches and kicks, kickboxing is practised for competitive, fitness and recreational purposes by all ages, genders and abilities. If you are considering kickboxing, here we will run through the three main elements so you can see if it sounds right for you.
Element 1 – Boxing
As the name suggests, boxing is a major part of kickboxing. Boxing involves turning your fists and your forearms into weapons and shields. Using your fists to generate force in order to strike your opponent, there are 6 fundamental punches that you will need to learn.
1. Jab – a straight punch thrown with your left hand, directly to your opponent’s nose.
2. Straight Right Hand – sometimes called a Cross, this is a punch thrown directly to your opponent’s nose and has tremendous power as you incorporate the rotation of your hips and shoulders.
3. Left Hook – a punch thrown to the right side of your opponent’s face.
4. Right Hook – an exceptionally powerful punch that is thrown to the left side of your opponent’s face.
5. Left Uppercut – a punch thrown with your left hand that travels up from the floor.
- Right Uppercut – a powerful punch thrown with your right hand that has exceptional power due to the added rotation of your hips and shoulders.
Element 2 – Kicking
Kicking is where you are using your feet and your shins as spears and swords. Kicks are known as the long-range weapons of kickboxing and are thrown to the ribcage, arms, head, neck, legs and back. The fighting stance is different for kicking than for boxing – you will lean back more so you can reach and extend with your legs, whereas the fighting stance for boxing has you leaning forward so you have more power for your punches. The 4 basic kicks in kickboxing are:
1. Left Foot Jab – a straight kick thrown to your opponent’s chest. Here, you will lift your left knee up as high as possible so you can generate maximum power and strike with the ball of your foot.
2. Right Foot Jab – a kick similar to the above however, it has significantly more power. This is due to the fact your right leg is farther away from the target, so there’s more distance to generate power. You will also rotate your hip, so there’s more power when you follow through.
3. Left Hook Kick/Roundhouse Kick – this is where your shin is used to strike the right side of your opponent. With this kick, you can kick target your opponent’s right leg, the right side of their rib cage or the right side of their head.
4. Right Hook Kick/Right Roundhouse Kick – a super powerful kick that swings at the left side of your opponent’s body. The has additional power as you rotate and follow through with your hip.
Element 3 – Combining Kicks and Punches
Another important aspect of kickboxing is the ability to combine your kicks with your punches in a smooth, seamless manner so that punches set up kicks, and kicks set up punches. Beginners typically start off by kicking and boxing, not necessarily kickboxing. It takes time and patience to master the ability of combining kicks and punches in a fluid and eloquent manner.
Different Styles of Kickboxing
Kickboxing as a martial art on its own has different styles that are actually defined by the different sets of rules. Bear in mind that the overall effectiveness of the system does not vary much between the following styles.
1. K-1
K-1 is, perhaps, the most popular style in modern times. In the initial form, K-1 was a kickboxing organization founded in 1993. But over time, the official K-1 rules got so popular, so much that they became an official style of kickboxing. These rules enable athletes to strike with kicks, and punches, as well as with knees inside the clinch (limited time). It is a very brutal style where the emphasis is on power and inflicting as much damage as possible with each strike.
2. Dutch style
Is another famous style developed in the 1960s in the Netherlands by a man called Jan Plas. Dutch style is unique because, in contrast with most other styles, puts more emphasis on punches. The focus is on advanced western boxing combos, footwork, and landing fast and precise low kicks. Fighters trained in this style would often throw a barrage of punches, before closing the combo with a hard low/high kick.
3. American Kickboxing
American kickboxing, which is now internationally recognized as “Full Contact Kickboxing,” was developed in the 1970s, and it differs a lot from other styles because it doesn’t include low kicks. The focus is on punches and mixing those with high kicks. The only major downside of this style is the fact that you might have a hard time finding an American Kickboxing gym outside the US.
4. Japanese kickboxing
This is the original style of modern kickboxing developed as a mix of kyokushin karate techniques and Muay Thai full contact rules. Japanese kickboxing emerged in the 1950s and the original founders were Tatsuo Yamada and a boxing promoter, Osamu Noguchi.
Attack Techniques in Kickboxing
It refers to striking a blow at the opponent (or in noncontact boxing in the air) using a fist. Punching in kickboxing includes jab, hook, uppercut, flying punch, and several other punching techniques. They are as follows:
1. Jab
Jab is a straight punch from the front hand aiming for the opponent’s head or body. . It is essential for a fighter’s defence and can be used when one wants to preserve mobility and balance their stance. It gets used in conjunction with the cross.
2. Cross
It is a straight punch from the backhand. The defender strikes as the opponent lead with the same side hand. It crosses over the leading arm and travels inside the opponent’s guard.
3. Hook
It is a rounded punch to either head or body by turning the core muscles and back and swinging the arm. It aims at the jaw and the liver. Hook considered a powerful punch in boxing with knockout power.
4. Uppercut
This punch travels straight in a vertical line striking the opponent’s chin and solar plexus. These punches cause more damage when thrown at close range.
5. Back Fist
Backfist is performed from the front hand, while reverse-back fist and spinning back-fist get served from the backhand. It often strikes the side of the head with the rear knuckles.
6. Overhand
A semi-circular and vertical punch gets thrown with the rear hand. It is often known as overcut or drop. Overhand relies on the body weight to deliver the strike with great power. It works when the opponent is bobbing and slipping to evade jab, swing, and straight punches.
7. Bolo Punch
It combines the wide uppercut, right cross, and swing. It is unlike the traditional punches such as jab, uppercut, hook, and cross. In this punch, the circular motion of one hand distracts the opponent, and the opposite hand sneaks the strike at the opponent.
8. Haymaker
It engages the shoulders and hips to enhance the power of the blow. However, it is imperfect because it leaves the person vulnerable to a counter punch if the haymaker punch is blocked or missed.
Defense Techniques in Kickboxing
Every kickboxing fighter has individual variations of defense techniques. Some keep their guard higher to protect the head, and some try to keep the guard lower to protect against body punches. However, others vary their defensive style to adapt to the situation and choose the best stance to protect them. Some of the defensive techniques used in kickboxing are as follows:
1. Slipping
In this, the defender rotates the body (hips and shoulders) sharply and turns the chin sideways to deflect the incoming punch.
2. Bobbing
In this, the defender moves the head laterally and beneath an incoming punch. The defender deflects the opponent’s strikes by quickly bending the legs and simultaneously moving the body left to right.
3. Blocking and Parrying
In parrying, the defender tries to change the direction of the strike, preventing it from reaching its target. It helps to miss the opponent’s strike. In blocking, the defender uses hands as defensive tools to deflect the incoming strike from the opponent. The defender strikes a lateral, open-handed blow to the opponent’s wrist and forearm to deflect their attack.
4. Clinching
It is a type of standing grappling (close-range gripping to gain a physical advantage over the opponent). You can use it when straight punches are impossible due to the close distance between both fighters. In this, the defender tries to hold the opponent’s hand and progress towards the neck wrestling position. In this method, knee, elbow, sweep, and throw techniques are often used.
5. Covering Up
The defender tries to avoid the incoming attack on an unprotected face or body at the last moment. You should hold your hands high to protect the head and chin in this position. The forearms are tucked against the torso to prevent body strikes. This type of guard is considered weak against attacks from below.
Kickboxing Tips
So, after all this, you’re probably excited to start on the journey of joining kickboxing classes. Understandably, you might be a little nervous.
Here are a few tips to be successful during your first kickboxing class:
1. Stay Hydrated – Proper hydration is key to an effective workout! Prepare your body for the amount of sweat and water you’ll lose during class.
2. Wear the Right Gear – If you are going to an in-person class, you can usually find an FAQ page on their website with a list of appropriate attire you will need for class.
3. Arrive Early – Most gyms request that you come 15-20 minutes prior to class time. This allows you to introduce yourself to the instructors, take a tour of the facility and get an explanation of the class structure.
4. Take a Class that Matches Your Abilities – If you are a true beginner, do not try and participate in an intermediate or advanced class. In an intense workout such as kickboxing, it is important to pace yourself.
5. Have Fun – Ultimately, participating in a workout class should be to promote health and happiness. Enjoy yourself and don’t let the stress of performing perfectly get you down.
The Kickboxing Rules
Like all combat sports, kickboxing competitions are governed by rules and regulations. Here are some of the key and fundamental rules in kickboxing as adopted by the top kickboxing promotions in the world:
1. Attire
Kickboxers wear shorts with no tops (men) or a sports bra (women). Shoes are not allowed in kickboxing unlike in boxing. Groin protectors and mouth guards are always worn for safety. In amateur kickboxing competitions, headguards may also be mandated.
2. Weight Divisions
Competitors are grouped into different weight classes so they fight only against opponents in the same weight division. This categorization makes it fairer for athletes as a heavier weight is an advantage in combat situations.
3. Rounds
Kickboxing bouts usually last for 3 rounds of 3-minute duration with championship bouts lasting 5 rounds. In the case of a knockout, a winner is determined at that instance.
4. Referees/Judges
A referee is in charge of ensuring the safety of fighters and enforces the rules and regulations of the promotion for a fair fight. There are also -typically 3- judges outside of the ring who will score the fight. In the event where there is no knockout, the referee will gather the score cards from the judges to determine the winner of the fight.
5. Fouls
Some fouls in kickboxing include striking the back of the head, throat, and groin (repeatedly). Clinching is also limited in that a knee must be thrown immediately when clinching is engaged and allowed up to 5 seconds as long as there is attacking or counter-attacking. If both fighters engage in a clinch with no attack, the referee will break up the clinch.
How to Get the Most from Kickboxing
If you want to maximize the mental health benefits of kickboxing, take the mindset lessons as seriously as the physical ones. Learning to set goals and follow through consistently will do more than make you a better kickboxer. With increased mental toughness you will excel in other areas of life and learn to control anxieties and a wide range of emotions. Your physical transformation may also improve your mental health. Kickboxing requires a mix of anaerobic and aerobic exercise that can help with weight loss, muscle development, and muscle tone. Those physical improvements can increase your self-confidence while you learn the value of caring for your body. Commit to the training process and remain consistent. You will improve your mental health alongside the physical.
Preventive Measures in Kickboxing
Kickboxing is a high-intensity physical activity that comes under vigorous exercises. Therefore, starting from a beginner’s pace is essential to prevent the risk of injuries. Also, you must follow various safety tips needed to avoid the risk of injuries:
1. Stretching is essential to prevent the risk of injury by relaxing the joints and muscles. It improves flexibility, mobility of joints, and muscular as well as cardio potential. Stretching reduces the risk of muscles, tendons, ligaments, and joint injuries.
2. Keeping a relaxed posture while training is essential to prevent strains in muscles and joints. Tensing up ruins the posture, impacts energy level, and prevents one from reaching their best potential.
3. Eating a proper diet is essential to get enough energy for workout sessions. Low blood sugar levels affect the performance during kickboxing workouts resulting in fainting spells and lethargic feelings. Eat a high protein diet to enhance the recovery of the muscles and prospective injuries. A balanced diet contains portions of fruits, vegetables, whole grains, pulses, meat, and milk products for optimum nutrition.
4. Drink 8-10 glasses of water daily to prevent dehydration. Hydrate before, during, and after the kickboxing training to avoid several health implications.
5. Start the kickboxing training at a beginner’s pace. Do not try to complete the workout in one go. Overexertion can only cause injuries, not mastery of the moves.
6. Always wear the kickboxing gear while training to prevent instances of injury. In competitions, one wears groin protectors, mouth guards, and head guards for safety.
Where to Take Kickboxing Classes Near Me
The cost of kickboxing isn’t cheap and since you will be spending money, you need to find a fitness center that offers the best kickboxing classes. There are actually lots of fitness centers offering these types of classes. And if you are planning to have monthly or yearly subscription, you need to weigh your choices. Prior to paying for any membership fee, you need to have the chance to observe the class first. Take a look at the instructor and his training style. How about the environment and the facility? Knowing what you can expect in your kickboxing classes can definitely make it easier for you to decide which club membership you want to avail.
1. Choosing a Class
When it comes to choosing a class, there are important considerations. For one, you have to search for a school that would teach you the style you prefer. This is basically one of the reasons why it is strongly recommended that you visit the school and see the lesson for yourself. You should even at least try one lesson so you can see if it fits you. Talk to the trainer or instructor to get information or if you have any concern. Some would opt to go for smaller gyms since there are only a few students in the class. But the advantage of enrolling in a bigger gym is that they have much more trained and experienced coaches although they can give you less attention.
2. Other Considerations
Keep in mind that in taking kickboxing classes, you have to dedicate time considering that this is an intense workout. It is a fast-paced training and a really physically demanding activity. You will be hitting bags, doing certain routines and moves. But apart from just the physical aspect of it, what is nice with kickboxing is that it is also good for you to gain confidence when it comes to self-defense. To get the most of your classes, you do not just go for the gym or fitness center that offers the lowest prices. It is not just about low kickboxing class prices. Look at the instructors, equipment and the classes being offered. You also need to focus on your safety. For beginners, you have to start low so you can prevent injury and you get to learn how to do it the right way. Eventually, your coach will guide you all throughout.
Sources:
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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