Kickboxing is a high-intensity combat sport that combines elements of boxing and martial arts, including kicks and punches. It’s an excellent full-body workout that can help you improve your strength, speed, agility, and endurance while learning self-defense techniques. If you’re a beginner looking to start kickboxing, taking kickboxing classes is the best way to learn the basics.
Instructors in kickboxing classes can teach beginners how to throw basic punches like the left jab, left uppercut, right hook, and left hook. They can also teach you how to adopt the correct fighting stance and boxing stance while training your head movement for better defense against incoming attacks.
As an ultimate beginner who may have never thrown a punch before or stepped into a ring with another fighter before joining a class, it’s essential to start slow and focus on learning the proper technique. Don’t worry about being perfect from day one; instead, concentrate on mastering each move slowly but surely.
One of the most important things to remember when starting kickboxing is to listen carefully to your instructor’s guidance. They will be able to provide valuable feedback on your form and technique so that you avoid developing bad habits that could hinder your progress later on.
Another key tip for beginners is not to push yourself too hard during your first few classes. While it’s important to challenge yourself during training sessions, overexerting yourself can lead to injury or burnout. Instead of trying to keep up with more experienced kickboxers in the class immediately, take breaks when needed and gradually build up your stamina over time.
Today, I’ve created this in-depth guide on how to start kickboxing so you can be prepared for your first class.
- Benefits of Kickboxing: Why You Should Start Today
- Who is Kickboxing Good For?
- Importance of Preparation: What to Know Before Starting Kickboxing
- Know Your Fitness Level Before Starting Kickboxing
- Know The Basic Techniques And Movements Of Kickboxing
- Know The Necessary Equipment And Gear For Kickboxing
- Know The Importance Of Stretching And Warming Up Before A Kickboxing Session
- Know Your Limitations And Avoid Pushing Yourself Too Hard During Training
- Essential Gear for Kickboxing: What You Need to Get Started
- Hand Wrapping Techniques: How to Wrap Your Hands Like a Pro
- Choosing the Right Class for Your Kickboxing Journey
- Preparing for Your First Kickboxing Class: Tips for Success
- Achieving Your Goals with Kickboxing: Strength, Confidence, Coordination, and More
- Conclusion: Start Your Kickboxing Journey Today!
Benefits of Kickboxing: Why You Should Start Today
If you’ve been thinking about signing up for kickboxing classes you should. Here are three reasons why it’s a great choice.
Full-Body Workout: Burn Calories and Lose Weight
Kickboxing is a great way to burn calories and lose weight while having fun. In fact, it’s one of the most effective workouts for weight loss as it combines cardio and strength training in one session. During a kickboxing class, you’ll be punching, kicking, and moving your entire body, which will increase your heart rate and help you burn calories. According to Harvard Health Publishing, a 125-pound person can burn up to 300 calories in just 30 minutes of kickboxing.
Moreover, kickboxing can also help build muscle mass as it engages multiple muscle groups simultaneously. The more muscle mass you have, the more calories you’ll burn when resting. This means that even after your workout is over, your body will continue to burn calories throughout the day.
Improved Cardiovascular Health and Endurance
Practicing kickboxing regularly can improve your cardiovascular health by strengthening your heart muscles and increasing blood flow throughout your body.
Kickboxing involves high-intensity movements that require oxygen-rich blood to be pumped quickly through the body. As a result, regular kickboxing sessions can lead to improved cardiovascular endurance over time.
Improved endurance means that physical activities like running or climbing stairs become easier as well. You’ll find yourself less fatigued during everyday tasks that require physical exertion.
Stress-Reliever: Boost Your Mood
Kickboxing is not only beneficial for physical health but also for mental health. It’s an excellent stress reliever as it helps release endorphins – feel-good hormones – which can improve mood and reduce stress levels. Kicking and punching a bag can also serve as an outlet for pent-up emotions or frustrations.
Furthermore, participating in a group workout provides an opportunity to socialize with others who share similar interests while creating a supportive community environment.
Improved Coordination Balance and Flexibility
Another benefit of doing a kickboxing workout is improved coordination balance and flexibility. The movements involved in kickboxing require coordination between the upper and lower body, which is an excellent way to improve overall balance and stability.
Moreover, the kicking and punching techniques used in kickboxing require a wide range of motion, which can increase flexibility over time. This means that you’ll be able to move more easily and with a greater range of motion in your everyday life.
Who is Kickboxing Good For?
There are a lot of reasons that people decide to do kickboxing classes. Yes, it’s a great workout, but if you’re looking for any of the following kickboxing may be a good fit for you:
Improving Physical Fitness: Kickboxing is a great way to get in shape and improve overall physical fitness. This whole body workout involves a combination of cardio, strength training, and flexibility exercises that target various muscle groups. With regular kickboxing sessions, individuals can expect to see improvements in their cardiovascular endurance, muscular strength, tone, balance, coordination, and agility.
Learning Self-Defense Techniques: In addition to improving physical fitness, kickboxing is also an effective way to learn self-defense techniques. The sport teaches individuals how to defend themselves using punches, kicks, knee strikes, and other martial arts moves. By learning these techniques in a controlled environment with trained professionals, such as martial artists, individuals can gain the confidence they need to protect themselves in real-life situations.
Stress Relief: For those leading busy lives or dealing with stress on a daily basis, kickboxing can be a great stress reliever. The intense workout allows individuals to release built-up tension and frustration while also providing an outlet for mental focus and concentration. Many people find that the combination of physical exertion and mental focus helps them clear their minds and feel more relaxed after each session.
High-Intensity Workouts: Individuals who enjoy high-intensity workouts may find kickboxing to be a good workout for them. The fast-paced nature of the sport keeps the heart rate elevated throughout the entire session while also challenging different muscle groups. This makes it an effective way to burn calories quickly while also building strength and endurance.
Accessibility: One of the great things about kickboxing is that it can be adapted to different skill levels. Beginner students and those that have been practicing for years can find options available that cater to their specific needs. Instructors often provide modifications or progressions for certain moves so that everyone can participate at their own pace.
Importance of Preparation: What to Know Before Starting Kickboxing
When setting your personal goals for kickboxing it’s important that you prepare before signing up for a kickboxing studio or class. Here are the main things I think you should know before starting kickboxing:
Know Your Fitness Level Before Starting Kickboxing
Before starting any new physical activity, it is important to assess your fitness level. This will help you determine if kickboxing is the right choice for you and how much intensity you can handle during training. If you have any pre-existing medical conditions or injuries, it is recommended that you consult with a doctor before beginning kickboxing.
Kickboxing is a high-intensity workout that involves a lot of cardio and strength training. It requires endurance, flexibility, and agility. If you are not used to this type of exercise, it may take some time to build up your stamina and strength. Start slow and gradually increase the intensity as your body adapts to the demands of kickboxing.
Know The Basic Techniques And Movements Of Kickboxing
Kickboxing involves various techniques such as punches, kicks, knee strikes, and elbow strikes. It is important to learn these basic techniques before jumping into a full-on training session. The proper form not only prevents injury but also improves performance.
It is recommended that beginners start with shadowboxing or working on heavy bags before moving on to practicing with a sparring partner. This allows them to focus on their form without worrying about getting hit by an opponent.
Know The Necessary Equipment And Gear For Kickboxing
To ensure safety during training sessions, proper equipment, and gear are necessary for kickboxing. Some essential items include gloves, hand wraps, headgear (for sparring), and comfortable clothing that allows freedom of movement.
Investing in quality gear can make a huge difference in preventing injuries and improving performance during training sessions.
Know The Importance Of Stretching And Warming Up Before A Kickboxing Session
Stretching and warming up before a kickboxing session prepares the body for intense physical activity while reducing the risk of injury. Dynamic stretching such as leg swings or arm circles helps increase blood flow to the muscles while static stretching like holding a stretch position for 30 seconds helps improve flexibility.
Warming up with light cardio such as jumping jacks or jogging in place raises the heart rate and body temperature, making it easier to perform at a higher intensity during training.
Know Your Limitations And Avoid Pushing Yourself Too Hard During Training
Pushing yourself too hard during training can lead to injuries and burnout. It is important to listen to your body and know your limitations. If you feel pain or discomfort, take a break and assess the situation. Overtraining can also lead to decreased performance and increased risk of injury.
Incorporating rest days into your training schedule allows the body time to recover and repair itself. This helps prevent injuries and fatigue while improving overall performance.
What Else Do I Need To Know?
Kickboxing is not just an amazing workout but also requires mental focus and discipline. It is important to set goals, stay motivated, and maintain consistency in training sessions. A healthy diet, hydration, and sleep are also crucial for optimal performance.
Kickboxing can be an intense workout but with proper preparation, technique, gear, and mindset it can be a rewarding experience that improves overall health and fitness levels.
Essential Gear for Kickboxing: What You Need to Get Started
Kickboxing is a full body workout that requires the right kickboxing gear to ensure your safety and enhance your performance. Whether you’re just starting or have been practicing kickboxing for a while, having the right equipment is essential. In this section, we’ll discuss the necessary gear you need to get started.
Protective gear is crucial. The most important piece of protective gear is boxing gloves. They protect your hands and wrists from injury when punching and provide support during training. It’s recommended that beginners start with 12-16 oz gloves.
Another critical piece of protective gear is headgear. Headgear helps prevent head injuries during sparring sessions or when hitting the bag. It also protects your face from cuts and bruises.
Shin guards are also essential in kickboxing as they protect your shins from hard kicks and prevent injuries during sparring sessions. They come in different sizes, so make sure you choose one that fits well.
Punching bags are a must-have piece of equipment for practicing kicks and punches at home. They come in different sizes and shapes, such a heavy bag, speed bags, and double-end bags.
Heavy bags are the most common type of punching bag used in kickboxing training. They weigh between 70-150 pounds and provide resistance when punched or kicked. Speed bags are smaller than heavy bags but help improve hand-eye coordination and speed.
Double-end bags are attached to the ceiling on one end and the floor on the other end by elastic cords. They move around unpredictably when hit, which helps improve accuracy and timing.
In addition to protective gear and punching bags, there are other pieces of equipment that can enhance your performance:
- Hand wraps: These go under your boxing gloves to provide extra support and protection for your hands.
- Mouthguards: These protect your teeth and jaw from injury during sparring sessions or when hit in the face.
- Jump ropes: These help improve footwork, endurance, and coordination.
Hand Wrapping Techniques: How to Wrap Your Hands Like a Pro
Hand wrapping is an essential part of kickboxing that provides support and protection to your hands and wrists. It’s crucial to know the proper way of wrapping your hands before starting any training or sparring sessions. In this section, we will discuss the hand-wrapping techniques that can help prevent injuries when throwing punches like the straight right hand, and right hook, and also when practicing head movement.
Use Hand Wraps That Are at Least 180 Inches Long
The first step in hand wrapping is using hand wraps that are at least 180 inches long. These wraps are designed to provide enough coverage for your entire hand and wrist. The longer the wrap, the more protection it provides. You can find these wraps in different materials such as cotton, nylon, or elastic.
Start Wrapping from Your Thumb
When you have your wrap ready, start by placing the loop around your thumb and then wrap it around your wrist twice. This will ensure that the wrap stays in place during training or sparring sessions. After securing the wrap around your wrist, move on to your thumb.
Wrap Your Fingers Separately
After wrapping around your thumb, move on to each finger individually. Start by wrapping between each finger with a figure-eight pattern until you reach the end of each finger. Make sure not to wrap it too tightly as it may restrict blood flow.
Securely Wrap Around Your Wrist
Once you have wrapped all fingers separately, go back down towards your wrist while making sure you cover every part of it evenly with multiple layers of wraps. Finish off by securing it in place with tape or Velcro straps.
Choosing the Right Class for Your Kickboxing Journey
Choosing the right class will determine whether or not you look forward to your kickboxing workouts and are ultimately able to stick to them. For me, my preference was I Love Kickboxing. I liked the instructor’s style, the class environment, and the wide variety of class times available.
Here are my best tips for choosing the right kickboxing class to start your kickboxing journey:
Look for a Gym or Martial Arts Studio that Offers Kickboxing Classes
When starting your kickboxing journey, the first step is to find a gym or martial arts studio that offers kickboxing classes. This may seem like an obvious point, but it’s important to consider the type of gym or studio you choose. A dedicated martial arts studio will likely have more experienced instructors and a focus on technique and form, while a traditional gym may offer more general fitness-oriented classes.
Check the Qualifications and Experience of Fitness Instructors
Once you’ve found a few potential gyms or studios, take some time to research the qualifications and experience of the fitness instructors who will be leading the kickboxing classes. Look for trainers who have certifications in kickboxing or other related disciplines such as Muay Thai or boxing. It’s also important to find trainers who have experience working with clients at different skill levels and can provide modifications for beginners.
Consider the Size and Layout of the Studio or Gym Space
The size and layout of the gym or studio space is another important factor to consider when choosing where to start your kickboxing journey. Make sure there is enough room for group fitness activities, including bags, mats, and other equipment necessary for kickboxing classes. Pay attention to details such as lighting, ventilation, cleanliness, and accessibility.
Choose a Gym That Aligns with Your Fitness Goals
Finally, choose a gym or studio that aligns with your specific fitness goals and preferences. Some gyms may focus on high-intensity interval training (HIIT) while others may prioritize strength training alongside cardio workouts. Consider what type of workout environment motivates you most – do you prefer intense music and energetic trainers? Or do you thrive in quieter spaces with personalized attention from trainers?
Preparing for Your First Kickboxing Class: Tips for Success
Going to your first kickboxing class may be a little nerve-wracking – I know for me it was. I didn’t know what to expect outside of what I had read on their Facebook page and was unsure if I would even be able to keep up with the workout as a beginner. Based on my first kickboxing class I’ve put together these tips for success that will help you when preparing for your first kickboxing class.
Arrive Early to Your First Kickboxing Class
The first step in starting your kickboxing journey is attending your first class. It’s important to arrive early to ensure that you have enough time to prepare before the class starts. Arriving early will give you time to fill out any necessary paperwork, get changed, and mentally prepare for the workout ahead.
Plus, it allows you to get a tour of the gym and ask the instructors any questions/concerns that you may have.
Wear Comfortable Workout Clothes and Bring Water
Comfort is key. Wear clothes that are breathable and allow you to move freely. You don’t need any special equipment or clothing for kickboxing; a simple t-shirt and shorts or leggings will do just fine. Make sure you bring a water bottle with you, too. Staying hydrated throughout the class is crucial for maintaining energy levels and preventing injury.
Listen Carefully to the Instructor’s Instructions
During your first kickboxing class, it’s important to listen carefully to the instructor’s instructions. They will guide you through each movement and combination, ensuring that you’re performing them correctly and safely. Pay attention not only to what they say but also how they demonstrate each move.
Pace Yourself and Take Breaks When Needed
Kickboxing can be an high intensity workout, especially if it’s your first time trying it out. It’s essential that you pace yourself during the class and take breaks when needed. Don’t push yourself too hard too quickly; instead, focus on getting comfortable with each movement before ramping up the intensity level.
Typically, it’s an hour-long class that begins with a run and warmup, then moves on to bags and sparring, and ends with another run and stretching. However, you can break without judgment when needed and make modifications with your instructor’s guidance as well.
Don’t Be Afraid To Ask Questions During The Class
If at any point during the class, you’re unsure about something or have questions about a particular move or technique – don’t hesitate to ask! The instructor is there to help guide you through the workout safely and effectively. Asking questions not only helps improve your understanding of kickboxing but also shows that you’re taking an active interest in learning more about this exciting sport.
Achieving Your Goals with Kickboxing: Strength, Confidence, Coordination, and More
Kickboxing is a contact sport that combines martial arts and fitness, making it an excellent cardio workout. Punching and kicking targets in kickboxing can help improve your coordination, strength, and overall fitness. It’s no surprise that kickboxing has become increasingly popular in recent years as a challenging and effective way to achieve your fitness goals while learning a new skill.
During my kickboxing journey, I found that I was able to achieve the following goals:
One of the most significant benefits of kickboxing is building strength. The power behind each punch and kick comes from the entire body, meaning you’re working multiple muscle groups at once. By practicing this sport regularly, you’ll develop stronger legs, arms, shoulders, core muscles, and more.
Kickboxing also helps build endurance by keeping your heart rate elevated throughout the session.
Another benefit of kickboxing is boosting your confidence levels. As you progress in this sport and see improvements in your skills and physical abilities, you’ll feel more confident in yourself both inside and outside of class. Knowing how to defend yourself can give you peace of mind when walking alone or traveling to unfamiliar places.
Kickboxing requires coordination between different parts of the body to execute movements correctly. Practicing combinations will improve hand-eye coordination while simultaneously engaging lower body movements such as kicks or footwork drills that require balance and agility.
Kickboxing is an intense cardio workout that gets your heart pumping quickly. This means it’s an efficient way to burn calories while improving cardiovascular health at the same time.
Conclusion: Start Your Kickboxing Journey Today!
Now that you have a better understanding of kickboxing, its benefits, and how to get started, the next step is to take action and begin your journey. Whether you’re looking to improve your physical fitness, learn self-defense techniques, or simply try something new and exciting, kickboxing is a great way to achieve your goals.
Before you begin, make sure to do your research and find the right gym or studio for you. Look for a facility with experienced instructors who can provide guidance and support as you learn the basics. Invest in the necessary gear such as gloves and hand wraps to ensure safety during training.
As you progress in your training, remember to set achievable goals and track your progress. Celebrate small victories along the way and don’t be afraid to challenge yourself with more advanced techniques.
Kickboxing not only improves physical health but also mental well-being by reducing stress levels and boosting confidence. So why wait? Start your kickboxing journey today and experience the many benefits it has to offer!