Work Hard, Have Fun: Top 7 Benefits of Kickboxing

Kickboxing is a high-intensity form of martial arts that combines kicking, punching, and a variety of other techniques (both with and without striking).

As a trainer, it is valuable to have a variety of skillsets that help you provide options and variations in routine that challenge the client's body and mind so that they continue to grow and adapt. Kickboxing can provide some unique and valuable benefits. Here are seven of the top benefits of kickboxing plus a few tips for new kickboxing clients.

Benefits of Kickboxing

Kickboxing is a challenging, high-energy workout that has both physical and mental health benefits, from cardiovascular endurance to mental toughness.

1. Blast Calories

Kickboxing routines are a great way to get your client's heart rate pumping and burn calories in a short period of time. Although there is always some variance in calorie burn from person to person, Harvard Health suggests that an individual weighing 185 pounds can burn 444 calories in a 30-minute workout. Their research shows that kickboxing can burn more calories than walking, running at a 5mph pace, and even cross-country skiing (1). If your client is working toward weight loss, kickboxing can help get them to their goals!

2. Full Body Workout

Exercises that target the whole body are sought after by many clients. Kicking, punching, kneeing, and twisting are all potential movements in a kickboxing routine. However, executing just one of the movements typically requires the entire body. A kick or a punch engages a client's whole body by working to balance and create enough force to execute the movement. And, because of the nature of the movements, the core is almost always engaged. However, kickboxing is more than just striking (kicking and punching). A kickboxing routine can include, jump rope, push-ups, planks, footwork, running, and many other exercises.

3. Reduce Stress

It is well known that exercise can have a positive influence on stress reduction. In addition to the increased endorphins from exercise, a kickboxing class can help transform anger, frustration, or aggression into an effective workout. It can help clients release those emotions in healthy ways which, in turn, can help reduce stress and build mental toughness.

4. Self-Defense

During a kickboxing class, many striking moves are applied to the kickboxing pads or bags. However, getting the muscles to fire, improving the execution of the move, and improving the force of a kick or punch can help a client's confidence if they needed to protect themselves. Although the hope is that they will never have to use it, kickboxing can help empower them if they needed to use self defense.

5. Improve Cardiovascular Health

Kickboxing can be an effective anaerobic and aerobic exercise workout (2). It can be a great workout for clients that need cardio and don't want the monotony of cardio machines. Kickboxing routines are often high intensity interval training (HIIT). The high intensity cardio kickboxing classes can help make the heart and lungs (cardiovascular system) stronger. As the heart strengthens and lung capacity improves, typically the body's ability to effectively utilize oxygen improves as well.

6. Portability

Although there are a variety of different pieces of exercise equipment that can be used in a kickboxing class, kickboxing doesn't necessarily require any equipment at all. However, when equipment is used, boxing gloves, jump ropes, hand wraps, shin guards, and striking pads are all extremely portable. And, nowadays, there are even punching bags and speed bags that are portable. So, with or without equipment, trainers can support clients inside or outside the gym environment.

7. Fun

Enjoying an exercise is likely one of the most important elements of a fitness routine. Kickboxing is a new experience for many clients. When clients are struggling with physical or mental plateaus, adding variety to their routine is a great way to overcome them. Implementing new and challenging routines for the mind and body can help clients reach their goals.

5 Tips for New Kickboxing Clients

A kickboxing workout can be intimidating for some clients. Here are a few tips to help beginner clients start out on the right foot.

1. Get the right gear: If clients are going to be striking during a kickboxing session, it is important to help protect the hands, wrists, and shins.

2. Take it slow: Make sure to modify exercises based on clients' needs and limitations. Movements that are too intense too soon could result in injury or disinterest.

3. Learn the fundamentals: Much like anything else, it is important to learn the basics first (proper footwork, proper punch/kick form, etc.) before progressing.

4. Set goals: Whether it is fun, fitness, or a desire to pursue competition, it's important to understand a client's goals so training can be structured to fit their needs.

5. Be consistent: One of the most important components of any fitness regime is consistency. It takes time and effort to progress and that requires consistency.

There are many reasons why kickboxing knowledge can be valuable for clients of all ages. As a kickboxing instructor, you will be able to help clients enjoy these benefits safely.

Are you ready to take your personal training skills to the next level? Check out ISSA's kickboxing instructor course. Whether you plan to teach a kickboxing class or take your personal training skills to the next level, this course will help prepare you.

References

1. Calories burned in 30 minutes for people of three different weights. (2018).
   health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm

2. Ouergui I, Hssin N, Haddad M, et al. The effects of five weeks of kickboxing training on physical fitness. Muscles Ligaments Tendons J. 2014;4(2):106-113. Published 2014 Jul 14.