BENEFITS OF KICKBOXING
• Burns calories — between 500-800 an hour on average
• Targets arms, shoulders, abs, thighs and butt
• Helps improve balance and agility
• Provides stress relief
• Enhances coordination
A jab, a cross, a hook, a front kick and a roundhouse kick — squats, crunches and a few jumping jacks might also be in the mix during a kickboxing workout.
“Kickboxing is one of our most popular classes,” said Christina Bayley, head master at Total Taekwondo and Fitness. “You have both the physical side and the mental side, so you get a great workout and you can release a lot of stress.”
If you’re unfamiliar with kickboxing, then think boxing punches and Taekwondo kicks along with resistance training and core work. A variety of kickboxing classes are available at martial arts studios as well as local YMCAs and recreation centers throughout the area. And while the workout can be intense, modifications can enable people of varying fitness levels to reap the benefits of kickboxing.
Kurt Jackson, a physical therapist, has even found kickboxing workouts to be beneficial for patients with multiple sclerosis. Jackson is the neurology coordinator of the University of Dayton’s doctor of physical therapy program.
“Kickboxing can work for all ages and all populations if you modify it to meet the ability level of the audience,” Jackson said.
Pace yourself
The key for beginners is to go at your own pace. Remember, you aren’t Jackie Chan and there isn’t a multimillion dollar movie deal hanging in the balance.
“We’ve had people in here who have never worked out a day in their life and we’ve had marathon runners in here,” Bayley said. “You can go as slow or as fast as you want. You determine the pace and intensity.”
Patty Rye knows her limitations. The 53-year-old former runner had knee surgery several years ago and has some nagging back problems.
“I totally modify my workout,” she said. “I can’t jump, and I can’t hit the bag hard, so I don’t.”
Even with the modifications, the Centerville woman is seeing results, including tighter abs, after just a month of regular kickboxing workouts.
Her son, Brian Ziegler, 26, is also a kickboxing enthusiast.
“I like to work out, and the great thing about kickboxing is that it’s different every time,” Ziegler said. “It doesn’t get repetitive.”
If you have an injury or a nagging ache, let the instructor know, and he or she can advise you on what you should or should not be doing during your workout.
Reap the benefits
For Kelly Wolfe of Xenia losing weight isn’t the only benefit of kickboxing.
“It’s something fun. I really enjoy it,” Wolfe, 35, said. “I don’t think of it as a workout. It’s more fun than anything else.”
That fun has had noticeable results, like a slimmed down waistline and tighter abs.
“It really works you from your upper body to your lower body,” she said. “And I have so much more energy now than I used to.”
Bayley said that losing weight and getting in shape are the primary motivators for most people who come to Total Taekwondo and Fitness.
“The first thing is fitness, but the stress release also becomes a really big benefit,” Bayley said. “You can get in shape and feel better.”
Meaningful impact
Through his research study, Jackson, who works extensively with people with chronic neurologic disorders, saw significant improvement in gait speed and balance in patients after they participated in a five-week group kickboxing program. He concluded that group kickboxing appeared to be a feasible exercise activity for individuals with multiple sclerosis that could lead to improved balance and mobility.
“Kickboxing provides multiple benefits in a single activity,” Jackson said.
In addition to the physical benefits, Jackson noted psychological benefits like stress relief and camaraderie.
“When you have people with a chronic disorder there can be stress issues to deal with,” he said. “A group class can become almost an informal support group.”
Jackson’s research can extend beyond those with multiple sclerosis and have applications for those with Parkinson’s disease, some stroke victims and, even an older population in general.
“As people get older, they benefit from more agility-based programming,” he said. “With appropriate screening by a physician, and with modifications for safety, kickboxing can provide a lot of benefits.”
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