Introduction

Kickboxing fitness is a workout program that utilizes techniques, movements, and combinations of movements from boxing, karate, kickboxing, and self-defense training. The versatility and flexibility of this type of program provides an opportunity for an instructor to create an exercise routine that can address and positively impact a variety of fitness components, including:

  • Cardiovascular Conditioning
  • Muscular Conditioning
  • Flexibility – Dynamic and Static
  • Mobility
  • Balance,
  • Coordination,
  • Agility,
  • Reaction Time
  • Brain Health/Cognitive Function
  • Emotional & Mental Benefits

This article (Part 2) and the next article (Part 3) describe how each of these fitness components can be impacted through properly designed kickboxing fitness training.

Fitness Components

Cardiovascular Conditioning

Cardiovascular conditioning is achieved through the repetitive performance of physical movement that elevates heart rate. Boxing and kickboxing training is typically promoted as super high intensity workouts – but the training can be easily designed and/or modified, based on participants’ needs (safety and effectiveness), to improve:

  • Aerobic (low to moderate intensity) cardiovascular function (endurance), and
  • Anaerobic (high intensity) cardiovascular function (power).

Workouts can be formatted as steady state (continuous activity at low to moderate intensity levels) or as interval training (LIIT, MIIT, or HIIT) with work/rest periods determined by the fitness levels of the participants and the specific program goals. Aerobic and anaerobic workouts can be performed in a variety of formats including Group or Circuit Training.

Muscular Conditioning

Conditioning for muscle function (stabilization, endurance, strength, and power) is improved and maintained by performing movements against a resistance (a force opposing the movement), both directly and indirectly.

Resistance can be applied against any boxing/kickboxing movement pattern. Joint movement patterns involved in kickboxing fitness are performed through a wide range of planes and angles, making the movement patterns more functional than traditional exercise movement patterns.

Overall muscle conditioning is more “complete” due to the application of resistance against a variety of joint positions and movement patterns, instead of in one main movement path (plane and angle). These unique movement patterns better prepare the body (Specificity principle) for daily function.

The type of muscle conditioning that is experienced is influenced by manipulation of various training variables, including (but not limited to):

  • Load (level of resistance) opposing the movement
  • Number of Repetitions performed
  • Number of Sets performed of each activity
  • Rest between sets
  • Movement Cadence (speed)
  • Joint positions (joints that are directly and indirectly involved in the movements)
  • Type of resistance (gravity-dependent, non-gravity dependent, inertia, continuous/sudden, etc.)

Flexibility – Dynamic and Static

Due to the unique nature of boxing/kickboxing movement patterns, dynamic and static flexibility for the whole body is enhanced. The wide variety of movement patterns, and the numerous ways they can be performed, require muscles and connective tissue to be elongated through the full range of functional motion of the involved joints.

Mobility

Mobility is the ability to move freely. Movement is caused and/or controlled by activated/functioning muscles being “told” what to do (and not do) by the brain and nervous system. Full range of motion movement is also impacted by joint structures and connective tissue (ligaments, tendons, etc.). To maintain and/or improve the ability to “move freely,” we must MOVE all the joints in the body, in every possible movement pattern, through the greatest potential range of motion. This requires maximizing muscle function and flexibility! The very nature of boxing, kickboxing and martial arts training involves moving all joints of the body in every possible plane and angle of motion!

Balance Training

Why balance training? Balance training should be a part of everyone’s fitness regimen. People should not wait until balance training is needed! It is better to improve and maintain good balance early in life, before it becomes a safety concern!

Balance is improved by manipulating variables that can impact the 4 ‘types’ of balance, which are:

  • Static balance is the ability to maintain the center of gravity within your supporting base, while standing, sitting, or kneeling.
  • Dynamic balance is the ability to maintain an upright position while your center of gravity and base of support are moving, and the center of gravity is moving outside the base of support.
  • Reactive balance is the ability to compensate and recover from perturbations while standing, walking or during any movement.
  • Functional balance is the ability to perform daily movement tasks (picking something up from the floor, getting dressed, etc.) that require balance.

Improved static and dynamic balance are a direct result of learning and practicing the specific movements and combinations of movements associated with boxing and kickboxing. Movement patterns used in Boxing/Kickboxing workouts tend to be unique compared to movement patterns we use in everyday life and/or in traditional fitness workouts. Boxing and kickboxing movements, activities, drills, and routines can be manipulated to focus on specific improvements in balance.

Coordination Training

Why coordination training? Coordination exercises can:

  • Improve muscle function.
  • Increase daily energy levels.
  • Improve agility and flexibility.
  • Enhance concentration and memory.
  • Stimulate the release of endorphins (called happy hormones).
  • Enhance self-esteem and self-confidence.
    • Check out the expression on people’s faces when they finally “master” (or at least improve performance of) a movement pattern that was once a difficult challenge for them!

Movement patterns used in Boxing/Kickboxing fitness workouts are unique compared to movement patterns we use in everyday life and/or in traditional fitness workouts. Boxing and kickboxing movements, activities, drills, and routines can be manipulated to focus on specific improvements in coordination.

Agility Training

Why Agility Training? Agility is our ability to change directions quickly. While it is useful in many sports, it is also useful in everyday life for avoiding obstacles and preventing injuries. When you think of agility training you immediately imagine some of the top athletes aiming to gain performance benefits for their given sport, but recent research suggests that this style of training can also benefit people in everyday life. Simply being active isn’t enough to gain long-lasting health benefits, especially as it relates to preventing injuries. Movements in life sometimes require quick changes of direction, sudden stops and starts as well as acceleration and deceleration.

Agility training can improve dynamic balance, which is the ability to maintain control of a moving center of mass over a changing base of support. Reactivity and quickness drills can enhance natural reflexes, helping you to move faster in almost everything you do.

Agility training may improve reflexes and ability to execute rapid body movements enabling effective balance control. Visual training may improve visual processing, attention and cognition of visual information pertaining to obstacle avoidance.

Boxing and kickboxing movements, activities, drills, and routines can be manipulated to focus on specific improvements in agility!

Summary

This concludes Part 2 of the 3-Part article! Part 3 will continue with listing and describing the rest of the fitness components that can be trained and improved through properly designed kickboxing fitness workouts.

Remember, “One Body, One Life, One Choice”