Cardio kickboxing and Cardio boxing Oceanside NY in Nassau County Long Island

Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout. Cardio kickboxing -- a combination of aerobics, boxing, and martial arts -- is one of the most popular fitness trends to hit gymnasiums in recent years. These workouts, which are inspired by martial arts, have motivated many people to start a fitness program.

This intense, total-body workout can improve strength, aerobic fitness, flexibility, coordination, and balance.1 The American Council on Exercise (ACE), which evaluates exercise products and programs, notes that, during a one-hour kickboxing workout, you can burn from 500 to 800 calories, which is up to twice the calories you burn during a one-hour step-aerobics class.

Kickboxing classes can be a great alternative for people who have become bored with weight-room cardiovascular activities, such as brisk walking or jogging on a treadmill. They also provide an option for people who enjoy the "semi-dance" movements found in aerobics or step classes

What are the benefits of cardio boxing?

Cardio Kickboxing classes give you a full body workout and improve your flexibility, coordination, and balance. If you perform the punches with precision and power, you will strengthen your upper body and eventually see more muscle definition. The kicks will strengthen your legs. And the knee techniques (a strike in which you thrust your bent knee upward) will firm your abdominal muscles; in fact, all of the moves, when done correctly, will make your torso into a solid base that lets you do day-to-day tasks more easily.

Your cardiovascular system will benefit, too. Cardio kickboxing is a truly aerobic workout - we keep you bobbing, weaving, and jumping amidst the punches and kicks, so that your heart rate stays elevated for most of the session. A good class will leave you drenched in sweat and energized. And your increased conditioning will be accompanied by an increased metabolism meaning you will burn more calories even when you aren’t exercising.

What's more, a lot of people find cardio kickboxing a great way to release stress. The stress relief and the channeling of aggression can be as beneficial as the actual physical workout itself. The physiological difference between this workout and other cardiovascular workouts such as simply running or participating in an aerobics class can't be explained with the simple "release of endorphins" theory. The high you will experienced after a class usually lasts for hours. Civilized, as we've all been not to hit each other (which is, of course, a good thing), we're still equipped with some natural aggression. You may find that planting your heel in the torso of a phantom foe 10 or 20 times leaves you feeling wonderfully tranquil.

What should I expect in a cardio kickboxing class?

A typical class is 60 minutes. Prior to the class, participants wrap both hands with cloth hand-wraps to help protect the knuckles and support the wrists. Then with everyone facing the mirror, the instructor leads the group through specific punches and kicks, to the beat of dance-club music. The class starts with a warm-up period, moves to fast shadowboxing and kicking drills, then to heavy bag work and striking pads, and ends with some core-strength building exercises and a cool-down stretch. Intermixed with this are aerobic conditioning drills such as high-knees, squat kicks and jumping jacks.

Be prepared to feel a little clumsy and lost at times - and don't get down on yourself for it. Even if you're a highly conditioned runner or you've been doing step aerobics for years, these moves may be new to your body. Pay attention to what feels right to you. Don't do a move that hurts, and take breaks if you feel tired. Your muscles need time to develop their "memory", and your reactions as the teacher calls out what to do ("jab, cross, hook, roundhouse") will be slow at first. By the second or third class, the awkwardness will start to dissipate.

What will I learn?

The first thing you'll learn is the stance - a way of standing that maximizes balance and puts power behind your moves. Your feet are about shoulder-width apart and at a slight angle, one foot set back from the other. Your fists are up around your cheek-bones to guard your face. (Don't hunch your shoulders.) This is the position you'll return to after every punch and kick.

You will also learn how to move, which is important because you use your momentum to generate power. The key to proper movement is agility and staying up on the balls of your feet which enables you to act or respond much more efficiently. The general rule for a powerful strike is to use your body’s weight and momentum.

The punches generally taught are the jab, cross (straight), hook, and uppercut; the kicks will include the front push kick, side kick, back kick, swing kick and round kick. But punches and kicks just don’t come in multiples of one. You will learn kickboxing moves, how the jab sets up the cross, sets up the hook, etc. Each strike sets up the next so you can generate much more power by combos of two or more. The torque of your body helps to create this momentum. The individual moves are worked into swiftly executed combinations (for example: jab, cross punch, hook, uppercut, front push kick).

Different instructors have different takes on what they teach and the subtleties of techniques, but the basics that you learn from one instructor will hold up in all the classes.

What should I wear?

Sweats, shorts and a T-shirt, an aerobic workout outfit, or whatever keeps you comfortable and cool. Many martial arts clubs conduct classes bare-footed. Barefoot training builds better balance and agility, especially in complex movements that require fast pivoting and footwork. If your class requires shoes, wear well-made athletic shoes that aren't too worn. Running shoes aren't ideal because they're not constructed for side-to-side movements. Basketball shoes likewise are not good for kickboxing because they make your ankle motions too restrictive. Find a pair of cross-trainers with wider soles. It is very important that your shoes are clean since you will also be doing ground exercises such as crunches and pushups.

Will Cardio Kickboxing give me skills to defend myself?

Since you will be working out anyway, learning basic self-defense skills at the same time is an added benefit. Over time you will develop strong kicking and punching abilities and learn the practical application of techniques practiced in the air on the heavy bag. It takes bagwork practice to gauge distance and effectively landing your punch or kick flush on a target. You just can't just shadow-kickbox, you need the feedback of hitting something. Be aware though that the focus is on fitness conditioning and not on self-defense. If you really want to develop your arsenal of self-defense techniques, take a technical martial arts or self-defense class.

How can I get the most out of the classes?

As with any other exercise, if you want to improve your cardiovascular condition or trim an inch here and there, you'll have to do it regularly. Two to four sessions a week is probably optimal; in-between classes you can go for a brisk walk or run, do some yoga to increase your flexibility, or simply take a day to rest. Do whatever lets you return to your cardio kickboxing class with renewed vigor. Then you can thoroughly enjoy punching out the specter of your malevolent coworker or that driver who refused to let you into the exit lane yesterday.