What Are the Benefits of Kickboxing Classes?

Kickboxing is a form of group exercise that combines martial arts, boxing maneuvers and aerobics into a full-body workout. Kickboxing workouts typically last between 30 and 60 minutes, and work the arms, legs, back and core muscles. Kickboxing doesn’t involve contact with another person, but equipment is sometimes included like a jump rope, plyometric block, punching bag or speed bag. Many gyms and fitness facilities offer kickboxing classes, and numerous DVDs and fitness videos incorporate or focus on kickboxing.

  1. Improved Cardiovascular Health

    • According to a 1999 American Council on Exercise (ACE) study conducted by Dr. Len Kravitz at the University of Mississippi, kickboxing provides a strenuous and challenging workout for maintaining and promoting cardiovascular fitness. Good cardiovascular health decreases the risk of heart attack, can lower blood pressure and improve one's overall health. In addition, good cardiovascular health improves endurance and stamina. For optimum results, heart rate should stay between 65 and 85 percent of the maximum aerobic range during a workout.

    Stress Relief

    • Kickboxing not only provides a challenging workout but also improves mental health by productively channeling stress and extra energy. According to the Mayo Clinic, improved mood and increased energy are two main benefits of exercise. Consistent exercise has been shown to decrease anxiety. Endorphins released during exercise help relieve stress and can even help alleviate depression. Regular exercise also helps increase and stabilize energy levels throughout the day, and improve focus and concentration.

    Calorie Burning

    • According to the ACE and the University of Mississippi study, on average, participants in a cardio kickboxing class burn between 350 and 450 calories an hour; 6.5 to 8 calories per minute, depending on the specific kickboxing movement. For weight loss, at least three sessions each week with additional cardiovascular exercise like walking is generally recommended.

    Increased Muscle Tone

    • Even though most cardio kickboxing classes don't incorporate weights or resistance bands, they can still increase muscle strength and tone. The repetitive movements of the kicks and punches, as well as the different combinations of movements, help train the muscles and can strengthen them. The inclusion of resistance and anaerobic (muscle-building) movements and activities makes kickboxing efficient and effective at increasing muscle tone and strength. Additionally, kickboxing is good for building solid core muscles. Side-bends, knee lifts, and other movements work the abdominals and obliques.