American Fitness Professionals & Associates

(The following article was edited and printed in Fitness Management Magazine in 1996)

The Cardio Kickboxingâ workout utilizes the training routines used by fighters in the sports of boxing, American style kickboxing and Thai style kickboxing and adapts them for the mainstream general public.

The objective is not to make “fighters” out of the particpants, but to give them an overall total-body program that combines a cardiovascular workout with the techniques for self-defense. If you’re going to be exercising anyway, why not have the added benefit of self-defense training at the same time?

In addition, this type of workout provides strength training benefits similar to lifting weights because of the “resistance” when punching or kicking the various bags and pads. It is also offered as an alternative to conventional aerobics.

Although boxing techniques are excellent for developing the upperbody, the addition of kicking to the punching routine provides even greater intensity. The boxers stance is used in either case with a slight modification when delivering the kicks.

The rounds in kickboxing have been reduced from three minutes used in boxing to two minutes because it takes more energy to kick than punch which also elevates the heart rate. A simple way to verify this is to wear a pulse monitor.

A working heart rate of 130 bpm while boxing, for example, will quickly increase to 150 bpm, depending on the conditioning level of the individual, when the kicking component is added. Prior to the class, participants wrap both hands with cloth handwraps to help protect the knuckles and support the wrists.

Bag gloves with velcro used to punch the bags and a jump rope for conditioning and coordination are placed in close proximity to avoid delays when moving from one segment of the workout to the next. Classes begin with a 3-5 minute warm-up and then go directly into drills that loosen up and also synchronize movement for the upper and lower body. The objective, as with every sport, is to transfer or shift your weight and utilize the bigger muscles in the legs to generate power.

Men generally have superior upperbody strength and can punch much harder than women. However, when it comes to the legs, there isn’t as great a margin of difference in strength.

Women can develop powerful kicks that can be used for self-defense purposes. They frequently have more flexibility in their legs from taking gymnastics, ballet, figure skating and dance classes as youngsters and often learn the advanced kicks much more easily. Movement of the feet including, sliding and avoiding crossing the feet, is emphasized.

Then, bobbing and weaving sequences are done. Instead of using traditional stretch kicks which are less safe to loosen up the legs for kicking, “knee ups” are done bringing the knee into the chest to stretch the hamstrings and gluts. A review of the four basic punches (jab, cross, hook, and uppercut) as well as the spinning backfist used in kickboxing is performed.

The class follows the instructor covering a variety of combination punches. The same arrangement takes place with the front, round-house and front leg side kick which are the three basic (but, effective for self-defense) kicks used in these classes. So that the workout becomes kickboxing, as opposed to boxing or karate, a series of basic hand and foot combinations are completed such as a left front kick/jab/cross or jab/cross/right round-house kick. In all cases when punching or kicking in the air, as opposed to making contact with a target, full extension could cause a hyper-extension of the elbow or knee.

Caution must be used especially for beginners. Shadow boxing and shadow kickboxing with an emphasis on foot movement, particularly side-to-side and in-and-out movements, really enable the participant to blend all his or her techniques into a polished intense cardiovascular routine. An interval training session on the various bags then follows the warm up and review. Each bag has a different function. Some develop power, others are for hand and eye coordination, and others improve accuracy.

The one-on-one round using punch mitts or the kicking pad with the trainer puts all the techniques into perspective with the focus on movement and distance. Positive re-inforcement and feedback to correct technique is given each time which quickly improves each person’s skill and confidence level.

The circuit training format also allows individuals to work at their own fitness level. The one-on-one attention combined with the ability to workout at your own pace makes this a unique approach to teaching in a group setting.

Finally, skipping rope, plyometric exercises and crunches preceed the cool down and stretching to end the class. Classes seem to fly by with no time to reflect on work or any other problems that may be causing stress.

METHODOLOGY DISTINCTION

The primary philosophical distinction between this workout and the multitude of other martial arts systems and styles is that it is primarily used for the purpose of exercise. It is not used to enable someone to become the “ultimate fighter” or “baddest man on the planet”.

A handgun can quickly dispel the notions of which is more dangerous. This is the eve of the 21st century and not the ancient Orient, the wild west or the movies….. There are several methodology distinctions as well. There are no deep Karate stances which inhibit mobility.

Many traditional martial arts systems promote defense first, offense second. With the exception of foot movement, bobbing & weaving, and keeping the hands up to protect the head and and the forearms to protect the ribs, all the techniques are offensive oriented. Offense wins in this game.

The primary difference that has been pioneered and promoted by the creator of this program, is to have participants understand that the lower body kicks are utilized in the same fashion as the upper body punches (the left side is the lead or weak side and the right side is the power or strong side).

Some kickboxers are learning this distinction, of course, but few trainers are systematically teaching this approach.
The following is somewhat technical but it is essential to understanding this concept:

The boxers stance, (left foot forward and right foot back for right handed people) is used nearly 100% of the time. Any time a single or combination technique is used, you return to the same starting position. The jab, for example, is used to judge distance from your opponent.

It travels quickly to the target because it is closer to the opponent than the right hand and is used to “set up” other more powerful punches. We take this concept and transfer it to the left front kick which we modify and call a foot jab. It performs the same function.

Furthermore, the right cross, as opposed to the jab, travels farther, but is much more powerful, particularly when using the legs and torque of the hips. The same is true when using the right front kick.
It, too, is slower than the foot jab but much more powerful.
The left round house kick is used like a lead left hook and the more powerful right round house is used like a right hook with the hand.

There is no switching, crossing, or jumping. Because Jean Claude VanDamme can do a lateral split which makes his wheel kick look good on film, it doesn’t necessarily mean he can effectively utilize this technique against a trained opponent. I hate to be a myth breaker, but these are just movies!

This program is an extension of my own workout and experience gathered from over thirty years of involvement in the martial arts, the last twenty of which have been working with amateur and professional kickboxers.

Expediency, not theory, is what works in the ring and also in the street.
When the PKA brought together many systems of martial arts to compete against the same rules, basic solid techniques won out. It quickly separated theory from reality.

The energy of the Chi must have been left behind in the dojo because it certainly was not present in the ring. In summary, this workout is for exercise, not for the creation of a supreme warrior class. But, don’t be mislead into thinking that it is only a program for “wooses” either.

HOW THE PROGRAM RELATES TO CLASSES IN A TYPICAL HEALTH CLUB OR MARTIAL ARTS SCHOOL

Recently, martial arts classes, such as Karate, Tae kwon Do, and T’ai Chi, have become a popular addition to the overall programming for typical health clubs.

The trend toward boxing/kickboxing workouts has peaked an interest among fitness buffs. Normally, these specialty classes are offered as part of the overall aerobics program to encourage participation as well as cross-training. In larger health clubs, particularly if a program becomes popular, extra fees might be assessed.

The boxing/kickboxing instructor does not necessarily have to be a former world rated professional fighter but must have a good amount of experience in either sport. Participants, who stick with the program, need detailed explanations of the techniques being taught and former fighters do not necessarily make good teachers.
A collaboration between a certified aerobics instructor and a boxing/kickboxing trainer would be a good marriage.

Two mistakes to avoid:

1. Hiring a boxing/kickboxing trainer that is not familiar with current standards for safety in the fitness industry. ex. uses ballistic rather than static stretching. Or, a trainer who thinks that strength training will make you “too tight to punch”.

2. Making the class too “dancy” and straying too far from the authentic techniques that make this activity different and exciting. Secondly, you do not want to create and fabricated workout that is neither boxing/kickboxing nor conventional aerobics, but some sort of mishmash activity.

HOW TO MAKE THIS PROGRAM SUCCESSFUL IN HEALTH CLUBS OR MARTIAL ARTS SCHOOLS

Ideally, a separate studio within a health club or martial arts school would be the best circumstance and the bags could be permananently hung from the ceiling girders and tethered to the floor where necessary.

Because of the circuit training format, as little as 500 square feet of floor space could accomodate as many as 15-20 people although the opportunity for skipping rope will be limited.

However, when designated space is unavailable, an aerobics studio can easily be converted into a boxing or kickboxing room by hanging chains from the ceiling. When it comes time for a class, simply hang the bags that are stored in a corner of the room and remove them when finished.

It should only take a few minutes to make this transition. Jump ropes ($14.), which are inexpensive but a great cardio vascular workout, can be purchased by the club or by the individual who also needs to buy his own personal handwraps ($5.) and bags gloves ($30 - $60.) PVC speed ropes are recommended because they can easily be adjusted to the individual person’s height.

The boxing/kickboxing classes differ considerably from martial arts classes since they are much less formal, there are no belts awarded and no uniforms are worn.

Whatever a person normally wears to workout in is acceptable. In addition, although the music is not choreographed, it is used for motivational purposes which is unheard of and would be frowned upon in a traditional martial arts class.

Another advantage of the circuit training format, whereby participants move from bag to bag on a timer, is that individuals can workout at his or her own skill and conditioning level.

Each class starts out with a warm up, some foot movement drills, bobbing & weaving, basic punches and kicks and basic kicks and punches combined. The fancy “Hollywood style” kicks are not taught in these classes since they are not very functional or effective in real life situations and take a lot of time to develop.

Each station, comprised of various bags which serve a variety of functions (power, accuracy, timing and movement), is essential, but it is the station where the instructor works one-on-one with the student that pays the most dividends.

Punch mitts and hand held kicking bags are used to learn balance, distance, and simulate real life action since the instructor is constantly moving and making technical corrections.

For the more seasoned students, modified sparring takes the place of actual sparring since most of the members are professionals in their thirties and forties and are not about to go to work the next day with abrasions on their face, a puffy nose, or sore feet from kicking barefoot as in a traditional martial arts class. The more protection and padding for the hands and feet, the better.

Boxing gloves purchased from Ringside Products, Inc. are not only less expensive, but are of superior quality than those you would find in in a typical sporting goods store. Athletic shoes (cross trainers that do not have as much tread as running shoes are better) are a must for these classes particularly when skipping rope or kicking the bags.

In these sessions, the instructor uses head gear, a mouthpiece, a chest protector and gloves to simulate real action by throwing punches and kicks in the direction of the student but without landing any of them. It conveys to the student that he or she simply can not rush in and throw whatever comes to mind. A

physical chess game takes place without the risk of injury. It requires putting into effect the techniques learned on the bags.

Most people are surprised at how difficult it is to actually hit or hit with force someone who can move well. Finally, additional conditioning drills, plyometric exercises and abdominal crunches finish off the workout and a conventional cool down period with leg and lower back stretches end the session. A 45-60 minute period two or three times per week is recommended. This type of program can accommodate beginners-intermediates-advanced students all at the same time because of the format of warm up, review, circuit training, plyometrics, and cool down.

Once a person takes about 5-8 classes, he or she will feel quite comfortable with the routine, begin to notice some minor physical changes in their muscle tone and get hooked on the workout as much if not more so than a novice golfer getting hooked on that particular sport.

The stress relief and the channeling of aggression is 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 endorphines” theory. A certain high is experienced after a class that lasts for hours.

That’s a great reason to workout at noon; it zings you up for the rest of the day! Then, a mellowness sets in which keeps youb eventempered and you are less aggravated by the normal everyday hassles that affect your mood. The self-confidence boost also transfers to the way you conduct your day-to-day business and your approach to problem solving as well.

I often ask students when the workout is finished if during the class they were thinking about their job, their spouse, or how their kids were doing in school. Invariably, they respond that they were concentrating so hard on all the various components of class that all outside distractions were set aside for an hour. Try saying that even after only fifteen minutes on the treadmill!

HAVING FUN WITH THE PROGRAM

The most enthusiastic participants are the women who take the classes since it is not something they have historically done.

They come in with a clean slate, so to speak, and are much easier to teach than men who sometimes think they know more about boxing/kickboxing than they actually do. When an instructor, who is typically male, actually treats both men and women equally instead of simply mouthing the platitude, a common bond of mutual respect develops between the instructor and students and also between the sexes.

There are 110 lb. experienced women that can punch harder than 180 lb. novice men; the difference is technique. There are also 50 year old 200 lb. men in these classes that are in better shape than many of their 25 year old counterparts; the difference here is attitude. Above all, these people love to exercise and stay in shape.

What’s even more amazing, they’re paying a fee instead of getting paid to be in shape which is not always the case for certain professional athletes. As with any competitive sport, technique and skill break down if there isn’t also a high level of cardiovascular conditioning.

Even though these individuals are not officially competing in these sports, it is generally necessary to do additional cardiovascular work outside of class to sustain your energy level when doing as few as two or three back-to-back rounds on the punch mitts, for example.

And, even though you can work at your own pace on the bags, “Type A” personalities that make up this crowd don’t want to be accused of slacking off when they are being monitored face-to-face by the instructor. Often, participants meet at times separate from class times and jog/run together. T

wo to five miles, 3 times per week to build endurance, with a once a week speed work session, helps boost the intensity for the interval work. When doing a boxing/kickboxing workout, it should never be a flat linear pace. Instead, bursts of intensity should take place within the round itself to simulate real life action in the ring or in the event of an attack.

Another option is to incorporate “speed punch” and “power punch” drills during class for this same purpose. Adding variety to the workout keeps it fresh. Socially, a group of experienced participants in this activity tend to do things together.

They have incorporated fitness into their lifestyles and feel better about themselves because of it. They do not become or even aspire to become magazine cover models which is certainly, for most people, unrealistic. It is also not uncommon for them to form a clique within the health club itself because of their common bond.

Additionally, it really doesn’t matter what you do for exercise as long as you do something. As experts in the industry know, fitness doesn’t occur overnight particularly if there has been a long sedentary period for an adult getting back on the exercise wagon.

Conditioning is S-L-O-W adaptation of your body to (physical) stress.

Exercise should also be fun and not have to hurt, otherwise, it becomes very tedious which leads to dropping out. In my classes to lighten the mood, we conjure up intimidating fighter’s nicknames for all the participants especially the women.

For examples, “Joltin’” Judie Valle, Harriet “The Hammer” Turkanis, Polly, “The Punisher” Levasseur, “Killer” Kim Volk and my favorite, Michelle “Ready to Brawl” Paul. My own is a take-off on “Grasshopper” from the Kung-Fu TV series, and I’ve nicknamed myself, “Sandpiper” because of my skinny birdlegs.

FITNESS MANAGEMENT, What a Kick! Kickboxing workout classes can spice up your programming, December 1996, pp. 42-44, Frank Thiboutot.