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Beginners Should Use Care with Tae Bo
and Other
Kick-Boxing Workouts
Aerobic kick-boxing classes, often called cardio kick-boxing, provide
an intense workout that offers multiple benefits. But beginners need to
take precautions to prevent injuries, according to the American Council on
Exercise (ACE), which serves as a consumer watchdog on exercise products
and programs.
In a recent press release, ACE reported that cardio kick-boxing -- a
hybrid of boxing, martial arts, and aerobic dance -- is quickly replacing
step aerobics and indoor cycling as the most popular fitness class at
gyms. The classes, many of which are inspired by Tae Bo workout videos,
provide an intense full-body workout that uses a variety of movements designed to boost strength, aerobic fitness and flexibility, as well
as sharpen reflexes and improve coordination and balance. ACE notes that
an hour-long kick- boxing workout burns 500 to 800 calories, compared with
300 to 400 calories for a typical hour-long step aerobics class.
Kick-boxing workouts appeal to people who get bored with "linear-type"
activities such as jogging and walking, said Richard Cotton, PhD, chief
exercise physiologist for ACE, in the press release. "The variety of
movements found in martial arts-based workouts may be enough to pique
the interest of the easily bored and keep them working out for the
long run."
ACE advises beginners and other participants to keep in mind the
following safety tips:
- Achieve a solid fitness foundation before starting cardio
kick-boxing exercises. Even basic classes or videos require
above-average endurance, flexibility, and strength.
- Master proper technique. Common beginners' mistakes include
overextending kicks and locking joints when punching or kicking.
- Progress gradually at your own pace. Because many programs are not
based on progression, it's important to resist the peer pressure to kick
as high as the instructor or more experienced class members, or to work
out a full hour if this is excessive for you.
- Don't wear weights or hold dumb-bells when punching.
- Make sure the instructor is properly certified by ACE or another
qualified organization before enrolling in a class.
From The Physician and Sports Medicine
Vol 27. No. 6, June 1999 |
