Cardio

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Cardio
Kickboxing

• By
• Lauren Preziosi

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What is Cardio Kickboxing?

• A high-intensity, total-body workout that
  combines aerobics, martial arts, and boxing.

• Teaches basic martial arts and self-defense
  skills while burning up to eight-hundred calories
  per hour.

• Became widely recognized through the martial
  artist, Billy Blanks.

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Aerobics

• Rhythmic, dance-like exercises performed to music
  that increases aerobic capacity of the lungs and
  heart, cardiovascular endurance, and muscle tone.

• Depends on oxygen for energy.

• A persons heart rate must be increased to sixty
  to eighty percent of their maximum heart rate to
  maintain an aerobic effect.

• Must keep this level for at least twenty minutes.

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Martial Arts

• Several methods of unarmed combat that was first
  used for warfare in East Asia.

• Focuses on spirituality, as well as increasing
  concentration, self-esteem, defensive skills, and
  assertiveness.

• It was created by the East Asian philosophical
  ideas.

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Boxing

• An American sport designed to fight with your
  fists.

• Reliant on punches and fast footwork.

• Boxing defensive and offensive skills are needed
  in several forms of martial arts even though
  boxing is not a form of martial arts.

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Physical Benefits

• Increases physical endurance

• Cardiovascular endurance

• Muscle tone

• Strength

• Coordination

• Energy

• Decreases body fat

• Works both your lower and upper body

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Emotional Benefits

• Aggression-releasing

• Decreases stress levels

• Cheapest form of therapy available

• Enhances self-confidence

• Always challenging

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Emotional Benefits (Cont.)

• Excellent self-discipline

• Prevents boredom while exercising

• Great way to set goals

• Makes working out enjoyable and exciting

• Self satisfaction

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Even More Benefits

• Gives you the hard body you are looking for

• Effective in controlling and maintaining weight

• Offered in 80 of health clubs nationwide

• Introduces basic self-defense skills

• Teaches how to protect yourself

• Fastest way to burn fat

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Rules for Beginners

• During your first class, perform low-intensified
• punches and kicks.

• Do not exceed more than three classes per week at
  first.

• Make sure that your instructor is certified as a
  fitness instructor with martial arts or boxing
  training.

• Do not overextend your kicks. Your legs should be
  parallel to the floor when kicking.

• Do not fully snap or extend your knee or elbow
  while performing kicking or punching. Full
  extension could result in ligaments or tendons
  being damaged.

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Additional Rules and Safety

• Always warm up your muscles before class by doing
  dynamic and static stretches that are specific to
  the class such as light punches and kicks.

• Take part in other martial arts training because
  this will help you to practice correct technique
  and enhance your cardio kickboxing skills.

• Wear shoes that are made to pivot and perform
• lateral movements.

• Drink plenty of water before, during, and after
  the workout.

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Conclusion

• Cardio kickboxing is an intense, exciting workout
  that includes aerobics, martial arts, and boxing.
• It gives you many physical and emotional benefits
  that can highly impact your overall wellness in a
  positive way.
• Cardio kickboxing is fun and exhilarating, but
  you also need to consider the safety concerns
  that goes along with these exercises.