NEW TO EXERCISE?

The following guidelines may help to minimize risk of injury and provide optimal benefit and enjoyment of these activities.

BEFORE BEGINNING ANY EXERCISE PROGRAM:

1. Obtain medical clearance. 
2. Know the effects of your medication(s).
3. Dress in workout wear that allows freedom of movement.
4. Bring drinking water, and drink throughout the workout.
5. Choose the right class level and gradually progress through the program.
6. Insist on a certified, properly trained instructor.
7. Alert your instructor of any physical challenge(s) or medical condition(s), which could limit your ability to perform.
8. Work out in a well-ventilated area with adequate personal space.

Do's

• Perform a sport specific warm-up that mimics movements used in the workout.
• Take an introductory class to learn proper technique.
• Train progressively to improve skills, form and fitness level.
• Keep your balance by maintaining a stable base of support and center of gravity (core torso stabilization).
• Control speed of movements from your torso and hips.
• Cool-down and stretch at the end of each workout.

Don'ts

• Repeat high intensity moves for an extended period using the same muscle group.
• Overextend range of motion.
• Perform forceful/ballistic movements that lock out the joints.
• Set unrealistic expectations.

 

Fun ways to exercise:

Yoga, Pilates, and Kickboxing

Yoga and Pilates focus on the biomechanics of stretching and flexibility.  They teach the mechanics involved to increase range of motion and decrease injury.

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How safe is Kickboxing?

Boxing/Kickboxing workouts have been adapted into a variety of fitness activities for the general public.  As a sport, these activities require the development of skills over time.  In this way, muscles gradually train to adapt to the requirements of the activity.  These adaptations include increases in strength, speed, coordination, agility, flexibility, and balance. 

Boxing/Kickboxing activities require a gradual progression in the development of fitness and proper technique execution, often overlooked in a class or video.  Beginning students may encounter movements for which they are physically unprepared for, such as extremely rapid punches, lunges, and kicks.  The International Sports Conditioning Association (ISCA), the world's largest certifying organization for sport specific programs, has developed guidelines based on the current Boxing/Kickboxing research and knowledge of exercise physiology, biomechanics and kinesiology. 

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Kickboxing Safety Considerations

Listed below are a number of safety issues related to kickbox exercise classes, along with some suggested corrections, developed by Promise Enterprises and the International Sports Conditioning Association (ISCA).

Losing Balance - Slow down; maintain a stable base of support; lower your kick height; do not overreach your punches.

Unable to keep up with class - Work at reduced speed and intensity.  Learning proper technique is more important than speed.

Muscle soreness and soft tissue injury - Increase warm-up and cool-down time.  Reduce the repetitions, range and/or speed of movements.  Provide a longer rest interval between training sessions; utilize the R.I.C.E. (Rest, Ice, Compression, Elevation) principle. 

Joint Pain - Consult a physician if soreness persists more than 3 to 5 days or if swelling appears.  Decrease number and intensity of ballistic movements.  Eliminate snapping of elbows, knees, shoulders.

Premature fatigue - Decrease intensity, speed and/or duration of class.  Use incremental progression to achieve advanced levels of training.

Low back discomfort -   Reduce kicking height.  Control rotational movement of the mid section (core torso muscles).  Avoid locking the knees.  Perform all activities within a controlled range of motion.

Heel/shin/knee pain - Turn or pivot on ball of foot.  Reduce the height and intensity of bouncing movement (boxer's shuffle).  Wear sport-specific shoes with good lateral support.

This information courtesy of

REFERENCE: Promise Enterprises (1986). The Kick Box Exercise Training Outline. Pages 1-31.
Treb 6, Inc. The Promise. The Kick Box Exercise.

 

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