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It looks intimidating, doesn't it? That room at the gym where they have classes with names like Cardio Kickboxing, Step Funk and Pump 'n' Jump. As you've walked by, you've watched the exercisers out of the corner of your eye - it looks like loads of fun. But you know you could never do that - you trip over yourself walking from the Stairmaster to the treadmill, both of which are getting really boring. Well, guess what? If for a few minutes you can stop telling yourself that you can't do cardio dance, maybe - just maybe - you'll discover that you actually can.
Granted, if you seriously have a problem moving and counting to four at the same time, one count for each step, then cardio dance is probably not for you. If you can count to eight while moving, then there's a chance you may actually become good at it. Can you step-touch? Meaning, can you take a step to the side and bring your other foot to meet it? Can you march in place? Can you step forward with one foot and then raise the other knee? Can you step forward with one foot and, while standing on that foot, raise the other knee three times? If you can do that, then you've already performed a cardio dance move - it's called a "repeater" (a rather obvious name for repeating the same knee lift more than once). It only gets better from here on.
Here are some tips that will help you make the most out of your cardio dance experience:
Janiss Garza lives for cardio dance! She is also editor-in-chief of http://www.yourexercisedvds.com, which contains hundreds of expert reviews of cardio, toning, Pilates and yoga DVDs. What's more, readers can rate and review the DVDs too! Learn all about your DVD workouts before you buy at http://www.yourexercisedvds.com.
One of the differences between a trained martial artist and a streetfighter is the time spent practicing sequences or combinations of moves. The idea being to not just hit, but to reflexively hit in sequences of three or four moves. It is far more effective to barrage an opponent with a rapid sequence of blows than to just punch them once. That way if they block the first, or the first two, there is still something coming in to get them. Makes a big difference.
This reflexive reaction of hitting in sequences is only learned through lots of repetition and drills, performing the sequence over and over until it is an automatic reflex. Cardio kickboxing is an ideal way to do this. In fact many of the patterns in cardio kickboxing come from such drills.
Offered as food for thought, here are a variety of real-world combinations from boxing. All are oriented around smooth rotation around the spine, swinging the shoulders so that each punch winds up for the next. If you are a student, look for them in your class. If you are an instructor, perhaps they will provide food for thought in developing new choreography.
- One of the most basic, and effective, combinations is the Jab-Cross-Jab. To make it a four count, add a knee so it becomes Jab-Cross-Jab-Knee. This is a usually a staple in cardio kickboxing classes.
- An interesting variation is to change it up to a Jab-Cross-Hook-Duck.
- On of my favorites (I rarely teach a class without it) is a four punch sequence – Jab-Cross-Hook-Uppercut. A good variation is Jab-Uppercut-Hook-Cross.
- Another very effective combo is Hook-Cross-Hook. Add a duck or a front kick to make it a four-count.
- Hook-Uppercut-Hook: Very much like the Hook-Cross-Hook. Try intermixing the two combo's.
A cycle I use is to start at a slow pace on one side, then double-up the count, then switch sides and go back to a slow pace, then double-up. Looks like:
Jab-and-cross-and-hook-and-up, Jab-and-cross-and-hook-and-up, , then double-up to Jab-cross-hook-up, jab-cross-hook-up, and so on…
After you get some basic combinations down, start doubling up the jabs, or stringing the different combinations together. You will start to find what works and will be able to modify them to work for you
John Harker is a cardio kickboxing teacher in Santa Cruz, California. He teaches at Westside Aerobics and Martial Arts. More information on cardio kickboxing and martial arts can be found on their website at http://www.wama-club.com and in his personal blog at http://www.myspace.com/johnharker
What is Cardio Kickboxing?
Cardio kickboxing is a hybrid of boxing, martial arts and aerobics done rhythmically to music. Offering an intense cross-training and total-body workout it utilizes the training routines used by martial artists in the sports of boxing and kickboxing. In addition the classes provides strength training benefits because of the "resistance" when punching or kicking the heavy bags. There is no physical contact - cardio kickboxing is offered as an alternative to conventional aerobics.
Unlike a traditional martial arts class, the music adds to your stimulation and motivation. Unlike an aerobics class, there are numerous techniques you can learn beyond the basics to maintain your interest level. Classes go by fast because there is so much going on.
What are the benefits of cardio kickboxing?
Cardio Kickboxing classes give you a full body workout and improve your flexibility, coordination, and balance.. If you do the punches with precision and power, you will strengthen your upper body and eventually see more muscle definition. The kicks will strengthen your legs. And the kneeing move (a strike in which you thrust your bent knee upward) will firm your abdominal muscles; in fact, all of the moves, when done correctly, will make your torso into a solid base that lets you do day-to-day tasks more easily.
Your cardiovascular system will benefit, too. Cardio kickboxing is a truly aerobic workout -- we keep you bobbing, weaving, and jumping amidst the punches and kicks, so that your heart rate stays elevated for most of the session. A good class will leave you drenched in sweat and energized. And your increased conditioning will be accompanied by an increased metabolism meaning you will burn more calories even when you aren’t exercising.
What's more, a lot of people find cardio kickboxing a great way to release stress. The stress relief and the channeling of aggression can be 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 high is experienced after a class that lasts for hours. Civilized, as we've all been not to hit each other (which is, of course, a good thing), we're still equipped with some natural aggression. You may find that planting your heel in the torso of a phantom foe 10 or 20 times leaves you feeling wonderfully tranquil.
Who should take a cardio kickboxing class?
Although primarily designed for adults, the program provides benefits to teens as well. Student athletes can train in the off season with this workout to condition their bodies for their particular sport. At the high school level, sports are very competitive and training in the off season is a must to prepare for tryouts and the rigors of the sport once you make the team. And the boost in self-confidence also gives a mental edge when it comes to getting more playing time and performing well during actual game conditions. Students who are home-schooled or who do not like to participate in conventional athletic programs can derive health and fitness benefits from this program too. Exercise is important. And, because of the added self-defense benefit that comes as a by-product of the program, it improves a students self-esteem, channels aggressiveness, and enhances assertiveness.
It is recommended that you check with your health-card provider before taking a class if you have not exercised regularly recently, and go in and talk to a teacher and watch part of a class if you have other questions or concerns.
What should I expect in a cardio kickboxing class?
A typical class is a little over an hour-long. Prior to the class, participants wrap both hands with cloth handwraps to help protect the knuckles and support the wrists (we will show you how). Then with everyone facing the mirror, a teacher leads the group through specific punches and kicks, to the beat of dance-club music. The class starts with a warm-up period, moves to fast shadowboxing and kicking drills, then to heavy bag work, and ends with some strength building exercises and a cooldown stretch. Intermixed with this are aerobic conditioning drills such as high-knees, grapevines and jumping jacks.
Be prepared to feel a little clumsy and lost at times - and don't get down on yourself for it. Even if you're a highly conditioned runner or you've been doing step aerobics for years, these moves may be new to your body. Pay attention to what feels right to you. Don't do a move that hurts, and take breaks if you feel tired. Your muscles need time to develop their "memory", and your reactions as the teacher calls out what to do ("jab, cross, hook, roundhouse") will be slow at first. By the second or third class, the awkwardness will start to dissipate.
What will I learn?
The first thing you'll learn is the stance -- a way of standing that maximizes balance and puts power behind your moves. Your feet are about shoulder-width apart and at a slight angle, one foot set back from the other. Your fists are up around your cheek-bones to guard your face. (Don't hunch your shoulders.) This is the position you'll return to after every punch and kick.
You will also learn how to move, which is important because you use your momentum to generate power. The key to proper movement is agility and staying up on the balls of your feet which enables you to act or respond much more efficiently. The general rule for a powerful strike is to use your body’s weight and momentum.
The punches generally taught are the jab, cross, hook, and uppercut; the kicks will include the front kick, side kick, back kick, angle kick and roundhouse. But punches and kicks just don’t come in multiples of one. You will learn kickboxing moves, how the jab sets up the cross, sets up the hook, etc. Each strike sets up the next so you can generate much more power by combos of two or more. The torque of your body helps to create this momentum. The individual moves are worked into swiftly executed combinations (for example: jab, cross punch, hook, uppercut, front kick).
Different instructors have different takes on what they teach and the subtleties of techniques, but the basics that you learn from one teacher will hold up in all the classes.
What should I wear?
Sweats, shorts and a T-shirt, an aerobic-dance outfit -- whatever keeps you comfortable and cool. Wear well-made athletic shoes that aren't too worn. Running shoes aren't ideal because they're not constructed for side-to-side movements. It is very important that your shoes are clean.
Could I hurt myself?
Yes. If you're not careful, you could end up with a sore elbow, a sprained knee, a pulled hamstring, or one of the injuries that commonly occur in aerobics classes, such as a twisted ankle. So adopt a protective attitude toward your body (think of how much it's done for you). When you take your first few classes, tell yourself that your goal is to safely learn the techniques and not to shed five pounds or reshape your body (you can think about those things later).
If you can spare the time, arrive a few minutes early to get your handwraps on and warm up by gently stretching your legs (especially the fronts and backs of the thighs) and shoulders. Make sure you are well hydrated.
During the class, make sure that you stop the motion of each punch or kick before the joint is fully extended. Also, start out focusing on kicking low and with control. Respect your body's limits. Sure, you can change those limits -- but it will take time, dedication, and a realistic attitude.
Will Cardio Kickboxing give me skills to defend myself?
Since you will be working out anyway, learning basic self-defense skills at the same time is an added benefit. Over time you will develop strong kicking and punching abilities and learn the practical application of techniques practiced in the air on the heavy bag. It takes bagwork practice to gauge distance and effectively landing your punch or kick flush on a target. You just can't just shadow-kickbox, you need the feedback of hitting something. Be aware though that the focus is on conditioning and not on self-defense, if you really want to learn self-defense tactics, take a martial arts or self-defense classe.
How can I get the most out of the classes?
As with any other exercise, if you want to improve your cardiovascular condition or trim an inch here and there, you'll have to do it regularly. Two to four sessions a week is probably optimal; in between classes you can go for a brisk walk or run, do some yoga to increase your flexibility, or simply take a day to rest. Do whatever lets you return to your cardio kickboxing class with renewed vigor. Then you can thoroughly enjoy punching out the specter of your malevolent coworker or that driver who refused to let you into the exit lane yesterday.
When it comes to exercising past the ages of 50 or 60, many people look at gyms, yoga studios, and health clubs with trepidation. Often, this reaction is a result of fear; fear of looking out of place, not knowing what to do or how to do it; price can also be a major consideration.
Unfortunately, this seems to be the time when many people seeking to improve their physical conditioning say the heck with it and just take a nap or watch a movie and eat another cookie.
Years ago, the options for these same somewhat determined would-be-over 50 exercisers were to workout at home. They would buy magazines on: physical fitness, books on aerobics, calorie counting, muscle building, running or yoga; then came exercise videos.
Today, there are daily fitness programs on cable. These programs cover the gamut of yoga, chair exercises, aerobics, aerobics with weights, and Pilates. The problem is you have to be ready to workout when the TV program airs, which may or may not fit your schedule.
Deciding what type of exercise program is right for you is often a daunting task for the un-initiated as well. For those who are too over-weight and out-of-shape to begin with, running is probably out of the question. Bicycling may be difficult as well.
One smart alternative to get started is to purchase a generic, aerobic chair or seated exercise video. This will allow the newbie to break-in slowly, stay motivated, and progress at their own speed.
Seated exercises are a great way to add aerobic conditioning to your daily routine, avoid damage to any joints, increase your metabolism to lose weight and accomplish the rest of your daily tasks with renewed energy.
Many of these videos will offer beginner, intermediate and advanced programs to allow for steady progress to greater fitness.
To get started:
· Check with your physician before beginning any exercise program.
· Start out slowly at a pace you can repeat several days a week.
· Steadily increase your participation from one or two days a week, to three and ultimately four. Resting in-between workout days.
· If something hurts, either don’t do it or do it slower, or easier and allow your body to become accustomed to the new demands you're placing on it.
· Drink enough of water to replace what you lose sweating and to flush-out toxins. This is a wonderful way to detoxify the body, burn calories and gain strength and energy all at the same time.
· Eat a sensible diet, reducing calories and you will see quick results.
Re-evaluate your progress every 30 days so you don’t settle into a comfortable routine; the body needs to be challenged to improve.
Once you can complete an exercise program with ease, celebrate your accomplishment and move up to the next level. This could include: standing or step aerobics, cycling, swimming, jogging, weight lifting, etc.
The most important things are: to start, be kind with yourself, if you find the exercises difficult to perform, don’t be discouraged, be encouraged and proud that your have taken the first step at improving your life. Be persistent, consistent and brave.
Keith Edwin Renninson is co-owner, along with Jeffrey Forman, of Golden Years Videos, LLC a production company dedicated to filming exercise videos for anyone over 50 or those of any age rehabilitating from an accident or illness.
Renninson is an avid exercise enthusiast. Now in his late 50’s, he still races bicycles in the Cat 4 55+ class and regularly skis the black diamond runs in Colorado where he lives. For many years a bona fide gym rat, Renninson loves to lift free weights and use exercise machines.
You can contact Renninson or read more about his company and their videos at: http://www.goldenyearsvideos.com
Jogging is not only one of the best ways to burn fat and lose weight; it also makes your heart and lungs stronger. You can jog almost anywhere and just about any time you want, making it very convenient to do. This is why there are so many people who do it.
The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.
Let's take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.
The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days.
Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough, it will start to get easier. Usually what happens is it gets harder because even though they might be getting in better condition, they continue to push harder along the way so it seems that there is no progress.
When you are about to set out on a jogging routine, the best thing you can do is buy a heart rate monitor before you ever jog your first step. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to "guess" about the pace and you will not have to feel like your lungs are on fire when you are finished.
The key here is to always jog between 50% and 70% of your maximal heart rate. This is easy to do with a heart rate monitor because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low, and slow down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high, and resume a jogging pace once it goes below 50%.
The way for you to know where your heart rate should be to be between 50% and 70% is by using this formula:
Subtract your age from 220. This will be your maximal heart rate. Now, simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.
Say you are age 40
220 minus 40 equals 180
180 times .50 equals 90
180 times .70 equals 126
By looking at this example, you can see that if you are 40 years old, you would keep your heart rate between 90 and 126 while doing your jog.
The fact is, you do not need to go fast to get benefits from jogging, it is how long you are moving that counts. It is more beneficial to cover a mile in say, 15 minutes than to cover it in 7 minutes and then be exhausted.
If you stay within the limits of your heart rate capabilities, you will begin to add more time and miles to your jog as you go and jogging will become something you look forward to instead of something you dread doing.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php
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