KickBoxtoStayFit
the new fitness mantra...
Fitness Tips from KickBoxtoStayFit
What is your current fitness level?
Keep in mind that many clubs may not offer classes that are based on progression. Even if your current routine features a hearty combination of cross-training workouts, you may want to take it easy at first, then build as your body adapts.
For this reason, an hour-long session may not be the wisest choice for someone who isn't used to this level of concentrated activity.
Familiarize yourself with the basics
Remember, adequate warm-up and close attention to proper technique are paramount. Classes should begin with basic stretches and a light cardiovascular warm-up such as pushups and jumping jacks.
A typical aerobic kickboxing routine involves a series of repetitive punches alternating 
with hand strikes, kicks and then a combination of all three. The repetitions help participants focus on proper technique while engaging several muscles groups and getting a fierce cardiovascular workout.
After the main section of the routine, stretches and floor exercises are commonly performed as a cool-down.
Don't forget to wear loose clothing that allows freedom of movement during your kickboxing workout and drink plenty of water.
Beginner beware
When attending your first class, try to avoid these common mistakes:
* Wearing weights or holding dumbbells when throwing punches, which puts your joints in danger of injury
* Locking your joints when throwing kicks or punches
* Over-extending kicks (Beginners should avoid high kicks until they get used to the routine and become more flexible.)
* Giving in to group peer pressure and exercising beyond fatigue
* And of course, you should ask your instructor about their training. Cardio kickboxing is a combination of martial arts and aerobics, and employs different techniques from a ''pure'' martial arts class.
Many teachers may have boxing or martial arts training, but may not have the appropriate class experience or be properly certified by an organization such as ACE. Finally, once you understand the basics of this stress-relieving, total-body workout, you can kick your way to a new level of fitness.
Basic kickboxing moves and equipment
It may seem awkward at first, but the basic moves in a kickboxing class can be mastered with time, patience and practice.
A prepared class will have mirrors, a punching or ''heavy'' bag and hit pads for participants to use. Here are two basic lower-body kickboxing moves that work the hamstrings, gluteals and quadriceps:
* The roundhouse kick - Starting from a basic stance (side of body facing bag, knees slightly bent, shoulder-length apart), lift your right knee and point it just to the right of your target. Pivot on your left foot as you extend your right leg. Kick the target with the top of your foot.
* The side kick - From the basic stance, pull your right knee up toward your left shoulder. Pivot on your left foot as you snap your right leg into your target. Strike with either the outside edge of your foot or your heel.
Here are some facts that you should know, that not many trainers will tell you...
1) Do you know that the height to weight ratio is a completely outdated and inaccurate way to find out if you have any weight problems? Do you know that a much more scientific way of knowing if you are in the normal weight range or overweight/obese is actually to find the body fat%? A person may look slim and weigh less, but may have a body fat% in the higher ranges and so actually may be obese!
2) Do you believe that aerobics is the only way to burn fat? Do you know that for your 
body to burn fat through aerobics, your heart should beat at a particular rate for at least 20 minutes for your fat burning process to start, and this process will continue only till the time you maintain the heart rate?
3) Do you know that eating less and missing meals (aka dieting) will actually make you put on even more fat?
4) Do you know that one can never lose or gain fat, but can only reduce or increase the size of the fat cells in the body?
5) Do you know that it is better to aim to reduce the size of fat cells and increase the lean body mass rather than to "lose weight", and that there should be a continuous and regular monitoring to check if you are not actually losing your lean body mass, instead of reducing fat cells' size?
6) Do you know that one of the most efficient ways to reduce fat cells' size is a personalized and periodized workout programme which includes weight training, aerobics and proper nutritional planning?
7) Do you know that just lifting weights is not enough? Are you following the Compensatory Acceleration Training principle, along with the Time/Tension index? Better still, are you following the IPCAKE technique for better results?
8) Do you know what percentage of your 1 RM should you lift to get the results that you want? For eg, are you aware that for powerlifting you should lift 85-95% of your 1RM; for bodybuilding, reducing fat cells' size, general fitness, you should lift 65-85% of 1RM; for anaerobic endurance, like martial arts, one should lift 55-65% of 1RM; and for aerobic endurance, one should lift less than 55% of their 1RM?
9) Do you know that if a person 'X' got extremely good results by following a particular programme, the chances of that programme giving you similar results is extremely rare? As each individual is different, each one responds to the same workout in a completely different manner. This is the Law of Individual Differences, which is one of the 7 Granddaddy Laws which should be taken into consideration while creating a workout plan.
11) Do you think that lifting light weights and doing many repetitions will help you to reduce your fat cells' size, and will give you the definition that you want?
12) Do you think that if females lift weights they will become bulky?
13) Do you know that the best way to train abs is actually to use resistance and execute not more than 10-12 reps, as abs are predominantly Type II muscle fibres? Are you aware the doing more than 12 reps for abs is a waste of time and energy?
14) Do you know that after 4-6 weeks of exercising the same way, your body completely adapts to the workout, hits a plateau, and stops responding to the exercise regime? Around this time one HAS to 'shock' the systems into further growth by making significant changes in the workout, which does not necessarily mean lifting even heavier weights.
15) Do you know that proper and scientifically designed exercise programmes have shown to reduce the risk of Osteoporosis, hypertension, diabetes mellitus, heart ailments, and may even reverse them in their early stages?