Shortly after the birth of my first son, I took my first kickboxing class. Seven years later, I currently sit typing this article sore as can be from an hour-long class of kicking and punching. And to further the case of my love for this exercise, by week's end, I will have prepared the routine for the kickboxing class that I teach every Wednesday morning. Obviously, there is an undying passion that I have for this sport, and if you have missed out on the invigorating chance to spar with a bag, let me enlighten you on the basics.

Let me start by saying there are many variations of which kickboxing can be taught. First, you have cardio kickboxing which is a class in where no equipment is used - think general aerobics with demonstrative flair. The key word here is cardio, and to accommodate cardio, form is sacrificed in order to keep an elevated heart rate. This variation is an excellent way to burn up the calories from your favorite dessert, without jarring all the body's joints with an hour of running. The second form also offers you plenty of intensity. During a class of strictly bag work, you will endure the class facing an opponent with a pad or paddles or stand tall against an erect black base covered with some form of cushioned surface. This, too, offers a great workout and plenty of sweat to provide proof of your beneficial exertion. But, my favorite, and the class we will review today is that of kickbox-conditioning. The core of this class is a mix of alternating bag work coupled with Plyometrics.

For the sake of formality, I will remind you that all classes, kickboxing included, should start with a warm-up. Walking into class and launching into a double hook, front kick, roundhouse combo may very well stretch, pull and tear quite a few muscles and lead you straight to the medicine cabinet with dampened enthusiasm for this caliber of exercise. Also, in the kickbox-conditioning class, you will perform body toning exercises for the arms, abdominal area and lower body and end safely with a cooldown and stretch. In between this mix is the fun stuff.

The secret to effective kickboxing is preparing your muscle tissue to mix speed with resistance. Every combo of punches and kicks you throw ideally require both of these factors. Speed is used when throwing an individual movement, when drawing back the same movement as quickly as you threw it and in between several consecutive movements executed during a chosen combination. The resistance in kickboxing is straight off of Newton's note pad. When force is applied from one source to another (e.g. fist to bag), that same force is equally applied back to its origin. The harder you hit your bag, the harder the resistance will 'hit' back into your muscle tissue. While this is great for strength, it is also something you want to be conscientious of when first starting out. Gradual progression over a period of time will insure that you are not putting yourself at risk for an injury. Do not let your self beat you up too early in the game!

Aside from the bag work, Plyometrics are commonly used in kickboxing. Plyometrics are conditioning exercises that pair the speed and resistance factors. Jumpshots, jump squats, jumping jacks, jump rope...if it has the word jump in it, you can pretty well bet it will help your cause. These exercises utilize two phases during execution, the eccentric phase followed by an immediate concentric phase, to acclimate the muscular system to the use of high intensity expulsion of strength. The main idea when performing the Plyometric exercise is to create good recovery time for the sake of endurance, which results in the ability to repeatedly execute a combination of moves without fatigue. If this reads familiar to you, you probably read my article, Hop, Skip And A Jump To Strength. Quite a few women I have talked with who have never taken a kickboxing class are intimidated by the perceived aggression of the sport. Others are worried that their lack of coordination will hinder their performance and make them look foolish. This is why I strongly urge a beginner to look into a kickbox conditioning class. The warm-up is usually the only aerobic part of the class where you need to keep up with the instructor. When it comes time to alternate bagwork with Plyometrics, some instructors will let you work at your own pace and they will simply make the rounds checking form and activity to keep you honest in attempt.

Choosing a variety of exercises is a great way to stay motivated with a fitness plan. If you love to run, spin on a regular basis or simply pump iron, try giving a kickbox class a chance. My greatest joy is hearing a student come up to me and say that she has dropped a pant size in less than a month. But, far beyond weight loss, kickboxing will give you confidence, increase your strength and teach you techniques that very well come in handy when faced with a potentially harmful situation.

About the author:

Sherri L Dodd is the creator and author of Mom Looks Great - The Fitness Program for Moms. She is an ACE-certified Personal Trainer, Lifestyle & Weight Management Consultant and Kickboxing Instructor with over fifteen years of exercise experience. She has lectured to groups on her fitness plan and is a freelance writer on the topics of fitness and general nutrition as well as the humorous side of motherhood.