Posts by x3sports
4 Things To Expect From Kickboxing Training
People new to kickboxing often wonder what they should expect from kickboxing training. Will they be sore the entire next day? Will they notice their muscles bulging after just one session? Will they immediately face an opponent who is eager to spar?
If you are considering kickboxing training, you likely have wondered about these questions and more. This article will give you a better understanding of what to expect from kickboxing training to (hopefully) convince you to give it a try.
4 Things to Expect from Kickboxing Training
While everyone may leave their first kickboxing training session with different thoughts, there are a few things that everyone should expect.
1. You Might Have to Leave Your Comfort Zone
Unless you are used to throwing punches and kicks, you will likely have to venture outside your comfort zone during kickboxing training. You will be asked to try new moves that mentally and physically challenge you.
Rest assured that you will never be asked to push yourself past the point of safety. So, while you may feel uncomfortable trying something new, you should never feel like you are pushing your body past its reasonable limits. And, to answer the last question posed in the introduction, no, you will not be asked to spar with an opponent.
2. You Might Be Sore After
Kickboxing uses almost every muscle group in your body, including some you may have never worked out before. So expect to work your upper body, core, and lower body, as well as your mind, during kickboxing. All of this means you should expect to be at least a little sore the day after your first kickboxing training session.
Soreness is entirely normal and nothing to be concerned about. Don’t attempt to do two kickboxing training sessions back to back. Instead, take at least one day off for active recovery. Go for a walk and do some stretching to ease sore muscles. In time, your body will adjust to the moves. As you get into better shape, you will be able to do a kickboxing training session without feeling sore the next day.
3. You Will Sweat A Lot
Our bodies naturally sweat when we get hot. They want to stay at a consistent 98.6 degrees, no matter what is happening in our outside environment. So, when you work hard, such as during kickboxing training, your body naturally wants to cool off. That means you are going to be sweating … a lot.
This is also completely normal and something you really can’t avoid. Even people who don’t usually sweat a lot will be drenched after their first kickboxing training session.
You can prepare for a major sweat session by bringing a towel to dry yourself off with during breaks. If you will be doing anything after your kickboxing session, consider bringing a change of clothes and soap for showering off.
4. You Will Have Lots of Fun!
The main goal of recreational kickboxing is to get physically and mentally stronger as an individual. A bonus is that you will have a blast without realizing how many calories you are torching.
If you aren’t having fun during kickboxing training, then you are taking it too seriously. So relax, forget about trying to get every punch and kick down perfectly, and focus on enjoying moving your body in new, fun ways.
In addition to having fun moving your body, punching, and kicking, you will have fun meeting new like-minded people. The team environment at X3 Sports will help you feel like you are a part of something bigger.
Why Try Kickboxing Training at X3
As kickboxing becomes more popular, more studios are popping up nationwide. X3 Sports is still the best place for kickboxing training for several reasons. Our world-class trainers can customize each class for various fitness levels while keeping things fun and fresh for everyone, from beginners to advanced kickboxers.
Then there’s the environment. We have the most supportive classes around. Instead of competing against each other, our members encourage each other to push past their comfort zones, try new things, and become the best version of themselves possible.
Are you ready to try kickboxing training to see what it’s all about? Then, sign up for a free kickboxing class.
Kickboxing Workout For Beginners
The perfect kickboxing workout for beginners offers the right combination of instruction and time to learn new moves. Regardless of fitness level, kickboxing may feel intimidating. Fortunately, it is an excellent sport for people of all ages and fitness abilities, with many modifications available.
Kickboxing Workout for Beginners
Unlike other exercise classes, kickboxing gives both the mind and body a good workout. Becoming familiar with some of the foundational kickboxing moves can help beginners feel more comfortable and confident stepping into a kickboxing class.
Here are four moves to practice as part of a kickboxing workout for beginners. Start slowly and focus on form to avoid injury. Once mastered, these moves can be dialed up in intensity and calorie burn.
Jab
A jab is one of the most predominant punches used in a kickboxing workout for beginners. However, it continues to be important in more advanced kickboxing classes, so it is worth taking the time to learn well.
Left-handers jab with their right hand, and right-handers jab with their left hand. But the real power comes from the legs and core.
Start in the guard position, traditionally standing with the left foot forward and feet shoulder-width apart. Bring both fists up to the cheekbones with elbows tucked into the side. To jab, slightly rotate off the back foot, putting the weight on the front foot. At the same time, punch the left arm straight out in front, beginning with the shoulder.
Cross
The cross is similar to the jab. Start in the same position with the left leg in front, right behind, and arms close to the body. Slightly rotate off the back foot and put weight on the front foot. This time, bring the back arm (right arm) around to punch straight in front.
Front Kick
This is the most fundamental kick in a kickboxing workout for beginners. It begins in a boxing stance, with both feet a little wider than shoulder-width apart. The left foot is in front, with the fists protecting the face.
To kick, drive the right hip forward until both hips squarely face the room’s front. Shift the weight to the left foot while drawing the right knee up toward the chest. Extend the right leg as if striking a target straight in front with the ball of the foot. Snap the leg down and return to the boxing stance.
Round Kick
The roundhouse kick is a final fundamental to learn before starting a kickboxing workout for beginners.
Start in the same boxing stance as the front kick. While pivoting on the left foot, drive the right hip forward so both the torso and hips face left. Extend the kicking leg forward, keeping the toe pointed as if striking a target with the right shin.
Rotate to the left and place the right foot on the ground to get back to the boxing stance.
Kickboxing Workout for Beginners
Here is a good kickboxing workout for beginners that will help strengthen all the muscles needed to punch and kick through a workout.
Warmup
Before starting a kickboxing workout for beginners, spend five minutes power walking or jogging.
Workout
Do four rounds of the following combination exercises for one minute each. This will lead to a solid 20-minute workout.
1 power squat and 1 front kick
Rest 30 seconds
3 side shuffles and 1 burpee
Rest 30 seconds
1 lunge and 1 front kick
Rest 30 seconds
1 burpee and 4 punches
Rest 30 seconds
1 jumping jack and 1 cross punch
Rest for 30 seconds, then repeat the circuit 3 more times.
Cooldown
Stretch the arms, legs, and core while lowering your heart rate and breathing.
Try a Kickboxing Workout for Beginners at X3
Kickboxing can be done at home without any equipment, which is one reason it is becoming so popular. However, taking a kickboxing workout for beginners class at X3 can help new kickboxers learn the fundamentals in a safe and supportive environment.
X3’s classes are high energy and high support. Members encourage each other while working at their own pace. The only competition here is against yourself. Many members find that they quickly lose weight after they start taking kickboxing classes, as they can burn up to 900 calories per session.
Ready to get started and try a kickboxing class for beginners? Great! Sign up for a free class at X3 Sports to see what it’s all about.
How Much Are Kickboxing Classes?
Kickboxing classes are a fun and effective way to improve fitness, learn self-defense, and relieve stress, making them a top choice for people of all fitness levels. In fact, with 9% of Americans regularly participating in kickboxing, its popularity continues to soar.
But one common question remains: “How much do kickboxing classes cost?”
The answer isn’t one-size-fits-all. It depends on several factors, including:
- Location of the classes.
- Level of expertise of the instructors.
- Type of gym offering the classes and what’s included.
Let’s explore these factors to determine the cost of kickboxing classes and the value they provide.
Factors That Affect the Cost of Kickboxing Classes
Where Are the Kickboxing Classes Taking Place?
The location and facility type significantly impact pricing:
- Geographical Location: Cities with a higher cost of living generally charge more for classes.
- Facility Type:
- Standard Gyms: Offer kickboxing classes alongside other fitness programs, often with general fitness trainers.
- Specialized Kickboxing Gyms: Facilities like X3 Sports provide dedicated kickboxing training with expert instructors and advanced programs.
- Class Format:
- Group Classes: Generally more affordable.
- Private Classes: Provide one-on-one coaching but come at a higher price.
Who is Teaching the Kickboxing Classes?
The qualifications of the instructors can also influence costs:
- Standard Gym Instructors: In standard gyms, kickboxing classes may be taught by trainers who are not necessarily specialized to teach kickboxing and boxing. While these classes can provide a solid cardio workout, they often lack personalized instruction.
- Specialized Trainers: At specialized gyms like X3 Sports, kickboxing personal trainers offer one-on-one guidance tailored to your goals, helping you improve technique, build strength, and see faster results. These trainers often have professional experience, ensuring you get the most out of every session.
What Else is Included?
Beyond the classes, additional perks can add value to the cost of membership, such as:
- Access to other fitness classes.
- Locker room and body assessments.
- Training options or specialized programs.
Average Cost of Kickboxing Classes
Here’s a breakdown of the general pricing for different styles of kickboxing classes:
| Type of Class | Cost |
| Private Kickboxing Classes | $100/hour |
| Group Kickboxing Classes | $120-$200/month |
| Kickboxing Classes in a Standard Gym | $120-$200/month |
Financial Benefits of Kickboxing Classes
While kickboxing classes come with a cost, they can provide significant financial benefits in other areas of life:
- Save on Healthcare Expenses: Regular exercise can reduce risks for obesity, diabetes, and heart disease, saving up to $2,000 annually on medical costs.
- Replace Expensive Social Outings: Kickboxing offers a fun and social alternative to dining out or bar visits.
- Promote Healthier, Cost-Effective Habits: Classes encourage cooking at home, reducing reliance on fast food or takeout.
Try Kickboxing Classes at X3 Sports
At X3 Sports, you don’t need to keep asking, “How much are kickboxing classes?” Here’s what you can expect:
- Transparent Pricing: Kickboxing classes are included in X1 memberships starting at $139/month.
- Exclusive Discounts: Special rates are available for students, first responders, veterans, and military personnel.
- Expert Instruction: Train with professional kickboxing coaches to maximize your results.
Try a Free Kickboxing Class Today!
Experience the benefits of kickboxing firsthand. Sign up for a free class at X3 Sports and discover why kickboxing is the perfect mix of fitness, fun, and skill development.
Learn How to Box with X3 Sports
Millions of people in the United States want to learn how to box every year. In 2021, studies found that 6.7 million people in the U.S. wanted to learn how to box, with around 1.5 million people doing so to participate in a competition. The rest have other reasons for learning how to box related to health and wellness.
There are many other reasons to want to learn how to box, including gaining strength, losing weight, making new friends, improving mental focus, and lowering stress levels. X3 Sports offers boxing classes that can help people learn how to box for all these reasons and more, regardless of their previous experience or current fitness level.
Learn How to Box with X3 Sports
The professional boxing instructors at X3 Sports are dedicated to helping students of all fitness levels and abilities learn how to box. In addition, they help motivate and encourage new participants to go at their own pace to master proper technique without risking an injury.
There are many benefits of learning how to box. Here are five reasons people join X3 Sports to learn how to box:
1. Establish And Maintain A Healthy Workout Habit
Joining a monthly program can help instill good, healthy habits that last for the long term. Researchers have found that people who commit to exercising for one month are likely to be exercising ten months later. One key component of this statistic is having fun while exercising. Boxing is a fun exercise that can encourage participants to come back for each session and make it more likely that they will stick with their new habits in the future.
2. Gain Mastery of Boxing Techniques And Fundamentals
Many people want to learn how to box to become skilled at the sport, whether they want to compete or simply learn self-defense moves. However, boxing is about more than just throwing arms in the air. Many skills must be developed and mastered before a person can succeed in the ring. Boxing classes are a great way to master both basic and more advanced skills over time.
3. Feel Lighter And Stronger Without Muscle Soreness
Boxing is an excellent exercise for those who want to burn fat and gain muscle. That’s why many people want to learn how to box to lose weight and feel great, even after a challenging workout. While new boxers might feel sore the day after a workout, that will go away. As a person becomes more fit, they can train longer without feeling muscle soreness.
4. Improve Mental Outlook
Boxing works the mind as much as it works the body. It takes a lot of mental effort to learn new moves and execute them in the correct order. People who learn how to box often feel less stressed and more confident about themselves. They can also get a better night’s sleep, which is essential for all aspects of health and wellness.
5. Find A Community of Belonging
Finally, many people want to learn how to box to be part of a welcoming boxing community. Boxing classes introduce people to like-minded boxers who can quickly become friends inside and outside the gym. The community at a boxing studio is unique because it encourages support and motivation over competition. This community is essential for encouraging participants to keep coming back and getting stronger.
Unique Value of X3 for Boxing
At X3 Sports, people of all fitness levels and abilities can learn how to box in a safe, supportive environment. X3’s trainers are all experienced boxers who understand how to create customizable programs that encourage mastering moves without risking injury. In addition, the welcoming community is open for anyone who wants to learn how to box for any reason, including getting in shape, making new friends, lowering stress levels, and getting ready for competition.
Learn How to Box at X3 with a Free Class
The best way to learn how to box is by attending a class at X3 Sports. Get started by enjoying a free class to see what boxing is all about. A professional trainer will be there for guidance every step of the way and can help with goal-setting and more as new participants begin their boxing journey. Schedule a free class today to get started.
Boxing for 30 Days: What Results to Expect
Setting a goal of boxing for 30 days is a great way to start. That’s enough time to start establishing good habits that can lead to better mental and physical health.
According to experts, it takes at least four weeks to start seeing noticeable results from working out. These results can range from improved muscle mass and a slimmer waistline to improved mood, better sleep, and increased self-esteem and confidence.
So, what should be expected after boxing for 30 days? Let’s break it down.
What Results Can You Expect After Boxing for 30 Days?
The specific results from boxing for 30 days will vary from one person to another. However, there are some general benefits that most people should expect to experience after boxing for 30 days.
1. Establish and Maintain A Healthy Workout Habit
Building new habits can be a challenge. But experts say that repeating behaviors that help you feel good inside and out can hardwire your brain to create a lasting habit.
Sometimes, though, getting started is the most challenging part of developing a good habit. By setting a goal of boxing for 30 days, participants can get into a healthy workout habit that will last long past the initial 30 days.
2. Gain Mastery of Boxing Techniques and Fundamentals
One or two boxing classes aren’t enough to get the fundamentals down. Because it requires a certain amount of agility, boxing requires repetition to learn and master the moves.
Boxing for 30 days allows athletes to get to know each move. They will have repeated exposure to different actions and routines that ensure mastery of the fundamentals before moving on to the next level. Becoming familiar with boxing fundamentals can also help prevent injury.
3. Feel Lighter and Stronger with Less Muscle Soreness
There’s no way to sugarcoat it – athletes are typically extremely sore after their first few boxing classes, especially if they have never done a workout like boxing before. That’s because boxing hits every muscle group, including the ones people forget about or don’t know exist.
While sore muscles might be bothersome at first, it’s essential to understand that initial soreness is not a bad thing and will go away over time. It’s very important not to sit around and wait for the soreness to dissipate on its own. Moving and stretching those muscles before, during and after a workout will help the soreness go away more quickly.
Focusing on the goal of boxing for 30 days means going back to the gym instead of giving up and spending time on the couch. It doesn’t take long for the human body to get used to a new workout and start feeling good instead of sore the next day.
Boxing for 30 days is also enough time for the body to start adjusting. During this time participants will start building muscle mass and burning fat, resulting in a lighter and leaner look and feel.
4. Improved Mental Outlook
People are more stressed than ever these days. Fortunately, boxing is an excellent all-natural stress reliever. There’s no better way to take out aggression after a tough day than to throw some punches at a heavy bag.
Spending 30 days boxing will help athletes feel less stressed and more focused. They will have improved self-esteem and confidence after tackling a new challenge and coming out triumphantly.
Additionally, people who box may sleep better at night. Researchers agree that aerobic exercise can improve sleep quality and help stave off daytime sleepiness. Getting enough sleep is essential for overall health.
5. New Friends and Belonging to A Community
A final benefit of boxing for 30 days is getting to know other boxers and becoming part of a welcoming community of people who want to get fit and have fun. Boxers will cheer each other on and encourage them to reach their full potential. Spending 30 days boxing is enough time to start making new friends and becoming an integral part of the boxing community.
Try Boxing for 30 Days at X3 Sports
Athletes of all shapes, sizes and abilities can start boxing for 30 days at X3 Sports in Atlanta and the surrounding area. Classes are available for beginner, intermediate, and advanced boxers who want to learn new moves, get fit and make new friends.
In addition, X3 offers a Body Assessment to all members to set a baseline and track progress. During the assessment, trainers will evaluate body measurement, body composition, weight, and other metrics to document the changes taking place. Sign up for a free Body Assessment today.
3 Types of Kickboxing Gym Classes
Many people don’t realize that there are different types of kickboxing gym classes available, all with distinct focuses and intentions. That’s great news for anyone looking to get into kickboxing! With such a variety of options available, there has never been a better time to try kickboxing of any type. Three of the most popular kickboxing gym classes are classic kickboxing, Muay Thai, and mixed martial arts (MMA).
About Kickboxing Gym Classes
All kickboxing gyms are not the same, and kickboxing gyms may or may not offer classes other than traditional kickboxing.
For example, X3 Sports offers a variety of fitness and martial arts classes for kickboxing athletes of all skill levels. The gym also provides traditional workout equipment to complement kickboxing classes and ensure that every student has opportunities to improve fitness on their terms. Kickboxing gym classes at X3 Sports also include heavy bag work with 120 lb bags, offering resistance training without using heavy weights.
Here is a breakdown of three popular types of kickboxing gym classes: classic kickboxing, Muay Thai, and MMA fighting.
Classic Kickboxing
It may be classic, but that doesn’t mean it’s easy! This high-intensity interval training (HIIT) workout targets every muscle group – arms, torso, abs, core, and legs. It features bursts of stop-and-go movements that keep the body guessing as it torches calories. Plus, it’s fun!
Kickboxing gym classes are excellent for beginners who want to spend some time getting to know the sport and mastering the moves before trying out other types of martial arts classes.
Of course, there’s no reason to move to other types of classes. Many start kickboxing gym classes as beginners and progressively add intensity and more complex moves to their workouts. That’s because kickboxing classes offer flexibility so people of all fitness abilities can participate without getting bored. As students get comfortable with moves, they can advance their skills by combining what they have learned into different routines with varying intensity levels. If you’re among those who wonder whether kickboxing qualifies as a martial art, our detailed explanation can provide some clarity.
Muay Thai
The ancient practice of Muay Thai (translated as Thai boxing) dates back over 2,000 years. It began in Thailand as a combat technique and has since evolved into a combat sport.
Another name for Muay Thai is “the art of eight limbs” because Muay Thai Fighters strike using eight points of contact (two of each: knees, elbows, fists, and legs) instead of only using two points of contact like in boxing (fists) or four points of contacting in other types of martial arts (fists and feet).
Muay Thai classes are excellent for those who want to get into shape while also learning self-defense techniques. X3 Sports has Muay Thai classes for beginner, intermediate, and advanced levels. Instructors can prepare students for competition if they decide to take their Muay Thai training further.
Mixed Martial Arts (MMA)
Mixed martial arts is among the most popular types of martial arts in today’s popular culture. Students of all levels can enjoy MMA classes that teach them the fundamentals of striking, submissions, and wrestling. As students progress, they will learn more advanced moves.
X3 Sports has MMA classes that feature fundamentals, blended techniques, and simulated sparring. Full sparring may be available at the instructor’s discretion, provided the student will be sparring with an experienced partner and using the proper protective gear.
There is even a path for athletes who want to become competitive MMA fighters to join Team MMA and work with trainers and athletes who have fought and are currently fighting in professional MMA organizations. MMA mastery requires successful work in Muay Thai, Jiu Jitsu, boxing, wrestling and sports performance training which are components that make up mixed martial arts.
Try X3 Sports for Kickboxing Gym Classes
There are many gyms in the country that specialize in one or two types of kickboxing gym classes. What makes X3 Sports unique is that it features multiple types of kickboxing gym classes for athletes of all levels and fitness abilities.
Everyone has an opportunity to learn the fundamentals of kickboxing, Muay Thai, and MMA at X3 Sports, whether they have previous experience in kickboxing or have never thrown a punch or kick before.
The camaraderie at X3 is what really makes it a special place for students to let loose, get fit, and have fun learning kickboxing moves. Try it by signing up for a free kickboxing class.
Benefits of Kickboxing: A Comprehensive Guide
There are so many benefits of kickboxing it’s no wonder it’s one of the fastest-growing group workouts. From losing weight to improving coordination and lifting your spirits, kickboxing has several physical and mental health benefits. In this article, we break down why kickboxing is one of the best physical activities for turbocharging your fitness goals and elevating your journey to a healthier and happier life.
Kickboxing Classes are Accessible to Beginners
Kickboxing is accessible to everyone, even if you’ve never thrown a punch in your life or barely step into the gym. Among the benefits of kickboxing is the fact that YOU control the intensity of your workout. Depending on how you’re feeling and how much you’d like to be challenged, you can increase or decrease the force of your strikes and the speed of your pivots. You can take breaks as needed and ask your instructor for help if you’re feeling like you don’t understand how to perform new moves or drills. This makes kickboxing highly accessible to beginners. At X3 Sports, our group kickboxing classes are designed for everyone to participate comfortably.
We highly recommend that you come early and talk with our top-notch team on-site to learn more about what you can expect from kickboxing class. We have a store at each of our gym locations for your essentials, such as handwraps. But one of the great benefits of kickboxing is you really don’t need much to get started! At X3 Sports, we provide heavy punching bags that are hung up on racks awaiting your wrath. All you need to do is show up ready to sweat!
Your instructor will show you good form and correct you if needed to keep your bones and joints safe. They’ll slowly and clearly walk you through maneuvers that may be brand new to you, such as jabs and round kicks. While these are high-energy group cardio classes, you’ll receive individualized instruction throughout the session so you never feel lost, overwhelmed or confused.
Trying something new such as kickboxing may seem intimidating, but we make sure to design classes that are easy to follow, rewarding and fun. Kickboxing can give you a strong kickstart to reaching your personal health and fitness goals. We’ve had some members tell us that they’ve lost up to 15 pounds in their first month!
Kickboxing for Fitness
Kickboxing is considered High-Intensity Interval Training (HIIT), which is defined by bursts of maximum output in between brief periods of rest. This anaerobic form of intense training makes kickboxing a highly efficient cardiovascular workout that can improve heart health, energy levels, endurance, and strength.
One of the top benefits of kickboxing is that it simultaneously burns calories and builds strength. Since kickboxing demands a lot of bouncing momentum, alongside pivots, kicks and punches, it works out the entire body, toning legs, backs, core and arms while burning through calories at a jaw-dropping rate. Among the core benefits of kickboxing is that it works every muscle group, unlike some workouts that zero in on one or two body parts, while simultaneously getting your heart racing. This makes it one of the most effective cardio workouts for reaching weight loss, strength and endurance fitness goals.
The stop-and-go nature of HIIT workouts force your body to shift into overdrive to get through the next energy sprint. This keeps your heart rate elevated throughout the workout and boosts your resting heart rate, which means you’ll begin to feel more at ease in all your other physical activities. With consistent kickboxing practice, your endurance will dramatically improve, which will lower the effort required for you to complete all sorts of activities in your daily life. One of the coolest benefits of kickboxing is that everyday tasks like walking to your car or lifting your child will be completed with significantly less effort as your heart health improves.
Losing Weight with Kickboxing
Aerobic exercise is a proven tool to boost your metabolism while also evaporating calories, making weight loss one of the most attractive benefits of kickboxing. Studies show that aerobic exercise is better than resistance training for burning fat, while other studies indicate that HIIT workouts are more effective at the task than more static cardio workouts, such as running or the elliptical.
What makes kickboxing effective at both is that it’s both aerobic and anaerobic, the latter emerging from the pulsing reps that comprise a HIIT workout. To get through an intense kickboxing workout, your body needs an immense amount of oxygen, which requires it to dip into your fat stores. Put another way, one of the greatest benefits of kickboxing is that your body has to break down the glucose in your body to amass the energy it needs to get through the next burst of maximum effort after a rest. This activity elevates your metabolic heart rate, enabling you to burn calories for hours after the class has ended.
Kickboxing can burn as many as 900 calories in a single hour, which means that one of the primary benefits of kickboxing is that unwanted fat will melt off your body like an ice cream cone in July when you keep up a regular workout routine. By complementing these efforts with the right diet, you’ll start to see results in just a few weeks.
Pro tip: don’t be too glued to the numbers on the scale. You’ll be losing unwanted fat while you’re simultaneously building lean muscle throughout your body, which may initially cause the number on your scale to seem stagnant, or even briefly tick up. By keeping up with consistent practice, you’ll soon enough start to see your toned arms, abs, and legs begin to shine through as the fat evaporates.
What to Expect from Kickboxing Training
In order to capture all of the benefits of kickboxing, there are a few things you can do to physically and mentally prepare. For one, kickboxing will introduce you to a new skill set while challenging you physically. It will invite you to move your body in possibly unfamiliar ways. If you don’t have much experience punching and kicking things, you might be asked to leave your comfort zone in class. Your instructors will show you new drills, moves and positions and constantly shift the routine to ensure variety.
But rest assured – we care about your safety. We would never ask you to go farther than you can handle and we highly encourage you to keep an active dialogue with your trainer to ensure the right dose of heat. Going out of your comfort zone is a great thing, though. We know you’ll be able to handle it like the Warrior you are.
Another way to ensure that you’ll unlock all the amazing benefits of kickboxing is to eat nutritious foods before and after class and take time to stretch. Kickboxing will put to work nearly every muscle group in your body. You’ll most likely be sore after one of these sessions, even if you put in the time to come every week. What you eat and how you stretch can make a big difference in helping your body heal. Keep in mind that soreness is not only normal, it can be encouraged. Soreness is a sign that your muscles are growing and strengthening as they repair. Be warned that you’ll be sweating… A LOT. Kickboxing is an intense cardio workout and builds lean muscle while shedding the fat. Be sure to drink lots of water.
Maybe the best piece of advice we can bestow is to have fun!! While you’re pushing your way through all of these challenges, remember that these classes are designed to be fun, with upbeat music and routines that lift your mood and heart rate.
Benefits of Kickboxing for Teens and Adults
Kickboxing is great for people of all ages and men and women alike. Accessibility is a crucial benefit of kickboxing and one of the reasons why it has exploded in popularity. For teens, the benefits are enormous and can have life-changing effects. This combat-cardio group class is a fun way to teach adolescents self-defense fundamentals in a safe and healthy environment while navigating them toward healthy activities that bring purpose, confidence and a sense of community during some of the most crucial developmental years of their lives.
But the benefits of kickboxing for teens go far beyond that. One of the most notable benefits of kickboxing is that it allows them to learn important life skills and develop healthy habits. These habits can be as direct as exercising regularly, and how thrilling working out can be. But they will also learn indirectly about discipline, commitment and hard work. Habits formed in adolescence can carry through into one’s adulthood. By becoming a part of a kickboxing community, teens can build a healthy foundation of determination, hard work, friendship, and self-confidence that can serve as tools they carry with them throughout their life.
With teen depression at all-time highs and social media taunting youth self esteems, a kickboxing community and active participation in a high-energy group fitness class can serve as a catalyst to improve physical and mental health. By joining a group of peers who are all having fun safely and healthily, teens will improve their focus, reduce stress, mend tattered self esteems, and avoid unhealthy coping mechanisms. As they conquer new techniques and sequences, as their fitness level improves and something that once felt difficult now seems easy, they’ll feel a sense of accomplishment. They’ll begin to feel and know that they are capable of doing anything they set their mind to.
Plus, taking out anger and stress on a punching bag is gratifying at every age.
5 Benefits of Kickboxing at X3 Sports
1. Mental Health
In addition to building physical strength and endurance, one of the key benefits of kickboxing is that it serves as a natural stress reliever and mood booster. During a 60-minute kickboxing class, natural chemicals such as endorphins, serotonin and dopamine flood the brain, washing the day’s stress and releasing feelings of gratification and happiness.
2. Constant Variety
One of the top benefits of kickboxing is that it is constantly changing. Since a typical kickboxing class consists of self-defense techniques alongside strength and conditioning exercises, instructors put their own spin on each class, designing unique routines alongside energizing music. Every single class is different, keeping your muscles on edge and ensuring that you never feel bored and that no one class ever feels stale. The constant variety accelerates your fitness goals and makes each class uniquely fun so it’s easier to keep up with your workout regimen.
3. Self-Defense
When considering the benefits of kickboxing, self-defense fundamentals should also be high on the list. Instructors take time to teach kickboxers proper form and technique that help participants learn valuable self-defense basics through punches, kicks and pivots. At the minimum, kickboxing builds up the muscles that you’ll need in a real-world emergency situation in which you need to physically defend yourself. But it also teaches broad situational awareness so that you’ll be more mentally prepared for the possibility of danger and react defensively as a second nature versus being completely blindsided.
4. Excel and Gain Confidence
One of our favorite benefits of kickboxing is that more women are learning self-defense while simultaneously working towards the body of their dreams. Kickboxing offers so much to all the women who participate, including the ability to constructively build confidence, which can handily show up in other parts of your life.
Kickboxing is incredibly effective at melting calories and elevating metabolisms, which can help women trim stubborn fat around their arms, legs and belly. Kickboxing’s use of interval workout techniques lifts the metabolic heart rate and keeps the body working in overdrive for hours after class is over. As the fat begins to disappear, women with a regular kickboxing practice will start to notice lean muscle forming in its place. Kickboxing is a full-body workout that incorporates a wide mix of different drills, strength and conditioning exercises, and techniques that require balance and core strength.
Women who usually stick to the cardio machines might find that kickboxing supercharges their fitness journey and challenges them in new ways. Kickboxing burns more calories than more static forms of cardio because of its high intensity bursts and use of nearly every muscle group to punch, lunge, kick, duck and pivot. Kickboxing is an incredible way to get in shape and feel better in your own body.
The aerobic and anaerobic benefits of kickboxing mixed with the fact that you’re releasing stress and aggression in safe and healthy ways while striking a heavy sandbag, make kickboxing a great way to relieve anxiousness. There’s something really gratifying about physically releasing your stress in this way. Kickboxing is also a great way to meet like-minded women in your area. These group classes tend to be high energy and loaded with fun, good spirits and inspiration. You’ll all be working on your respective fitness goals together; cheering one another on as you do it.
A great byproduct of all this calorie torching and fun is that you’ll be learning critical self-defense basics that can serve you in real life. Kickboxing will teach you how to defend yourself in a dangerous situation by safely blocking, punching and kicking aggressors. Cardio kickboxing classes don’t usually include sparring, which means women learn the skills, muscle memory and awareness critical to self-defense without all the bruises and blood.
5. Save Money
While the cost of kickboxing classes vary from gym to gym, kickboxing can be affordable when incorporated into a broader gym membership. It can end up saving you money in tangential ways too, such as spending less money going out as you reorganize your priorities and or on healthcare costs as you improve your cardiovascular health.
Gym memberships can vary widely in cost depending on location, offerings, facilities and caliber of trainers. Extras, such as the free body assessment that X3 offers to its members to help keep their fitness goals on track, as well as class offerings, clean locker rooms and additional training options, are all important aspects to consider when evaluating the price of a kickboxing class.
Here is a general pricing outline for the different styles of kickboxing classes offered:
- Private kickboxing classes: $100/hour
- Group kickboxing classes with a gym membership: $120-$200/month
Kickboxing classes are included with X1 memberships, which start at $139/month. This puts us at the low-end of the range, even as we offer clean, safe and modern amenities, high-caliber trainers and experienced fighters, ample free gym space and workout equipment, and robust class offerings.
At X3 Sports in particular, you’ll find that one of the benefits of kickboxing at our gyms dispersed throughout the Atlanta Metro Area is that your membership is packed with extras. This includes a unique fitness community that participates in competitions and community events together through Team X3. You’ll also receive discounts for healthy meals at X3 Sports’ partners, including Fresh and Fit and Sweet Mama Earth.
Where Can You Get All the Benefits of Kickboxing?
Kickboxing is one of the fastest-growing types of exercise for men, women and teens, with participation rocketing by more than 2 million participants and counting in recent years. The greater Atlanta area has emerged as a hub for kickboxing and The Atlanta Journal-Constitution (AJC) has named X3 Sports as THE place to go.
With so many different choices in town to enjoy the benefits of kickboxing, there’s a reason why we’ve been named the best by one of the biggest newspapers in Atlanta. That’s because X3 Sports has five convenient locations in Atlanta, Marietta and Athens, each with clean and comfortable facilities stacked with all the equipment you need. All of our gyms have convenient and plentiful class times and welcome you with a membership-based dedicated community and experienced high-energy staff.
At X3 Sports, you can even hire a personal trainer who will conduct a comprehensive body assessment to determine exactly what kinds of foods and training you need to reach specific, customized fitness goals.
X3 Sports can Help You Unlock all these Benefits of Kickboxing
Ready to unlock all the benefits of kickboxing? With over 500 class offerings a month, there is something for everyone at X3 Sports. With the dawn of a new year, there’s never been a more exciting time to try fitness kickboxing. Sign up for a free class to see what we’re about and if a membership is right for you!
FAQs on the Benefits of Kickboxing
Does kickboxing shape your body?
Yes, kickboxing can effectively shape your body. The high-intensity, full-body nature of kickboxing workouts engages multiple muscle groups, burns calories, and reduces body fat. Consistently practicing proper kickboxing techniques builds lean muscle, improves posture, and promotes overall toning. To achieve the best body-shaping results, combine regular kickboxing training with a balanced diet and complementary exercises. Remember that individual results may vary, so stay dedicated and celebrate your unique progress.
Why is kickboxing so good for you?
Kickboxing is an excellent choice for overall fitness and well-being. It combines high-intensity cardio, strength training, and coordination, providing a full-body workout that burns calories, builds lean muscle, and improves balance. Kickboxing also offers mental benefits, such as stress relief, increased confidence, and better focus. The engaging, challenging nature of kickboxing keeps workouts fun and motivating, making it easier to stick with a consistent exercise routine. Whether you’re looking to get in shape, boost your mood, or learn self-defense skills, kickboxing is a fantastic option.
Is kickboxing good for belly fat?
Yes, kickboxing can be an effective way to reduce belly fat. The high-intensity, full-body nature of kickboxing workouts burns a significant number of calories, targeting fat throughout the body, including the abdominal area. The core engagement required for proper kickboxing technique also helps strengthen and tone the muscles underneath belly fat. However, it’s important to remember that spot reduction is not possible, and a balanced diet is crucial for overall fat loss. Combining consistent kickboxing training with a nutrition plan that supports your goals can help you achieve a leaner, stronger midsection over time.
What does kickboxing do to a woman’s body?
Kickboxing offers numerous benefits for a woman’s body. It provides a full-body workout that burns calories, reduces body fat, and builds lean muscle, resulting in a toned and strong physique. The high-intensity nature of kickboxing improves cardiovascular health, endurance, and metabolism. Engaging in kickboxing also enhances coordination, balance, and flexibility. Additionally, the stress-relieving and confidence-boosting aspects of kickboxing can promote mental well-being and positive body image. With consistent training and proper nutrition, kickboxing can help women achieve their fitness goals, feel empowered, and enjoy a healthier, more active lifestyle.
Is Kickboxing a Martial Art?
People who are new to kickboxing might wonder, is kickboxing a martial art?
The answer is not an easy one. Many consider kickboxing a hybrid martial art because it combines elements of kicking and punching but does not highly emphasize defensive moves or more profound philosophies typical of martial arts.
In many ways, kickboxing is more aligned with combat sports than martial arts. However, it still incorporates some elements of martial arts and is an excellent exercise for anyone who wants to strengthen their physical and mental resilience. Read more to learn is kickboxing a martial art.
So, Is Kickboxing A Martial Art?
This question is more complex to answer than it appears on the surface. To answer that question, it’s necessary to understand what defines something as a martial art and how kickboxing falls into that definition.
What is Kickboxing?
Even though there are differences between kickboxing and boxing, as its name suggests, kickboxing is a type of boxing that involves kicks. It features adapted techniques from Muay Thai, Karate, and modern boxing. Thai soldiers used Muay Thai in the 13th and 14th centuries. By the 20th century, it had transformed from a combat system to a means for recreation and physical fitness.
What is the Definition of Martial Arts?
Let’s explore what the term martial arts means to get to the bottom of the question, “Is kickboxing a martial art?”
Martial arts were initially developed in East Asia as a form of combat and self-defense. So, the term “martial arts” is a broad term that refers to East Asian-developed systems of techniques and skills that can be used for combat, self-defense, and spiritual growth. Martial arts can be armed (i.e., involve weapons) or unarmed (i.e., involve no weapons, only body movements).
In addition to focusing on physical well-being, martial arts have a mental component. Martial arts aim to improve all aspects of a person’s life, not just physical fitness. Martial arts focuses on building character, overcoming psychological and physical obstacles, and spiritual development. Finally, people who practice martial arts are expected to be highly disciplined and exhibit respectful behavior toward their opponents.
What are Some Well-known Martial Arts?
Martial arts have been highly popularized in modern culture thanks partly to film and TV shows depicting them. This is one reason so many people wonder, “Is kickboxing a martial art?”
The most well-known martial arts are:
- Muay Thai
- Judo
- Taekwondo
- Karate
- Brazilian Jiu Jitsu
- Judo
- Kung Fu
- Mixed martial arts (MMA)
What Does Kickboxing Have in Common with Martial Arts?
One reason “Is kickboxing a martial art?” is difficult to answer is because there are many martial art elements in kickboxing. For one thing, kickboxing focuses on using body movements to strike, punch, and kick an opponent. Kickboxing also applies some defensive moves, although the focus is mostly on offense.
Another thing kickboxing has in common with martial arts is that it focuses on strengthening the mind as well as the body. People who practice kickboxing must overcome mental as well as physical obstacles to succeed.
How is Kickboxing Different from Other Martial Arts?
It’s essential to consider how kickboxing differs from other martial arts when considering the question “Is kickboxing a martial art?”
For one thing, kickboxing requires an incredible amount of stamina and energy. This is different from the type of energy needed for other martial arts, such as karate. When kickboxing was first introduced in the U.S. as a sport in the 1970s, the fighters came primarily from karate backgrounds. They soon realized that going a full 10 rounds in kickboxing took significantly more energy than a karate competition.
Additionally, kickboxing focuses on aggression and causing damage to an opponent, whereas traditional martial arts focus on self-defense and honor. Kickboxing classes teach students how to make contact using punches and kicks rather than how to pull back.
Finally, while kickboxing can help improve mental well-being for participants, it does not have the same focus on spiritual aspects as other martial arts. So the final answer to the question, “Is kickboxing a martial art?” is “Not exactly, but it’s close.” As described above, kickboxing does share many elements with well-known martial arts. While kickboxing is not generally considered a pure martial art, it has many valuable benefits worth exploring.
Ready to Try Kickboxing? Learn More with X3 Sports
At X3 Sports, our kickboxing classes are designed to teach you essential techniques, help you build strength, and boost your confidence—all while burning calories and enjoying a supportive community. Learn more about our kickboxing classes and see how you can start your journey to mastering kickboxing in a fun and energizing environment.
The Benefits of Hiring A Personal Trainer
Are you just starting your fitness journey and wondering what the benefits of hiring a personal trainer are? Do you already have experience exercising but want support and tips to reach your goals? Are you a fitness pro who’s hit a plateau and could benefit from the strategy of a professional trainer for continuing education to reach your goals?
There are many reasons why you might consider hiring a personal trainer; these are just a few. The “why” behind this decision may vary widely, but the desired result is always the same: Hiring a personal trainer can vastly enhance your health and wellness.
By working with a trainer, you’ll get expert guidance and support to unlock new levels of growth toward achieving your personal fitness objectives, whether you’re simply looking to look and feel better, increase your confidence, or if you are training for a boxing fight, ultramarathon or another kind of strength and endurance activity.
If you’ve been thinking of hiring a personal trainer and wondering what one would do for you, this post is for you. Read on to learn more about our members’ favorite perks of private personal training to see if this route is right for you.
IT’S ALL ABOUT YOU
A personal trainer’s job is to get to know you. This extends beyond the initial stages of a personal training assessment or discussions in which you share your desires about losing weight, gaining muscle, increasing endurance, or training for a specific event. When hiring a personal trainer, these professionals will look at other aspects of your life that can affect your health and fitness, such as your day-to-day routine, your stressors, your diet and nutrition, and more, to give you an all-encompassing picture of your health and wellness. They’ll be able to work with you and this information to build a clear 360-degree plan that will take forward towards your short- and long-term goals.
Whether you are looking to reduce your body fat, get regular fitness assessments so you can see the data behind your progression, or focus on high intensity interval training that can help you build lean muscle and burn calories fast, personal trainers will design exercise programs that are highly customized for you! By assessing your dreams, goals, and current fitness and nutrition status, they’ll gain an intimate understanding of what you need to do to get to where you want to go.
Let’s take a step back: what if you are not even sure what your fitness goals are or what they should be?? Not a problem! Your personal trainer can talk this through with you to help you figure out what you really want out of all this effort.
CUSTOMIZED TRAINING PLAN
Every single person who sets foot in the gym is at a different stage along their personal fitness journey. By hiring a personal trainer, you’ll work hand in hand with an expert who will help you develop a personalized workout plan that can take you from where you are (Point A) to where you want to be (Point B). Don’t worry, your trainer won’t pile on unattainable goals that will feel overwhelming. Personal trainers know how to create a training plan that pushes you enough to get results without pushing you over the edge.
Hiring a personal trainer and receiving a customized plan can make a world of difference when trying to stick with a workout routine. Trainers can be the catalyst that helps you keep pushing for your fitness goals, rather than abandoning them. When thinking about hiring a personal trainer, talk to them about your fears, hurdles and challenges so they’ll be able to set measurable, reachable milestones along the way.
PERSONAL TRAINERS TEACH PROPER FORM
When hiring a personal trainer, you’ll learn expert information to help you fine-tune your techniques, learn new ones, and ensure, perhaps most importantly of all, that you’re performing each exercise correctly. Personal trainers are eagle-eyed at identifying bad habits, including improper form, that you might have learned along the way.
The importance of proper form is to prevent injury, which can set you back a lot longer in your fitness journey. The correct form can also help you get more out of each rep and exercise so that you’re working out more efficiently.
This is extremely important if you’re new to exercising or exploring a new type of workout or class, like boxing, kickboxing, weight training, or a high intensity interval training class like our Fastrack Class.
This is extremely important if you’re new to exercising or exploring a new type of workout or class, like boxing, kickboxing, or weight training, where you’ll be pushing new muscle groups harder than you have before. Plus, in a physically intense training program, such as boxing, correct form safeguards your muscles and bones so that you can fight safely and effectively.
KEEPING YOU ON TRACK
When you’re having a great workout, your personal trainer is there to cheer you on and keep you going. And when you’re having a challenging workout . . . your personal trainer is there to cheer you on and keep you going.
When hiring a personal trainer, you’re literally hiring someone who will be there for you, to hold you accountable, and to help you obtain that next fitness milestone even if you don’t want to get out of bed that day. The longer they work with you, the better they get to know you — and more intimately they know what keeps you motivated, focused, and on track. Sometimes it’s hard to push ourselves out of our comfort zone. Your personal trainer is a friend and ally who will keep you inspired through the ups and downs.
YOUR TRAINING PLAN EVOLVES WITH YOU
With every fitness goal you achieve, however large or small, your personal trainer can tweak your workouts to get you to the next level. Say, for example, you wanted to run your first 5K. Maybe the next goal is to complete a 10K, or even half marathon.
When hiring a personal trainer to be with you throughout the process, they’ll know exactly what you need to hit each successive milestone. And if you’re not sure what the next goal should be, they will help you adjust and discover on an ongoing basis, just like they did on day one.
X3 SPORTS TRAINING IS ALL THAT AND MORE
At X3 Sports, we offer all of the standard benefits that come with personal training, as we’ve already discussed, but we also take it a step further. First and foremost, we offer ALL our members a free, one-hour private session with a personal trainer so that you can see what the hype is all about. During your session, your personal trainer will work with you to evaluate your current fitness level, help you establish measurable goals, and get you started on your fitness journey.
X3 SPORTS UNIQUE TRAINING AND CLASS STYLE
When it comes to workouts and exercise, the personal trainers at X3 Sports cover all of the foundational stuff — like cardio, strength training, mobility, and nutritional guidance — but also provide X3-specific training, like boxing, kickboxing, Fast Track™, Power Track™, mixed martial arts (MMA), Brazilian Jiu-Jitsu (BJJ), Muay Thai, and yoga. So if you ever get bored or just want to try something new, we’ve got you covered. By hiring a personal trainer at our facilities, you’ll receive strength and conditioning training while tasting a wide variety of activities, each with their own unique benefits.
CHOOSING THE RIGHT PERSONAL TRAINING OPTION
If you do end up hiring a personal trainer at X3 Sports, we give you a variety of options so that you can choose a flexible plan that meets your individual needs. For example, you have the option for one-on-one sessions, group classes, or both. You can invest in just one training session or a series of sessions, and they can be either 30- or 60-minutes each. We will work with you to determine which route or combination works best for you, both physically and fiscally. We’re your fitness partners, and we want you to succeed because you’re so worth it!
Interested in learning more about X3 Sports, our personal training program, group personal training classes and our equally awesome lineup of classes? Visit our website, read about our personal training program, and — when you love what you see and think, “I wanna give this a try!” — book your first free class with us.
If you’re already a member and thinking about hiring a personal trainer, get started by signing up for our free body and performance assessment! Today is the day to set yourself down a path toward a happier and healthier life. We’ll see you there!
Eat Right for Maximum HIIT Boxing Results
Anyone looking for maximum calorie burn should consider HIIT boxing. HIIT stands for “high-intensity interval training,” and it is one of the most effective methods for burning fat and getting in shape. During a HIIT workout, participants do short intervals of exercises at maximum intensity. A quick recovery follows these intervals.
HIIT boxing combines different boxing moves in a HIIT format. It can help improve strength, stamina, and endurance, which are essential in the ring and for overall fitness. To maximize the effectiveness of HIIT boxing, though, it’s necessary to pay close attention to nutrition and hydration.
How to Eat Right to Maximize HIIT Boxing Results
Nutrition and fitness go hand in hand. Here are five essential nutrition tips to help boxers of all levels get results before, during, and after their boxing workout.
1. Hydrate Before, During and After a HIIT Boxing Workout
Many people make the mistake of only drinking water after their HIIT boxing workout. The problem is that going into a workout dehydrated can limit performance and might even lead to overexertion or injury. Water is essential for transporting nutrients through the body, lubricating joints, and maintaining body temperature.
A good rule of thumb is to drink 17 – 20 ounces of water within two to three hours of a workout. Then, drink another eight ounces about 20 minutes before a workout. During a workout, aim for 7 – 10 ounces every 20 minutes. Don’t drink too much after a workout; instead, have about 8 ounces within 30 minutes.
2. Eat a Pre-Workout Snack with Carbs and Protein
People who do HIIT boxing need enough fuel in their tank to get through a workout safely. That’s why eating a good balance of carbs and protein before a workout is essential.
The body’s muscles use glucose from carbs for fuel. If there isn’t enough fuel, the body won’t perform as effectively as it should.
Protein is essential for muscle growth and recovery. Because HIIT boxing is a strength and cardio workout, it’s vital to have protein to help muscles perform at their best.
There’s no need to go overboard with eating carbs and protein before a workout. A small pre-workout snack about 60 – 90 minutes before training ensures the body has enough energy for HIIT boxing.
Some good snacks include:
- Banana or apple with peanut butter
- Protein powder blended with ice, almond milk, and a banana
- Eggs and whole wheat toast
- Greek yogurt with mixed berries
- Oatmeal with raisins
3. Avoid These Pre-workout Foods
Not all foods are ideal pre-workout snacks. It’s particularly important to avoid anything loaded with refined carbs and saturated fats, such as fast food, candy, and processed meals.
There are other not-so-obvious snacks to avoid, too, such as vegetables, which can lead to gas and an upset stomach. Also, smoothies can be overly filling, especially if they are loaded with dairy products. In general, stay away from anything that could lead to digestive issues.
4. Don’t Forget About Post-Workout Fuel
It’s just as important to eat properly after a HIIT boxing workout as it is to eat well before one. Eating a snack that combines protein, carbs, and healthy fats will speed up recovery and ensure boxers are ready for their next workout.
Good sources of protein are lean meats, salads, and protein shakes. Get carbohydrates from fruit, rice, and sweet potatoes. Load up on healthy fats such as avocados, eggs, and nuts. For example, a salad with lean chicken, berries, and an avocado is a meal that combines protein, carbs, and healthy fats.
5. Healthy Eating Habits Provide the Right Fuel for the Right Results
It’s crucial to form healthy eating habits every day, not just on workout days. That way, athletes can ensure their body gets the nutrients it needs to fuel both their daily activities and their workouts and recovery.
Find healthy meals at X3 Sports’ partners, including Fresh and Fit and Sweet Mama Earth. Discounts are available for all X3 Sports members.
HIIT Boxing at X3 Sports
X3 Sports offers boxing classes that achieve all the benefits of a HIIT workout. Anyone in the Atlanta area interested in HIIT boxing can find a home at one of the area’s many X3 Sports locations. Get coached by world-class boxing trainers while making friends and becoming part of the X3 community.
Get started with HIIT boxing at X3 Sports by trying a free boxing class.