Archive for May 2023
Top 7 Benefits of Kickboxing for Women
Kickboxing is the perfect workout for women looking to challenge their minds and bodies. Women who kickbox don’t just see physical results – they also experience mental benefits that can help them face whatever challenges life throws their way.
The benefits of kickboxing for women are far-reaching and can have lasting impacts on all aspects of their lives. From making new friends to feeling more confident, there are several reasons women are embracing kickboxing as their go-to workout.
Why Kickboxing is Perfect for Women
Kickboxing is an all-encompassing workout that engages every muscle group in your body. It’s suitable for women of all shapes, sizes, and fitness levels, making it an inclusive and adaptable form of exercise. Whether you’re a beginner or an experienced athlete, kickboxing can be tailored to meet your individual needs and goals.
7 Benefits of Kickboxing for Women
Here are seven reasons why kickboxing for women is becoming more popular by the day across the country.
1. Boost confidence and mental focus
Exercise in general, can help women improve their mental focus. Men and women who exercise regularly have more mental clarity and confidence inside and out. Exercising releases feel-good chemicals in the brain and boosts our energy levels.
Kickboxing goes the extra mile by elevating women’s confidence and feelings of empowerment. The practice of overcoming a physical challenge leads to significant gains in mental toughness, which is a major benefit of kickboxing for women.
Many women aren’t used to striking objects in their daily lives. Kickboxing offers a haven to tap into a new kind of physical release that may be outside the realm of their comfort zone. Empowered women feel more capable to tackle all of the challenges of life.
Finally, kickboxing requires balance training, which has been shown to improve spatial awareness and memory in men and women. As you switch from foot to foot and shift your weight from one move to another, you’ll naturally build balance and coordination.
2. Learn self-defense moves
Learning self-dense is another huge benefit of kickboxing for women. Women often shy away from combat sports training, even though this is crucial knowledge that can keep them safe in a vulnerable situation. Kickboxing teaches women valuable self-defense moves they can use if they ever find themselves in a dangerous situation.
Kickboxing for women offers a fun, welcoming and safe environment to learn offensive and defensive moves. During these classes, women are gaining valuable real-life skills while they’re having fun! Knowing how to react quickly to a physical threat is also empowering.
Another reason that kickboxing for women is becoming so popular is that it gives women the knowledge and skill set to be more independent. As women become more capable in kickboxing, they become more capable in all aspects of their lives. They realize that if they can learn an entirely new type of activity, one that at first may seem intimidating, they can pursue whatever they put their mind to.
3. Lose weight and burn body fat
It’s hard to find an activity that works as many muscles as kickboxing. Kickboxing for women is an all-body workout that engages the upper body, lower body, and core through various exercises and movements. It is a highly effective cardio workout that deploys an exercise technique called high-intensity interval training, or HIIT, where bursts of maximum energetic output are broken up by brief periods of rest.
In more static cardio workouts, such as running or cycling, the heart rate stays relatively flat throughout the workout. HIIT workouts, on the other hand, are more demanding on the cardiovascular system. Kickboxing for women lifts the metabolic rate and keeps the metabolism churning at an accelerated pace for hours after class has come to an end.
In addition to high-intensity routines involving kicking and punching, kickboxing training incorporates jump rope, core exercises, and circuit training. A typical kickboxing for women class will include kickboxing fundamentals and bag work alongside more traditional strength and conditioning drills. It’s the ideal all-in-one workout for women who want to get fit and toned without spending hours in a weight room.
4. Improve cardiovascular health
Kickboxing is an effective cardio workout that can improve lung function and heart health. Research has found that people who participated in kickboxing three times a week for one hour at a time increased their maximum oxygen uptake (also known as VO2max).
The VO2max measures the amount of oxygen a person can use during physical activity. The higher it is, the more efficiently the body uses oxygen.
Kickboxing is both an aerobic and anaerobic activity, giving the body unique lung and heart benefits. As your body demands more energy and oxygen to power through the exercise, your heart will have to work harder to pump blood around your body and your lungs will need to operate more efficiently. As you participate in kickboxing for women, you’ll be building these two crucial muscles and lowering your risk of heart disease.
5. Build strength and tone muscles
Kickboxing is not just an incredible cardio workout; it’s also a powerhouse for building strength and toning your entire body. The combination of punching, kicking, and defensive movements engages multiple muscle groups simultaneously, providing a comprehensive strength-training experience. Here’s how kickboxing helps you build strength and sculpt your body:
- Full-body workout: Kickboxing engages muscles in your arms, legs, core, and back, providing a total body strength-training session.
- Resistance training: Punching and kicking heavy bags (like the 120-pound bags used at X3 Sports) provides resistance that helps build lean muscle mass.
- Bodyweight exercises: Many kickboxing classes incorporate bodyweight exercises like push-ups, squats, and lunges, which are excellent for building functional strength.
- Isometric holds: Maintaining proper form during kicks and punches engages your muscles isometrically, improving strength and stability.
- Dynamic movements: The dynamic nature of kickboxing moves helps improve muscle endurance and tone.
As you progress in your kickboxing journey, you’ll notice significant improvements in your overall strength and muscle definition. Women often report feeling more toned and seeing visible results in areas like their arms, legs, and core within just a few weeks of consistent practice.
Moreover, building lean muscle mass through kickboxing can have long-lasting benefits for your metabolism. Muscle tissue burns more calories at rest than fat tissue, meaning that as you build muscle, you’re also increasing your body’s ability to burn calories throughout the day.
6. Reduces stress
There’s no better way to shake off a tough day than with a workout. Kickboxing for women allows participants to channel their stress into killer, anxiety-melting sessions at the gym. Women can metaphorically punch and kick their stress away on the mat as their bodies release endorphins that help regulate and elevate their mental state.
Trust us, if you’ve had an awful day and your mind keeps circling around the negatives, there’s nothing more gratifying than physically punching off your stream in a safe and healthy way. As the music blasts high-energy tones, you’ll be punching and kicking your sandbag opponent with an intensity that only you can control.
You’ll be learning proper striking form in class to protect your bones and joints. This gives you the freedom to dial up the intensity on those days you’re looking for an extra push.
As a bonus, kickboxing for women can lead to longer and deeper sleep. Getting enough sleep at night is vital for combatting stress and anxiety and improving overall physical health.
A one-hour kickboxing for women session will wear you out and make you sore. Your body will be asking for sleep and you’ll be happy to oblige. With greater rest comes better mental cognition and feelings of ease.
7. Make new friends
One of the most essential benefits of kickboxing for women is meeting other people who share the same fitness goals and values – especially in your neighborhood! Kickboxing class participants will cheer each other on and help each other reach new heights. You’ll find a strong and friendly group of men and women at X3 Sports gyms.
These friendships can help keep women motivated so that they’re more likely to stick with a regular fitness routine. Often, these friendships extend outside the studio too. Our Warriors are often out in the wild participating in community events and competitions through Team X3.
Additional Benefits of Kickboxing for Females
Beyond the core benefits, kickboxing also offers:
- Improved balance and coordination
- Enhanced flexibility
- Increased discipline and goal-setting skills
What Makes X3 Unique
X3 is the perfect place for women looking to try kickboxing. We offer a range of classes, including beginner-friendly classes that introduce women to the sport. These classes gradually build in intensity, giving participants opportunities to learn the fundamentals of kickboxing before moving to the next level.
X3 uses 120-pound bags that offer resistance training, helping women tone their abs, legs, and arms as they get a great cardio workout. Class participants frequently lose between 700 and 900 calories per class session, and it’s not uncommon for people who lose as much as 15 pounds in their first month of training.
With an assortment of class times and five convenient gym locations throughout the Atlanta, Marietta, and Athens areas, we meet you where you are at a time that fits your schedule. There’s absolutely something for everyone at X3 Sports.
Try Kickboxing for Women at X3
The best way to get all these benefits is to try a kickboxing class in person. X3 Sports offers a free class for anyone interested in seeing what kickboxing is all about. This class is open to anyone 18 and older looking for a great workout to challenge their minds and bodies. Sign up for a free class today.
Kickboxing vs. Boxing: What’s the Difference?
People of all ages looking for a new workout challenge may have some questions about the differences between kickboxing and boxing. Both of these activities have soared in popularity recently and offer significant benefits for overall health. Although both are part of the same combat sports family, there are key differences between kickboxing and boxing, with unique benefits for each.
For example, each of these workouts focus on different parts of the body and employ distinct techniques. Kickboxing uses the entire body from head to toe, while boxing moves focus mostly on the upper body. Both can be used for competition and for sparring with a real opponent, though each can also be practiced in a group workout setting.
Generally, though, boxing tends to lean more on sparring with another human, whereas kickboxing has gained popularity as a group workout class, where you can enjoy the benefits of a combat sport—including self-defense skills—without all the blood and bruises. Read on to discover more about the unique advantages of each and which one might be the right fit for you.
An Overview of Kickboxing and Boxing
Kickboxing
Kickboxing is a full-body workout that combines punches, kicks, and knee strikes. It enhances balance, coordination, and flexibility by engaging both the upper and lower body. Kickboxing is popular in fitness classes and self-defense training because it offers a powerful cardiovascular workout while teaching practical techniques without excessive sparring.
Boxing
Boxing focuses on upper-body strength, quick footwork, and defensive strategies using punches. It enhances coordination, reaction time, and overall agility. Boxing tends to involve more sparring, which helps develop timing and precision in real combat situations.
7 Critical Differences in Kickboxing vs. Boxing
While both kickboxing and boxing are incredible workouts that can help supercharge your workout, build self-defense skills and increase confidence, there are a number of key differences between them. Here are six of the most prominent ways that these two activities and workout classes differ:
1. Kickboxing vs. Boxing: Body Areas Used
As we briefly noted above, a key difference in kickboxing vs. boxing is the body areas used during a workout or match.
Boxing focuses primarily on punches and requires a sturdy base from your hips down through your feet. When boxing, your upper body, and core are the main focus areas as you duck, twist, and punch in order to strike your opponent or avoid their attempts to strike you.
The footwork involved in boxing has less to do with strengthening the leg muscles and more with helping the boxer defend against blows to the head and upper body. However, glutes and legs inevitably get a workout as well. Boxers must be nimble and fast on their feet as they glide with their opponent around the ring.
In contrast, kickboxing utilizes the upper body, core, and lower body equally. As you duck, pivot, twist, kick, and punch your opponent, which often in kickboxing class is a heavy sandbag, you’re working out nearly every muscle group in your body, including your arms, glutes, core, and legs. You’ll be lunging and hopping while throwing your momentum behind strikes with all four of your extremities in kickboxing.
2. Kickboxing vs. Boxing: Types of Movement
Boxing primarily uses punching moves, while kickboxing combines both punching and kicking in addition to elbow and knee strikes. Kickboxing can lead to more significant full-body contact and require more exaggerated movements, whether against an opponent or a piece of gym equipment. Boxing, on the other hand, requires quick and tight foot movement and carefully placed quick jabs with your fists.
3. Kickboxing vs. Boxing: Balance and Coordination
Boxers remain on their feet for the duration of their workout. This means that boxing training does not inherently focus on helping participants improve their balance. You must have a solid base for the entirety of your boxing workout or match in order to maintain the position you need to effectively strike.
Of course, when you’re practicing paying attention to incoming strikes in addition to determining the best time to deliver your own strikes, you will inevitably be exercising your coordination.
In contrast, kickboxing requires mastery of both balance and coordination. Kickboxing frequently asks participants to balance on one leg as they kick the other leg toward their opponent or gym equipment. As a result, kickboxing participants are more likely to find that balance and coordination improve as their training progresses because of the more exaggerated movements and at times opposing forces at play.
If you’ve never tried either of these, it’s safe to say that your balance and coordination will improve no matter whether you’ve chosen to focus on kickboxing vs. boxing. Kickboxing can be competitive and faced off against a human opponent, but it’s often practiced with an inanimate object.
Boxing, too, can be practiced with sandbags but often also leads to sparring with an actual opponent. Anytime you must prepare to strike or defend against a quick-moving opponent, your concentration and balance will flourish.
4. Kickboxing vs. Boxing: Defensive Maneuvers
One key difference between kickboxing vs. boxing is how participants defend themselves against opponents. In boxing, participants primarily use their hands and arms to block incoming punches to their faces, chest, and core. Boxers must frequently duck to dodge a hook or punch, which requires strong core muscles and quick instincts.
In kickboxing, participants cannot simply duck away from a punch or hook. They risk getting a knee or leg kicked into the face if they do. So, kickboxers learn defensive moves that allow them to constantly be ready to block both kicks and punches. In that sense, kickboxing is better at teaching well-rounded full-body defense, whereas boxing training more specifically concentrates on face-to-face standoff.
5. Kickboxing vs. Boxing: Points of Contact
Because boxing is focused entirely on punches to the upper body, boxers have no opportunities to punch below the opponent’s belt. Instead, participants focus on landing strikes on the opponent’s head and upper body. This takes concentration and precision.
With kickboxing, the entire body is fair game. Kickboxing hits can land anywhere on an opponent’s body, whether above or below the belt. This gives kickboxers more flexibility and range of motion when they’re determining how to debilitate their opponent. This also is why kickboxing is such an effective full-body workout.
6. Kickboxing vs. Boxing: Workout Focus
A final significant difference between kickboxing vs. boxing is the focus of the workouts for each combat sport. Boxing workouts focus on endurance and strength training for the upper body so that punches and jabs are effective. Footwork is incorporated, but it is rarely the focus.
At X3 Sports, we will incorporate more traditional strength and conditioning exercises into the class, so you will work out your entire body. But generally speaking, boxing is tighter and more upper-body-focused.
In contrast, kickboxing workouts focus on endurance and strength training for the entire body. Kickboxing requires the use of the upper body, core, and lower body so it’s essential to build strength and endurance in every major muscle group from head to foot.
This will happen naturally at X3 Sports, of course, as you’re bouncing, punching, kicking, pivoting, and doing more traditional drills and exercises to upbeat music in a high-energy group environment.
7. Kickboxing vs. Boxing: Rules
The rules of kickboxing and boxing create distinct differences between the two sports. In boxing, fighters are restricted to using punches and can strike only above the waist. Boxing matches typically last up to 12 rounds, emphasizing endurance and strategy.
Conversely, kickboxing allows a broader range of techniques, including kicks, knee strikes, and punches, targeting both the upper and lower body. Kickboxing fights generally have fewer rounds, leading to a faster-paced competition with diverse striking opportunities.
Considering Kickboxing vs. Boxing? Try Both at X3 Sports!
Both kickboxing and boxing provide excellent workouts that help participants get stronger physically and mentally. X3 sports offers kickboxing and boxing classes that use a lot of similar punches, such as jabs, crosses, hooks, and elbows.
Because kickboxing focuses on the entire body, it can be an excellent place for beginners to start so they can get a full-body workout while also learning boxing moves. The supportive environment X3 offers will help even the most novice adult learn how to box and kickbox safely while having fun, burning calories, and meeting new friends.
There’s no need to stress about choosing between kickboxing and boxing. At X3 Sports, you can sign up for a free class to experience both options. Our free classes will introduce you to the fundamentals of each combat sport and give you an excellent idea of what to expect as you progress through training. Sign up for your free class today and explore the exciting world of kickboxing and boxing.
List of 7 Powerful Fitness Kickboxing Benefits You Can’t Afford to Miss
It’s hard to find a better workout than fitness kickboxing to cure boredom, torch calories, and work every muscle group. That’s why kickboxing is becoming such a popular go-to workout for adults who want to get into shape without succumbing to the boredom of the treadmill or stationary bike.
Best of all, fitness kickboxing is really accessible! Adults of every age, athletic ability and experience level can step into one of these classes for the first time and feel comfortable, welcomed and challenged. From fitness newbies to elite athletes looking for a new way to boost their performance, fitness kickboxing has a wide range of benefits that can help you reach your personal health, wellness and performance goals.
In this article, we explore seven key ways that fitness kickboxing can enrich your life, health and happiness.
Quick List of Fitness Kickboxing Benefits:
- Total Body Workout
- Cures Workout Boredom
- Burns 700-900 Calories per Class
- Rapid Results (Potential 10-15 lbs Loss in First Month)
- Builds Muscle and Increases Strength
- Boosts Confidence
- Relieves Stress
- Teaches Self-Defense Basics
7 Benefits of Fitness Kickboxing
While fitness kickboxing can kickstart your fitness journey and help relieve stress after a long day, we realize that it can still feel really intimidating to try something new, especially if you’re not used to working out in front of people or throwing punches. Here are seven reasons adults who want to try a new fitness routine to boost their mental and physical strength should consider fitness kickboxing.
1. Get a total body workout
Fitness kickboxing is a mash-up of strength and endurance exercises that utilize nearly every muscle group in your body. You’ll never need to book time for separate cardio and strength training sessions. Instead, you’ll get a total body workout in just one hour.
Fitness kickboxing works muscles from head to toe, including some that people may not even know exist. As you punch, twist, and kick your way through aerobic and strength-building exercises in a fast-paced, thrilling environment that changes from class-to-class with enormous variety, you’ll build lean muscle and melt unwanted fat.
2. It cures workout boredom
Recent Center for Disease Control findings found that only 23.2 percent of adults in the U.S. meet the national physical activity guidelines for muscle-strengthening and aerobic activity. Why is that the case? Well, boredom for one, which is among the top reasons adults choose to skip the gym. A recent study found that repeating the same activity over and over and over again can suck the excitement out of it, leading many people to give up on exercising altogether.
Fitness kickboxing cures boredom by giving participants new benchmarks and incorporating different moves during every session. No two classes are ever the same, ensuring that participants never become bored by repeating the same routine repeatedly.
This constant variety has another amazing benefit: it will help you stay clear of the dreaded fitness plateau. We’ve all been there. Sometimes no matter how much cardio we do or how often we get to the gym, our progress flatlines. By taking a fitness kickboxing class, you’ll keep your mind and muscles fresh and surprised, which can help to accelerate your progress once again.
3. Burn serious calories
Everyone knows that burning calories is essential for weight loss and overall fitness. But not everyone knows that the average fitness kickboxing session can burn 700 – 900 calories in just one class! This is exceptional for anyone looking to lose weight and rev their metabolism.
Fitness kickboxing is a form of high intensity interval training, which means that the class is full of stop-and-go bursts of maximum output in between brief periods of rest. This tactic, known as HIIT, is highly effective at torching calories because it requires your body to dig into its fat stores to accumulate enough energy to power through the next set.
You’ll be dripping sweat in class. But the benefits don’t stop with your cooldown. That’s because HIIT workouts raise your metabolic heart rate and keep your metabolism elevated for hours, which means your body will keep working to burn calories for hours after the end of class. This is why we say kickboxing is one of the best ways to lose weight. Plus, it’s fun!
4. Get results fast
Thanks to the calorie-burning effectiveness of fitness kickboxing, it’s relatively easy to see results. Many participants lose 10 – 15 pounds during their first month when they combine their fitness kickboxing classes with a nutritious diet. The result is rapid fat loss, leading to weight loss and greater lean muscle mass.
Please know that you’ll most likely be sore after class, especially if you aren’t working out regularly, but also if you’re in pretty good shape. You’ll be asked to push beyond your comfort zone and use muscles that may have been neglected. Think of this as welcome proof that the results you are looking for are already on their way to you.
5. Build muscle to increase strength
Strength training isn’t just for bodybuilders. Toning and building muscle can help people in all areas of their lives, including being able to perform daily tasks easier and with less risk of injury. Strength training can also improve athletic performance by increasing mobility and flexibility. Building muscle can help people look leaner since muscle takes up less space than fat and is generally tighter in the body. Even people who do not notice a change on the scale will enjoy a leaner appearance over time.
In your fitness kickboxing class, you can expect to practice martial arts moves, such as kicking and punching, alongside more traditional strength and conditioning exercises, such as jumping jacks, burpees and pushups. You’ll be having so much fun doing all of this to great music that you won’t even realize you’re strength training!
6. Increase confidence
Fitness kickboxing is as much a mental workout as a physical one. Participants must focus on learning new moves and conquering new challenges during every class. This leads to increased confidence that carries over into other areas of life. As you start feeling better in your body and more capable at this new activity, you’ll feel more capable and confident in your day-to-day life.
While it’s not the main goal, fitness kickboxing also teaches self-defense foundations, which can make you more aware and keep you feeling confident in your ability to handle yourself in less-ideal situations, such as walking around by yourself at night.
7. Relieve stress
All exercise can relieve stress by releasing endorphins. Fitness kickboxing adds an extra dose of stress relief by its very nature. Participants will punch, jump, and kick their anxiety away and leave class feeling happier and more energized than when they walked in the door. It is so gratifying to punch a heavy sandbag and to relieve your stress in a healthy, safe and physical way. You’ll be able to blow off all that steam as you strike your inanimate opponent and leave the gym feeling lighter, happier and ready to tackle all the challenges of life that come your way.
Get These Benefits and More with X3 Sports Fitness Kickboxing
Ready to try fitness kickboxing and get all of these benefits and more? X3 Sports Fitness Kickboxing offers a supportive environment for men and women of every fitness level. With over 500 class offerings a month and five locations spread across Atlanta, Athens and Marietta, there is something for everyone. Classes are led by experienced fitness trainers who offer support, encouragement, and tips to ensure everyone enjoys class safely.
There’s never been a better time to try fitness kickboxing. Sign up for a free class to see what X3 Sports is all about.
Frequently Asked Questions About the Benefits of Fitness Kickboxing
What are the main fitness kickboxing benefits?
Fitness kickboxing provides a total body workout, builds lean muscle, burns calories for weight loss, and helps relieve stress. It also offers variety to cure workout boredom, keeps you mentally engaged, and helps you reach your health and fitness goals.
Does kickboxing build muscle?
Yes, fitness kickboxing helps build muscle by incorporating strength-building exercises like punching, kicking, pushups, and burpees. These movements work multiple muscle groups, helping you tone and strengthen your body.
How does kickboxing help with weight loss?
Kickboxing is a high-intensity workout that can burn 700-900 calories in a single session. This, combined with the HIIT-style intervals, boosts your metabolism, promoting effective fat burning and weight loss.
Is fitness kickboxing good for beginners?
Absolutely! Fitness kickboxing is accessible to adults of all ages and fitness levels. Whether you’re a fitness newbie or an experienced athlete, the classes are designed to challenge and welcome everyone.
How fast can I see results with kickboxing?
Many people start seeing results within the first month of consistent fitness kickboxing. When combined with a nutritious diet, participants can lose 10-15 pounds and notice a leaner physique due to fat loss and muscle building.
5 Things To Look For In A Muay Thai Gym
As combat sports gain popularity, more and more places calling themselves Muay Thai gyms are popping up and promoting the mental and physical benefits of martial arts. But not all gyms that offer Muay Thai are the same. It’s essential to find a Muay Thai gym with the expertise, amenities, and community you are looking for to maximize your training, whether recreationally or competitively.
5 Things to Look For In a Muay Thai Gym
Here are five things to consider as you search for the Muay Thai gym that’s right for you.
1. Offers Multiple Levels of Instruction
You may be a beginner now. But with a few months of dedicated training, you’ll likely be ready to move into more advanced classes. At the same time, you don’t want to jump into an advanced class when you barely understand the basics of Muay Thai.
This is why finding a Muay Thai gym that offers multiple levels of instruction is so critical. You need levels that match where you are starting from and provide structured progression toward your goals. That begins with mastering proper techniques in an introductory class before safely moving on to the next level. And, if you are interested in competition, you’ll want a Muay Thai gym that offers a path to get you there.
2. Experienced, Welcoming Instructors
When you look at a Muay Thai gym, find out if the instructors are competitive athletes. If they are, they will be able to help you train to reach your potential without pushing you too far too fast. Also, consider whether the instructors are well-received and liked by class participants. Find out if they are friendly and welcoming to all participants or if they only really like working with Muay Thai competitors.
At X3 Sports, our professional, qualified instructors have over 50 years of combined Muay Thai experience. They are welcoming to all levels, from beginners to competitive athletes.
3. Includes Workout and Changing Facilities
Is the Muay Thai gym you are considering a full gym or just a room? It’s better to have facilities to give you options before and after Muay Thai class, such as exercise machines and weights. That way, you can join one gym and have access to everything you need!
Also, this might surprise some, but not all gyms have showers and changing facilities. That can be a problem if you need to do anything besides head home immediately after your Muay Thai workout. X3 Sports is a training center with full gym facilities, locker rooms, and showers.
4. Supportive and Friendly Class Environment
During Muay Thai classes, you will be developing your mental and physical strength as an individual. But you’ll be surrounded by people. Make sure those people are like-minded individuals who are engaged in the class and enjoying their workouts.
Ask yourself, is the vibe fun and motivating? Do participants welcome and connect with new members? Making friends with shared interests in Muay Thai and connecting with a supportive community can significantly impact your workout experience.
At X3, we have programs that extend beyond classes. For example, Team X3 allows members to participate in various events together, such as mud runs, triathlons, boxing matches, and more. We also offer Unified Muay Thai classes, which bring together all our Muay Thai students and instructors to train as a team.
5. Convenient Location
The perfect Muay Thai gym will be conveniently located near your workplace. This will ensure you attend regularly and make your workout routine a habit. Being close by also makes it easy to become a member of the fitness community so you can participate in various activities and meet new friends.
X3 Sports has multiple locations in the Atlanta area, including Marietta, North Marietta, Inman Park, West Midtown, and Athens.
See if X3 Sports Could Be Your Muay Thai Gym
If you want to get in and get out of the gym without being recognized, X3 Sports may not be the right fit for you. If, on the other hand, you believe that fitness is a lifestyle that involves becoming part of a large, welcoming community, then we’d love to see you at X3 Sports!
At X3 Sports, our Muay Thai classes are developed for all fitness levels and abilities. Our expert instructors will ensure you master the fundamentals before moving on to more advanced learning. And if you want to become a competitive Muay Thai fighter, we’ve got you covered!
See what Muay Thai classes at X3 Sports are like by signing up for a free Muay Thai class. We’ll see you there!
What To Eat Before Your Muay Thai Workout
Known as “the science of eight limbs,” Muay Thai is an intense combat sport that combines full-body contact training with self-defense moves to give you a total body workout that will torch calories, build strength, and help you improve your mental acuity. Because you can burn up to 800 calories in a single session, it’s essential to know what to eat before your Muay Thai workout to stay fueled and focused from beginning to end.
What To Eat Before Your Muay Thai Workout
Eating properly before any workout is essential to ensure your body has the nutrients and energy to keep you going at full speed. Neglecting to eat well before your training can make you feel sluggish or lightheaded.
Here are five things to remember as you prepare your body before your next Muay Thai workout.
1. Stay Hydrated Throughout the Day
Your body needs to be hydrated before you enter the gym if you want to optimize your workout. Drink a glass of water as soon as you wake up, then drink more throughout the day and after your workout.
Not a fan of plain old tap water? That’s no excuse for allowing yourself to become dehydrated! Try these alternatives:
- Coconut water
- Herbal teas
- Fruit-infused water
- Smoothies (without added sugar)
- Fresh fruits and veggies
2. Good Carbs Fuel Your Workout and Recovery
While there are some bad carbs out there (we’re looking at you, candy bars), there are also good carbs that can give your body the energy it needs to power through an intense workout. Carbs are your body’s preferred source of energy. They act as fuel for your Muay Thai workout.
Here are some high-quality carbs to consume before and after your Muay Thai workout:
- Sweet potatoes
- Whole grain rice
- Quinoa
- Beans
You can incorporate these with healthy fats, fruits, and veggies for a well-balanced meal. For example, top some roasted sweet potatoes with avocado or mix quinoa with red peppers, cucumbers, and a dollop of homemade hummus.
3. Protein Builds Muscle and Keeps You Full
If you are serious about building a stronger body, you need to prioritize protein. Protein helps build muscles and keeps you feeling satiated for longer, which can keep you from overeating or reaching for something unhealthy.
Consume some protein in your pre-workout meal and recover with a protein shake for the best results. Some good sources of protein include:
- Eggs
- Salmon and other fatty fish
- Lean meats
- Dairy
4. Don’t Forget Your Vitamins
Vitamins and minerals are essential for muscle growth and repair. However, not getting enough vitamins can impact how your body repairs after a challenging workout, meaning you might not see the gains you want.
You can get vitamins naturally through fruits, vegetables, nuts, and seeds. You may also consider taking a supplement. It’s always a good idea to consult with your healthcare provider before taking supplements to ensure you get adequate amounts of the vitamins and minerals your body needs.
Here are some of the vitamins that are most important for a Muay Thai workout:
- Vitamin D: Improves bone health and can increase power in your workouts
- Vitamin C: Helps with collagen formation to strengthen joints
- Vitamin E: Can flush free radicals out of the body to decrease muscle damage
- B Vitamins: Help produce red blood cells and immune cells, which are essential for muscle growth and repair
- Vitamin A: Breaks down protein during muscle repair and promotes bone development
5. Fat and Fiber are Friends
Finally, we need to talk about the “f” words – fat and fiber. Healthy fats are essential for absorbing the vitamins we discussed, helping with hormone production, and providing energy during workouts.
Fiber helps regulate gut health and digestion, which is essential for everyone, regardless of whether you are doing a Muay Thai workout. Additionally, eating a high-fiber diet can keep you feeling full for longer, keeping you from overeating.
When to Eat Before Your Muay Thai Workout
We recommend eating a meal a few hours before your Muay Thai workout and having a small snack an hour before.
If you fuel yourself well before your workout and throughout the week, you will notice a massive difference in your energy levels and performance. This will help you reach your goals faster.
The X3 Team is always here to help you figure out the best nutrition plan to help you meet your goals. Sign up for a body and performance assessment, then register for a free Muay Thai class to see what it’s all about.
6 Things to Look For In the Best Kickboxing Gym
Kickboxing is a type of aerobic martial art that can help you burn calories, build muscles, boost your overall health, and make lifelong friends at kickboxing gyms.
As a heart rate-increasing contact sport that involves both kicking and punching, as well as dodging, pivoting, and lunging, kickboxing effectively works out your whole body. A typical session involves punchy maneuvers, sometimes into the air and other times into punching bags. Since it’s by nature a stop-and-go activity that requires constant bouncing, kickboxing is high-intensity interval training, or HIIT, which burns up to 30% more calories than other forms of less-dynamic cardio exercise.
Expect some of these benefits when taking a kickboxing class:
- Muscle toning: build lean muscle from head-to-toe
- Increased self-confidence: feel better in your own skin
- Weight loss: watch as stubborn flab melts away with the magic of HIIT
- Stress relief: it feels good to punch an inanimate object
- Improved flexibility, balance, and coordination
- Notably higher energy levels: your metabolism and energy levels stay elevated for hours after class!
- Boosted cardiovascular health: you will improve heart health and endurance
An added bonus of kickboxing classes is that they’re fun! It’s common in a kickboxing gym to see groups of people pushing each other to work harder to high-energy music. This keeps people motivated and creates an atmosphere where it’s easy to make friends. At X3 Sports, so many of our Warriors are friends outside of the gym and do activities together as a group. This support system helps make it easier to stick to your workout regimen and reach your fitness goals faster.
If you’re looking for a fun, challenging workout, kickboxing might be the perfect option for you. To help you get started, we’ve created this guide of at least 6 must-have features to look for when deciding on a kickboxing gym.
What to Look For in a Kickboxing Gym:
1. Professional, Experienced Instructors
Getting the most out of your kickboxing experience means working with top-tier instructors who emulate professionalism. Experienced instructors know how to build a fun class and how to keep injuries at a minimum by pacing the class accordingly. The best kickboxing gyms can provide individualized paces and circuits to further cater to a group’s diverse set of experiences and demands.
Our trainers design classes that can be applied to people of all fitness and experience levels. For newcomers, they’ll slow down the pace and offer individualized instruction if they feel you need extra tweaks or help with the moves. For more seasoned kickboxers, your instructor will help you dial up the intensity if they see you’re not being challenged. Since you control the velocity and power of your strikes and maneuvers, our kickboxing gym is perfect for anyone who feels motivated to take their fitness goals into their own hands under the guidance of professional instructors.
2. Beginner-Friendly Classes
There’s nothing worse than stepping into a new workout class where everyone seems to know exactly what’s going on but you. To avoid feeling lost, behind, and frustrated, seek out beginner-friendly classes where trainers are willing to provide technical introductory instruction. At kickboxing gyms with trainers who are willing to teach the essentials, you’ll learn better form and progress safely.
While we highly encourage you to strike our industry-standard 120 lb heavy bags to your heart’s desire, it’s important that you’re using proper form to protect your bones and joints. When you come to your first class at our kickboxing gym, don’t hesitate to share your experience level with your instructor so they can take time to break down essential new moves to ensure that you’re using the best technique.
3. Clean, Comfortable Environment
A well-maintained kickboxing gym can vastly improve your overall experience from start to finish. Does the gym have a nice locker room where you feel comfortable changing and leaving your items while in class? How often do they maintain the space? Are there clean showers so you can wash off before getting on with your day?
At X3 Sports, our facilities are clean and safe, giving you the confidence to work out without worry. We even have some healthy food on location so that you can get a burst of nutrition before and after class, but we also offer discounts on some yummy, nutritious food options in the neighborhood.
4. Stretching and Exercise Opportunities
It’s essential to warm up and cool down before a kickboxing class to avoid injury and maximize effectiveness. When searching for a kickboxing gym, check to see what kinds of amenities it offers to facilitate pre- and post-workout stretching and exercise. Is there space outside of where the main class takes place to warm up? Are there exercise machines, such as treadmills, or weights available to complement your workout?
At X3 Sports, we highly encourage our members to take advantage of the ample free gym space, weights, mats, and cardio equipment to extend their workouts before and after class as they see fit. We also offer restorative classes, such as yoga, that you can pepper into your schedule alongside kickboxing for a deeper stretch.
5. Good Price and Value
One of the greatest things about kickboxing is that it can help you burn so many calories in such a short time, helping you to reach your health and fitness goals faster. Compare and contrast the cost of kickboxing gyms near you and find the one with the best overall value. And remember, 700-900 calories burned per class is far more than a regular workout and far better than a run-of-the-mill gym can provide.
While taking a one-off kickboxing class may be expensive, joining an all-inclusive gym such as X3 Sports, where you have access to multiple different types of amenities, class types, and times, as well as add-ons such as personal training, you’ll find that the break-down cost of each class is minimal in comparison.
6. Gym-Provided Equipment
It’s beneficial to buy your own equipment, such as gloves, if you plan to keep attending classes at a kickboxing gym. However, it’s helpful to have the option to rent on location if you forget your equipment or haven’t had a chance to buy your own yet. If a kickboxing gym sells equipment, they’ll be able to provide guidance on gear and easily replace things that wear or break.
Our staff on premises will happily support you in any way you need. Feel free to come 15 minutes before class to check out the kickboxing gym and all of its amenities and to talk with the trainers in our gear and rental shops to learn about the protective gear, such as hand wraps, that you may want to use to further protect your extremities.
X3 Sports is Georgia’s Top Kickboxing Gym
If you have any hesitations before your workout, remind yourself why you decided to sign up for this class. What are your goals? How will this class help you reach them? Stick to that vision so that you can push through the periods of intensity.
X3 Sports is a world-class kickboxing gym with top-tier trainers and facilities. Here are just a few things to expect from our gym:
- Clean and safe locker rooms
- Showers with deodorant, soap, shampoo, and conditioner
- Warm-up and cool-down space and equipment
- Discounted sales of gloves and wraps
- Gear rentals
- Experienced trainers
- Personalized classes
- Five gym locations: Inman Park Atlanta, West Midtown Atlanta, North Marietta, Marietta, and Athens
- Wide assortment of class types and times from high-intensity to restorative
Make X3 Your Kickboxing Gym of Choice Today
Kickboxing is an incredible exercise loaded with punches of fun! X3 trainers are here to help you reach all kinds of health and fitness goals. Let us help you reach the body of your dreams and forge unforgettable friendships. Book your free class today!