Beginner Kickboxing Classes: A Comprehensive Guide

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    Kickboxing classes are intense cardio workouts that combine elements of martial arts to help participants build strength, elevate endurance, boost their metabolism and improve overall heart health. By participating in high-energy group kickboxing classes, you’ll build confidence, make friends, and lose weight faster than more traditional aerobic workouts.

    What are Kickboxing Classes?

    X3 Kickboxing includes high intensity interval training, or HIIT techniques. These action-packed 60-minute sessions are full of rapid stop-and-go movements, with pivots, kicks and punches dispersed among intentional periods of brief rest. HIIT workouts maximize cardiovascular impact by causing your body to dip into its fat stores in order to amass the energy it needs to accelerate through the next burst. 

    This method of training makes kickboxing one of the most effective anaerobic activities by helping participants burn more calories than even running during the same amount of time. 

    Kickboxing classes are among the fastest-growing workouts in Atlanta because they’re designed for people of all fitness and experience levels. YOU control the intensity of your workouts since you control the power that you inflict on your opponent: a 125lb heavy bag.

    Kickboxers build strength and confidence while learning foundational self-defense techniques.

    What is the Difference Between Kickboxing and Boxing Classes?

    Kickboxing and boxing are both considered martial art sports. Both leverage the industry standard heavy bag and practice martial arts techniques. But kickboxing and boxing have a number of key differences

    Kickboxing classes, for example, are intended to be full-body cardio workouts, incorporating kicks, knee and elbow strikes, while boxing focuses mostly on the upper body through mitt drills and shadow boxing. Kickboxing classes are full of group energy and aerobic intensity, whereas boxing focuses on technique and strength to fight effectively. 

    In boxing classes, you can also compete against an opponent, whereas your primary opponents during kickboxing classes are yourself and an inanimate sandbag. Boxers duck and dodge punches, using their hands and arms to block incoming moves. If you were to compete against someone else in kickboxing, you would need to be prepared for moves coming from both above (punches) and below (legs).

    Kickboxing Health Benefits

    • Kickboxing is packed with physical and mental health benefits. During kickboxing classes, you’ll be drenched with sweat as you push past your comfort zone and your heart rate accelerates. Kickboxing combines aspects of both anaerobic and aerobic exercise, lowering your chance of heart disease while building strength and endurance. 
    • Kickboxing improves lung function and heart health, with research indicating that people who practice kickboxing three times a week for one hour at a time increase their maximum oxygen uptake (also known as VO2max). VO2max measures the amount of oxygen a person can use during physical activity. The higher it is, the more efficiently the body uses oxygen. That means that kickboxing helps athletes feel more at ease in all other activities as their natural heart rate lowers.
    • Kickboxing classes are among the fastest-growing workouts in Atlanta because they’re designed for people of all fitness and experience levels. YOU control the intensity of your workouts since you control the power that you inflict on your opponent: a 125lb heavy bag.
    • Kickboxers build strength and confidence while learning foundational self-defense techniques.
    • Kickboxing naturally improves balance and coordination. With rapid movements requiring carefully placed jabs on heavy bags, you’ll be surprised to see your coordination improve in everyday life. As you pivot around heavy bags and switch your balance from one foot to the other while simultaneously outstretching your arms, you’ll find your overall balance and equilibrium will get better. 
    • Kickboxing classes are adept at building strength. As your metabolism is put into overdrive and you start to lose weight, your arms, legs and core will all tighten. Your hard work will be rewarded with more toned abs, deltoids, shoulders, gluteals, hamstrings and quadriceps.

    Kickboxing for Weight Loss

    Kickboxing is a fantastic tool for weight loss, especially when practiced with a regular cadence, whether that be weekly, semi-weekly or every few days. 

    During HIIT workouts, your body dips into its fat reserves to battle through the workout, elevating your metabolism for hours. When supplemented with well-rounded nutrition, you will burn through excess fat as the calories drip off your body like beads of sweat. 

    At X3 Sports, we’ve had some first-timers lose as many as 15 pounds in their first month after going all-in on our kickboxing classes. Men and women alike have reported feeling lighter and more toned.

    It’s hard to find an exercise that works as many muscles as kickboxing, that raises your heart rate as much as kickboxing, and helps you reach your fitness goals faster. It’s the ideal all-in-one workout to get fit and toned as efficiently as possible, without spending hours per day in the weight room.

    Kickboxing to Relieve Stress

    The health benefits don’t stop there. Kickboxing offers an effective way to relieve stress and boost your overall mental health. Whether you’ve had a bad day or are just feeling sluggish, kickboxing classes will flood your brain with endorphins and you’ll leave class feeling elated. You’ll quite literally shake off the anxiety that has clouded your mind all day.

    As an added bonus, all of the exertion will help you fall into a deeper sleep at night, giving your body needed time for regeneration and keeping your mental health in check.

    Kickboxing classes are also a great way to make friends with people who similarly enjoy health and fitness. When you build a fitness community, you are far more likely to stay inspired and motivated, to feel a sense of accountability and commitment to your fitness journey, and to feel a sense of belonging, which will help to stave off anxiety.

    How to Get the Most Out of Your Kickboxing Workout

    To get the most out of your kickboxing classes, we recommend a number of effective strategies. For one, it’s important to fuel your body with the right nutrition before and after workouts. Ahead of the workout, eat complex carbohydrates and high-quality protein. To support muscle repair and help you recover faster, fill your post-workout plate with more carbs, proteins and amino acids that help to restore your body’s depleted glycogen stores.  

    It’s imperative that you spend ample time stretching before and after class, and that you dedicate time to both warm up and cool down. Each kickboxing class at X3 Sports offers components of that, but you’ll recover faster if you’re doing more of each on your own time. Stretching increases flexibility and muscle elasticity, which will enhance your performance during class and lower your chance of injury. 

    Whether you’re brand new to kickboxing or have practiced before, we highly encourage you to be open to new experiences, socialize with your classmates, and feel comfortable asking questions.

     Arrive to class early to become familiar with the gym and kickboxing equipment. Ask for tips on using the correct form so that you can maximize your effort and practice safely.

    What to Look For in a Kickboxing Gym

    The best kickboxing gyms welcome all fitness and experience levels. If you’ve never practiced kickboxing before, make sure you find a gym with beginner classes so that you can learn proper technique and receive entry-level guidance. At X3 Sports, our trainers take time to provide one-on-one instruction and feedback so beginners never feel lost or overwhelmed. 

    Another great feature of a kickboxing gym is free space to stretch for warm-ups and cool-downs. The most sought-after gyms provide cardio machines and free weights to complement your workout before and after class. Speaking of equipment, X3 Sports certainly doesn’t expect you to show up on Day 1 with all of your own kickboxing equipment. Look for a gym that has a store on-site so that you can buy or rent critical equipment, such as gloves and handwraps, and a world-class staff willing to guide you through the process. At X3 Sports, our industry-standard heavy bags are all hung on racks and ready to go – all you have to do is show up! 

    By finding kickboxing classes in comfortable, clean and safe gyms, located conveniently to where you live and work, you’ll be more incentivized to keep a regular practice and follow through on your fitness goals.

    The Best Kickboxing Classes in Atlanta

    With five convenient locations, including two in Atlanta, two in Marietta and one in Athens, X3 Sports offers convenient access to kickboxing in world-class facilities throughout the Metro Atlanta area. X3 Sports was rated the best place for kickboxing in Atlanta because of our high-energy group classes and experienced trainers who build engaging classes.

    At X3 Sports, you’ll be welcomed into a community of X3 warriors who are all collaborating to reach their respective health and fitness goals. Now is the time to supercharge your workout routine and to start looking and feeling better.  Book your free class today

    FAQs on Kickboxing Classes for Beginners

    Is 3 days a week enough for kickboxing?

    For beginners, kickboxing 3 days per week is generally enough to learn the fundamentals, get a good workout, and see improvement over time. Aim for 30-60 minute sessions and supplement kickboxing with other cross-training like strength training and cardio on alternate days. As you advance, add additional kickboxing workouts as desired to continue making progress. Remember to rest at least 1-2 days per week to allow your body to recover.

    Is 32 too old to start kickboxing?

    No, 32 is not too old to start kickboxing. Many people begin kickboxing in their 30s and beyond. Classes can be adapted to your fitness level, so you can gradually build strength, stamina, and skill at a pace that works for you. The key is finding an experienced instructor and supportive environment that welcomes adult beginners. With consistent training and a healthy lifestyle, you can enjoy the physical and mental benefits of kickboxing at any age. Remember, it’s never too late to start your martial arts journey.

    Is 23 too late to start kickboxing?

    Absolutely not! 23 is a great age to start kickboxing. You’re young, likely in good physical condition, and can pick up new skills quickly. Many professional kickboxers don’t begin training until their early-to-mid 20s. You have plenty of time to learn proper techniques, build strength and agility, and even compete if that interests you. The most important thing is to find a reputable gym with qualified instructors who can guide you safely. With hard work and dedication, you can become a skilled kickboxer no matter when you begin your martial arts journey.

    What happens to your body when you start kickboxing?

    When you start kickboxing, your body undergoes several positive changes:

    1. Improved cardiovascular health: Kickboxing provides an intense cardio workout, strengthening your heart and lungs.

    2. Increased muscle tone: Throwing punches and kicks engages multiple muscle groups, leading to greater overall muscle definition.

    3. Enhanced coordination and balance: Kickboxing drills improve your body’s ability to work in unison and maintain equilibrium.

    4. Boosted metabolism: High-intensity training helps you burn calories efficiently, even after your workout ends.

    5. Stress relief: Kickboxing provides a healthy outlet for releasing stress and tension, promoting mental well-being.

    6. Better posture: The core engagement and proper form required in kickboxing can lead to improved posture over time.

    As with any new exercise regimen, initial soreness is normal. Stay hydrated, stretch properly, and rest well between workouts. With consistent training, you’ll notice your body becoming leaner, stronger, and more energized.6.

    Do I need to be in shape to start kickboxing?

    No, you don’t need to be in great shape to start kickboxing. Beginners’ classes are designed to accommodate all fitness levels, allowing you to work at your own pace and gradually build up your strength and endurance.

    Here’s what you can expect:
    1. Warm-ups: Classes typically begin with a gentle warm-up to get your body ready for exercise and prevent injury.

    2. Technique drills: Instructors break down kickboxing techniques into manageable pieces, so you can learn proper form without being overwhelmed.

    3. Modifications: Most exercises can be modified to suit your current fitness level. Don’t be afraid to ask your instructor for adjustments.

    4. Gradual progression: As your fitness improves, you’ll be able to tackle more challenging workouts and combinations.

    Remember, everyone starts somewhere. Focus on your own progress and don’t compare yourself to others. With consistent training, you’ll notice your stamina and skills improving in no time. The key is to start now and stay committed to your kickboxing journey.

    How many years does it take to get good at kickboxing?

    The time it takes to get good at kickboxing varies from person to person, depending on factors like:

    1. Frequency of training: Consistent practice, ideally 2-3 times per week, leads to faster progress.

    2. Quality of instruction: Learning from experienced, knowledgeable coaches accelerates skill development.

    3. Natural ability: Some people may pick up techniques more quickly due to innate coordination or athleticism.

    4. Definition of “good”: Skill level goals can range from being proficient in basic techniques to competing at an advanced level.

    On average, here’s a rough timeline of kickboxing progress:
    – 6 months: Proficiency in basic techniques and combinations

    – 1-2 years: Refinement of skills, increased speed and power, ability to spar

    – 3-5 years: Advanced skills, competition readiness, mastery of complex combinations

    Remember, kickboxing is a lifelong journey. There’s always room for improvement, no matter how long you’ve been training. Focus on consistent practice, celebrate your progress along the way, and enjoy the process of becoming the best kickboxer you can be.

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