Cardio kickboxing: an effective way to spice up your winter workout

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Dorothy Bryant says she can deliver a pretty good side kick and back kick with little effort these days. And she's not bad with an uppercut and a jab: No, she is not a martial arts expert or a boxer.

She is a student of cardio-kickboxing, sometimes called Tae-Bo. which was popularized by Billy Blanks' workout tapes in the 1990s. Bryant's eff0rts are no small feat. She is a 56-year-old. retired high school teacher, who lives in @land Park, a southwest suburb of Chicago.

"It works you over real good," says Bryant, who says her muscles are toned and sculpted after six months of attending classes two to three times a week. "It's an excellent workout. You can see the results almost immediately."

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So, if you're looking for something different from the usual class offerings this winter, consider cardio-kickboxing, says Roger E. Bradley, a certified fitness trainer in Orland Park, who works with Bryant, and who has been in the business for 10 years. He says it is a great way to stay in shape, not only during the winter months, but throughout the year.

An hour-long cardio-kickboxing class comprises four concentrations: upper-body predominant (uppercut, jab, side punch, hooks); lower-body predominant (roundhouse, front and back, side kicks); combination of upper and lower body, and conditioning (jumping jacks, simulated rope jumping). Cardio-kickboxing is different from standard kickboxing, which is mostly geared toward self-defense and competitions.

GOOD FOR ALL LEVELS

"Individuals who are at beginner, intermediate and advanced fitness levels can find added value, enjoyment and overall fitness improvements by engaging in this activity," Bradley says. "You can progress through various types of cardio-kickboxing classes as your skill level improves, or you can use this experience as a start to branch off into self-defense classes."

Participants can expect to burn an average of 350 to 450 calories per hour, according to the American Council on Exercise, a San Diego, Calif.-based nonprofit organization that monitors the fitness industry. Cedric Bryant, chief science officer for the Council, says besides burning calories, cardio-kickboxing helps exercisers improve endurance and build muscle tone.

Bryant says the level of benefit your cardiovascular system receives depends on the instructor and the class. Jamming to hip-hop beats or other high-energy music, some instructors offer an aerobic workout that involves weaving, bobbing and jumping in addition to kicks and punches. Others focus more on form, but in the end, both leave you drenched in sweat and up to 450 calories lighter for the day.

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CAN I GET INJURED?

"One of the things I think people need to be a little bit aware of is [the tact that] if you pursue [kickboxing] too aggressively initially, you could set yourself up for potential injury," says Bryant of the American Council. "Unlike in martial arts, where you progress with skill development in a very systematic fashion, with a lot of your cardio-kickboxing classes, [instructors] are throwing everything at you, in terms of the various punches, strikes and kicks."

For people not accustomed to those movements, he says, it is easy to overextend themselves in range of motion. To avoid injury, Bryant recommends that people avoid locking their joints, whether they are striking with a punch or performing a kick. Particularly early on in the process, he advises that exercisers not use any extra weights. Sometimes people will use light dumbbells, or wear hand and wrist weights when throwing punches, or ankle weights when kicking, he says. All that really does, Bryant says, is increases the odds of injury. "For the extra boost you may get in your workout," he says, "your form will be so compromised, it will be an unhealthy trade-off."

Additionally, Bryant says everyone should warm up before class and check with a doctor before starting any exercise program.

HOW OFTEN SHOULD I GO TO CLASS?

Bryant recommends that people try to attend class once a week, until mastering all of the moves. Then, as participants advance in skill level, they can attend two or three times per week as a part of an overall training program. "They should probably experience good results with little risk," he says.

NOW CAN I FIND A CLASS?

Take the time to observe some classes at reputable health clubs, YMCAs, YWCAs or exercise studios in your area, Bryant suggests. The American Council on Exercise also has a Web page, "Kick Your Way to Fitness," on its Web site, www.acefitness.org, that you should become familiar with before beginning to kickbox your way to fitness.

WHAT TO EXPECT FROM THE FIRST CLASS

Give your muscles time to learn the actions, such as the hook, roundhouse, side kick and back kick. Don't become discouraged by your lack of coordination. It takes time to learn these moves. By the third class, you probably will begin to feel more comfortable, experts say.