POPSUGAR: Is cardio kickboxing a better workout than running?
Christa DiPaolo: Cardio kickboxing offers a ton of benefits and has a definite edge over running. Kickboxing burns more calories, engages every muscle in your body, including your brain, reduces stress, improves coordination, and boosts confidence. You are literally learning a skill; it keeps you 100 percent focused and it's fun! The mind-body connection is by far my favorite benefit. Yes, boxing and kickboxing makes you smarter . . . unless you get hit in the head sparring or you're in a real fight, but that's another story.
PS: Approximately how many calories does cardio kickboxing burn?
CD: Everyone burns differently and there are a variety of factors that you have to take into consideration to truly get an accurate number. For example: how much you weigh, your height, your sex, age, your exertion, etc. It's safe to say you can burn anywhere from 350-450 calories (maybe more!) per hour. An easy way to burn extra calories and feel more of the burn is to use a set of light hand weights. They add a layer of intensity and guarantee to bring the spice to your next kickboxing sweat sesh. I recommend one to three pounds. Another trick is to incorporate a boxer shuffle in between your combos so you are continuously moving. Make sure to stay light on your feet and, as always, keep the knees soft and abs tight.
PS: Can cardio kickboxing help assist with weight loss?
CD: Absolutely! Kickboxing is a full-body workout, recruiting every muscle in your body — especially your core — and burns major calories. I always encourage a well-balanced fitness regimen, which includes strength training as well.
PS: What are some cardio kickboxing common mistakes?
CD: 1. Not keeping hands in guard by your chin. Tip: Think of having a rubber band attached to your chin, attached to your fist which will "snap" and retract the punches quickly back to your guard position.
2. Not keeping the elbows tight to the body when throwing straight punches and uppercuts. For the exception of hooks and hooks to the body, the elbows should be tucked in. Tip: Think of avoiding "spaghetti" arms. Make sure to practice in front of the mirror until you master all the punches.
3. Not using the legs to execute punches. Tip: When throwing punches you need to pivot the foot, knee, and hip to fuel your punches with power.
4. Not turning your hips to the ground when executing roundhouse kicks. Tip: Think of keeping your knees in line with your toes. It's not important how high your kick is, it's about protecting your knees.
PS: Can you do cardio kickboxing with a partner at home?
CD: It's important to positively encourage and motivate one another since quarantine can be a bit stressful for couples. Maybe add in some conditioning exercises that you can do as a team. Whether it be partner push-ups, crunches, planks, etc. Try incorporating a challenge for some friendly competition, like a plank challenge or a wall sit challenge to add some spice. Just adding some fun to your daily workout routine will help you enjoy and appreciate your time together. if you're feeling really daring, get some boxing gloves and mitts and do partner mitt work for some serious boxing fun.
PS: How popular is cardio kickboxing as a workout?
CD: It was definitely the black sheep of fitness about 10 years ago . . . it was all about Spinning or yoga. Models like Adriana Lima brought boxing to the forefront and made it the hip "go-to" workout. When I first moved to Miami over 10 years ago, there wasn't a boxing gym on every corner and there weren't that many women teaching. I initially thought to be respected in the industry I would have to fight professionally. I did start training, but two herniated discs in my cervical spine kept me from realizing that dream. So I just worked my butt off teaching and making a name for myself locally. Now everyone knows how beneficial, fun, and lucrative boxing and kickboxing are globally. It is officially respected within the fitness industry which makes me so damn happy.
