Kickboxing helps strengthen muscles, improve agility, and enhance balance.
Kickboxing is based on traditional martial arts such as karate, Muay Thai, and boxing, attracting participants of all ages. It's a full-body workout that uses energy to improve flexibility and endurance. Below are some of the benefits of practicing kickboxing regularly.
Burn calories
On average, a kickboxing session can burn 700-900 calories. According to the Mayo Clinic , people who practice kickboxing burn more calories in a short amount of time than with other moderate activities.
Improve posture
Kickboxing works the abdominal and lower back muscles, helping to stabilize the spine, thereby improving and increasing postural control during physical activity. This exercise also supports balance, improves coordination, and enhances agility.
According to a 2014 study by Qatar University and the University of Sao Paulo (Brazil), on 30 people, those who spent three hours practicing kickboxing per week improved their flexibility, speed, and agility after just five weeks.
On average, a kickboxing session can burn 700-900 calories. Photo: Freepik
Improve endurance
According to sports experts, those who practice this sport often learn proper breathing techniques during training to avoid shortness of breath. This helps them maintain adequate oxygen levels in their blood, sustain endurance, and prevent injuries.
Increase muscle strength
A 2017 study by the Federal University of Pelotas and the University of Sao Paulo (Brazil) showed that elite and amateur kickboxers have higher muscle mass and lower body fat percentages. The researchers explained that kickboxing, a combination of jumping, running, kicking, and punching movements, helps improve physical fitness. As a result, practitioners improve cardiovascular health and increase overall muscle strength.
Bone support
Kickboxing strengthens bones by constantly engaging the muscles, tendons, and ligaments surrounding them, thereby strengthening the joints and keeping them stable to support the skeletal framework.
A 2006 study by the University of Athens (Greece) showed that bone remodeling is the body's way of repairing damage by preventing the buildup of old bone and replacing it with new bone. Therefore, the repeated forearm and shin strikes of kickboxing support skeletal remodeling, helping the body respond to the force of those actions.
Kickboxing is a sport that improves health and fitness, but high-intensity training can increase the risk of injuries to the shoulders, back, hips, and knees. Everyone should warm up thoroughly before training and stretch afterward. Avoid wearing overly loose clothing and unsuitable shoes as these can restrict movement.
Experts recommend a safe intensity level of at least three days per week, with each workout lasting one hour.
Huyen My (Based on Byrdie, Goodrx, Healthline )
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