Benefits of practicing kick boxing

Kickboxing helps increase muscle strength, improve agility and maintain good balance.

Kickboxing is based on traditional martial arts such as karate, Muay Thai and boxing, attracting people of all ages. It is a full-body, energetic workout that helps increase flexibility and improve endurance. Here are some of the benefits of practicing kickboxing regularly.

Burn calories

An average kickboxing session can burn 700-900 calories. According to the Mayo Clinic , kickboxers burn more calories in a short period of time than other moderate activities.

Improve posture

Kickboxing works the abdominal and lower back muscles, stabilizing the spine, improving and increasing postural control during physical activity. This exercise also aids balance, coordination, and agility.

According to a 2014 study by Qatar University and the University of Sao Paulo (Brazil), on 30 people, it showed that those who spent three hours practicing kick boxing every week improved their flexibility, speed and agility after just five weeks.

On average, a kickboxing session can burn 700-900 calories. Photo: Freepik — On average, a kickboxing session can burn 700-900 calories. Photo: *Freepik*

Improve endurance

According to sports experts, people who practice this sport often learn how to breathe properly during exercise to avoid running out of breath. This helps them ensure the amount of oxygen in the blood, maintain endurance, and prevent injury.

Increase muscle strength

A 2017 study by the Federal University of Pelotas and the University of Sao Paulo (Brazil) found that elite and amateur kickboxers have a high muscle mass and low body fat percentage. Researchers explain that kickboxing is a combination of jumping, running, kicking and punching movements... which helps improve physical fitness. As a result, practitioners train cardiovascular health and increase overall muscle strength.

Bone support

Kick boxing strengthens bones by constantly working the muscles, tendons and ligaments around the bones, thereby strengthening the joints and keeping them stable to support the skeleton.

A 2006 study from the University of Athens (Greece) found 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 help rebuild the skeleton, helping the body respond to the force of those actions.

Kickboxing is a great way to improve your health and fitness, but high-intensity training can increase your risk of shoulder, back, hip, and knee injuries. Everyone should warm up thoroughly before training and stretch afterward. Avoid wearing loose clothing and inappropriate shoes as they can restrict movement.

Experts recommend a safe intensity of at least three days per week and each session lasting an hour.

Huyen My (According to Byrdie, Goodrx, Healthline )

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