How would you like to throw some kicks and punches to stay fit? If it sounds good, get ready to join the cardio kickboxing (CKB) brigade.

But don’t worry, it isn’t the hardcore kickboxing that Van Damme uses to kick around the baddies in those martial art films. It’s a variation of this martial art form that combines the moves of kickboxing and aerobics to give you a unique fitness experience.

One of the most popular fitness trends to hit gymnasiums in recent years, it keeps your heart in good shape: hence the name cardio kickboxing. The intense, total body workout can improve strength, aerobic fitness, flexibility, co-ordination and balance. What’s more, if you’re worried about your expanding waistline, CKB is just for you. A strong fat burning workout, it is in keeping with the fast pace of the new millennium.

“CKB makes use of basic kicks, punches, strikes and blocks in an aerobics mode to provide a full body workout for you,” says Hyderabad-based fitness consultant Zareer Patell, one of the pioneers of CKB in India. “That is why it would appeal to both aerobics and cardiovascular-activity enthusiasts.”

Rhythmic edge

Says Premjit Sen, a Calcutta-based CKB instructor and winner of a gold medal at the 2003 World Kickboxing Championship held in Australia, “Kickboxing classes can be a good alternative for people who have become bored with cardiovascular activities, such as brisk walking or jogging on a treadmill. CKB also provides an option for those who wish to indulge in dance-like aerobic movements to the accompaniment of music.”

Music, CKB experts agree, plays a significant role in providing that rhythm and edge to such a fitness programme. “When steps of martial arts are performed to music, much like aerobics, it is far more effective and enjoyable,” says Sen, a fifth dan black belt in karate, who trained at the International Kickboxing Association in Sydney, Australia.

Agrees Patell, who’s been a fitness instructor for the last 30 years and runs a popular fitness centre, Silhouette Aerobics in Hyderabad. “As you change your aerobics routine from the typical ‘robotic’ step classes to a much more effective workout with high-energy music pounding away, you realise that this isn’t just a mindless workout. You learn how to stand, make a fist, punch and kick with music. You also learn the technique and philosophy behind each move. This makes it interesting and challenging.”

The best part about CKB is that you can combine it with other types of fitness regimes such as weight training and aerobics. “A good way of keeping yourself charged is through experimentation. When it comes to cardio, variety is the spice for muscle stimulation and fat loss,” says Patell.

Age no bar

What’s more, just about anybody from the age of five onwards who feels the need to keep fit but doesn’t want to get into strenuous exercising can join.

Today, cardio kickboxing is not only a lifestyle but is also a sport and art that has become popular among children. Besides, it is a form of preventive medicine and alternative therapy for many illnesses. “You learn ‘first-hand’ self-defence and can also defend yourself against fat,” ? that’s how Patell sums up this fitness regime.

Class format

Zareer Patell explains the general structure of a CKB session:

At the start of each class, the instructor teaches various moves and initiates a slow practice session so that you familiarise yourself with the format.

Next, you warm up for five minutes using some of the moves you just learned. Once your muscles are warm, you stretch them. Stretching focuses on the major muscle groups, including the hamstrings, adductors, heel cords, back flexors and extensors, and the muscles of the shoulder and neck.

After warming up and stretching, you begin the 40-45 minute aerobic session, which includes kicks, punches, speed bag, shadow boxing, jump-rope drills and footwork.

A cool-down period follows the aerobic workout. This period can include exercises for strengthening abdominal muscles. When your heart rate decreases, you stretch for five to 10 minutes. Most classes are between 60 and 90 minutes.

Question hour

Q: Is cardio kickboxing strenuous for an average unconditioned body?

A: Not at all! The kicks and punches are easy to follow. It’s not a high-impact workout. Therefore, it’s easy on your knees, ankles and lower back.

Q: Can you combine CKB with traditional aerobics and weight training?

A: Yes. The best way to make your cardio fun-filled and interesting is by experimenting. Don’t hesitate to try out different things.

Q: How should one start?

A: Initially, go slow, low and easy with kicks and punches. Don’t start throwing full kicks and punches in the first class.

Q: What about children?

A: Cardio kickboxing is popular among children as a form of preventive medicine and is an alternative therapy for many stubborn illnesses.

How many workouts are required?

A: Rather than over-exerting yourself, it’s best to restrict yourself to three CKB workouts a week.

Q: Is it expensive?

A: The fees vary from centre to centre but it’s not expensive, says Premjit Sen, a Calcutta-based instructor whose fitness centre in Salt Lake, Calcutta, charges Rs 350 for admission and Rs 250 a month.