Kickboxing – fitness course

Blog By – Dr Rohit – BFY Faculty

Kickboxing Fitness combines and modifies martial arts and boxing techniques and movements into a sound workout. There are many aspects of health and fitness that can potentially be improved through this method of training. Cardiovascular endurance & strength, muscular endurance, and flexibility can be improved, depending on the training stimulus utilized. Muscular strength and power can also be enhanced by including training activities and/or methods that specifically promote improvement in those particular fitness components. As skill and fitness levels improve, the physical stress placed on the body can be gradually and progressively increased to establish an environment of continuous improvement.

Kickboxing Fitness trainer course is primarily focused on providing safe and effective exercise activities for participants. It is a fitness certification program that utilizes techniques, movements and combinations of movements from boxing, karate, kickboxing, and self-defence training.

Safety and effectiveness are two important considerations when teaching or leading fitness classes utilizing martial art /boxing movements and techniques.

Kickboxing is typically a competitive (combat) contact sports requiring quick, powerful ,and explosive movements intended to contact an opponents body. But here kickboxing fitness is an activity intended to enhance an individuals health status and conditioning levels and also promotes physical ,emotional, mental well being.

Program Development 

There are different ways to structure or develop kickboxing fitness certification classes. The potential options for program structure and class formats could include any of the following :

Program Structure – Skill/Conditioning Breakdown.

Orientation Classes – To market effectively, advertised as a teaching class, not a workout. This is also an opportune time for beginning instructors to hone their knowledge and skills. Recommend 30 minute duration. Class length and class description should alleviate possible intimidation of potentially new, deconditioned members.

Beginner –for novice low intensity level ,single movements gradually grouped into single movement combination,class duration should be of 30-45 min .

Intermediate—it is actually a phase of skill and conditioningintensities of movements are slightly higher and new pattern ,techniques ,drills,are  introduced.recommended duration is 45-60 min.

Advancedintensities of techniques and drills ,combination are further increased.recommended 60-75 min.

Benefits of kickboxing

Physical benefits

Cardio vascular conditioning : It can be achived by the repetitive  performance of physical movements .Aerobic and anaerobic workouts can be performed in different training formats including circuit,interval or group training.

An aerobic workout utilizes large muscles groups in rhythmic, continous movements in order to elevate the heart rate(50-85%) for specified period of time.

An anaerobic workout is performed in an interval workout format, with work /rest periods determined by fitness levels of the participants and specific program goals. The main energy system used are phosphogen system and anaerobic glycol sis.

Muscular conditioning

Kickboxing technique movement pattern can be considered more functional than other traditional exercise .muscle endurance improves, as there are repetitive movements .if muscular strength and power is a goal ,specific strength training activities must be incorporated into the class format like plyometrics and other calisthenics exercises(punching bag and medicine ball).

Flexibility

The variety of movements, which occurs at many joints together at different joint angles, which places dynamic and ballistic stretches on muscles and connectives tissues through full range of motion.

Physical coordination

Improved physical co-ordination is a direct result of learning the specific movements and combination of movements associated with kickboxing fitness workout .It also improve hand to eye and hand to leg co-ordination.

Psychological benefits

Emotional benefits

A person can develop confidence and discipline by starting ,maintaining and experiencing the physical results of an exercise program.it also increase self reliance and and self esteem.

Stress relief

As you use puncing and kicking in a contructive manner not in rage or anger it also induces relaxtion and mental and physical level ,therby relieving stress.

 

Some extra benefits are

1.Can be used as a new method of cross training.

2.Development of awareness of physical capabilities  (reactivity,agility,quikness,speed).

3.Can be used as a base of self defense .

Starting position / Stance

Starting position should always be safe and stable ,it must provide the greatest possible balance point from which kickboxing movements can begin.There are two main starting positions :

  1. STRADLE STANCE .
  2. FIGHTER’S STANCE.

STARDDLE STANCE

It provides good lateral balance but minimal front to back balance.

It places high torque and shear stresses to be placed on lower spine ,hip,knee,and ankle joint specially while performing cross punches.

FIGHTER’S STANCE

It provide a good combination of lateral and front to back balance which is easy to maintain because feet are never positioned in one line .It gives real competitive look for to the participant which is good for the psychology of workout as it increase confidence and also increase spatial orientation and awareness.

Pivoting

It is one of the most important movements , relative to safety and effectiveness, in a kickboxing workout. Pivoting is performed by with body weight distributed as evenly as possible on both feet and forward on the balls of both feet.

BOB” AND “WEAVE”

BOB :

This movement is similar to lunge  and starts from the fighter’s stance .It can be done stationary or with a slight step forward by the leading leg, as it is executed  by flexing both knees in order to lower the upper body.

“WEAVE”

This movement is a bit more difficult to perform safely than BOB,as it involves greater rotation at the hips /shoulder as well as some necessary pivoting of the feet. Visualize the head drawing the letter U in the air. Maintaining the spinal column in neutral alignment throughout the movement.

Make career in fitness,Become a kickboxing trainer by getting fitness certificate from BFY Sports and fitness – fitness institute. Click here for details

 

Vinesh Phogat : The Wrestler

Blog By Khushboo Kothari

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Vinesh Phogat (born 25 August 1994) is an Indian wrestler who comes from a successful background of wrestling with her cousins Geeta Phogat and Babita Kumari, both international wrestlers and Commonwealth Games medalists as well.

Vinesh is the daughter of wrestler Mahavir Singh Phogat’s younger brother Rajpal and the cousin of wrestlers Geeta Phogat and Babita Kumari. Both her cousins have won gold in 55kg category in Commonwealth Games.

In allowing her cousins and herself to pursue competitive wrestling, her father and uncle had to deal with immense pressure and opposition from the community in their village in Haryana. They were adjudged as going against the morals and values of their community. Her cousin, Ritu Phogat, too is an international level wrestler and has won a gold medal at the 2016 Commonwealth Wrestling Championship.

2013 Asian wrestling champions ,in the tournament in New Delhi, India, Vinesh won the bronze medal in the women’s freestyle 51 kg category, winning 3:0 in the bronze medal bout through the repechage round to Tho-Kaew Sriprapa of Thailand.

In the first round, Vinesh won 3:1 against Nanami Irie of Japan. She then lost 1:3 in the quarter-finals to Tatyana Amanzhol of Kazakhstan who qualified for the final thus qualifying the Indian grappler for the repechage round.

2013 Commonwealth Wrestling Championships , in an exclusive tournament held in Johannesburg, South Africa, Vinesh finished second and won the silver medal in the women’s freestyle 51 kg category, losing in the final round to Odunayo Adekuoroye of Nigeria.

At the 2014 Commonwealth Games ,Vinesh represented India in the women’s freestyle 48 kg category at the 2014 Commonwealth Games in Glasgow, and won the gold medal.In the quarter-finals, Vinesh faced Rosemary Nweke of Nigeria and beat her 5-0. Her semi-finals opponent was Jasmine Mian of Canada whom she beat 4-1. In the gold medal bout, she faced home favourite Yana Rattigan of England and won the gold medal, beating her 3-1.

At the 2014 Asian Games in Incheon, South Korea, Vinesh won the bronze medal in the women’s freestyle 48 kg category.

 

In the Round of 16, Vinesh faced Yongmi Pak from the People’s Republic of Korea and beat her 3:1. Her quarter-finals opponent was Dauletbike Yakhshimuratova of Uzbekistan whom she overcame easily with a 5:0 scoreline. She lost 1:3 in the semi-finals to Eri Tosaka of Japan but qualified for the bronze medal bout and beat Narangerel Eredenesukh of Mongolia to win 10-0 easily after referee stopped the bout (classification points 4:0).

At the 2015 Asian Championships in Doha, Phogat won the silver medal in her category after losing the final to Yuki Irie of Japan. In the qualifying tournament for the 2016 Rio Olympics held in Istanbul, she won in the final round beating Polish wrestler Iwona Matkowska, and qualified for the Olympics in the process.

At the 2016 Summer Olympics in Rio, Vinesh reached the Quarter Finals and lost to Sun Yanan of China owing to a knee injury.

2018 Gold Coast CommonWealth Games Vinesh Phogat won the gold medal in women’s 50kg freestyle wrestling at 2018 Commonwealth Games in Gold Coast.

Choosing a fitness trainer. Male or Female?

Blog by: Suryakant Tripathi

Getting in shape is the goal of many people all over the world. While some of them can do it alone, others need the help of a personal trainer. When you are in the process of choosing a trainer, you may wonder whether it is in your best interest to choose a male or a female. This article will explain why the latter is the best choice.

From A Female Perspective:
Going to the gym is something many women dread, especially after having children. It can be hard to face yourself in the shape you are in, which means it is so much harder to feel comfortable in front of others. Hiring a female personal trainer would make things a bit easier since they may be able to relate. Since the comfort level may be higher, this will increase the chances of you getting the most from your workout. There may be some exercises that will make you feel awkward and you may feel more comfortable discussing this with someone of the same sex.

The female body is not built the same as a man’s, which means that you cannot expect the same exercises to work for both sexes. While there are many male trainers out there that can help you just as much as a female, you may not feel confident enough in this theory to take a chance. The reality is that a female trainer will never second guess herself about the training she is giving you since she most likely employs the same methods as part of her own routine to stay fit. Again. it is important to know that males can be competent in this arena, yet it only makes sense to hire a female for this particular job.

From A Male Perspective:
Have you ever gone to the gym and felt inadequate because all of the men in the room are fit than you are? This is a good reason for you to consider a female personal trainer. While you may think it can affect a man to have a woman whip him into shape, this is a lot better than feeling silently defeated because your body is nowhere near as toned as the one of your male trainer. Yes, females can be just as fit, but there is that part of the male psyche that can accept that easier than the thought of being shown up by another guy.

Going to the gym is something that many guys look forward to, yet there are others that dread the entire idea. Sometimes it is a task to gain enough motivation to get you in the gym and work out. If you have a female personal trainer, you may feel an overwhelming need to impress her. Obviously, this should not be the main reason for hiring a female trainer. You should hire a trainer based on a number of different factors, mostly if there’s a good fit between you and the trainer. Many men find female personal trainers to be a bit less intimidating than their male counterparts, so they can feel free to let her know if they are doing something that is too much for him to handle. When training with another man, it is likely you will end up trying to grin and bear it.
There are several strong arguments that prove that it may be best for you to hire a female personal trainer. If you have any doubts, you can always try a few sessions to see if you like it. While this is not a decision for everyone, many who follow this advice will find that they are much more satisfied with the results.

As mentioned above, the process of hiring a trainer should be done with care – whether you hire a male or female trainer, make sure they have the proper credentials, experience, and qualifications.