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AerobicBoxing

KRISTEN MARSH

Penn Contributing Writer

Variety

 

 

The latest fitness craze involves repetitive kicking, punching, bouncing and sparring.

No, people aren't fighting in the streets to stay in shape -- they're participating in aerobic boxing, an intense aerobic workout.

Also known as cardio boxing or kickboxing, aerobic boxing involves rapid, repetitive punches, kicks and moves in combination with continuous bouncing and sparring that burns calories and strengthens both upper and lower body.

Additionally, aerobic boxing is an effective way to get into shape. It allows you to lose weight, tone muscle, build endurance, boost self-esteem and even release anger, stress or tension.

"The benefits depend on how much effort you put into it," said Carmine Cortazzo, assistant professor of health and physical education. "It has its merits just like any other type of exercise."

This type of boxing doesn't involve punching other people. You hit punching bags or the air, a technique called shadow boxing.

Although this type of exercise is more popular with women, men find it works well for them, too.

"I have been in the sport of boxing for many years now," said Steve Noonan, 43, an active boxer with hopes to open his own gym. "Just recently I started using boxing aerobics as part of conditioning, and I've found it extremely effective."

A recent study found that aerobic exercise helps improve mood and creativity, according to Self magazine.

It also strengthens your cardiovascular system. The basic boxing moves used in cardio aerobics also allow you to learn self-defense techniques.

"With this workout, you don't have to be athletic, just motivated," said Steve Nelson, a boxing instructor for more than 20 years and owner of Steve's School of Boxing in Philadelphia.

Warming up is an important part of your workout, and it should begin and end every session. This is essential because stretching not only prepares your body for exercise by heating up and stretching out your muscles, but it also increases your circulation and pulse rate, delivering more oxygen to your muscles.

It also ends your workout with a nice cool down.

Another benefit of aerobic boxing is that you can do it at your own pace. When you begin, it's natural if you have trouble getting through the entire workout.

"I don't feel tired afterward; actually, I feel more energized," said Brittney Davis (freshman, communications media).

Some students find that aerobic boxing helps keep them in shape, and it fits well with their busy schedule.

"I enjoy it," said Kate Craig (senior, anthropology), "because it's an effective exercise that keeps you going and keeps you focused on the movements rather than your tired, aching muscles."

One of the most popular forms of aerobic boxing is the series done by Billy Blanks called Tae Bo, which combines a mixture of aerobic boxing and kickboxing for a great, sweat pumping workout.

Carmine, who also is coach of the volleyball team, uses kickboxing as a form of cross-training for his players.

"Exercise that has choreographed music like kickboxing are good cross-training exercises," he said.

"Before you kickbox, you should have a good warm-up and also grow into the exercise. You can not start out with vigorous exercises, you should gradually increase your intensity."