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What is Kick-fit aerobics – purpose, training features, recommendations and contraindications
Kick-fit aerobics is one of the youngest areas of fitness. “Kick” stands for nothing more than “cardio, intensity, conditioning.” This type of sports activity combines classical aerobics with martial arts techniques: taekwondo, karate, kickboxing.
Kick training contributes to the study of all muscle groups, improves coordination of movements, develops endurance and speed. Classes are held to rhythmic and energetic music, and hoops, jump ropes, dumbbells, balls are used from the inventory.
Why do you need kick-fit training?
Regular kick aerobics allows you to:
- lose extra pounds;
- gain vigor and energy;
- relieve muscle fatigue;
- develop muscle relief;
- relieve stress;
- develop flexibility and plasticity;
- strengthen blood vessels.
There are different training programs aimed at both beginners in fitness (basic) and experienced amateur athletes (cardio). The lesson plan is made up of basic and additional exercises, depending on the degree of training of those involved.
Features of kick-fit aerobics
Kick-fit training places a number of requirements on the training room. It should be spacious enough (also depends on the size of the group), well ventilated. And the floor covering is non-slip and resilient.
It is customary to distinguish 2 main types of kick training:
- Kick-SV – a combination of strength exercises and jumping rope.
- Tai-kick – exercises with a rope, alternating with martial arts.
Kick aerobics for children should be attributed to a separate direction, which has a beneficial effect on physical development and forms a beautiful posture. Classes include acrobatic exercises and “sparring” with an invisible opponent.
Recommendations for kick-fit training
- To achieve noticeable results, you should exercise at least 3 times a week, preferably 4.
- The duration of 1 lesson is 45-50 minutes. It is not recommended to eat at least 2 hours before kick training.
- Before the main workout, it is necessary to do a warm-up to “warm up” the muscles.
- After training, it is necessary to perform a hitch to normalize breathing and heart rate, reduce muscle tension.
Kick aerobics classes can be done both in the gym and at home. However, at first, especially with minimal physical fitness, it is advisable to practice under the guidance of an experienced trainer, since kick aerobics is characterized by increased intensity, and you can simply not calculate your strength.
Due to the significant load on the legs during classes, it is necessary to choose shoes that are durable, with good foot fixation. Basketball or tennis shoes are ideal. Clothing for training should be comfortable, lightweight, and the fabric should be breathable and moisture-absorbing.
Contraindications for kick-fit aerobics
Taking into account the fact that kick aerobics is associated with intense physical activity and requires a lot of endurance, there are a number of contraindications to it:
- bronchial asthma;
- diabetes;
- the presence of malignant tumors;
- SARS, acute respiratory infections;
- varicosity;
- vascular and heart diseases;
- flat feet;
- exacerbation of various chronic ailments;
- the period of pregnancy and feeding;
- spinal diseases;
- kidney pathology.
Before starting kick-fit aerobics, it is important to consult with your doctor.