How to Prevent Injury in Cardio Kickboxing Class

Always maintain proper form.

Cardio kickboxing is a high-intensity workout that can give you great results. Not only does it offer incredible calorie-burning potential but it's also very fun. Instructors generally bring a lot of enthusiasm and high-energy music to help get you moving. As this is a high-impact workout, it's imperative that you protect your body in class. Here are some ways to prevent injury in cardio kickboxing class.

Things You'll Need

• Exercise clothes
• Water

Instructions

1. Arrive at class a few minutes early to ask the instructor questions. If you have any prior injuries, such as a past shoulder issue, tell him about it. He may be able to suggest some modifications that will further protect the sensitive area.

2. Warm up thoroughly before hopping into full-blown punches and kicks. When you give your body a chance to get warm, you reduce the risk of pulled muscles and other injuries.

3. Keep punches at or below shoulder level. This helps you to keep your punches controlled and avoid shoulder rotation injuries.

4. Avoid overextending both your arms and legs. While you can extend on jabs and kicks, do not overextend. Never let momentum take you past the point of comfort for your joints.

5. Lower the height of your kicks if you feel any discomfort in your hip flexors. You can still get an effective workout with low kicks.

6. Keep your ab muscles tucked in to support your movements. Your core muscles serve as the center of your form in cardio kickboxing. Engage them to prevent injuries to the entire body.

7. Maintain proper form even when tired. Do not let your kicks and jabs become random and uncontrolled as you become fatigued. It's far better to slow down your pace and maintain good form. Never sacrifice form for speed.

8. Stretch thoroughly after class. Pay special attention to your shoulders, back, hamstrings and quads, as cardio kickboxing really works these muscle groups.

Tips & Warnings

• Drink lots of water during class, as well as before and after. You should never let your body become dehydrated.

• Always pivot on your back foot for hook punches.

• Never let only half your body make a move. If you perform a hook punch without pivoting your lower body, you run the risk of twisting your knee or ankle. Cardio kickboxing moves require full-body engagement.