Fitness Tip of the week

Calorie for Calorie, Protein is more satisfying than fat. Although we crave

foods high in fat, people who are on protein rich diets tend to feel more

full and satisfied on the same amount of calories. As well as you are less

likely to overstep your caloric requirement if your diet has high protein

content.

Conversely, fats and alcohol are least likely to make you feel satisfied.

You can have a lot of them and still not feel full, which increases the

likelihood to over eat.

Therefore, if you want to keep your caloric intake down and still feel

satisfied, stick to foods high in fiber and protein.

Health Tip

You can use your index finger as a unit of measurement when applying sunblock. Divide your body into eleven regions and apply two finger-length strips of sunscreen to each part (two strips for each arm, each lower leg, each upper leg, the upper back, the lower back, the stomach, the chest, and two for the head, neck and face region.)

Recipe of the week:

THAI CHICKEN STIR-FRY WITH SPICY PEANUT SAUCE

2 whole chicken breasts, skinned, boned & cut into bite-size pieces
½ C. peanut butter (I use Natural Peanut Butter)
½ C. water
2 tbsp. soy sauce
1 tbsp. brown sugar
2 tbsp. peanut or vegetable oil
2 or 3 cloves garlic, minced
½ tsp. crushed red pepper
3 to 4 C. sliced broccoli or spinach

In a small bowl, blend peanut butter, water, soy sauce and sugar; set aside. In a wok or large skillet, heat oil over high heat. Add garlic and pepper; stir-fry 30 seconds. Add chicken, stir-fry until firm and white, about 5 minutes. Add broccoli or spinach, stir-fry until bright green, about 3 minutes. Stir in peanut butter mixture. Cook, stirring constantly until sauce is smooth, about 3 minutes. Serves 4.

I will start this off with what I call my Three "D" method . . . A Prerequisite if you are serious . . .

• Desire
• Devotion
• Discipline

I am attending Cardio Kickboxing and has done wonders for me physically, spiritually and mentally. I started out December 2001 @ 226 pounds with a 40" waist.  As of May 2002, I am 167 with a 33" waist. Cardio Kickboxing has been especially good to me.

Special Thanx to Ms. Lusia Chavez, my fitness partner and very special friend for helping me out with my workouts and giving me the drive to continue on and always leaning on me and pushing me forward. Thanx also go out to two very fine ladies - Ms. Jill Litton & Ms. Michelle Kim my other two totally excellent kickboxing instructors.  Also thanx to Toni Wasson, my Yoga instructor.  What an AWESOME class ....

Additional Thanx go out to B. Craig Hanson of Rockford, Illinois for sponsoring the "special T-Shirt" I use for my workouts!

Kathy "The Punisher" Long, 5 Time world Champion, is my favorite Kickboxing Athlete and would give anything to meet her!

Let me tell ya folks - she is awesome . . .

Check her out here:  http://www.martialway.com/celebrities/long/kathy_long.html

Combine an Aerobic Workout with a Resistance Training Workout

Doing either an aerobics workout, i.e. running, Stairmaster, stationary bike, etc. or an anaerobic workout such as lifting weights, Nautilus, calisthenics, etc. will not give you the best or quickest overall fitness results. You need to do both. If you are a runner, for example, you can choose to do a little bit less running if you add some strength training several times per week. You will also find that you will feel stronger on your runs. Conversely, if you like to focus on lifting, your muscles will be more pronounced and you will get more definition if you add some cardio. Personally, I find these types of workouts too "one-dimensional".
Why not get your cardio and resistance workouts in the same session?

Total-Body Exercise

You must exercise your entire body not just specific body parts. "If spot reduction worked, people who chew gum would have skinny faces". Men with love handles and some excess fat over the ab muscles attempt to do more crunches to reduce their mid section. This may actually increase the size of the waist if done without a cardio component in an overall exercise program. Everyone has ab muscles. Some are more developed than others, but in order to achieve the coveted washboard effect, the excess fat covering them up, which varies from individual to individual, must be reduced so that the abs can be seen. Women generally complain the most about their hips and thighs.

The conventional wisdom is for them to do squats and lunges. That will certainly tone up the muscles in that area. However, the fat still covers the now developed muscle underneath and low and behold the legs and buttocks also get bigger! You must work the entire body and do both a cardio and resistance workout.

Efficient Use of Time

There are 168 available hours in a week All you need is three hours for this workout which is approximately 1.8% of your time. Counting travel time to a health club or martial arts school will bump that number up to maybe 4% with 96% of your time to pay attention to everything else in your life. This "inconvenience" of incorporating fitness into your lifestyle will have immediate as well as long lasting benefits. You will feel better now with a long term objective of increasing your longevity. The quality of your longevity is also important. This program contains the five components of physical fitness: cardio respiratory fitness, muscular strength, muscular endurance, body composition and flexibility. You don't have to workout at the same pace and intensity level as a fighter, but this routine provides the very same valuable fitness benefits.

Provides Valuable Self-Defense Skills

Since you will be working out anyway, learning valuable self-defense skills at the same time is an added benefit. You will, however, not learn the practical application of the techniques that you practice in the air until you apply them to a target or bag. Learning to gauge distance and effectively landing your punch or kick flush on a target takes practice on a target. You just can't pretend to punch and kick, you need feedback. Most aerobic kickboxing formats set up the participants with a false sense of confidence. They are in for a rude awakening if they think they can actually use these techniques for self-defense unless they are ingrained and there is a total understanding of their application. Even then, there are no guarantees, especially against a weapon.

Boosts Confidence and Self-Esteem

Exercise, in general, helps make you feel better physically. Learning kickboxing helps make you feel better mentally. When you really sense you have genuinely become proficient, it transfers over into your social life and even to your profession. You carry yourself differently and confidence in your overall abilities is enhanced. Most people, for example, are scared to death to give a speech. The more they know about a topic, however, the more confident and comfortable they will become in front of any variety or size audience.

They may even be able to deliver an interesting ad lib lengthy talk even without notes. You have to know your stuff especially when the questions are asked when giving that lecture. You also better know your stuff, if someone is really intent on doing you physical harm.

Relieves Stress

Picturing the ex-wife/husband's face (oh yea!) on the bag who was a source of your aggravation for the day on the heavy bag while you pound it with a kick or punch, is better than going postal. Options to relieving stress could be drugs or alcohol, overeating, or distractions like going to a movie, etc. All have their price both literally and figuratively. Relieving stress in a negative manner simply leads to more stress. Exercise, obviously would be the better approach. Exercise increases the amount of hormonal-like chemicals known as endorphins, which are released into the body by the brain to relieve pain and even depression. Stress, however, produces enzymes that reduce your supply of endorphins.

If you don't exercise to stimulate that supply of endorphins, you will consequently not feel as well as you could. Kickboxing, for whatever reason, as an exercise, works even better for me.
Increases Energy Levels

Exercise boosts your energy levels, but if you workout too much, it will have quite the opposite effect. Rest is an important factor when you are involved in any exercise program. Since you only need to workout three days a week, you allow your body time to recover rather than overtaxing it by working out to excess. Too much exercise can become an obsession, which may be masking other psychological or emotional problems. Many couch potatoes who decide to get back into shape do so too quickly. In other words, they do too much too fast and then become discouraged. It's wiser to gradually increase the frequency, level of intensity and duration of your workouts. The circuit-training format of this program is designed to allow you to work out at your own pace and skill level as well.

Improves Productivity

With increased energy levels, you are more alert and able to get things done more efficiently. You become more valuable to your employer and have more quality time to spend with your family. Sticking with any fitness program, especially as the intensity level increases, requires at least some self-discipline. This trait is needed in every profession and is a natural carryover from the gym to the workplace. Self-employed people especially will not usually be successful if they are not disciplined enough to focus on the task at hand, particularly if it is a rudimentary or menial task. Procrastination is the kiss of death in any business or in life. The ability do get done what needs to be done through self-discipline often means the difference between success and failure.

It's Fun!

Unlike a traditional martial arts class, the music adds to your stimulation and motivation. Unlike an aerobics class, there are numerous techniques you can learn beyond the basics to maintain your interest level. Classes go by fast because there is so much going on that you sometimes don't even realize you are working out. I have witnessed first-hand the expressions on people's faces when they're kickboxing. The most demure feminine women turn into very scrappy fighting machines with controlled aggression if they catch their own facial expressions in the mirrors particularly when they are at the heavy bag, Their faces alone would discourage an attacker! They also don't drift off and participate in a rote manner during the workout because there is so much happening that demands their full attention. The workout is like no other on the planet!

"The Discipline of Stretching... Stretching for Technique"

Preparing your muscles for the strenuous kicks and exercises that Kick Boxers endure is no easy task. However, one of the most important things one can do to prevent unnecessary injury is properly stretch his or her muscles. Stretching comes very easy for some and very difficult for others. I was one of those people that stretching did not come easy for. I clearly remember a period when it was Difficult for me to touch my toes. I quickly realized that I wasn't inherited with the "natural stretch," I had to work extra hard at it. In the beginning stages of my Kickboxing training, my instructor Lusia Chavez, put me on an extensive stretching program. I hated her then, I love her now.  I increased that program to one even more rigorous. A good stretching program should be done at least five days a week ( if not every day) and three times a workout . The results were rewarding for me. More flexibility increased my power, speed and focus. Here is a portion of my stretching routine that provided me with the flexibility I enjoy today.

General Stretching Tips:

* Stretch at least five days a week, if not everyday.

* You should hold stretches, not bounce or jerk.

* Do each stretch with an eight or ten count. This will give you consistency in your routine.

* You should hold until the stretch is slightly uncomfortable. You should not feel a burning sensation.

* Stretch before, during and after each workout.

* Neck and Spine should remain aligned in most if not all of your stretching.

STRETCHING:

1. Standing head to knee stretch Standing with feet together toes even- bend forward and grab ankles with both hands, pull chest toward knee until slightly uncomfortable. (Remember to keep neck aligned with spine.)  Hold this position with a ten count. Release and repeat.

2. Cross leg stretch: Standing, cross right foot over left, keep toes even. Bend forward and grab both ankles hold with ten count.

2b. Hip rotation: Legs should be approx. two shoulders widths apart. Feet flat on floor and pointing forward. Hands on hips. Push hip to right and in full circle, repeat on opposite side. Note: you should feel this stretch in the hips and inner thighs.

3. Straddle Stretch  Spread legs approximately two to 2 1/2 shoulders widths part, keep toes even. Bend towards leg- grab ankle  Head to knee hold and ten count. Repeat with opposite leg. Grab both ankles and pull to center ( neck and spine straight.)

4. Side Stretch Right foot at 45 degree angle and bend knee towards direction of foot. Bend your upper body back towards the extended leg. Note: You should feel this stretch in your inner thigh area. This is a great stretch for the side kick.

5. Side Heel  Turn left foot on heel - point toes upward.  squat in sitting position, putting most of your weight on right leg.  Repeat with opposite leg. Remember to keep extended leg straight. note: This is a great stretch for muscles used for the front kick.

6. Side Toe Turn left foot on toes - heel upward.  Bend right leg, slightly lean forward, tilt upper body back slightly. Repeat with opposite leg. You should feel this stretch in the extended leg/ thigh area.

7. Standing Straddle  Begin with legs approx. two to two and half shoulders widths apart  Grab right ankle- hold for 10 count and repeat to left and center holding both ankles.

8. Sliding Straddle  Slide leg apart until it is comfortable to put both hands flat on floor  continue to slowly slide them apart until it becomes slightly uncomfortable  Hold position with a ten count. Note: The angle of your foot (soles or heels) will greatly determine what part of the legs will receive the greatest benefits.

CONDITIONING TIPS

 Fortunately, conditioning has never been a problem for me. I simply love to workout. However, there are other ways that your conditioning can fail you and that is through improper dieting. Here are a few tips that will help you obtain optimal conditioning.

There are many exercise routines you can do. However, you only want to concentrate on those that enhance your Kick Boxing skills. For example, running 10 and 15 miles a day will make you a good runner and will probably increase your endurance. Unfortunately, it may not do much for your punching and kicking conditioning. We will now discuss some of the exercising routines you can do to enhance your strength, stamina, and endurance. Later, I will discuss methods of better conditioning the areas that you will use most KickBoxing.

EXERCISES:

Push ups - are great for upper body conditioning, Push Ups will give you the firmness in your arms, especially in the triceps area, which play a large role in your punching power. Hands should be flat on floor - shoulders square - feet together - on toes - keep head in upward position. Starting with your body approx. 2 inches from the floor - (at a moderate pace) begin pushing upward until your arms are extended - repeat. Note: Push Ups should be done in variations such as; feet inclined, hands close together and far apart etc.... Each of these positions will strengthen different part of the upper body. I recommend that they are done in sets of 20 or 30 and only about 3 to 4 sets a day. I mostly did my sets after my morning routine, before, during and after my midday workout. Remember you're not in a push up contest!

Sit Ups & ab work: Start with your knees pointing upward - soles of feet flat on floor - lying flat on your back - neck aligned with spine - forefingers on temple - bring chest toward thighs - at moderate pace repeat from floor. Stomach work should also be done in variation to condition different areas of the stomach. Some will concentrate on the lower part of the abdomen and others on the middle and upper abdomen. Stomach work such as V-ups, leg lifts, crunches etc. all provide you with the proper stomach conditioning needed. Another note is that the stomach muscles play a major role in kicking. Four sets of 50 a day were sufficient for me.

The proper way to train abs is widely debated by experts. The truth is, there is no right or wrong way to go about training abs. What works for someone else may not work for you. Everyone has a different body type. Results differ from person to person.

As stated before, the most fat is burned when abs are trained on an empty, or with very little in the stomach. I always train on an empty stomach. It's also recommended to perform some type of cardiovascular (bike or treadmill preferred) activity prior to beginning your training session. This minimizes your chance of overexerting or pulling a muscle. Yes, you can pull abdominal muscles!

I have designed a sample ab workout for starters. Feel free to modify as needed. This routine uses a traditional one-after-the-other technique. You could also use a supersetting technique (switching back and forth between 2 or more exercises, with little or no rest in between sets).

Crunches - 5 sets to failure

Lying Leg Lifts - 5 sets to failure

Side Crunches - 5 sets to failure

Weighted Crunches - 2 sets to failure

Jackknives - 2 sets each side to failure

Frogs - 2 sets to failure

That's it! There is no hidden secret to training abs! You don't need all the fancy equipment either! The word "failure" in the regimen means, "until you can't do anymore in a single set because your abs are burning too much."

Don't count reps!    Instead, concentrate on feeling the burn!

It should take less than 20 minutes to complete this routine. If you wanted to, you could add or substitute exercises such as side bends with dumbbells, machine crunches, and other exercises that effectively target the abdominals.

Your mileage may vary . . .

Medicine Ball: This is a great tool to condition your abdomen. The impact of the ball also prepares you for the shock of kicks and punches you will receive in a match.

Jumping Rope: This is a great stamina builder. It also helps with footwork and overall conditioning of the body. Start by having a rope that suits your height. Here is a chart that will help you find a rope right for you.

Height, Length up to 

5'-5": 7 1/2 ft.

5'-5" to 5'8": 8 1/2 ft.

5'-8" and up: 9 1/2 ft.

For the Beginner: Start out by holding each handle of rope in each hand. Rope should be held slightly below the waist line. The rotation of the rope should come from the wrist not by swinging the entire arm. As you bring the rope behind you and above the head, anticipate its pace by preparing to jump. The beginner can start out by jumping with one foot at a time and change legs at 5 count. Shortly the five will become easy, and then move to 4, 3, and 2. The lower the counts between jumps the more it will increase your stamina, footwork, timing and conditioning. I recommend that you jump rope in 3 minute rounds, and no less than 1 but not more than three rounds per day. Jumping Rope also should be done in variation. You can run in place, double and triple skip it etc. be creative.

Running Running is one of the most important exercises a Kick Boxer can do. However, for me it was one of the most dreaded deeds of my entire routine. In my opinion, if you want the absolute worst weather in the world, live in Wisconsin. Either is was too cold or too hot. This made it very difficult for many outdoor activities. However, discipline prevailed. I put myself on a pretty tough schedule. Inspired by the Rocky movies, I would wake up at 4:30 a.m. for my early morning routine. I found this time to be very pleasant and serene. It offered me the "Quiet Time" I needed to get things straight in my head.

Proper Dress while RUNNING: Wearing the proper attire is most important while running, much of what you will wear come from simple common since. Shoes: Wear a shoe that gives you great support at the arch of the foot, as well as one that has good shock absorbency.

Pants vs. Shorts: Whether you wear shorts or sweats is really not that important. However, I found that the sweats pants allowed my legs to perspire more. You would obviously want to wear the proper clothes for the weather. Especially in cold weather, it is important to wear warm clothes and a sweater hat and, or hood to hold heat that is released from your head.

Other Tips for road Work: Run fast for stamina Long distance for endurance Mediocre distances at a fast pace for stamina and endurance. Punch while running for better coordination and conditioning. Make a fight out of your run, practice slips, weaving and bobbing, balance etc. Remember: You're not a runner, you're a fighter!

PROTECT YOURSELF AT ALL TIMES!

A strong defense is a precious thing. There are few fighters able to obtain a level of seemingly unbreakable defense. I've heard the saying that a strong offense makes a strong defense. In some ways, this is true. If your offense is strong enough, you won't allow your opponent an opportunity to get into the fight. However, I've seen many fights and can't recall one that a fighter did not get hit ...YOU WILL GET HIT!

Note: If your opponent can't hit you clean...it decreases their effectiveness and chance of winning.

I used a special defense style I called Flicking. Flicking is deflecting blows with the gloves and forearms, knocking them off course. Boxers will relate this to "parrying", it sort of like catching blows in the palm of the glove. Flicking also allows you to reset quickly without risk of a successful counter. You use only what's necessary to deflect the blow. I see fighters that stay in the "two arms protecting body and head stance" concentrating on blocking only. If one arm is free, you should use it to counter. The best time to counter is when your opponent is throwing a technique. It's not my philosophy to allow opponents to beat up my arms. The flick motion tightens the muscles at the point of impact. The "flick" or twisting of the arms will also allow more opportunities to get on the inside of your opponent's defense. As you bob and weave, slip and turn your body, you will find openings that would not normally be seen in an upright defensive posture.

Create a stonewall defense. Defense Tips to Remember:

Guard will always remain right above eyebrow and temple.

Your head is rarely not protected by at least one arm...always move your head!

Learn to move your head as you punch. Keep your chin down.

Keep elbows close to your body, not completely against.

Use forearms and gloves to block most blows.

Keep your eyes focused on your opponent...don't miss opportunities.

The shin portion of the leg can be used effectively for blocking many kicks thrown at the body. For some styles, the shin is the primary blocking tool for leg kicks.

FIVE BLOCKS TO CREATING A STRONG DEFENSE

1. Forearm Block: Great for blocking kicks and punches to head. (repeat with left arm side)
2. Cross Forearm block: For blocking uppercuts and other blows while inside fighting.
3. Double Forearm: For blocking body shots from hands or feet, also works well for techniques coming up the middle of your body. Good for protecting head as well.
4. Forearm/Shin Block: Great reinforcement block for strong kicks thrown to body.
5. Left and Right Back Hand Blocks: Great for blocking single punches to head area.

Note: There are other styles of blocks that can be used. However, these will get you started in developing your Stonewall Defense.

 BOXING TIPS

This portion will concentrate on some of the punches of the Boxer. I am a huge Fan of boxing. Later, I will discuss how they will work together with your Kicking techniques.

Punching Tips:

* Keep wrist straight

* Use two largest knuckles for striking.

* Do not telegraph punches.

* Always look where your punches are going. ( broad view, not by telegraphing with your eyes)

* Use your body weight to increase power.

* Remain semi-relaxed while in guard position - tense at end of punch return to semi- relaxed position.

* For more punching power, line shoulders up by pivoting with feet and turning waist - use thighs.

* Hit as hard as possible (not necessarily with every punch but with most of them)

* MOVE YOUR HEAD!

* CREATE A MONEY PUNCH!...one you can call on when you need it.

Proper Stance: Feet should be approx. one shoulder width apart - Front foot should be flat ( with most weight ) - back foot should be on the ball. - knees should be slightly bent.

Hand Position: fist should be located slightly below eyes - elbows should point downward - triceps should be slightly against body.

Note: Fist will slightly move up to cover temper area as you bend your knees.

The Jab: This punch can be termed as a life saving technique. As Mohammed Ali taught us, there is nothing like a good jab. George Foreman actually WON a fight with just a jab. The jab will literally set up the rest of your punches, as well as kicks. It also allows you to keep your opponent at bay. I have seen too many fighters neglect the jab and start their hooks and rights from the outside. They end up either telegraphing their punch or walking into their opponent's punches. So, use the jab and use it often!

Jabbing: From fighting position - guard should be in fighting position, elbows should remain pointing to the ground as you extend your arm - at the point of contact turn fist right side up. Shift body weight forward - Jab should be thrown with a snap. Straight out and back to starting position -Remember to align shoulders and hip on contact.

Cross: In fighting position - begin turning right side of body forward ( note: do not move arms first) - as your right shoulder lines up with target - throw right hand straight - ( leaving elbows downward) - turn punch over at end off punch with a snapping motion and return to guard position. Remember to tense at the end of the punch.

Note: It is important to turn your hip and right foot simultaneously with and in the direction of punch.

Personal note: My ( right) cross became more effective when I began to follow the previous mentioned guidelines. However, there were a couple of other small things I did to increase power. For Instance, I would tense up my body on impact of punch - including my buttocks muscles.

Hook (left): Start in fighting position - knees slightly bent - begin turning upper body, hip and lead foot towards right - ( elbows should remain in position) - the closer your punch moves towards target the more your elbow comes up behind punch. ( at the end of the punch, elbows should be directly lined up. ( as we discussed earlier).

Uppercut Tips:

* This punch should not be done from outside fighting range.

* The punch is thrown out and up which will require the opponent to move more of h/her body to avoid the punch. If it is thrown straight up, the slightest head movement could allow the punch to miss.

Uppercut: From fighting position - begin turning shoulders (right shoulder) towards opponents by rotating hip and pivoting back foot - throw punch as shoulders line up with opponent. Fore knuckles will be facing you at completion of punch.

Note: This punch is most effective thrown under chin or at body.

Spinning Backfist: This could be one of the most effective punches in the sport of Kick Boxing. Its effectiveness will depend on how well you execute it with timing speed and power. This punch is often referred to as a blind technique, because the user has to turn their back when throwing the punch as well as, it is difficult for the opponent to see it coming. This punch should be used very carefully. Your timing is important, so that you will not accidentally elbow your opponents.

Spinning Backfist: From fighting position - ( left side forward) begin turning head away from opponent - eye contact from opponent should be at the bare minimum - turn body and quickly follow with backfist - aim elbow at target and release as body arrives back to center point (target). It is important to turn waist and pivot feet together. Power in punch will come with the momentum of body movement.

Slipping: This is done by tilting your upper body to the left, right or forward and backwards to avoid kicks and punches. This will allow you to stay in the striking range of your opponent. Too often a fighter will unnecessarily move out of the range of a blow to avoid being hit. They do not realize the detriment in that they can often not hit their opponent. The slip will not only keep you in proper striking distance, but it will also allow you to land cleaner and harder punches and kicks to your opponent.

A- Fighting Position: Knees slightly bent tilt upper body to right side - continue the half circle motion to center and left ending at start position.

B- The slip can also be done to left and back to starting position - to right and back to starting position and so on....

Weave and Bob: From fighting Position - slightly bending knees dip into a half moon position to the left or right and repeat in opposite direction.

Note: Always keep your eyes on your opponent. Always keep your guard in front of your face - do not stick your head beyond your defenses. These Boxing ideas, if followed should do a lot to enhance your fighting skills.

"KICKS"

You will quickly discover that although you have good hand skills it is very difficult without developing your kicking skills.

1. The kicks will keep your opponent in range to score with your feet but out of range for h/her to score with hands.

2. The legs are stronger than the arms therefore, you will have more power in your kicks .

This ability did not come easy. It took many long hours of stretching, and kicking to acquire certain techniques. It will be important to practice your kicks for speed by simply thinking fast and asking your body to respond. Power is also essential for having effective kicks. You can greatly increase your power by using the heavy bag. Obviously, timing is of the essence, because if you cannot hit your intended target , you will not be very effective. It is always important to remember to think about punching when your working on your feet and visa-versa. In other words, when your foot comes down you should be in a position to land powerful punches.

The Front Kick: From fighting position - raise knee to target - extend straight into target with a snap - return to starting position Note: can be done with front or rear leg.

Crescent Kick: (Right) If used correctly this kick can give you incredible results. The Crescent kick is one of the most commonly used kicks in the sport. I have seen fighter solely use this kick as their total arsenal and become somewhat successful. Its the kind of kick that can be thrown from a couple of angles, the 45 degree and 90. The 45 degree kick will allow you to have more speed but will reduce your power. It will also allow you to setup your hands easier. While on the other hand, the 90 degree kick will give you greater power , but will slightly put you in an awkward position for punching. You will have to adjust your body, which will slow down the time between the kick and the punch. The important thing is to know when to use each kick. For example, If I wanted to land the harder blows with my hands, I would often throw a quick 45 degree kick to temporarily distract an opponent and immediately follow up. However, if I had my opponent in a corner I would use the 90 degree kick as my opponent tried to move out of the corner and in to my kick. His forward momentum and my proper technique would give me the maximum power benefit.

Side Kick: The Side Kick is not only great for breaking boards, but it does a great job on your opponent's ribs. As we will discuss, proper technique when throwing this kick is vital. Your feet are aligned, in order for you to get the advantage with your sidekick is you should adjust your lead foot so that his toes would be positioned at your heels. The sidekick is most effective when is thrown directly to your side. This will mean in order for you to get the maximum benefit from the kick you must throw the kick so that your heel lines up with your back. Lining your opponent's toes to your heel will put h/her in direct line of fire. Also by locking your hips into the kick with the proper pivot etc., will give you the power you need to stop any opponent in h/her tracks.

Spinning Back Kick: The Spinning Back kick is certainly one of the most powerful kicks in the sport of Kick Boxing. This kick requires excellent timing and technique. Its the kind of kick that requires a lot of hard work to perfect. Kick Boxing allowed me to throw full power in my kicks and punches and therefore, I did not have to hold back in power, which I picked up from the momentum in the turn.

Training For The Spinning Back Kick: From fighting position - As you begin your spin - simultaneously raise your rear leg to back kick position - back should only be temporarily turn to your opponent - as soon as back is to opponent the kick should be extended - during your spin keep knee pointing down - striking with the heel of the foot. Note: Allowing the knee to stay down will not telegraph your technique and will allow you to penetrate the heel. Your momentum and timing is essential to your power.

We learn as time passes. When aerobics first started years ago we were doing dangerous stuff until we learned more. Kickboxing Aerobics is at that stage of development now. Don't confuse Cardio Kickboxing with Kickboxing. Both Boxer's and Cardio Kick boxer's goals are to win in a fight regardless of the impact on their bodies. That's why you don't see old boxers still in the ring, well, with the exception of "Big George".  Boxers and Kick boxers sustain injuries and eventually are no longer able to train. Not all of their injuries are delivered by their opponents. Some are self inflicted over time.  In aerobics or Cardio Kickboxing , our goals are the opposite of the pugilist. We do this with a priority to take care of our bodies not win a fight or tournament. As such, there are moves that are natural to the fighter that we in Cardio Kickboxing should not do for two reasons:

1. We intend to do Cardio Kickboxing well into our old age.

2. Our classes are mostly considered "General Population".  We have been concerned with reports of joint injuries sustained while watching commercial kickboxing videos and from people attending classes. We are going to get more active concerning Cardio Kickboxing safety. Too many injuries and too wide spread. We have seen some widespread variations in the training of Cardio Kickboxing instructors. Some of the routines being taught come from kickboxing instructors turned aerobic instructors and some from aerobics instructors turned kickboxing aerobics instructor. Cardio Kickboxing is not Martial Arts training. It is an adjunct to it. It can develop the self-confidence, muscle coordination, technique and flexibility required to begin Martial Arts training. Don't confuse the two.

Cardio Kickboxing academy's need to be concerned to avoid potential long term liability as well as individual instructors. It is surprising to see some very reputable certification organizations teaching Cardio Kickboxing concepts from a martial artist's perspective.

Causes of Injury:

1. Hyper-extension of the elbows and knees.

2. Ballistic, high power punches and kicks.

3. Duck and jab moves that over extend and torque the knee (worst).

4. Too much high impact and for too long of a period. Alternate high and low impact moves   throughout the class.

5. Insufficient warm-up period and stretching. Leg stretches should be done every 15 to 20 minutes during class.

6. Side kicks without rotating the hip forward causes lateral pressure on the knee due to gravity.

7. Side kicks while rotating the toes down only, torque the knee, The hip needs to be rotated forward which naturally points the toes down and takes the lateral pressure off the knee.

8. Not unloading the knee when turning causes torqueing and strains the ACL ligaments.

The SIDEKICK

There's a tremendous amount of confusion over this move. Understandably so.  The proper form for this move from the martial arts perspective is knee drawn in towards body and then extended with toes down, hip rotated forward, and the opposite foot pointed away from kick. The problem stems from the toes down detail. In martial arts, if the toes are pointed up the toes risk getting broken by an opponent's block. In addition, the point of contact should be the blade of the foot. Toes pointed up cannot line up the blade of the foot properly. Also when the toes are not pointed down the knee is perpendicular to the floor placing the weight of the lower leg directly along the lateral portion of the knee. The knee does not fair well under lateral stresses. Toes pointed down switch the weight bearing action of the knee to a position off the lateral line.  If the hip is not rotated forward and toes are forced down, then the knee is in a torqued position. Hip rotation is not a problem for even general population. The problem comes from the pitch of the music. Even at step speeds (122-128 bpm) this move can become a ballistic move and thereby compound the torqued knee condition.

So what's the solution? The answers lies in the realization that Cardio Kickboxing is NOT Kickboxing or even general martial arts. It is aerobics.  Just like side-straddle is not horse-back riding.  The solution is to reduce the pitch of music to step speeds for the entire Kickboxing class as a start. For this move, high side kicks are not recommended. Strike an imaginary target at knee level and not higher. This provides a low ballistic component to the move. Rotation of the hip can be performed with less of an extreme. Hip rotation, which is a natural move, will prevent knee torque and ACL stress when pointing toes down, unless it is done in the martial arts sense which is an extreme move. The body is slightly leaned to the opposite direction of the kick. A front, same side low block can be incorporated with the kick.  Another move is the front kick which is done the same way with the exception that the leg is extended out at a diagonal with toes up. Strike point is the ball of the foot. This move is easier to do and can be used for older population classes.

The JAB PUNCH

Some organizations are recommending that the shoulder not be raised during the jab punch. The shoulder naturally raises up when the arm is extended forward unless it is forced into a level position. Don't artificially raise the shoulder. This creates an unstable platform at the shoulder for striking a target.  When executing the jabs, the elbow should come from the hip straight up keeping the elbow down until the rotation of the fist at the end of your (85%) extension. The arm should then be returned to the original position with focus on the flexion of the Bicep as you come back to your guarded position...It's an Isometric exercise of the Bicep.  Additionally, rotating the elbow outward from the body too early, can cause rotator injury ... not to mention losing some of the intensity.

"The Heavy Bag - My Favorite!"

The Heavy Bag is a great tool for increasing power, endurance and stamina. This has always been one of my more favorite routines. It is important to establish right away that the bag is more than an object to punch and kick. Instead, you must always have the mental picture that the bag is an opponent. Therefore you must constantly react to the bag as though it is an opponent.

My strategy was to never let the bag touch my body. If it did, it was like a clean hit from the opponent. Additionally, as the bag came towards me, I would side step it and throw combinations to possible openings. Sometimes this could be very difficult, however, the more practice, the more balance and technique you will acquire. I would always keep my eyes on the movement of the bag - for eye conditioning -remembering the old adage of never take your eyes off your opponent. It was also important for me to constantly jab the bag to give it continual movement, increase timing and temporarily blind my opponent. The Jab also allowed me to set up other techniques.

Normally for the first couple of rounds, I would work on proper techniques and form. Such as making sure that my wrist was straight on punches and not make the common mistake of telegraphing with my elbows or dropping my guard etc. Remember the bag is your opponent; a low guard could mean a point at a tournament. As I start to fatigue in the later rounds, I would make sure not to lean on the bag, instead I would continue to work angles while throwing techniques. Leaning on the bag is equivalent to leaning on your opponent in the ring...it impedes your punching and kicking ability.

One of my favorite routines for kicking power on the Heavy Bag was to swing the bag as high as I could and step into it in mid flight stopping it with a kick. Timing and good form is essential for this type of power training. If you miss, you could over extend your knee. So, be sure to keep your eyes on the bag!

Again, it is important to use good form when working the Heavy Bag for power. After all, speed and proper technique will automatically increase your power.

You should also remember to break your bag work down into rounds. For example, 1 round of kicks, 1 of boxing and 1 of kick boxing...keeping all of the aforementioned tips for each tech. in mind. You could also work on a specific punch, kick or combination. For each round....

Whatever your strategy may be for increasing your power, stamina and endurance, the Heavy Bag should definitely be a part of your workout routine.

Additional Tips:

Keep chin down between techniques

Make a habit of keeping your chin tucked comfortably, give as much forehead to your opponent as possible. The forehead takes a better blow than the chin (Note: you don't want to take any unnecessary blows, always block as much as you can)

Keep guard up when kicking or punching.

Use the mirror to assure your guard is up at all times, particularly while in striking range.

Eliminate as much time and distance between each technique as possible.....Keep about a half beat between each technique, but complete each with proper form.

Throw technique high and low.

Throw techniques to the head and body then to the body and head. Mix them up!

Great Kick Boxing Combinations:

Note: it's always a good habit to jab going going in and hook punch coming out of clinches.

From fighting position- orthodox (left side forward)

Lead leg front kick to body- cross to head- left hook to head.

Left jab / left lead leg side kick to body (b) right cross to head (c) as you pull out, round to head.

Double left jab to face (b) cross to head (c) hook to to body (d) back leg round kick to head. Note: Dropped knee in some cases will add power to the round kick. I recommend that knee should aim directly at target)

Left jab / left hook kick to head / round kick to head (b) right cross (c) left uppercut / hook to body- turn same hook over to head. (d) back leg push front kick to face.

© Kevin A. Ryan 2002