Kickboxing Benefits for Females


Women punching a pad as part of her kickboxing training. Kickboxing Benefits for Females
Photo Credit: Chris Turner

There are ton of benefits of kickboxing for women. Here are the top 9 benefits of kickboxing for Females:

1.Full Body Workout
2.Kickboxing Burns A Lot of Calories
3.Kickboxing is Good For Self Defense
4.Stress Reliever
5.Kickboxing Is Good For The Brain
6.Kickboxing Toughens You
7.Great Way to Meet New People
8.Diabetes Control
9.Helps Fight Off Depression

Truth be told, kickboxing is a male dominant sport. If you do a quick Google search for kickboxing, you’re mostly likely going to see images of men knocking each other out. With that said, it can be understood why kickboxing may repel women, which may explain why not many may choose to take part of it.

1- Full Body workout

female kickboxer, девушка кикбоксер, in the gym to demonstrate that kickboxing is a full body workout: Benefits of kickboxing for females.
Photo Credit: Khusen Rustamov

Kickboxing is a full body workout, meaning that both your upper and lower body will get a great workout. In a recent post, what muscles does kickboxing work out, we fully covered the exact muscles that kickboxing workouts. While kickboxing works out your muscles, you wont build too much muscle because unlike bodybuilding, kickboxing strengthens your muscles and focuses more on toning your body.

All the combinations you’ll cover in class, whether you’re taking part in regular kickboxing or cardio kickboxing, will involve punching (jab crosses), low kicks, high kicks, knee strikes, and other combinations.

According to a study published by the Muscles, Ligaments, Tendons Journal, two groups of 15 participants enrolled in an experiment to examine the effect of kickboxing training on physical fitness. One group focused on kickboxing training while the other group worked on regular fitness. (source).

The study found that the group that participated in kickboxing training showed significant improvement in upper-body muscle power, aerobic power, anaerobic fitness, flexibility, speed and agility (source).

Cardiovascular fitness is worked on as well. Most kickboxing warm-ups involve at least 15 – 20 minutes of rope skipping, workout drills (jogging, bodyweight squats, lunges, and other workouts) to get your heart rate up and elevated. Moreover, during sparring sessions, your heart rate is elevated the entire time.

2- Kickboxing Burns A Lot of Calories

A 25 year old woman weight 160lbs who kickboxes for an hour 700 calories. The number of calories you burn differs from person to person depending on your metabolism, how long you worked out, your heart rate and more. Regardless though, women can burn a high number of calories in kickboxing.

If your goal is to lose weight, you’ll have to make sure that you’re on a caloric deficit. Find out how many calories you can burn kickboxing and what you’ll need to do lose weight through kickboxing.

3- Kickboxing is Good For Self Defense

Women kickboxing in the ring to demonstrate how kickboxing is good for self defense.
Photo Credit: Eric Langley

Women can use Kickboxing for self defense. All the combinations taught in your kickboxing session are weapons you can use to defend yourself. When first starting out, you’ll practice on workoing on the movements like holding a proper stance, jabs, crosses, kicking, and other combinations.

When your coach or instructor feels like you’re ready to take things to the next level, he or she will put you in the ring to spar against other people in your gym. Of course you’ll be fully geared up with headgear, shin pads, gloves to keep you protected, but the more you practice, the better you’ll be at keeping your distance against your opponent, work on your kicks and accuracy when implementing the combinations, and more.

Learn more about kickboxing and self defense.

4- Stress Reliever

Women are faced with all types of stress, physical, mental and emotional stress. De-stressing is key to living longer and better.

Some people resort to alcohol, junk food, or other substance to de-stress, all of which are unhealthy options. On the other side of the spectrum, Kickboxing is a healthy alternative to relieve stress.

According to a report by the AFPA, this is because kickboxing, like most workouts, results in the release of endorphins.

5- Kickboxing Is Good For The Brain

Photo Credit: TigerNoah

When kickboxing, the brain learns to function rapidly, as it reacts to working under stress. The more you spar, the more you learn how to deal with stress, which is a skills that can be used outside of the ring and in life.

That of course assumes you’re not constantly getting blows to the head without head gear, if you’re just working out at the gym, the chances of that happening are really slim.

6- Kickboxing Toughens You

As kickboxing grows your limb muscles over time and makes your body more endurant, your overall body strength will increase. Add to that, kickboxing is heavily focused on improving your cardiovascular system. You’ll train your whole body to deal with tough situations, which will come in handy in many situations.

The more physically developed your limb muscles are, the more stress you can endure and will lead to you to being less prone to injury.

7- Great Way to Meet New People

Did you move to a new city and are looking for different ways to meet new people? well kickboxing is definitely a good way to meet new people! First off, the more you train, the more sense of euphoria you will feel as more endorphins are released. You’ll naturally feel more inclined to mingle with the folks with you in class.

Second, when you’re training at the gym, the instructor typically arranges drills where you’re either paired up with someone or practice in a group setting. This really helps to get you working with new people.

From personal experience, I recently moved to a new city and was looking to meet new people. I also wanted to get back in shape since the whole move forced my health to take a back seat with constant runs to McDonalds for a quick bite to eat.

I signed up to a local kickboxing gym and started showing up 4 to 5 times a week. I started to notice who the regulars were, and I was easily able to strike up conversations with them as their faces became more familiar. A lot of the people there had more experience than I did, so not only did I meet new people, they gave me a lot of advice when I first started out which helped me improve my form.

8 – Diabetes Control

Kickboxing changes how the body absorbs sugar and reduce the likelihood of diabetes. Adult-onset diabetes is a rising concern for mothers. Evidence suggests that aerobic exercises like kickboxing will improve glucose consumption in the body by 23 percent in four months.

9 – Helps Fight Off Depression

Cases of depression are rising. According to the National Institute of Mental Health, 16.2 million adults in the US had at least one major episode of depression in 2016 (source). In 2017, that number went up to 17.3 million (source).

The rise of depression is bad news for men and women. However, one way women can be less prone to enduring depression episodes is through kickboxing. Kickboxing de-stresses you by releasing endorphins which can make you less susceptible to depression episodes.

A Harvard research showed that 10 weeks of physical exercise has decreased psychiatric stress symptoms more effectively than conventional therapy (source). Kickboxing is certainly a great form of physical exercise for women to partake in to fight off depression or prevent it.

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