Hi! I plan to take kick boxing to stay in shape. I was wondering if you could give me some information on the benefits of the sport, and what you recommend! Thanks.

--lilSue01

Kick boxing is a sport that has grown in popularity recently, lilSue. A couple years ago a friend of mine added kick boxing to the schedule of classes at his gym, and I had the opportunity to observe the workouts up close over a period of a few months.

I always consider the overall level of fitness required to participate in a sport when I try to assess its value in terms of health benefits. Softball, while fun to play, doesn't demand very much from you in terms of overall fitness, so it gets a lower rating than rowing, which requires a pretty high level of fitness. So the first benefit of kick boxing classes is that they get you in shape.

Think of how fit boxers have to be to stay on their feet, bobbing and weaving, constantly moving, while trying to punch each other out for ten or twelve three minute rounds. You'll skip rope a lot in class, and that's a great cardiovascular workout. Doing roadwork outside of the gym will help you build the endurance you'll need for those rounds of kick boxing.

You'll hit the heavy bag -- which is a form of resistance training -- and that will build power in your arms. Hitting the double-ended bag and working with spotting mitts (which is like punching target practice with moveable targets), will develop hand speed and eye- hand coordination. Push-ups will strengthen the entire upper body. Kicking drills will develop leg power and help your balance.

All boxers, kick boxers, and other martial artists have to be able to take a blow to the midsection. Crunches and other abdominal exercises will toughen up your abs. Flexibility is also crucial for anyone studying a fighting art. For many years martial arts gurus, as well as coaches in many conventional sports like tennis and golf, warned their students to avoid weight training for fear of the tightness associated with bigger, stronger, muscles and the ensuing loss of range of motion. We now know you can lift weights, get stronger and maintain or increase your flexibility as long as you don't neglect stretching.

So to get ready for your classes, do everything you would normally do to get in shape, lilSue: Aerobic exercise three to five times per week, strength training twice a week (full body circuit), ab work and stretching daily. You're going to be in great shape, lilSue, and the only drawback I can see is this: You're going to get socked!

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