Aeroboxing is a training combining elements of fitness, boxing and other martial arts (kick-boxing, karate). These dynamic, musical exercises accelerate the rate of fat burning, strengthen the muscles of the arms, legs and torso, develop speed, agility and endurance. During one hour of aerobox, you can burn as much as 600 to 800 calories.

Aeroboxing , thanks to the combination of fitness and boxing, is definitely not a boring workout. With quick strokes, kicks, dodges and an intense pace, the muscles of the entire body are developed during training. If you find yourself out of breath while climbing the stairs, you will certainly improve your endurance during aerobox.

Aeroboxing - what are the classes like

Aerobox is a high-intensity workout. If you have not practiced anything before and want to try this form of activity, join the beginner group. During the first classes, the trainer will explain to you how to perform the positions correctly so as not to get injured and not to damage your joints. Aeroboxing classes are divided into three parts: warm-up, proper training and final cool down (stretching).

The warm-up takes about 5 to 10 minutes. Jumping will bring the body out of a state of rest, prepare the body for the more intense part of training, oxygenating the tissues, increasing the temperature, which will reduce the risk of tearing or rupture of muscles.

After warming up, the proper training begins, which lasts about 30-40 minutes. The basic blows used in boxing are performed to the rhythm of the music: straight, hook and bottom. It is very important to do all swings quickly, because it is reflexes that are decisive for winning in the ring. In aerobox classes, you do not fight with the other person, and the blows are launched in front of you, not towards the opponent. Some trainers add weights to their training, e.g. 0.5 kg dumbbells, which you hold in your hands, thanks to which, in addition to reflexes, strength is built. A lot of kicks are performed alternately with top punches: front kick, side kick and elbow strikes, i.e. elbow strikes.

The final phase is the so-called cool down, i.e. exercises to calm down and relax, which are an extremely important element of training. They allow a smooth transition from the state of arousal of the body, regulating the heart rhythm as wellblood pressure. Cool down puts the body in a state of relaxation and eliminates the possibility of fainting and dizziness. If you are a person who has a lot of inexhaustible energy, aeroboxing classes will be perfect for you.

Aeroboxing - training effects

The power of strokes and blows in aerobox is related to the work of the abdominal muscles, back, arms and legs. When performing the upper blows, mainly the shoulder, triceps, pectoral muscles, the straight and oblique abdominals (twists of the torso) and the leg muscles develop, because we stand on bent legs when taking the blows. Excavations engage this part of the body even more, developing the gluteal, quadriceps, biceps, adductors and other muscles. It is very important to strengthen the "core" of the body, i.e. the torso, which is designed to protect the internal organs against impacts.

Aerobox is the perfect training to get rid of excess body fat. Even if you don't train intensively, you can burn up to 600 calories during one hour of classes!

You must do it

During the classes, the body will sweat intensely, so it is worth ensuring maximum comfort. Remember to keep your body hydrated. According to the Swiss sports nutrition pyramid, you should drink 400 to 800 ml of sports drinks or water for each additional hour of training. 3% dehydration causes headaches and weakness, so drink water even if you don't feel thirsty.

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Aeroboxing - preparation for classes

Which aerobox outfit will be the best? Give up tight and uncomfortable clothes, choose those breathable fabrics that do not absorb water, e.g. polyester. Also, wear a decent sports bra to cushion your bust when you make sudden movements. During training, you can exercise in shoes or barefoot. If you choose shoes, make sure they are light and airy.

1-2 hours before class, you should not eat anything because aeroboxing is a very intense training and if you exercise immediately after a meal, you may experience colic and nausea. If you are very hungry, have a snack, e.g. dried fruit (dates, banana), a muesli bar or a few cubes of dark chocolate.

How to fasten the hair to the aerobox?If it is long, you can make a braid and fasten the fringe with plastic hairpins. Thanks to this, the strands will not disturb you during training. If you have short or short hair, wear a cloth sports headband that fits snugly around your head.

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