How to Be Safe

Go Slow, Low and Easy With Kicks and Punches . Whatever you do, don't start throwing full kicks and punches in your first workout. Progress slowly and keep your kicks low, especially on sidekicks and roundhouses. Don't overextend your kicks or lock your joints. Remember, kicks are weapons to the lower body and punches are weapons to the face. Don't act as if you were kicking at an opponent's head — you're kicking at the legs.
Don't Do More Than Three Cardio Kickboxing Workouts per Week If you want to have longevity in the sport, start with only one workout per week and gradually build up to no more than three (unless you're also doing some other form of martial arts training or sport-specific strength training).
Look for an Interval Training Program . A cardio kickboxing program that follows an interval- training format will alternate high-intensity workouts with recovery periods in which moves are performed slowly. By choosing interval training, you reduce your chances of getting fatigued and sacrificing good form.
Select a Trained Instructor Who Offers Progressive Teaching. Your instructor should be trained and certified as a fitness instructor, in addition to having boxing or martial arts training. He or she should give you specific instructions for modifying moves.
Allow Yourself to Be a Beginner . Look for a simple program that isn't heavily choreographed, has limited repetitions and isn't extremely fast. Coaches advise that the music speed should ideally he no faster than 135 heats per minute.
Include Strength and Stability Training in Your Fitness Regime . If these are not part of your cardio kickboxing program, supplement it with additional training.
Don t Ignore Your Feet . Consider jump rope drills or other forms of floor work to strengthen your feet for the specific demands of cardio kickboxing. Your shoes need to he designed for pivots and lateral movement. If you wear running shoes on carpet, you risk spraining an ankle.
Always Warm Up . Your warm up should be specific to the class and should include static and dynamic stretching with some kicks and light punches.
Cross Train with Contrasting Activities . Complement your kickboxing program with none or lower impact, more linear forms of exercise, such as water aerobics, indoor stationary cycling, swimming, walking and hiking or even belly-dancing.
Try Traditional Martial Arts Training . This will allow you to learn at a slower pace and practice proper technique— both of which are especially important if you are new to exercise.