Cross-training is an important part of attending kickboxing classes, and one method that has gained popularity is cycling. Cycling is great for building strength and boosting muscle endurance. It also improves balance and coordination, helping you to prevent injuries. Whether you are bike riding through the park or using a stationary bike, cycling is a great addition to your kickboxing training routine.
How Bike Riding Helps You Prepare For Kickboxing Classes
1. Better Cardiovascular Health
Cycling regularly allows you to take part in longer, more intense kickboxing classes because of your improved cardiovascular health. You are strengthening your heart muscles and lowering your resting heart rate. Cycling also encourages blood circulation, which increases your energy and aids in recovery after sessions or an injury. In addition, bike riding reduces your risk of cardiovascular problems such as heart disease, hypertension and stroke.
2. Increases Flexibility and Mobility
Kickboxing and bike riding both involve leg movements. By cycling regularly, you can loosen tight joints and muscles. This increases your flexibility and range of motion, making it easier for you to take part in kickboxing classes. Greater flexibility also allows you to reduce your risk of injury during your sessions. Plus, regular exercise maintains your leg strength.
3. Lowers Risk of Burnout
Kickboxing and other forms of martial arts can be physically demanding, especially as you can take part in more intense sessions. Without the proper training, this can lead to burnout and even injuries. Imagine if your legs are too tired or weak to maintain your balance because all you do is high-impact exercises. Cycling is a low-impact exercise, allowing you to move and strengthen your muscles and joints without overdoing it.
4. Better Muscular Endurance
You need strong muscles for both cycling and kickboxing, which is why these two activities go hand in hand. Cycling uses leg muscles such as the hamstrings and quadriceps to perform repetitive movements for longer periods. This builds endurance and strength over time, allowing you to perform kicks and other repetitive movements during kickboxing class.
5. Improves Focus and Concentration
Mental discipline, such as focus and concentration, is a big part of kickboxing and martial arts in general. You need to ensure you perform physical actions correctly to avoid injuring yourself or your opponent. Bike riding also requires focus and concentration to avoid accidents and injuries. Cycling can be used to train your mind to focus during your kickboxing sessions.
6. Boosts Self-Confidence
When you can cycle for longer distances, you feel a sense of accomplishment. You may even feel more confident during other activities, such as kickboxing. As you set and reach cycling goals, you may want to set goals for your kickboxing classes as well. For example, moving to a more challenging bike trail may encourage you to try a more intense kickboxing session.
What Not To Do In Kickboxing and Biking
1. Dive Right In
Diving right into any physical activity can lead to quicker burnout and injuries because your body is not used to it. If you are a beginner at bike riding, starting slow allows your body to adjust to various movements. This includes short rides, low-intensity and flat roads. For kickboxing, consider starting slow and focusing on proper form and movements. As your body gets used to the movements, you can increase the intensity and duration of your sessions.
2. Skip Warm-Up
Warming up before bike riding and kickboxing is essential to preventing injuries. In addition to reducing your risk of injury, warming up increases your performance during both activities. A good warm-up is also important for mental preparation, helping you focus on your form and movements. You can find different exercises for each activity, or you can look into the stretches, squats, and high knee exercises that work for both activities.
3. Never Wearing Headgear
It is recommended to wear headgear if you are a beginner at kickboxing or participating in hard sparring sessions or amateur competitions. While some experts advise against wearing headgear as an experienced fighter, you want to take precautions as you work towards that level. Similarly, cyclists should always wear helmets to prevent head injuries in the event of an accident.
4. Let Your Focus Shift
Remember, both cycling and kickboxing require focus and concentration. You should not be focused on anything besides the road in front of you while bike riding, nor should you be focused on others' training sessions during your kickboxing class. Lack of focus leads to improper form and movements, resulting in injury to yourself or others.
There are several similarities between bike riding and kickboxing, from the repetitive movements to the mental stimulation. Therefore, you may find kickboxing to be just as helpful for cycling. If you are looking to increase kickboxing training, consider adding bike riding to your routine.
written by Hannah Jones
"My name is Hannah Jones and I am a PR Specialist representing Strider Bikes. Strider Bikes is a company specializing in kids biking solutions."