If aerobics is too old-fashioned and boxing is too dangerous, you should try Tae Bo: This endurance training, which has been known to the Americans since the 1990s, combines elements of boxing, kickboxing and aerobics. It improves its stamina, strengthens the muscles and trains the coordination. Boxing gloves are worn at most for the show effect. The body burns up to 800 calories per training session - at any rate, the inventor of the Tae Bo, Billy Blanks, promises a seven-time karate world champion.
Tae Bo: combination of aerobics and martial arts
Tae Bo classes are mostly offered in gyms - often under name variations like Tai Bo, Thaibo, Thairobic or Taekbo, sometimes Fitbo or Boxaerobic. All combine basic elements of aerobics with martial arts techniques of karate and taekwondo such as kicks and punches, so kicking and boxing - but without body contact. Aerobic means "delivering oxygen," which is exercise training designed to increase your physical ability to absorb oxygen. Tae Bo uses just about all the muscles and it makes you sweat a lot when you want to do a 60-minute workout.
Punches and kicks: this is how Tae Bo works
In the Tae Bo there are many different steps and arm movements that have to be learned first. It is therefore important as a beginner to participate in an introduction to the sport. Typical techniques at Tae Bo are:
- Punches: The legs are bent, arms bent and elbows close to the body. You put your fists in front of your face with your thumbs pointing to your chin. There are sideways and uppercuts.
- Kicks: There are knee kicks, forward, backward, sideways, and semi-circular kicks, each combined with stride and evasive action.
Tae Bo is basically suitable for everyone, but a certain basic stamina should be present. In Tae Bo muscles and joints are heavily stressed. This can quickly lead to overloads due to the frequent repetition of the untrained. People with cardiovascular disease should not exercise Tae Bo, as the strain is too high. Older people are likely to have problems with the pace and the high demands on flexibility and coordination. However, Tae Bo courses are increasingly being offered for this age group.
Benefits of Tae Bo Exercises
Compared to real Asian martial arts Tae Bo has some advantages: Elbows and knee joints are loaded much less, the risk of injury is extremely low with precise execution of punches, kicks and jabs. Tae Bo strengthens the muscles, makes them loose and supple and promotes concentration, because you need his full attention to perform the exercises correctly. At the same time, you also reduce stress and aggression. The physical sophistication and elegance of Asian martial arts are automatically incorporated after some practice. All in all, Tae Bo is a very dynamic workout. Tempo and rhythm are sweaty, but they are also fun. It is important that during training a corresponding warm-up phase is performed. In the warm-up, the muscles are prepared with stretching, light strokes and standing marches.
Tae Bo: What should be considered?
As with aerobics, you should also dose well in the Tae Bo. There are many medical studies that recommend first determining the maximum heart rate (the number of beats per minute). The formula this is 220 - age = maximum heart rate.
The endurance performance of the body is only optimally improved if the cardiovascular system is charged for a long time (from 30 minutes). The pulse should be constant at 60 to 80 percent of the maximum heart rate. It is also important that the endurance training is carried out regularly. At the end of the training a relaxation phase should take place, in which the body slowly comes to rest again. Due to the high intensity of the sport and the correspondingly high energy consumption Tae Bo together with a healthy diet is also well suited for those who want to lose weight.