What is Body Combat?
Body Combat is one of the group fitness classes developed and promoted by Les Mills International. It’s an intensive cardio workout with elements of interval training. The exercises are inspired by martial arts, so they engage all muscle groups.
What does Body Combat and martial arts have in common?
Mainly energy, dynamics, and movement patterns. Body Combat draws on a variety of disciplines including karate, kung fu, taekwondo, kickboxing, and Muay Thai. Body Combat exercises bear some resemblance to group martial arts training. However, they don’t aim to teach you any fighting or self-defense skills.
Read also: “Martial arts: facts vs. myths”.
Does Body Combat involve direct contact with an opponent?
Absolutely not! Body Combat doesn’t involve any physical contact with a partner or any exercises with punching bags or other training accessories. Under the guidance of an instructor, trainees perform a choreographed routine which looks a bit like ‘shadow fight’ known from other sports, such as boxing.
What’s the correct Body Combat technique?
Body Combat is, by definition, a group training program. Consequently, a good idea is to find organized group sessions in your area. If you have no experience in combat sports, it’s best to learn the basic movement patterns under the guidance of an instructor. Body Combat is also about the energy that comes from exercising to music and working out in a group. When exercising on your own, you deprive yourself of the extra motivation and enjoyment of the workout.
Read also: “Martial Arts – which styles are worth a try and why?”.
What is Body Combat training all about?
A typical training session lasts approximately 55 minutes including warm-up and stretching. The proper workout is structured to incorporate two elements: a ‘power’ section focusing on fitness and endurance, and a ‘combat’ section centered on the technical side of the constituent elements including various punches and kicks. Exercises are accompanied by high-energy music, and trainers add diverse choreography to the workouts to make training sessions more varied and help acquire new, more advanced movement patterns.
Is Body Combat a high-intensity workout?
Body Combat blends a cardio workout with elements of interval training. For most of the training, you exercise within the aerobic range (60–80% of maximum heart rate), but there’re also anaerobic intervals pushing you into the 85–90% range of your maximum heart rate. You may get tired, and you may get sweaty, so bring a bottle of water and a towel!
For more information about heart rate zones, click HERE.
What are the benefits of Body Combat?
- Like all cardio exercises, Body Combat mainly increases the body’s aerobic capacity.
- By engaging all muscle groups, it improves overall fitness and performance.
- The martial arts elements of the training tone the muscles, helping you build an attractive body.
- In addition, they increase strength on a similar principle to functional training – in relation to your body weight.
- The high intensity of the workout, combined with elements of interval training, makes Body Combat a good way to burn excess body fat.
- It also helps to relieve tension and boost the mood – something for the body, something for the mind!
How many calories can you burn during a Body Combat session?
In one Body Combat class, you can burn about 750 calories, though this can vary depending on the intensity of training and individual factors including body weight, sex, and age. Body Combat is a superb choice for those who want to lose weight, but keep in mind that the effects of the workout depend on a well-balanced diet!
Is Body Combat good for beginners?
Yes and no. Body Combat, by definition, is accessible to all, regardless of sex, age, physical fitness or level of experience and ability. Beginners perform less complex and less physically demanding movement sequences. The instructor’s role is to engage everyone so that they’re comfortable and enjoy themselves. Having said that, complete beginners may struggle with the high intensity of the workout. If your fitness level is fairly low to start with, you may have trouble keeping up with the group.
How often should you do Body Combat?
It depends on your individual physical ability, your training plan, and your rest and recovery time. Start with one or two sessions per week and then adjust the frequency of your workouts to your needs.
Who is Body Combat recommended for?
Broadly speaking, for everyone with some fitness background. Body Combat is recommended especially to those who are looking for a cardio workout but find traditional cardio training to be too repetitive. Body Combat is a dynamic fitness program with variable choreography, so you simply can’t get bored with it. Body Combat is also a suitable option for people returning to physical activity, provided that they’re not put off by the high intensity of the workouts.
Are there any contraindications to Body Combat training?
Yes – and they’re similar to other high-intensity workouts. Body Combat isn’t the best choice for those suffering from musculoskeletal conditions, involving the spine or joints. In addition, because of the elements of interval training, Body Combat isn’t a good fit for people with cardiovascular conditions. Trainers also highlight that this type of exercise should be avoided during pregnancy.
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References:
1. lesmills.com
https://www.lesmills.com/fit-planet/fitness/bodycombat-and-core-training/
https://www.lesmills.com/fit-planet/fitness/all-you-need-to-know-about-bodycombat/
2. S. O. Rios, J. Marks, I. Estevan, L. M. Barnett Health benefits of hard martial arts in adults: a systematic review [w] Journal of Sports Sciences 2018 - https://pubmed.ncbi.nlm.nih.gov/29157151/.
3. N. Sharma Effect of Body Combat Exercises on Selected Physical Fitness Components of School Boys Aged 14 to 16 Years [w] International Journal of Physical Education, Sports, and Health 2016 - www.kheljournal.com/archives/2016/vol3issue5/PartD/3-5-56-385.pdf.