A recent study showed that the classic sit-up is not the best exercise for stronger, flatter abdominals. This exercise generally involves the hip muscles instead of the abdominals, and in most cases, places an unnecessary amount of strain on the lower back. Instead, the ‘crunch’ is the best option. The top three abdominal exercises are:

• Bicycle maneuver.
• Captain’s chair.
• Crunch on exercise ball.

Most aerobic kickboxing classes begin with light stretches and a cardio warm up. Typical routines include a series of repetitive punches, hands strikes, kicks and other self-defense moves, interspersed with a bouncing ‘base’ move, to potent music. Even though one is thrusting through the air rather than working against resistance it qualifies as a total body workout because it use several muscle groups and is intensely aerobic. Classes end with a cool down period.

According to a study by the American Council on Exercise (ACE), cardio-kickboxing burns an average of 350 to 450 calories per hour.

The ACE cautions that “there are other important factors to consider before taking that first kick”. Aerobic kickboxing can be effective and fun - if you ‘re careful. Here are some tips for anyone embarking on this type of exercise program, but beginning exercise need to be the most conservation of all:

1. Consider your current level of fitness. Don’t make an aggressive martial arts -based program your first foray into exercise. If you have arthritis, tight hamstrings, an inflexible back or other physical limitations, you might not be a good candidate for aerobic kickboxing.
   Even if you are in good shape and participate in cross training programs, take it easy until your body adapts to a new type of move. Drink plenty of water before, during and after your workout.
2. When you first start out, look for a beginner class, an introductory technique class, or a progressive class in which you learn the basic moves and do them until you are comfortable doing them at a moderate pace before putting them into fast combinations. If these classes are not available at least find a class led by an instructor who includes beginner tips for all the moves and combinations.
3. Among the basic moves are proper stance and how to punch and kick to avoid injury.
   If you use a tape to work out at home, start modestly and pay special attention to the instructions regarding proper fun. Working out in a room with a mirror can help you see whether you are doing the moves correctly.
4. Beginners especially should avoid high kicks until they get used to the routine and become more flexible.
5. Do not lock your joints when throwing kicks or punches.
6. Do not overextend kicks. Kicks only as high as you can raise your leg while maintaining proper body alignment. Wear aerobic shoes or other lightweight athletic shoes designed for pivots and lateral movements. You could risk a sprained ankle if you wear running or walking shoes on carpet, IDEA warns.
7. Do no do too many repetitions of a single high-impact movement. Many experts consider eight one- foot hops to be the limit for most people.
8. Do not wear weights or hold dumbbells when throwing punches, it jeopardizes your joints.
   Proper techniques for each move it the key to injury prevention. Any time that you strike the air with kicks or punches you are working on speed and form. In order to develop the larger muscles you have to have resistance. Hitting a heavy (punching) bag is similar to weight training because it provides resistance. Keith Vitall former world karate champion.
9. Do not feel that you have to work out for the entire duration of a class . An hour is a long workout at such intensity.
10. Do not give in to group peer pressure and exercise beyond fatigue.

Sports drinks also contain caffeine, as well as additives to enhance colour, flavour, sweetness and stability. Although it may give a sense of instant energy, caffeine can act as a diuretic and is more likely to dehydrate than replenish fluids. The additives contribute nothing to performance, although they may make the product more appealing.

The most efficient rehydration drink is a combination of fruit juice and water with a pinch of salt. For a quick surge of energy, snack on fruit such as a banana or dried apricots.

Every muscle, muscle cell and muscle fiber has only purpose: to contract. The muscles work according to an absolute principle, in other words a single muscle fiber either contracts with the full power at its disposable or it does not contract at all. When the stimulus that comes from the nervous system is done arbitrarily and is strong enough, it leads to a total contraction of the muscle. If the stimulus is too weak, however, the muscle will only be passively moved. The part of the musculature that allows movement of the limbs is called the skeletal muscle. In contrast to the cardiac muscle tissue or so called smooth musculature, which can be found in veins or in the digestive system, the skeletal musculature, also known as diagonal musculature is controlled by willpower.

The supporting frame of a body, the skeleton, is composed of approximately 210 single bones which are connected to each other by moveable joints. The joints are bridged by at least two muscles that are joined to the bones by tendons. If the muscles contracts due to an order from will, the power is transmitted through the nerve to the moveable bone. Once the muscles have moved together as close as possible, the working muscle, or the agonist, cannot change the movement anymore because it can only contract actively but not release. To separate these muscles, an opposite power in necessary. This power is provided by the muscles which can counter the movement of the agonist is called the antagonist.

All leg and arm movement depends on having a strong spine, and the abdominal muscles support the spine.

If several muscles in a joint in the same direction they support each other with their combined strength and they are referred to as synergists. The joining point between the muscle and bone through the nerve is called the base or origin. The origin is generally nearer to the middle of the body and an unmovable joining point whereas the base in generally further away from the body’s middle and is joined to moveable parts.

Every single one of the over 400 skeletal muscles can move a joint in a specific way. This movement depends on the specific construction of the joint as well as the exact position of the base and origin of the muscle. In principle the muscles which have the shortest joining distance between the approaching bones are those principally responsible for the movement. The better these muscle are stretched in advance, that means, the longer the contraction length of the muscle is, the more effective the chosen exercise will be.

Don’t spoil your training experience through impatience. Progress is gradual, you don’t get results overnight. You have to give nature a chance to work on your behalf. Nature is a bit conservative when it comes to energy expenditure. Once your body can cope satisfactorily with the demands placed on it by your current training program, further development stops, and to force it into continually developing, you must place progressively greater demands on it.