Host: Abigail Trafford

Kickboxing seems to be the exercise of the moment these days. What are the health benefits and risks of the sport?

Tim Rochford, a fourth-degree black belt, ACE certified trainer and board member of the American Council of Martial Arts, is our guest for "Health Talk" with host Abigail Trafford on Tuesday, October 26, from 2 to 3 p.m. EDT.

Please send us your questions on kickboxing and your health.

Abigail Trafford: Hello everyone. What did you do for exercise today? A 30-minute walk? (The Surgeon General wants you to do at least 30 minutes a day of exercise to keep healthy) But if you want to get fit, you have to do more. Cardio kickboxing--associated with the exercise video "Billy Blanks' Ta-Bo--is the newest craze. Is it something for you? Or is it just too hazardous. Send us your comments and questions.

Abigail Trafford: Who is an ideal candidate for cardio kickboxing? Why is it so good for you?

Tim Rochford: There's no such thing as an ideal candidate. The idea being that since it's a fitness program it should be able to be modified to fit the needs of anyone who wants to participate.

The results depend on the goals of the individual. This type of program offers some unique movement patterns that you won't see in other types of fitness programs. Some people say that it empowers them and gives them more confidence, although I want to stress that they are not learning self-defense in a kickboxing fitness class. Otherwise, the benefits that they will experience in this type of program physiologically will be the same as any other exercise program if performed in the same manner, either aerobically or anaerobically.

Silver Spring, MD: I do Tae-Bo, intermediate and advanced. I am experiencing an extreme pain in my upper
left arm for about two weeks. When I apply muscle creams, I get some relief. At first the pain was so great, I
couldn't raise or extend my arms. In the last two days, I have noticed an improvement. The pain is not as
severe; I can lift my arm a little higher. I spoke to a doctor about the pain, he thought it was muscle related,
and recommended I see a physical therapist. Can you suggest something else, I really don't time to see a
therapist.

Abigail Trafford: And Tim, why would Tae-Bo cause extreme pain in the upper arm?

Tim Rochford: Your health has to be your highest priority. Either follow the advice of your doctor, or seek a second or third opinion from a doctor specializing in sports medicine.

You want to accomplish three things: 1. You want to relieve the symptoms, by getting rid of the pain and restoring full range of motion to the shoulder joint. 2. You also want to *repair* the injury or allow it to heal properly. 3. You want to remove the cause of the injury. This means evaluating the program that you're in. Every fitness program, including kickboxing, should have a proper warm-up that will help prevent muscle-related injuries. Also, every kickboxing program should allow for a person to progress in skill level, which should also help prevent injuries of all types.

It's not that Tae-Bo caused the pain. It's the manner in which the movements were instructed and/or executed.

Abigail Trafford: Is Tae-Bo by Billy Blanks a kid of cardio kickboxing? What's special about Tae-Bo?

Tim Rochford: Tae-Bo is a type of kickboxing fitness program. It's not that any specific kickboxing fitness program is special; it's more the content of the program, the instructional methods and the fact that it should allow for a progression of skills and conditioning.

Abigail Trafford: What about someone who hasn't exercised before with any regularity. Is cardio kickboxing something to start out on?

Tim Rochford: It can be. If a program offers an orientation period and/or beginner level program, where a person can learn the proper form and movement and gradually increase in skill, the determining factors should be whether the individual is allowed to perform the movements and techniques within their current skill and fitness level.

Abigail Trafford: In combat aerobics you're supposed to kick and shout as though you were performing martial arts. So people think it's about self defense and power as much as exercise. Can you straighten us out here? Is this a lay person's martial arts program? Does it help with learning self defense moves? Or is this just a fancy exercise routine?

Tim Rochford: Self-defense training and fitness training need to be kept separate. In a fitness class, you cannot duplicate the emotional or physiological reaction that takes place when attacked on the street. I agree, people are learning and practicing the execution of techniques that are utilized in self-defense training. They are not experiencing those emotional and physiological reactions that take place during an actual attack. So the classes can create a feeling of empowerment, and that's good, because if a person feels confident, they will have a confident appearance, which reduces the chance that they'll be a target for violence.

Alexandria, Virginia: I've been a traditional aerobics instructor for over 20 years. I would like to "safely" incorporate kickboxing into my classes. I enjoy the power of the sport. I get the impression by some articles that I read that it is a good idea to take some lessons in traditional martial arts. Could you recommend a good, certified martial arts establishment in my area. Thank you.

Abigail Trafford: And where can the general public go for general information on kickboxing?

Tim Rochford: To be honest, I don't know of any martial arts studios in that area. However, the ideal instructor should be able to show experience in both martial arts and the fitness industry. One of the weaknesses of the martial arts is the fact that there's very little scientific foundation in the training methods, and I'm actually slapping my own hand, since I've been in the martial arts for over twenty years.

The general public should contact any of the major fitness certification organizations. The American Council on Exercise is an excellent source of information.

arlington,va.: Hi, Im a Personal Trainer and cardio-kickboxing instructor. My question is,if you only teach two classes a week and the classes host a variety of fitness levels,how would you organize the class other than having everyone go at their own pace and kick low,of course, according to their level?

Tim Rochford: A suggestion that I have, as far as group instruction: Keep the fitness levels separated as much as possible. It will be easier to monitor what they're doing and to provide them with optional movements from the higher skill level groups. If doing a circuit class, set up two completely separate circuits based on skill level. The reason for this is when people working close together, the natural competition will probably force someone to do something outside their current capabilities.

Mt. Rainier: Sometimes, being a not very athletic person, it seems like the 'experts' keep moving the bar! 10 years ago, 20 minutes was supposed to make you a whole new person, then 5 years ago, 30 minutes was the required, now that's not good enough to 'get fit'? I guess I'll settle for having a strong heart - and a big rear.

Abigail Trafford: How much exercise do you have to do to be "fit?"

Tim Rochford: First thing, everyone has to realize that being fit is relative to the individual's goals. The ACSM has established minimum guidelines for both aerobic fitness and strength fitness. These are considered minimum guidelines for activities that will provide the minimum benefits to the cardiovascular system and muscular system. One other consideration is that each individual will experience different results from various activities. So keep in mind that the parameters established are guidelines. Each person has to find what parameters their body will react to, and always try to challenge themselves by trying to go beyond those parameters.

Arlington, Va: If I were interested in learning how to kickbox, what should I look for in an instructor?

Tim Rochford: The first question I would have is, do you want to get into competition kickboxing or fitness kickboxing? For competition kickboxing, look for an instructor with extensive martial arts experience and someone who's actually been in the ring competing. For fitness kickboxing, look for someone who is trained or experienced in both fitness and boxing/martial arts. Unfortunately, many of the kickboxing instructor certifications today do not really establish credibility and proficiency.

Manassas, Virginia: Somehow I injured my knee -right above kneecap on left leg- doing cardio kickboxing. Have any ideas on what I did wrong? Thanks.

Tim Rochford: Without actually seeing what you did and knowing all the details of what occurred, I can't really give you an answer. The best thing would be to see your doctor.

Arlington, VA: I'm interested in learning a martial art, both for protection -I'm a woman-, and as a way to keep in shape. I don't really think kick boxing is for me. What else would you suggest?

Tim Rochford: For protection, you should get into a self-defense class. As far as a way to keep in shape, not knowing what your definition of "in shape" is can be difficult. Most self-defense programs will probably not give you the training results you're looking for for fitness.

Wash, DC: Hi. I have Billy Blank's basic tae bo tape, but haven't really gotten overly excited about it. My question to you is this: Based on what you know of how good the workout is, how often would you suggest doing the tape in order to see weight loss results. Do people really lose weight and see an improvement in themselves by doing this exercise alone? Of course this would go along with a low fat diet.
Thanks for your thoughts..

Tim Rochford: Well, to lose weight, you have to burn more calories than what you take in. If you want to lose weight, you have to increase your activity level in order to burn more calories. The guidelines for performing aerobic activities state that they can be performed 4 to 6 times per week, for 20 to 60 minutes. If you're currently doing that, and not losing weight, you would still need to increase your activity level. If you're not excited about the Tae-Bo tape, find an activity that you will like and enjoy doing. It makes it easier. But Tae-Bo has no magic as far as losing weight and improving oneself.

baltimore, md: I've been doing Tae Bo for 5 months now - and I am wondering what is the best way to make sure my form is correct? I have reviewed the instructional video that shows form over and over, and have read Billy's book that explains how to do each move properly.

I feel like I am doing them correctly - I do not feel any joint pain or other negative side effects - but I would like the peace of mind in knowing I am executing a roundhouse properly - and a sidekick amongst other moves...

Thanks!

Tim Rochford: The only way to accomplish this is to either perform them in a manner that you can watch yourself, like in a mirror or videotape, or have a knowledgeable instructor watch your technique performance. This problem you state is exactly why it's difficult to ensure safety and effectiveness in an exercise program taught through instructional videos.

HAckensack NJ: Do you look like Chuck Norris?

Tim Rochford: No, I don't look like Chuck Norris, but thanks for the comparison.

abingdon, md: Hi -

I've been doing Tae Bo for about 6 months. It has definetly increased my interest in martial arts programs - but with so many different varieties of programs out there - I was wondering if you could suggest one that would most compliment Tae Bo. Karate?? Tae Kwan Do??

Tim Rochford: The best thing you can do is to actually visit a martial arts school, watch what's done and meet the instructors because every martial art is taught differently, based on the instructor's abilities and personal likes and dislikes. There's no way to make a comparison of any one martial art with Tae-Bo.

Abigail Trafford: Thank you, Tim. Now I'll go out and do my exercises--kicks and all! And thank you for your questions and comments. Next week we'll talk about how emotions originate in the brain. . . . in your prefrontal cortex, to be exact. It matters whether you're dominate on the left side or the right side. Whether you're and extrovert or an introvert. . . Our guest will be psychologist Richard Davidson of the University of Wisconsin in Madison. Join us, same time, same place.

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