What is it?
It�s a combination of Kick Boxing and Tai chi. The classes begin with symmetrical Kick Boxing moves (kicks, punches, elbows and knees from one side of the body to the other), continue with toning exercises which work on your abs, hips, abductors and glutes, and end with 10 minutes of Tai chi and stretches.�

Kick Boxing derives from conventional boxing but differs from the latter in that you are allowed to use your legs as well as your fists. However, blows with elbows or knees are not allowed. The names of the punches and guards the same as in conventional boxing: straight left or right, left or right hook, and the uppercut. There are also sweeping kicks known as High Kicks, Middle Kicks and Low Kicks depending on where they are aimed.

But apart from attacking you need to know how to defend yourself as well, and that means you have to have a good repertoire of feints, side steps and blocks with your fists and legs.

Add to all this a good dose of toning exercises and Tai chi, in other words a complete choreography of smooth, slow, harmonic and sweeping movements perfectly coordinated with deep controlled breathing. Put it all together and you have complete session of Fila Kick Power.

Difficulty
Average. Kick Boxing forms the basis, so you require a certain degree of flexibility and physical stamina. But if you stick at it you�ll soon get the hang of it. Try to go three times a week.

Equipment
Basic. You need some loose, comfortable trousers which you can kick in, and an elastic top to sweat in. Footwear should be aerobic or cross training type shoes.

Benefits
Medium term. It�s an excellent cardiovascular workout, which will help you to burn off 800 calories per session. In a period of 15 to 30 days you will have improved your joints, your coordination, your physical balance and mental equilibrium, and you�ll also tone up your glutes, hips, abs, abductors, calves and shoulders.

Tip
Don't skip the warm up. You�ll need 5 to 10 minutes of shoulder and neck rotation, and triceps and leg stretches. Don't forget to have a towel and a bottle of water close at hand, because you�re going to sweat and lose a lot of liquid.

Where to get information
� Deportivo Femenino Iradier. Tel. 93 254 17 17.

Passive stretching
If you practise any aerobic sport like Fila Kick Power we recommend that you have a weekly session of passive stretching. They are given by physiotherapists and involve repeated, gentle movements designed to suit to your muscular structure and flexibility, and tailored to the sport you normally practise.

It keeps the muscles flexible and prepares them for exercise. And as well as keeping you fit it will help to prevent common injuries such as sprains or muscle overload.