The aerobic component stresses your cardiovascular system. It is demonstrated by many scientific studies that aerobic training yields positive benefits to people’s cardiovascular health. Any physical activity that involves large muscle groups in rhythmic continuous (few minutes and more) contraction is considered aerobic. Types of muscle fibers recruited in aerobic activities are slow twitch muscle fibers capable of producing lesser amounts of force than fast twitch, but for a longer time. Caloric expenditure during aerobic activities is much smaller than during anaerobic, but because of continuous nature of aerobic activities these types of exercise are often used "to burn" calories. For sure - that is an effective way to burn calories, but if you want to get the most out of your one-hour workout you should go for something more strenuous, such as kickboxing. 

Kickboxing gives you the best of both worlds. Every punch and kick is performed in anaerobic fashion while movements between punches and kicks and the duration of the each kickboxing interval have aerobic character. People are mistaken in thinking that they are doing good job burning calories, when they perform only one type of aerobic exercise. It is true that your performance after, let’s say, months of running would increase and so would your caloric expenditure. However, after a while you body will become very efficient in performing that particular exercise. That means you will burn less calories for the same amount of work. If you ask is it not the same case with kickboxing, the answer is: not completely. Contraction patterns of muscles during kickboxing training are more complicated, than in monocyclic activity such as running, and the body relies on both aerobic and anaerobic systems to produce energy so net result will be greater. 

Additionally you will develop muscle hypertrophy and notice increase in strength and power which are much less likely to occur with aerobic training.That is not all that you get with a kickboxing workout. Kickboxing will develop your coordination, agility, balance, flexibility, speed and endurance. It will burn more calories than any type of aerobic or anaerobic workout by itself. On top of that you will learn a skill of punching and kicking. Kickboxing will challenge you physically and mentally. You will have fun learning new techniques and you will be surprised by what your body is capable of doing. It will leave you a feeling of satisfaction like no other workout ever before.

EXERCISE

By now, all of us should know that weights will not make you bulky, stiff and huge overnight. A lot of athletes that spend hours and hours in gyms would like that to be true, but it is not. If you want to sculpt your body and build your musculature, than weightlifting is a way to go. By lifting weights you can increase and improve size, strength and power of your muscles. With added muscle mass your body will be able to burn more calories during the workouts and even during the rest. Think of it as a car with big engine. The bigger engine car has the more fuel will burn. I am not saying you have to get big and bulky as bodybuilders do, but few extra pounds of muscle will help you burn more calories and decrease your body fat level. The right approach to training with weights is crucial for success in achieving your fitness goals and avoiding potential injuries. So, make sure that your trainer has a good knowledge of anatomy, physiology and biomechanics. Remember, every muscle has it’s own name and function in our body. 

If your trainer uses expressions like: lower abs, middle back or inner thigh make sure that he/she explains to you what exactly does that mean and why do these particular muscles have to be trained that way. That is a basis for understanding how each exercise is correctly performed and what effects it will leave on your body. Many trainers lead their clients from exercise to exercise showing them “the proper form” with focus on moving weights from point A to point B. That is a completely wrong approach to weight training. Your focus should rather be on the muscle groups that are involved in one particular exercise and how to achieve the best possible contraction in these muscles. That kind of workout will really target your muscles and make a foundation for their development. You will see progress in the control of your muscle contractions which will improve the quality of your workouts. A visible change in your appearance should happen within a months of your training - not years or, like in some cases, never. Weight-lifting is more complicated than what it looks at first sight, so make sure that the person who trains you knows what he/she is doing