In this article, we will look at the benefits of boxing for fitness.
Boxing for fitness has taken off in recent years, and it is now the workout of choice for many men and women.
One of the primary reasons for the popularity of boxing fitness training is that it offers strength and cardio benefits in the one workout.
It is also fun to do, and at between ten and thirty minutes each, workouts are relatively short.
If the thought of boxing scares you, relax! When boxing to get fit, you won’t have to climb into a ring and compete, so you don’t have to worry about being hit or hitting another person.
What boxing fitness equipment will I need?
Boxing fitness equipment you will need includes a punching bag and a stand from which to hang it. Alternatively, you can suspend the bag from a sturdy ceiling beam. Just make sure that the beam will support the weight of the bag. and that the area in which you hang it has high enough ceilings and plenty of free space.
You will also need boxing gloves, wrist wraps to help support your wrists, and comfortable, supportive shoes. A jump rope and a medicine ball are other useful accessories. This combination of boxing fitness equipment will enable you to get a well-rounded workout. If you want to spar with a friend, you will also need a boxing pad.
For lighter sessions, and upper body toning, you can get away with just buying a pair of weighted gloves.
Next, we will look at some of the primary benefits of boxing for fitness to help you decide if you should add it to your workout regimen.
30 minute at-home boxing workout
Boxing for Fitness Benefits
Improved cardiovascular health
Health experts recommend that along with a nutritious eating plan, maintaining a healthy weight and doing regular cardio workouts is our best protection against heart disease.
Cardio activity places moderate stress on the heart and the lungs. This enables these organs to make physiologic adaptations to support physical activity. The repeated punching and jumping or kicking involved in boxing fitness workouts elevates the heart rate and keeps it up for the duration of the training session.
Improved total-body strength
A small punching bag weighs around 90 pounds, with some larger ones weighing over 200 pounds. Weighted boxing gloves come in various weights, with the lightest starting at one half of a pound.
During a single session, you might punch one hundred times or more. As you do, the muscles of your core, upper, and lower body will be engaged.
Some boxing fitness workouts incorporate bodyweight moves such as Squats, Push-ups, and Planks. A jump rope and a medicine ball can also be utilized. These additional components will enable you to improve your cardiovascular fitness and tone and strengthen your entire body faster.
Burns fat and calories
On average, boxing fitness workouts burn between four hundred and fifty and six hundred and fifty calories per hour depending on the person’s age, gender, weight, and the amount of effort they put in. The calories burned while boxing with a heavy bag will exceed those burned when using a light punching bag.
Along with a high-calorie burn, fitness experts, say that boxing for fitness helps to burn stomach fat. Known as visceral fat, this is dangerous to a person’s health, so we should focus on reducing if not eliminating it.
These benefits put boxing fitness workouts among the most efficient form of exercise that will not just improve your appearance, but potentially your health.
To optimize and speed up your result, resistance training can be included in your boxing fitness sessions.
Strengthens and tones muscles
Heavy bag punching provides the perfect opportunity to enhance a person’s punching power, building muscle in the process. Your arms, shoulders, back and chest muscles will be worked with every punch. Your legs muscles will also come into play due to the resistance generated as you stabilize yourself.
This makes boxing fitness training ideal if along with becoming more fit and powerful, you want to build muscle.
You may think that pounding away on a punching bag will send your aggression into overdrive. The reality, however, is that it is quite therapeutic.
Almost any physical activity undertaken at a moderate to a brisk pace, including boxing, will lower stress.
With every punch, you will relieve physical tension and mental stress. Endorphins, the body’s feel-good chemicals, will be released, stimulating your mood and further reducing stress.
Improves stamina and endurance
Boxing fitness training increases the heart rate and boosts oxygen supply. Over time, this makes the heart and the lungs stronger and healthier since they have to work hard to supply oxygen throughout the body. Ultimately, this process will increase your stamina and endurance.
Improves hand-eye coordination
Boxing fitness workouts require hand-eye coordination.
When using a punching bag, you will have to focus on it and react quickly, hitting it as it is moving and changing position as you do. This is more challenging than it sounds.
When done consistently, over time your hand-eye coordination will improve, as will your gross and fine motor skills and your reflexes and reaction times.
Boxing for Fitness Conclusion
When undertaken regularly, along with enabling you to improve your shape and cardiovascular health, boxing fitness workouts will boost your strength, speed, hand-eye coordination, power, and endurance.
Workouts are convenient as they can be done just about anywhere there’s a little free space.
If you don’t want to go to a gym, buy a punching bag or weighted gloves and take advantage of the benefits of boxing in the comfort and privacy of your own home.