WHEN you are pressed for time in your fitness routine, boxing may offer a solution.
These heart-pumping activities, not only burn a lot of calories, but help you achieve the recommended hours of aerobic exercise per week.
You will also gain strength-training benefits, depending on your specific routine.
Boxing workouts can be done with or without a bag, and they can also incorporate free weights and other equipment.
Boxing routines are more than what you see on a televised match.
While still based on martial arts-inspired movements, the variations in this exercise can offer challenges for all fitness levels.
Below are seven of the best boxing workouts to consider incorporating into your own exercise routine.
For beginners:
A basic boxing workout involves a combination of punches and kicks performed at a quick pace.
But first, you have to learn these moves and get the hang of the proper techniques before you can pick up speed and endurance.
Some of the basic boxing movements to learn include:
jabs
crosses
uppercuts
hooks
roundhouse kicks
front kicks
side kicks
As you get these movements down, you can build your way up to combinations that will also work your core with each twist, such as double hooks, jab cross intervals, and jab sidekicks.
With a bag:
Once you have got the basic boxing moves down, you might consider getting a bag for your home, or perhaps join a class at your gym that uses a variety of bags for punches and kicks.
Adding a bag or two to your boxing routine adds more resistance, helping your burn even more calories. You will also strengthen your muscles, too.
For cardio:
The best boxing workouts that are cardio-focused typically come in the form of high-intensity cardio kickboxing.
You will learn the same basic boxing techniques, such as jabs and roundhouse kicks, but cardio routines tend to be faster paced.
You may have a brief period of “active” resting in between circuits, but you are expected to work your hardest when the circuit starts back up so that your heart rate stays at an intense level.
With weights:
As you become more accustomed to your boxing routine and are ready for another challenge, consider adding weights to your workout
.
You can use light dumbbells for jabs and crosses.
Other options include doing weighted exercises during your active rest periods, such as squats with dumbbells, kettlebell swings, and basic bicep curls.
Boxing workouts with weights offer strength-building opportunities without having to do a full separate workout from your cardio routine.
For strength:
For overall muscle and bone conditioning, the general recommendation for adults is to do strength-training routines two times a week or more.
Aside from the use of weights in boxing routines, you can focus on bodyweight activities as well as heavier bags in your workout.
Punches and kicks on the bag is also more effective for building strength compared with doing so in the air.
The bag offers more resistance.
Just be sure you use hand wraps to protect your wrists and to use proper-fitting boxing gloves.
A strengthening boxing workout can also incorporate bodyweight exercises, such as planks and pushups.
With footwork:
Boxing footwork entails constant movement during your movements and in between your circuits.
Footwork in an exercise routine builds agility and speed, which can help you in other activities outside of your workouts, such as walking and running.
Your basic stance in a boxing routine is in a “box” shape, which mimics what your stance would look like if you were in a real boxing ring.
It is also important to learn the basics of good boxing footwork so that you are working your core muscles with every punch and kick, instead of your back.
Overall benefits:
Boxing means more than trying to punch or kick bags. Here is a breakdown of some of the most notable benefits of regular exercise:
improves cardiovascular (aerobic) health
lowers your blood pressure
improves quality of sleep
builds strength
boosts energy
helps strengthen bones
helps alleviate stress and anxiety
decreases depression symptoms
helps you lose weight and maintain it
At the gym:
If you have access to a gym or trainer, you may consider taking a formal class or a one-on-one session.
Be sure to work at your own pace, don’t feel pressured if others are kicking higher or are using weights.
You want to work your way up until you get stronger so that an injury does not leave you on the sidelines.
Also, be sure to talk to your doctor if you are new to exercising.
You may also want to get the OK from your doctor if you have any recent injuries, back problems, or cardiovascular disease.
The bottom line:
Due to its cardiovascular and strength-training benefits, boxing exercises are beneficial for muscle building, weight loss, and overall cardiovascular conditioning.
If you are new to boxing (and exercise in general), it is a good idea to talk to your doctor before starting a workout programme.
No matter which boxing programme you do choose, be sure you practice the movements slowly at first before working your way up to a nonstop routine.
This way, you will get the most of out your workout while preventing injuries.
Be sure to warm up properly for at least five minutes beforehand, and allow your body to cool down after each boxing workout. — Online.
