Boxing is a combat sport that has been practiced for centuries before the advent of the Olympics and ancient Greece. It is used to train individuals for the art of striking and general conditioning.
It has been more popular recently as an exercise form. Boxers who box for fitness often use punching bags to avoid contact that could cause concussions or other injuries. Boxing for fitness has its own benefits.
A typical boxing workout involves footwork and movement drills to avoid punches as well as punching drills using equipment such as speed bags, heavy bags, and focus mitts. You can also box virtually using gaming systems with movement sensors.
Many boxing programs also include other conditioning exercises like running, jumping rope, calisthenics, and calisthenics.
It’s a great way for you to increase your physical fitness, but it’s also a great way to challenge yourself mentally and physically.
1. Heart health is improved
Boxers need to be able to engage in intense bouts of high-intensity activity throughout a training session or match. Boxing is a form of high-intensity interval training (HIIT). It can force your body to sustain intense bouts after bouts.
A decreased risk of developing heart disease has been linked to high-intensity interval training.
Boxing can also improve aerobic fitness. One study actually found that boxer ranking was directly related to markers of heart health.
2. Weight loss aid
Boxing has shown to be more effective than brisk walking in reducing body fat and improving overall body composition.
A 150-pound person (68-kg) can burn 390-558 calories in 60 minutes. Conditioning exercises will also help. The intensity of your workout, as well factors such as whether you are sparring or hitting a bag, will affect the number of calories that you burn.
Exergaming is simulated boxing using a gaming platform. It effectively burns calories.
This could increase the activity level of people who are less likely to take part in live training or exercises. A lot of people are more comfortable using a gaming system in their hands than a pair of boxing gloves.
3. Increases overall strength
Although most people believe that punching power is limited to the shoulders, punching involves the whole body.
Punches are made by the lower limbs pressing against the ground, and the coordination of all the other parts of the body to deliver the punch. The punching movement is dominated by the core and lower limbs.
4. Balance improvements
Boxing is an intense movement activity. Boxing involves the coordination of footwork and reactive movement strategies for changing conditions.
All of these activities improve balance. One study actually found that people who have had strokes can improve their balance by boxing.
Boxing is also used to treat Parkinson’s disease, a neurological disorder that impairs the body’s ability of complex movements. The risk of falling increases as the disease progresses.
A recent study found that boxing training was effective in reducing fall risk and improving balance scores for Parkinson’s patients.
5. Stress reduction
It can be very cathartic to let go of your stress by doing something healthy, like punching a bag or using a focus mitt.
Although boxing training intensity can vary throughout a workout depending on the weight of the opponent, most boxing training programs and conditioning programs follow a HIIT protocol which can be helpful in stress relief.
This type of training has been shown to improve moods according to research.
6. Lower blood pressure
Boxing and HIIT training has been shown to reduce both systolic as well as diastolic blood pressure. This helps decrease blood vessel stress.
High blood pressure can indicate more serious conditions such as strokes and heart attacks.
A study comparing HIIT boxing to moderate intensity cardiovascular training showed a significant drop in blood pressure.
The bottom line
Boxing training involves punching, footwork, and evasion movements to replicate the boxing sport.
Combining it with other conditioning activities like jumping rope or calisthenics can increase the intensity of each training session.
Boxing can improve your heart health, your body composition, strength, and endurance, as well as lower blood pressure, and help you lose weight.
Boxing can be a great way to exercise and relieve stress, and it’s safe and fun.