Boxing is a martial art that was practiced before ancient Greece and the original Olympic Games. It was used to train people for performance in the punching art as well as general physical conditioning.
Lately it has become more and more popular as a form of exercise. When people boxing for fitness boxing, they often use a punching bag to avoid physical contact, which can lead to concussions and other injuries. However, boxing for fitness still offers the inherent benefits of boxing.
Typical boxing exercises include movement and leg work exercises to avoid blows, as well as punch exercises on equipment such as heavy bags, speed bags, and focus gloves. Boxing can also be practiced virtually using game systems that have motion sensors.
In addition, many boxing exercise programs include other conditioning exercises such as jumping rope, calisthenics, and running.
In addition to being a great way to improve your physical fitness, exercising is a fun way to challenge your mind and body.
This article lists 6 benefits of boxing, all from science.
Boxers need to be able to perform frequent, high-intensity fights during a training session or boxing match. Exercise is a form of high-intensity interval training (HIIT) and can get your body to endure repetitive periods of intense activity (1).
High-intensity interval training has been linked to a reduced risk of heart disease (2).
Boxing can also improve your aerobic fitness. In fact, one study found that boxer rankings correlated directly with markers of heart health (3).
High-intensity boxing has been shown to decrease body fat and improve overall body composition more than other activities such as brisk walking (4).
For example, a 68 kg person can burn 390-558 calories or more in a 60 minute session when conditioning exercise is included. The number of calories burned depends on the intensity level as well as factors such as: B. Whether you’re hitting a bag or sparring (5).
Even exergaming, where simulated boxing is performed with a gaming system, is effective in burning calories (6).
This can help increase the activity level of people who may be less inclined to participate in a live training session or exercise program. In addition, many people feel more comfortable with a gaming system in hand than with a pair of boxing gloves.
While most people think that the power of hitting comes from the shoulder only, hitting affects the whole body.
A good punch involves pressing the lower limbs against the ground and coordinating the rest of the body to provide power from the punch. Therefore, the lower limbs and core muscles are an essential part of the stroke movement (7).
Boxing is a high-movement activity. It involves coordinated footwork, developing reactive movement strategies to changing conditions, and the muscle strength mentioned above.
All of this helps to improve balance properties. In fact, one study found that a boxing program improved the balance between people recovering from a stroke (8).
Boxing has also been used as a treatment for Parkinson’s disease – a debilitating neurological condition that affects the body’s ability to perform complex movements. As the disease progresses, a person’s risk of falling increases.
In a recent study to reduce the risk of falls and improve balance in people with Parkinson’s disease, boxing exercise improved these problems (9).
There is a truly cathartic effect when you relieve your stress in healthy ways, e.g. B. by punching bag or focus glove.
Boxing workouts can vary in intensity during a workout, although most boxing and conditioning programs tend to follow a HIIT protocol that can help relieve stress.
Research has seen improvements in mood among those who practice this type of exercise (10, 11).
Boxing and HIIT training in general have been shown to lower both systolic and diastolic blood pressure and help reduce stress on blood vessels.
Elevated blood pressure is a precursor to more serious events such as heart attacks and strokes (12, 13).
One study found significant reductions in blood pressure when comparing a HIIT boxing program with a moderate-intensity cardiovascular exercise program (3).
Boxing training is a form of training that involves footwork, punching and evasive movements to simulate the activities of boxing.
It is often combined with other conditioning activities like jumping rope and calisthenics, which increases the intensity of each workout.
Boxing can help improve your heart health, body composition and strength, lower your blood pressure, and aid in weight loss.
Most of all, boxing is a fun way to exercise and reduce stress in a safe and healthy way.