The beginner’s guide to boxing

Hello team! Are you interested in learning how to box? Have you always wanted to explore a fun, high-intensity sport but have never known where to start? Keep reading to discover the Beginner’s Guide to Boxing!

Boxing is an engaging and rigorous sport that incorporates martial arts, cardio, HIIT (high-intensity interval training), and very high level, technical skill.

It is a test of both physical and mental endurance, but also a great way to have fun and meet people!

If you are only familiar with boxing in the context of professional fighting, then read on!

Boxing can be a great way to burn calories and fat, while promoting heart health and muscular endurance.

Like swimming, boxing is also an excellent form of cross-training, and an activity definitely worth adding to your current fitness rotation.

Beginner man learning how to box

Do I train in a gym?

Boxing can either take place in an indoor gym equipped with hanging bags, or outdoors, with striking pads. Generally speaking, most formal boxing classes will take place in a studio, similar to a yoga or dance class; however, if you hire a private coach, he or she may be able to come to you.

What do I need to start boxing?

The basic requirements to start boxing are: wraps and gloves. Wrist wraps are a must to help protect the little bones in your wrist. They are very reasonable and easy to learn how to put on. Most beginners go for 14- to 16- ounce gloves. The best thing to do is seek out a coach or fight shop worker to find the best fit for you.

Boxing is a sport you can perform barefoot, and it is actually highly advised to do so as you may be kicking bags and want to stay light and nimble on your feet.

boxing San Francisco

What skills do I develop in boxing?

Skills include agility, speed, coordination, and muscular and cardiovascular strength and endurance. It basically checks off all the boxes as a fitness activity!

Though boxing alone is a fantastic all-in-one sport, many choose to add boxing to their regular weightlifting or cardio routines.

In addition to this, high-intensity interval training (HIIT)  promotes weight loss and fat loss more than “LISS” or low-intensity steady state cardio on its own.

While boxing, you are activating different muscle fibers and tissues and varying your heart rhythm. 

In an experiment conducted with adults doing 30 minutes of both HIIT and steady cardio, researchers found that HIIT burned 25-30% more calories than any other form of exercise.

Also, your metabolic rate lasts longer after a HIIT exercise. Some research also reveals that HIIT forces your body to burn fat over stored carbohydrates for energy.

Like any other sport, boxing is a great test of mental strength and a way to build confidence in yourself!

Boxing is a great way to battle stress by helping you to stay focused on the objective at hand. It depends hardwork and discipline to succeed.

Is boxing a contact sport?

A contact sport is a sport that requires you to physically engage with another person. Examples of contact sports would be football, wrestling, or jiu jitsu. The answer is: it depends. Contrary to popular belief, boxing can easily be adapted to be a no-contact sport so that you can feel safe and stay injury free!

It is very likely that you will be hitting a stationary bag or working with an experienced coach who holds the pad.

This is especially true at the beginner level. Any reputable boxing gym will prioritize safety and will not put you in a dangerous or compromising situation. Practicing with a bag as your target is the safest and also most guaranteed way to practice technique and learn the moves.

Beginner's guide to boxing

Boxing techniques: Stance

This can also be referred to as guard. Your guard or your stance is the first and most critical step in boxing. When you stand, your feet should be about shoulder-width  apart with you leading foot pointing straight forward.

A boxing stance helps you advance forward and backwards, to step in or retreat. Picture the typical boxer image you conjure in your head — a light, springy and bouncy step that’s almost too quick to track!

Punching hands

Keep both hands on guard in front of your face while you’re in the stance.

This is very necessary to protect your face at all times. This is a defensive and offensive position that allows you to anticipate incoming punches and also be ready to send a:

Jab, straight, hook, or uppercut

These are the four fundamental types of punches or attacks from standing.

Next time you watch a boxing match, pay attention to the sequence and order of the punches and how very high level boxers expertly combine the four together into a smooth series. 

As far as technique is concerned, one of the next most important elements of boxing is punching form.

Your punching form is the foundation of the sport. Like the expression goes, “I fear not the person who has done 10,000 punches once, but the person who’s done one punch 10,000 times.”

Establishing a technical and well trained punch will help you be on your way towards becoming an amazing boxer!

In further articles, we can dive more in depth into more details involving the technique and what to look out for!

If you are about to embark on your first boxing session, don’t worry: the instructor or leader will make sure you are well acquainted with the terminology so you are not overwhelmed!

Still not convinced? Sign up with HOKALI and book your sessions with a boxing coach. It’s that simple!

As the saying goes, you’ll miss 100% of the shots you don’t take, so now is the perfect time to start perfecting those shots — or punches, if you will!

Wanna know how to stay motivated while exercising? Check out this blog post! 

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