What does boxing make you think of? Maybe it’s competitors in a ring with gloves on fighting for lightweight champion. Or the matches you can buy on pay-per-view. Boxing can also be a fitness outlet performed by non-professionals, like you and me! You may be wondering: what are the benefits of boxing?
Most strikingly (no pun intended), boxing improves cardiovascular health. The amount of movement and activity throughout a boxing session will have even fitness professionals breathing heavily and sweating bullets.
If you think about boxing done at a professional level, it consists of frequent matches, or bouts, requiring speed throughout, until the time runs out or a winner is otherwise determined.
Weight loss and fat loss
As a result, boxing is a prime example of high intensity interval training, the benefits of which are discussed in depth on the blog. HIIT training requires you to repeatedly exert bursts of energy for short intervals.
High intensity interval training, or HIIT, is shown to promote weight loss and fat loss, at a greater rate than LISS (low intensity steady state).
Fitness boxing is also a great aerobic exercise that will up your heart rate.
Even if you are an experienced runner, swimmer, biker, etc., after your first ever boxing class your heart will be racing and the fatigue will set in.
However, the more you train, the more you’ll experience measurable results. This can mean you’re able to sustain increased and longer rounds, you require less recovery time, and you can execute harder combinations in the same amount of time.
Whether or not your fitness goal is weight loss, everyone can reap the benefits of some heart-healthy cardio and endurance training!
HIIT training, of which boxing is an example, has also been associated with a decreased risk of heart disease, which can be lifestyle-related or genetic.
Many boxing programs are not strictly boxing, but also consist of some calisthenics, weight room exercises, or basic cardio.
When you book through HOKALI, you will be able to choose the perfect instructor for your tastes and needs and design an individualized plan together! Like having a secretary in your back pocket.
Gain muscle and improve strength
You will find after only a few weeks to a month of consistent boxing, you will see development and definition in your arms, legs, and core.
Paired with fat loss, at the physical level you will have a more toned, lean physique. Boxing is a sport requiring total whole-body strength in your legs, arms, and core.
Beyond just physical improvements, however, you will increase your muscle strength and endurance.
In addition to whole-body strength and stability, you will find your balance and agility will improve too.
Like any other ball sport like tennis or baseball, your hand-eye coordination will improve from having to strike targets repeatedly and quickly.
Other positive effects of boxing include improved stamina, as well as improved bone mineral density.
As it turns out, the force you are exerting through your hands when you box is exactly the type of regime needed to keep those small muscles active and firing at all cylinders.
As unconventional as it sounds, this is why boxing is starting to become a popular recommended training practice among the elderly demographic.
Reduce stress
Have you ever squeezed a stress ball at your desk? Boxing is that, but heightened!
Imagine getting all your frustrating emotions out on the bag! And, you get the best of both worlds.
Training with an instructor safeguards you from injury to yourself or others. In fact, he or she will encourage you to punch the bag as hard as you can.
This leads into some of the best mental health benefits boxing provides.
Physical contact can cause damage to yourself and others and may deter many from taking up boxing in the first place. That’s why it is important to remember that you will be working with boxing professionals, who are experts at keeping you safe and protected.
A popular and well phrased way of putting this is:
“Controlled aggression in a safe environment.”
In addition, boxing and other forms of HIIT training have been shown to reduce both systolic and diastolic blood pressure. Lower blood pressure means a lower risk of heart attacks and strokes.
Inspire confidence
Boxing is a great way to challenge your mind and body and inspire confidence within yourself!
Many wrongfully assume that boxing is a “male only” sport, which cannot be further from the truth! More now than ever, females are taking up boxing for both the mental and physical gains.
Taking up a sport like boxing can definitely boost your confidence in your fitness journey or in your life. It is a test of mental and physical strength and endurance and also requires martial arts style skill and technique.
Additionally, if you are someone who has never set foot in a gym before you can get exceptional benefits from boxing and jump start your fitness journey in a fun and engaging way, far better than exploring a gym membership and testing out all the different equipment.
There are instructors and classes for all levels so that you are sure to find the right fit for you.
Have fun and try something new!
If you are looking for a specific structure of your workout or extra curricular sport, boxing can be done many different ways!
There are coaches who can train you one-on-one, as well as individualized group boxing sessions. It is a very adaptable and versatile sport that allows for many different outlets and forms.
Most of all, it’s enjoyable!
Boxing can be performed solo or with a group.
Boxing is a highly functional sport with total body conditioning and self defense applications.
Working out should be fun and at the end of the day something that you look forward to doing. The health benefits, both physical and mental, are an added bonus.
If you have never stepped foot in a boxing gym before or taken a boxing class, you may not know what to expect: click here for more.
