If you are looking for a full-body cardio workout that will get you into the best shape of your life, then strap on a pair of gloves and step into the ring. Rocky Balboa, Muhammed Ali, Mike Tyson, Manny Pacquiao, and Floyd Mayweather make up a shortlist of icons in the boxing world. Duking it out in the ring for the title of ‘The Greatest’, these men all share an inexplicable talent and tenacity many of us have never experienced. However, even if you have no desire to become the next World Boxing Champion, you may still want to consider signing up for a boxing class.
A New Era of Boxing
Boxing boutiques recently have become a popular scene for people from all walks of life. Unlike what you watch on TV, boxing classes deliver a hard-hitting workout without stepping into the ring. Taking you through a series of uppercuts, jabs, and left hooks; boxing classes utilize a heavyweight bag to simulate the fundamentals of a true boxing workout.
Boxing Clubs provide a trainer-led workout, promising to build strength within your mind and body. The intensity of boxing is apparent, even in studio classes. Unique from other studio facilities, boxing introduces the concept of clearing your mind and building confidence through physical fitness. Pushing your body to the point of exhaustion takes determination and resilience, enhancing your mind and spirit.
Read More: 4 Tips for Getting the Most Out of Your Fitness Class
Benefits of Boxing
High Impact Cardio
Boxing is the original HIIT workout. Through dynamic movements like quick steps and jabs, ducking, and hitting, boxing is classified as an aerobic exercise that promises to keep you moving and on your toes the whole time. Quick short bursts of strength and speed mixed into a non-stop routine epitomize the ideal of high-intensity interval training that is sure to leave you huffing and puffing drenched in sweat. An average boxing session that lasts an hour can burn up to 1000 calories. When compared to other cardio staples such as walking (240 calories), jogging (398 calories), and running (557 calories), boxing lays the argument to rest.
Great for heart health and your waistline, boxing delivers unbeatable results in a fast-paced, fun environment. Over time you will reap the benefits of any cardio regime, including endurance, improved heart and lung fitness, a boosted immune system, and increased skeletal and muscular health. Furthermore, you will decrease the risk of developing obesity, hypertension, type 2 diabetes, metabolic syndrome, and other chronic illnesses.
Fat Burning
On top of burning calories like crazy, boxing goes even further, targeting visceral fat tissue. The culprit for stubborn love handles and belly fat, visceral fat tissue potentially poses serious health concerns.
Not all fat is created equally. 90% of fat is labeled subcutaneous. Located just beneath the skin, it comprises the soft cushiony layer you can poke and pull at. The other 10% is visceral fat. Located much deeper in the body, visceral fat is found beneath the abdominal wall surrounding internal organs. Visceral fat produces cytokine proteins (which triggers low-level inflammation) and can lead to heart diseases and other chronic health risks. The nature and design of high impact high-intensity workouts observed in boxing brings together aerobic activity and strength training, which are key in reducing visceral fat around the organs.
Full Body
Boxing is a term that encompasses a whole genre of the sports world and has a rich history. One of its biggest advantages is the full-body engagement and variation. If you’ve ever thrown a punch, you understand the power lies far beyond the fist. As illustrated by Harvard Health Publishing, when you’re in the boxer crouch with a wide stance and knees slightly bent, you’re actively engaging and strengthening your core muscles, back, and legs.
Training sessions incorporate aerobic and anaerobic exercises as well as functional training. At the foundation of a boxing class is speed, footwork, technique, strength, and endurance. TITLE Boxing Club states that their signature workout utilizes the fundamentals of a true boxer’s workout to strengthen and tone your arms, legs, back, core, stamina, and confidence. With every step, punch, and kick, you position yourself to embody power.
Mental Health
Boxing challenges your body’s physical limitations as well as your mental strength. According to the Journal of Clinical Psychiatry, aerobic exercise grants extreme benefits to one’s mental health. The increase in blood flow to the brain and reduction of physiological stress factors are reported as the greatest outcomes. These benefits alone are reason enough to get off the couch and start walking, but why is boxing even better?
Read More: What Effects Does Exercise Have on Your Mental Health?
Few workouts compare to boxing in terms of intensity and concentration. It will take inner strength and willpower to make it through a full class, but you may surprise yourself. Often, individuals are unaware of their full potential until put to the test. Boxing breaks down physical and mental barriers, inviting new opportunities beyond the punching bag. Finally, at the very least, boxing is a perfect excuse to punch something. Now more than ever is stress piled on. Nothing lets off a little steam better than good sweat and a few hard punches. A 2014 study from the Japan Journal of Physical Education, Health and Sport Sciences agrees. Results show, boxing induces the same physiological effects as a runners high, promoting relaxation and improving individuals overall mood.
If You Aren’t Already Convinced…
Boxing can improve your hand-eye coordination, reaction time, and safety. Advancing the relationship between your brain and muscles can make you more alert and graceful when navigating day-to-day life. Additionally, boxing teaches self-defense moves and proper attacking techniques.
A Typical Boxing Class
TITLE Boxing Club offers multiple types of classes, each offering a different style and approach to boxing. Despite the different styles, all follow a uniform program.
- First, the warmup involves a series of cardio drills and stretches to prep the body.
- Transitioning to the workout, a series of short rounds incorporate high-intensity drills followed by a period of active rest to keep your mind and body engaged.
- To end the session, trainers lead the class through a rigorous abdominal workout, sculpting your core.
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