Have you ever witnessed the sheer intensity of a boxing match? The relentless flurry of punches, the strategic footwork, the constant dodging to avoid getting struck in the face – it's a spectacle that demands peak physical prowess.
Boxing isn't just a sport; it's an art form that pushes your limits in terms of stamina, strength, and endurance. To thrive in the ring, you must be finely tuned and conditioned, ready to endure round after round of intense action.
Recently, I suggested to one of my clients – a former rugby player looking to reignite his fitness routine – to try boxing twice a week for a month. I outlined the numerous benefits he could expect from these sessions, and his response was a resounding "why not?"
If you're someone who's accustomed to structured training regimens, whether it's football, swimming, tennis, or hiking, and you're not particularly fond of high-intensity workouts, then boxing might just be the challenge you've been seeking. But make no mistake – it's tough.
From the occasional headache to feeling queasy or experiencing shaky legs – although, let's be real, that's just a joke – boxing will push you to your limits and beyond. But therein lies the beauty of it – in the struggle, you'll discover a newfound level of fitness and resilience. So, gear up and get ready to embark on this exhilarating journey.
Alright, let's dive into what makes boxing such a hit in the fitness community!
At its core, boxing is more than just a sport – it's a full-body workout that combines cardio, strength training, and agility all in one exhilarating package. From jabbing and weaving to throwing powerful punches, every move engages multiple muscle groups, giving you a killer workout from head to toe.
But what sets boxing apart and makes it so popular among fitness enthusiasts?
Well, for starters, it's a dynamic and constantly evolving activity that keeps you on your toes – both mentally and physically. There's always something new to learn, whether it's perfecting your technique or mastering a new combination.
Plus, boxing offers an incredible outlet for stress relief. There's nothing quite like letting loose on a punching bag after a long day – trust me, it's incredibly cathartic! And the best part?
You'll walk away feeling not only physically exhausted but mentally refreshed and empowered as well.
But perhaps the biggest draw of boxing is its inclusivity. Whether you're a seasoned athlete or a total newbie, there's a place for everyone in the boxing community. From group classes to one-on-one training sessions, there's no shortage of options to suit your skill level and preferences.
So, if you're looking to shake up your fitness routine and unleash your inner warrior, boxing might just be the perfect fit. Get ready to sweat, challenge yourself, and discover a whole new level of strength and confidence.
Â
Let's break down the essence of boxing:
In a typical boxing session, you'll delve into the fundamentals, starting with
The correct stance,
The Guard,
Foot positioning.
From there, you'll learn the basic punches and defensive manoeuvres like slips and rolls.
Here's your guide to the essential punch types and defensive techniques:
Let's break down the ins and outs of boxing, starting with the fundamental techniques and their benefits.
First off, let's talk about the basic punches and defensive moves you'll learn in a boxing class:
Boxing Drills - The Straights:
These include jabs and crosses, both delivered in straight lines.
The jab, thrown with your front hand, helps measure distance and set up power shots.
The cross, on the other hand, is a power shot thrown with your back hand, utilizing hip rotation for maximum impact.
The Hooks,Â
whether thrown from the front or back hand, hooks target the head or body and pack a powerful punch. Proper hip engagement is key for generating power and avoiding injury.
The Uppercuts,
these sneaky shots, delivered from either hand, aim to strike under the chin or to the body. Again, hip movement is crucial for generating power and maintaining proper form.
In addition to offensive techniques, there are essential defensive moves to master:
The Slips:
 A quick head movement to evade punches or set up counterattacks.
The Roll:Â
Boxing rolls are defensive moves typically used to avoid hooks thrown by your opponent in a match or while practicing with your partner in my Small Group Boxing Class.
Joe Frazier was well known with his elusive head movements specially rolling under the punches.
When rolling - bending the knees to duck underneath punches, move your head just enough to avoid contact as if the punch just brushing the tip of your hair, missing it by not even an inch.
The Parry:Â
Deflecting away a punch or Parrying in Boxing is to redirect incoming punches to minimize the 0impact. it also leaves your hands free to counter.
What are the benefits of boxing?
Now, let's explore why boxing has become such a beloved fitness activity:
Boxing Workouts & Muscle Engagement:Â
Holding your hands up not only works your upper body but also engages your legs, providing a comprehensive workout from head to toe.
Cardiovascular Benefits:Â
Boxing is a powerhouse for cardiovascular health, engaging both aerobic and anaerobic energy systems. Whether you're throwing punches or dodging blows, you're giving your heart and lungs a serious workout.
DOMS - delayed onset muscular soreness:Â
Don't be surprised if you wake up feeling sore the day after your first class – it's a sign that you've worked hard and challenged your muscles in new ways.
So, whether you're a seasoned athlete or a newcomer to the fitness scene, boxing offers a dynamic and effective way to boost your overall health and fitness levels. Lace up those gloves and get ready to punch, dodge, and sweat your way to a stronger, fitter you!
Â
boxing can enhance stability and motor skills, based on recent studies:
Parkinson's Disease:
A study published in BMC Neurology explored the impact of boxing therapy on individuals with Parkinson's Disease. The results were promising after participating in twice-weekly boxing sessions, there was an impressive 87% decrease in self-reported falls per month per participant.
While the study had some limitations, such as self-monitoring by participants, it suggests that boxing may indeed help improve balance and stability, offering hope for those with neurological conditions.
Stroke Rehabilitation:
There were some researches done on some groups of individuals who were survived from strokes, in which showing improvements in bilateral punching time and balance functions after only 8 weeks of boxing sessions involvement. This suggests that boxing, whether in-person or virtual, can play a significant role in enhancing motor skills and stability among stroke survivors.
These studies highlight the potential of boxing as a therapeutic intervention for improving stability and motor functions in individuals facing neurological challenges.
Whether it's for Parkinson's Disease or stroke recovery, boxing shows promise as a dynamic and effective tool for promoting physical and cognitive well-being.
Â
Positive impact on mental health:
Stress Relief:
Personally, I found boxing to be incredibly effective in relieving stress. Just like any other form of physical activity, boxing has the power to uplift our mood and alleviate tension.
Research Insights:
There are studies focused on boxing as a mental health intervention, these concluded that non-contact boxing exercises, often found in group fitness classes, significantly reduced symptoms of anxiety, depression, PTSD, and negative symptoms of schizophrenia.
Cathartic Release:
There are also studies that highlighted boxing's ability to provide a cathartic release of anger and stress, leading to improved mood, self-esteem, confidence, concentration, metabolic burden, strength, and coordination. boxing is akin to both physical and mental meditation rolled into one. When you're boxing either in the ring or training with your partner, you're fully immersed in the present moment, focusing on your breathing, technique, and combinations. It offers a moment of pure escapism from the stresses of everyday life.
Â
Overall, boxing isn't just about physical exertion; it's also a powerful tool for nurturing mental well-being. Whether it's punching away stress or finding solace in the rhythmic flow of movement, boxing has the potential to uplift spirits and promote a sense of inner calm.
Â
why boxing is an ideal fitness choice for those with busy schedules, along with some important considerations for certain groups:
Time Efficiency:
According to research being too busy or stressed by work are among the top reasons people cite for not exercising. The boxing classes I attended as part of this challenge were only 45 minutes long, with a quick 5-minute cooldown post-class. This means you can squeeze in a full-body workout and be in and out in under an hour, making it perfect for those hectic weeknights when time is of the essence.
Now, let's address some important considerations:
Inclusivity:
People from all walks of life and with various conditions can participate. The key is communication with your instructor so they can tailor the workout to suit your abilities and ensure you get the most out of your session.
Common Mistakes
Rushing:
The biggest and the most common mistakes that newcomers make is they often rush their progress. Some may try to hit too hard too soon, relying solely on their arms and becoming frustrated when progress seems slow. It's important to remember that boxing is a skill that takes time to master. Patience is key, as there's always more to learn and improve upon. So, take it slow, focus on technique, and enjoy the journey of mastering this empowering sport.
it is completely normal as you are trying a new skill but t’s good to take your time, learn the art of boxing.
Preparation for Boxing Class:
Let's break down how to best prepare for a boxing class and establish an ideal training schedule:
Hydration:
Ensure you're well-hydrated before class to optimize energy levels and performance. Aim for 5 ml of fluid per kilogram of body weight within an hour of the class. Electrolytes can help retain the fluids you drink.
Nutrition:
Fuel your body with carbohydrates, which are essential for high-intensity workouts like boxing. Have a pre-workout snack containing carbohydrates and a source of protein, such as a bagel with peanut butter, overnight oats, yogurt with granola, a cereal bar with fruit, or a smoothie, about 1-1.5 hours before class.
Hand Wraps:
Invest in hand wraps and practice wrapping your hands properly before class. These wraps protect your hands, wrists, knuckles, and thumbs when wearing boxing gloves.
Nail Care:
Trim your nails short to ensure a tight grip when punching and to prevent injuries.
Overcoming Nerves:
If you're feeling nervous about attending your first class, observe a few classes beforehand to familiarize yourself with the instructors' styles. Remember, everyone starts from the same place, so don't feel intimidated. Enjoyment is key, and skills develop over time with practice.
Ideal Training Schedule:
For regular attendance at boxing classes, consider integrating the following into your weekly routine:
Boxing Classes:
Aim for two weekly boxing sessions to maintain consistency and progress in your skills.
Strength Training:
Include two strength training sessions per week to complement your boxing workouts. Focus on exercises that improve overall strength and endurance, such as squats, deadlifts, and rows.
If you are interested, below is a sample full body workout emphasizes on compound exercise to develop some strength.
Exercise | Sets | Reps | Intensity (Weights) | Rest Time |
|---|---|---|---|---|
Dumbbell Goblet Squat | 3 | 10-15 | 70-80% of max | 90 sec |
Dumbbell Walking Lunges | 3 | 20-30 | 65-75% of max | 90 sec |
Cable Lat Pulldown | 4 | 10-15 | 75-80% | 90 sec |
Dumbbell Single Arm Row | 2 | 12-15 | 70-75% | 60 sec |
Barbell Bench Press | 3 | 8-12 | 75-85% | 90 sec |
Push Ups | 3 | AMARAP | 80-90% | 90 sec |
Seated Dumbbell Shoulder Press | 2 | 12-15 | 70-80% | 60 sec |
Elbow Plank | 4 | for time | 90-100% | 60 sec |
By following this balanced training schedule, you can maximize the benefits of boxing while ensuring overall fitness and well-being. Remember to listen to your body, stay consistent, and enjoy the journey of improving your skills and fitness level.
In Summary:
Preparing for a boxing class involves proper hydration, nutrition, hand protection, and overcoming nerves. An ideal training schedule includes two weekly boxing sessions, two strength training sessions, and optional activities to enhance overall fitness.