Looking to try something new and unconventional to liven up your
workouts, then PUNCH your way into shape.
That's right, give boxing a
round, or two or three. Boxing has become a fitness craze that breaks up the
monotony of stair climbing to nowhere and typical weight training programs.
Boxing can give you a high-intensity workout that will develop power,
strength, endurance, balance, and confidence, not to mention maybe a title
shot for the World Championship title.
Boxing workouts incorporate traditional moves in the ring but also a
safe alternative to pumping all that iron. The upper body, mainly the torso
and mid-section receives much of the conditioning benefit, especially when
you are doing glove to heavy bag contact. Those gloves alone weigh
anywhere from 12-to-20 ounces.
Yeah, it might not sound like a lot, but after
6 3-minute rounds keep your arms up and the shoulders are screaming
for a break. The added weight in the gloves increases the intensity in the
upper body movements because of the small amount of resistance.
you might think this type of workout is aerobic with all that huffing and
puffing going on, but really it is strictly an anaerobic workout.
A boxing workout can be compared to the H.I.T. philosophy of training.
Boxing is small bouts of high-intensity exertions followed by brief moments
Boxing cross-training also incorporates the ability to improve your
overall conditioning, agility and flexibility by adding basic drills, such as
jump roping, medicine ball drills and interval sprint training. Boxing allows
you to develop new skills.
A boxing workout is much more fun and
motivational then the typical weightlifting on machines or free weights. And,
of course, you will feel the difference in one workout. You will exert more
energy and release all the day's tension from on the job when you hit that
bag as hard as you can.
Merryle Gutierrez, an accomplished aerobics/fitness
instructor at Gold's Gym Naples, Florida, specializing in kickboxing type
classes incorporates basic boxing moves into real fighting combinations
during classes. "I try to keep the moves simple and the intensity very high.
Basic jabs, uppercuts, blocks, cross jabs and some speed bag training too.
This, coupled with aerobic type moves is much more difficult," Merryle goes
on to explain.
"Proper technique is crucial. Execution, style and form are the most
important factors. Combine all these factors together and it will accelerate
shaping and toning. Eye and hand coordination will improve, along with
endurance, strength, fat burning, cardiovascular fitness and all the other
benefits of boxing."
She goes on to say she personally found
adding boxing movements to the upper body along with lower body kicks
makes for one of the most physical classes she ever taught.
Boxing is all about stamina and speed. That's why incorporating
boxing into any training format is going to make your upper body stronger,
help you lose body fat, create cardiovascular endurance and tone your
Richard Council, a Golden Gloves, retired professional
boxer and now Collier County Deputy Sheriff understands the use of boxing
to benefit the body. "Boxing can benefit everyone for strength training,
cardiovascular training and body shaping."
Richard also goes on to say.
"The benefits of using the heavy bag alternating with a speed bag is like
doing a heavy set of bench press super setting a high rep set of flat dumbbell
fly's, the intensity and body shaping are virtually the same."
Using boxing techniques in your personal training can aid you in reducing
body fat, gain cardiovascular endurance, release tension and develop
strength and body shape.
Never boxed before? That's OK. Preparing yourself for the ring is
easy. First, let's work on your stance. Proper stance is crucial to maintaining
stability and for enduring all those rounds. Place either your left or right
shoulder rotated toward the front at a 45-degree angle. Same side foot is at
a 45-degree angle and the hips are square keeping your abdominals tight.
Place your hands face level at your chin, palms facing each other. Keep your
elbows tight to your sides. Always warm up first by doing some jump rope
and shuffling back and forth for about 10 minutes. After your jump-rope and
shuffling back and forth then perform a series of upper body stretches for
your pecs, shoulders and lats.
Now you can stretch for your quads,
hamstrings, and also perform some standing calf stretches.
Now your ready for action. Get your gloves on and start with
some vigorous bag work. This is your opportunity to release the hounds.
Take your aggression out on the bag. This will help aid the release in your
tension. Move on next to the heavy bag.
By using different combination of
moves, like jab, and jab-uppercut you can hit the bag with your
punches. Exerting all your force unto the heavy bag will increase blood
flow and stimulate your cardiovascular endurance.
Hit the heavy bag for three minutes, and if you'd like, incorporate
some interval training. After doing a series on the heavy bag then take off
the gloves and jump rope for three minutes and then get the gloves back on
and punch the bag again.
No workout is complete without the proper cool down. After fully
destroying that heavy bag and getting your heart rate pounding as loud as the
punches you've been administering to the heavy bag, then go through a series
of upper and lower body stretches to lower your heart rate and cool down.
After completion of your boxing workout add abdominal work. Keep
your gloves on for the added resistance and perform some crunches while
punching in the opposite direction you raise too.
Along with working new techniques and skills for your body. Boxing
builds your self-confidence and self-esteem. Boxing can help release tension
and frustration, making it therapeutic. Boxing also helps develop
balance, agility, and works muscles you've never used before.
What do you need?
Wraps: Cloth wraps that cover the knuckles, preventing scrapes and
bruises during bag work. Wraps also support the wrists while hitting the
Gloves: Can't box if you don't have a pair of gloves. There are several
different kinds of gloves on the market, many cost in the hundreds, but those
are worn by professionals. So, you can find a pair for fitness purposes at a
more decent price.
As I stated earlier, gloves could weigh 12 or up to 20
ounces, pending about the investment you make. The Gloves are important. They provide the added resistance and protection from hitting the bag.
Jump Rope: There are leather jump ropes that you can get or 'heavy'
ropes. Heavy ropes or "Power Ropes" as they are called come in different sizes
ranging from 1 pounds up to 4 pounds. These are weighted jump ropes made
of solid rubber with padded handles. The heavier the rope the harder the
Give a 6-week program of boxing techniques and exercises and in
no time you'll be able to take Mike Tyson on, any day. Or at least look
like you can.
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