Whenever we hear boxing the first thing that comes to our mind is punches and striking using upper body strength, but boxing is not just striking or muscle strength. Boxing training workouts improves agility, endurance, enhances body reflexes such as ducking, blocking, and parrying etc. The striking power for punching is generated from legs and core. Boxing workout helps in conditioning your body by burning fat and building endurance.

Workouts involving boxing have produced amazing results for all age groups and you can gain amazing results too. Let's highlight the advantages of boxing training for physical conditioning.

Mainstream Exercise with a Pop of Accessibility and Popularity

Since cardio interval training is so versatile and effective, it has become a popular trend in fitness. Interval training is a common component of fitness programs and classes, offering participants thorough exercise. Its ability to accommodate individuals of various fitness levels makes it so popular.

Why Boxing Training?

FITNESS BOXING

Although boxing has historically been linked to sparring, many fitness classes now incorporate boxing-specific training methods and combinations into a more approachable workout regimen.

Boxing is a fun, enjoyable, and satisfying activity to help you feel better about yourself. You can meet others passionate about the same things you are by boxing. How to get started with boxing

This is the ideal exercise if you want to incorporate some cardio into your strength-training regimen that will also keep your mind active (many people find the treadmill or stationary bike boring).

Boxing Improves Cardio Fitness

Boxing requires the full body to move. It's excellent for training because it requires you to concentrate on several different things, like keeping on your toes, maintaining stability, using your core muscles, generating power while throwing a jab or cross. Boxing is a fantastic way to burn calories as an enjoyable substitute for conventional cardio exercises like sprinting or HIIT workouts.

Boxing Work Multiple Muscle Groups

In training, your fists contact the punch bag or your sparring partner, but your arms are the source of all power. Your arms will get a great workout when you throw punches, but which specific upper body and arm muscles do boxing work?

When you are training for boxing you will include exercises targeting biceps, forearms, triceps along with shoulder, traps and core muscles. Gradually, you will develop upper body strength that can generate impact with every punch or strike.

Improves Heart Health

150–200 minutes a week of moderate-to-intense exercise.

90 to 180 minutes a week of intense physical activity.

A combination of moderate- and vigorous-intensity exercise.

TIPS TO GET STRATED

THE BENEFITS OF CARDIO BOXING TO TRY

Warm-Up

Before starting with any boxing workout warming up is utmost necessary to prevent injuries and muscle tears.

Skipping: 1 minute of skipping with 10 seconds of rest. Repeat for 10 rounds to complete warm up routine.

Exercises:

• Shadow Boxing: Start with Shadow Boxing, six rounds, 60 sec work & 20 sec rest. Every round, switch between the southpaw (left-handed) and orthodox (right-handed) positions. Concentrate on remaining calm and moving quickly.
• Punching Bag Strikes : Six rounds of 60 sec each, separated by a 20 sec break. Alternate sides with each round. Focus on keeping your shots long until you come in close. Change levels, vary the speed and power of your punches, and add freestyle combinations in each round.
• Sit Ups: Challenge yourself by performing 3 sets of 20 reps of pike sit-ups with 30 sec rest in between sets.
• Leg Raises and Russian Twist: One set of 20 reps leg raises after pike sit ups along with 20 reps of Russian twist will complete your boxing workout session

Cooldown

Three rounds of dynamic stretches will help you cooldown and relax your muscles after the intense workout.

Prerequisites:

Gear you need -: A moderate weighted punching bag or a partner wearing concentration mitts, hand wraps, a skipping rope, boxing gloves, and comfy clothes and footwear are required.

CONCLUSION:

Imagine yourself entering the gym for the first time for a boxing workout stepping on a voyage that will change not just your physical appearance but also your whole perspective on life as soon as you wrap your hands and put on your gloves.

If you're interested in boxing for its health benefits, you should understand the fundamentals of the sport, warm up and cool down correctly, begin gradually, and maintain a proper diet to reap the benefits of boxing workouts.