When you’re short on time in your fitness routine, fitness boxing may offer a solution. This heart-pumping workout routine not only burns a lot of calories but also helps you to achieve the recommended two and a half hours of aerobic exercise that you should be doing on a weekly basis. With fitness boxing, you’ll also reap strength-training however this is dependent on the specific routine that you perform.
Fitness boxing workouts can be done with or without a bag. In addition, they can also incorporate free weights as well as other equipment. Fitness Boxing routines are more than what you see on a televised match. While still based on martial arts-inspired movements, the variations in this exercise can offer challenges for all fitness levels – from beginning to advanced.
Unlike traditional boxing, which requires you to spar with an opponent, fitness boxing has no risk of head trauma or massive blows to other parts of your body as this aerobic activity only involves throwing punches on the air or the punching bag – usually in a class where ‘boxers’ follow the leader.
What are the benefits of fitness boxing?
Fitness boxing has many health benefits. One of these is strength because as you’re swinging your arms around, as well as moving the muscles of your arms and shoulders, you’re increasing your upper-body strength. When you’re in the boxer crouch, having adopted a wide stance and have your knees slightly bent, you’re strengthening your core muscles as well as those in your back and legs.
Fitness boxing is also a fantastic aerobic exercise. This type of exercise gets your heart pumping. In addition, this type of exercise assists with lowering the risk of:
- High blood pressure,
- Heart disease,
- Stroke, and
Aerobic exercise can also help to strengthen bones as well as muscles, burn increased number of calories, as well as lift mood. Aerobic activities can also elevate your endurance, which assists you to climb a flight of stairs or, alternative, walk increased distances.
A big plus factor is that aerobic exercise is related to certain brain functions being improved. Boxing, in particular, is famed for improving eye-hand coordination. This is especially true if you’re sparring on a bag, hitting targets which are padded or just “shadow” boxing. Studies show attempting to hit a target with your hands helps with improving eye-hand coordination. This action possibly makes you feel more alert and attentive. Improved hand-eye coordination may also translate into an easier time picking up a pill or a pen.
Fitness boxing builds better balance if you are able to stand while doing it. As you’re changing your position and challenging your balance while you’re doing fitness boxing the more you perform this activity, the better your balance becomes.
How do you get started with fitness boxing?
The first thing that you need to know, when you get started with fitness boxing, is the basic boxing stance.
The basic boxing stance is an easy position for beginners to attack from and defend easily. You’re well covered in this position with both hands ready to easily attack. Fitness boxers who are more advanced will use different boxing stances for more complex body movements as well as counter-punching opportunities. Here’s a ‘blow-by-blow’ on how to get into this stance:
- Make sure that your front toe and back heel are on the centre line. Your dominant hand must be at the back. If you are right-handed, put the right hand at the back.
- Your weight must be evenly distributed across both legs and your knees must be slightly bent.
- Ensure that your feet are diagonal, little wider than shoulder-width apart. Your back heel must be raised.
- Keep your elbows down and your hands up.
- Maintain your head behind your gloves, your chin slightly down so that your eyes see over the gloves.
Now that you can see the fantastic benefits of fitness boxing in terms of maintaining your health, the time is ripe for you to get on down to your nearest gym and check out the timetable for the next fitness boxing class.