Over the years, boxing has been widely enjoyed either as a recreational activity or a fitness routine, serving many different purposes for people across all walks of life. Although being one of the most physically demanding sports, if you can make it through that rigorous boxing workout, you will be rewarded with health benefits such as a
You can improve your physical fitness while also challenging your mind and body by practising boxing. If you need to go the extra mile in your boxing routine, add callisthenics, running, and a skipping rope.
Read on to discover some of the most popular, evidence-based benefits of boxing for fitness!
Training sessions and boxing matches require boxers to perform high-intensity activity frequently. HIIT (High-Intensity Interval Training) is a form of high-intensity exercise that can force your body to sustain intense bouts of activity repeatedly, which has been shown to decrease the risk of heart disease. In fact, research indicates that boxer rankings are directly related to markers of heart health.
Promotes Weight Loss
Research shows that high-intensity boxing workouts can improve body composition better than other activities, for example, brisk walking. In a 60-minute session, a 150-pound (68 kg) person can burn 390-558 calories or more, depending on whether conditioning exercises are included. Depending on your intensity level, as well as whether you are sparring or hitting a bag, the number of calories you burn will vary.
You can burn calories even when you play exergames, which are technology-driven physical activities that require participants to be physically active or exercise in order to play the game. Participating in an online or live training program for boxing may help people who may not be inclined to exercise to increase their activity levels.
Strengthens Your Entire Body
The act of throwing a punch requires the entire body, contrary to the common belief that punching power only comes from the shoulder. In order to deliver power through a punch, the lower limbs must press against the ground and the rest of the body must coordinate with it. Punching is, therefore, a significant movement of the lower limbs and the core.
Improved Body Balance
Boxing requires coordinated footwork, the ability to react quickly to changing conditions, and muscular strength. All of these contribute to developing body balance. A study found that people recovering from a stroke had improved their fitness levels and body balance after participating in a boxing program.
In addition, boxing has been proven to be an effective way of treating Parkinson’s disease which is a neurological condition that weakens the body’s ability to move efficiently. Researchers observed that boxing training decreased the risk of falling and improved balance scores in Parkinson’s disease patients.
The act of punching a bag or focus mitt can deliver a powerful, cathartic effect. Although boxing training and conditioning programs generally follow a high intensity interval training protocol, which can be stress-relieving, the intensity can vary throughout a workout. These types of exercises have been shown to improve mental health among those who practice them.
Reduces Blood Pressure
Heart attacks and strokes can be caused by high blood pressure. Boxing and high-intensity interval training, generally, have been shown to lower systolic and diastolic blood pressure, resulting in less pressure in blood vessels. When a HIIT boxing program was compared to a moderate intensity cardiovascular training program in a recent study, a significant reduction in blood pressure was observed.
Boxing is undoubtedly one of the most effective workouts that you can get yourself indulged in – it gives you a full-body workout and a lot of fun along the way. So, if you’re looking for something new or just need a little push to check out the best gym in Dubai, you’ll not only be doing your body a favour but your mind as well. An excellent starting point would be to take it slow, master the basics, be coachable and have some fun! Everything else will naturally fall into place.