Benefits Of Boxing To Your Fitness

Why Boxing?

Boxing is a martial art and a combat sport, with some of the best-trained, meanest athletes around. But, you do not need a desire to punch people in the face to take on boxing training. It is a high-intensity, fat-burning, health-enhancing routine that mobilizes your whole body and provides many benefits. It is a great outlet for relieving stress and improving cardiovascular health. So, step up and do your body a great favor by optimizing physical fitness. Boxing training is a rare privilege and a rewarding experience in more than one way.

Boxing used to go by the name of fist fighting, and it pretty much summed up what was going on. Evidence suggests that boxing existed in ancient times, as early as the 3rd millennium BC, although it hardly resembled the sport we admire today. At first glance, being punched over and over again does not show much promise in terms of improving health and fitness, however outlasting your opponent to the bitter end is indeed a tough call. You are about to find out that training for boxing is one of the most effective workouts there is.

Throw a punch

It seems that boxing is making a spectacular comeback as a way to work out. First of all, it is fun, partly due to tools like heavy bags, jump ropes and hooks and jab pads. Furthermore, boxing is engaging and exhilarating, managing to attract a bunch of people who are otherwise not overly keen about working out. More and more athletes realize that boxing helps you defend yourself and improve overall sports performance. A competitive boxing match can be nerve-wrecking and thoroughly exhausting, but hitting a heavy bag is quite a different story. Boxing can melt your stress away and trigger the release of endorphin, the ultimate feel-good hormone. In a survey, beginners claim that they feel happy and fulfilled after spending an hour unleashing their fury onto the poor bag; it is a better alternative to punching holes in walls and make people around you feel your wrath. This is only an inkling of what boxing has in store for you.

Harder, better, faster, stronger

Most importantly, boxing training is a highly-effective workout which is 80% anaerobic and 20% aerobic. Lots of people are getting on the bandwagon and reaping great physical and mental benefits from it. Gyms that nurture the idea of boxing-for-fitness are popping up around the globe and employing training for building endurance, speed, health and strength. It infuses people with a killer combination of different defensive skills and abilities that turns them into well-balanced fighters.

Boxers must be in sublime shape, but weight limitations mean that they avoid bulking up. These prime athletes aim for a lean, athletic body that is the result of intense exercise, conditioning and determination. Boxing training recruits many different muscle groups that are pushed to the limit. It is no wonder that this type of program suits women who are trying to build lean muscles and steer clear of getting bigger.

Learning the ropes

Boxing is a sport which endorses the start-stop form of exercise which includes three-minute rounds of a fight with one-minute recovery periods in between. These dynamics are present in sparing and bag exercises. This type of physical activity is called interval training, you can think of it as a choreographed interval cardio. Namely, it is one of the best ways to boost cardiovascular fitness and health, not to mention it also reduce the risk of heart disease, stroke and high blood pressure. Boxing fitness helps us maintain bone density avoiding medical conditions such as osteoporosis and bone fractures.

Boxing workout represents an explosive and intense routine that is great for the process of burning calories. A 30-minute session of bag punching burns 175 calories, while sparring burns more, around 260 calories resulting in better weight loss and achieving an ideal weight. Most exercises are simple as ABC and run like clockwork, like jumping rope which reduces body fat, while also improving coordination, speed, endurance and footwork. The best thing about this exercise is that you can do it anywhere. Other workouts like heavy and speed punching may require you to pay more attention to the positioning of the body, reducing strain on the joints and reducing injury.
Beginners should keep sessions 10 to 20 minutes long, and gradually increase the time. It is essential to always stay hydrated and well nourished. Finally, find creative ways to motivate yourself. Feel free to share your sculpted body with others, and maybe even monetize your progress and creativity on websites like EyeEm. Keep track of your efforts and results, so that you may adjust them if needed. Training is a mainspring of a healthy lifestyle and a way to be in control and stay at your full potential.



Written by:Samantha Olivier

Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her on Twitter, or in a tea shop. She blogs over at

Warren Bloom