6 Health & Fitness Benefits of Boxing
Being punched over and over is not a very healthy pursuit, but if you can avoid being hit too often, training for boxing provides an effective workout. The tools used for boxing training such as heavy bags, jump ropes and hook and jab pads provide a fun, interesting and challenging workout that can increase many aspects of your fitness and positively affect your health.
Health & Fitness Benefits of Boxing
1. Improved Total-Body Strength
All that punching, kicking, and jumping requires a surprising amount of strength. Think about it – most professional heavy bags weigh at least 100 pounds. During a boxing workout, you may punch or kick a bag hundreds of times, requiring your upper body, lower body, and core to engage as you make contact with the bag. Plus, most boxing gyms incorporate other strength training moves into a boxing workout. For instance, when I took a class at a local 9Round, I did squats, pushups, planks, and weighted medicine ball exercises all within the context of my fast-paced 30-minute circuit workout.
2. Build Strong Bones and Ligaments
Resistance training strengthens your bones and reduces the progression of osteoporosis. In boxing, focus pads and punching bags provide resistance as does your own body weight when you perform pushups, pull ups, lunges, burpees and various other exercises. Your joints, tendons, and ligaments will also get stronger in response to working against resistance. Using your bodyweight as can also help you maintain or increase your lean muscle mass which is absolutely critical to keeping your metabolic rate burning at maximum capacity. This is of utmost importance if you are trying to lose body fat.
3. Manage Stress
There are healthy and unhealthy ways of coping with stress. Fortunately, boxing is a good way to vent your frustrations and a healthy method of stress management through exercise. It not only has positive effects on your physical health but also on your mental and emotional health. It’s a safe way to let loose and release your tension, helping you feel relaxed and calmer afterward.
4. Better Weight Management
Boxing drills include high-energy activities. The type of burn will help prevent calorific surplus. Combined with proper diet, boxing can certainly aid you in achieving that much sought after “ideal weight.”
5. Upper Body Cardio
Most cardio exercises focus on the lower body such as running, cross trainer, hill runs and sprinting. Boxing is a really great way to give your upper body a cardio workout and sculpt and tone your upper body too.
6. Better Hand-Eye Coordination
Hand-eye coordination is really important to maintain total health and it plays an important role in a person’s motor skills. People who have good coordination will often have faster reflexes which will help when you are older because your coordination starts to slip. This could lead to falls. Boxing will help hone your hand-eye coordination. When you are punching a speed bag or sparring with a partner, you need to be able to see the target and hit it while it is moving around. Practice makes perfect and your coordination will improve pretty quickly.