You might think that boxing is reserved for tough, bulked-up
cage fighters, but the punch-and-jab sport is also one of the most effective,
comprehensive total body workouts you can choose. Boxing is a high-impact,
versatile sport that delivers big results in both calorie burning and strength
training. The range of boxing styles ensures that you can find a routine that
will work for your fitness abilities and goals, especially if you are hoping to
blast fat and lose weight.
Boxing Basics
All forms of boxing involve simulation of hand to hand combat in
which you rely on a series of punches, kicks and dodges to protect yourself and
engage your opponent. Boxing combines high-paced cardiovascular exercise with
strength training that tones and builds muscle in your upper and lower body.
Professional boxing takes place in rings, but fitness boxing may take
place in studio classrooms with or without any additional equipment. Once
you've worked with a trainer to establish proper technique, boxing easily
translates to a simple home workout that doesn't require much more than space
in which to move around.
Boxing and Weight Loss
Boxing relies on constant motion. From dodging and ducking to
jabbing and punching, your body is constantly on the move. The never-ending
motion revs up your heart rate and burns calories -- the key to weight loss.
The precise number of calories burned depends on your weight, the style of
boxing and the intensity of your workout, but an average person can expect to
burn at least 350 calories in an hour of boxing. A boxing class specifically
targeted to weight loss can help you burn even more, exceeding 600 to 800
calories in 45 minutes, according to fitness author and personal trainer Ross
O'Donnell. Boxing also requires engaged core, upper body and lower body
muscles. Toning muscles increases your lean muscle mass, which increases your
basal metabolic rate, or the rate at which your body burns calories for its
normal body functions. Higher resting metabolic rates translate to a more
efficient system of fat burning, which facilitates weight loss.
Types and Styles
Professional boxing training is distinct from boxing for weight
loss. Professional training focuses on form, accuracy, and strength while
fitness boxing focuses on sustained elevated heart rates for optimum
fat-burning. Fitness or cardio boxing typically involves a brief warm-up of
jump rope or jogging, followed by drill circuits lasting three to four minutes
each in which you repeat sets of particular conditioning moves, like walking
lunges, standing crunches, or jump squats, and boxing moves, like punching
combinations or partnered sparring. Kickboxing incorporates more lower body moves
than boxing, so if you are looking for extra lower body toning, kickboxing may
be the right option. If you want to box at home, one option is to invest in a
weighted, suspended boxing bag to simulate the act of sparring with a partner.
You can also perform a boxing workout at home with no equipment, though a
mirror is helpful for ensuring you maintain proper form to burn the most
calories.
Who is Best Suited for Boxing
Boxing is a high-intensity workout, and incorporating adequate
resting periods is essential for preventing injury and allowing your muscles
time to recuperate. If you are a beginner, incorporate one cardio boxing class
into your routine per week to start, and increase to two or three weekly
classes after you've increased your stamina and strength. For weight loss,
three aerobic boxing classes per week, with rest days in between each, allows
your body adequate recovery time without sacrificing results. Boxing is
particularly well suited for individuals with decreased lower body mobility as
a majority of the movements can be performed using only the upper body. Boxing
may also be a source of stress relief for people who are looking for an outlet
for anxiety or aggression.
