For a general way of keeping fit you’d be hard pressed to find a more fun and effective workout than a boxing session.
What makes boxing so effective?
Boxing itself is tough enough. It is a full body workout that encompasses all the major muscle groups from the pecs, lats, shoulders and triceps, down through the trunk (abdominals, obliques) and last but by no means least into the legs (quads especially, hamstrings, glutes and calves).
The variety of training methods within boxing facilitates the ability to train all energy systems. Technique work such as shadow boxing is very low impact and endurance based and people new to boxing will burn a lot of calories as well as mental energy as they get to grips with the movements and techniques of the sport.
Bring in the bag for intensity
Boxing becomes more intense when you begin introducing bag and pad work into the mix. Punch bags typically weigh anywhere from 70lb upwards and punching one for between 1-3m will quickly elevate your heart rate as well as build strength, muscular endurance and muscular co-ordination. Bags can be used in your home so you can train alone and this is ideal if you don’t have lots of space or money for dumbells, barbells and benches. You just need your gloves, your bag a timer and off you go.
More of a social trainer?
If you enjoy a more social aspect to your training, many gyms run boxing classes. Most boxing classes will include a warm up of skipping, shadow boxing and body weight movements followed by bag and pad drills usually with partners and finishing up with fitness and ground work. Pad work with a partner is fun and the ideal pad man will get you to use your feet a lot whilst also drilling combinations which will increase lactic build up in both the legs and upper body which is great for body composition goals.
Take it a step further!
For those who want to go a step further, donning the head and mouth guard for sparring will provide the ultimate workout, where all elements of strength and endurance will be required in order to get the better of your sparring partner.
As well as the energy systems work, boxing also improves hand eye co-ordination, balance, timing and rhythm. The rotation required to throw punches correctly means there is a ton of abdominal work involved too which is never a bad thing when looking for that perfect beach body. It’s also an incredibly good stress buster and there’s no better way to forget the frustrations of daily life than by pounding the pads or bags for an hour.
Interval work on the bags and pads combined with body weight conditioning movements such as burpees, bear crawls, squatting and press ups provide an intense calorie burning workout in which participants can expect to burn upwards of 500 calories in an intense and fun filled session.
The fact that it can be contact or non contact means it appeals to absolute beginners all the way through to more seasoned boxers, so no matter your level of ability, you can still enjoy a punishing but enjoyable workout followed by an EQ nutrition EQ Nutrition Elite Protein shake to give you all the nutrition you need to recover optimally.