Boxing has been around for ages but as a form of exercise, it has not enjoyed the same popularity as CrossFit-training or spinning. There was the short-lived Tae Bo trend back in the ‘90s, which turned boxing into a fun aerobic workout, but boxing has mostly stayed within the confines of competitive sports.
Those who are interested in boxing are usually after the brute adrenaline-rush of contact sports or are interested in learning self-defense. But there are boxing benefits that actually impact health, and go beyond just learning the skill of landing physical blows.
Boxing Benefits that Go Beyond Sports
ESPN’s Degree of Difficulty Project has identified boxing as the most difficult sport based on required athletic skills. Even an average boxer will need to develop a high level of strength, agility, speed, endurance, nerve, and hand-eye coordination to stay competitive in the sport. But as a fitness activity, boxing can also help the average person hone the same skills without getting punched in the face.
Boxing is a great, albeit challenging, way to stay in shape and improve your overall health. It might be an intimidating exercise option at first, but it’s well worth the try, especially considering its amazing health benefits.
Improved Cardiovascular Health
A good cardiovascular exercise is one that puts enough stress on your heart and lungs so that they are conditioned to adapt to a higher level of physical activity. In other words, they become stronger. Keeping your heart rate and your respiration level up through cardiovascular exercise is how you “stress” these organs into “toughness.” The punching, kicking, and jumping involved in boxing will certainly achieve that.
Increased Total-Body Strength
Boxing is a total-body workout – it engages most of your muscle groups, and the more your punch, kick, and jump, the stronger your muscles will get. Whether as a sport or a form of exercise, boxing also requires you to perform other strength-training exercises, such as push-ups, planks, and squats.
Healthier Body Composition
This means gaining more muscle mass, improving your muscle tone and strength, and reducing your body fat percentage. As a full-body workout, boxing is an effective exercise to burn a lot of calories and lose weight. But more than weight-loss, it also improves your overall body composition so that you’ll develop a healthier, fitter, and more toned body.
Enhanced Hand-Eye Coordination
Even as an adult, improving your hand-eye coordination remains important; and good hand-eye coordination becomes an even more essential skill for the elderly. This means having good reflexes and fast reaction times. Punching a speed bag several hundred times and sparring with a partner will train you to react quickly and respond accurately, even when your target is constantly moving and changing position.
Reduced Stress Levels
Physical activity is a doctor-recommended way to reduce stress levels. Moderate to intense exercise has been shown to increase endorphins (the feel-good hormone), boost mood, trigger an “engaged meditative state,” and improve quality of sleep.
The physical intensity involved in boxing allows you to have some physical release, wherein you can literally punch and kick your stress away. The physical and mental toll of the exercise will also leave you with very little to zero energy to worry about work, family obligations, or relationship problems. And the physical exhaustion will certainly guarantee a knocked-out sleep.
Boxing at the Gym and at Home
At the gym, you can learn boxing as a competitive sport or to stay in shape/get into better shape. For both options, you’ll learn the basic skills of landing a proper jab, uppercut, and hook; and improve your footwork, speed, agility, flexibility, core strength, and power. Some gyms also offer MMA-style techniques.
Whatever your level of fitness is, you can join a beginner boxing class. Attending a boxing class has the advantage of being physically coached by a trainer and having access to basic boxing equipment. Most boxing classes also provide a pair of boxing gloves and hand wraps. Being part of a group can also help make the activity less intimidating.
If you’d rather do boxing at home, you will have to invest in some equipment, including boxing gloves, a jump rope, a medicine ball, and a 70- to 100-pound boxing bag which you’ll have to hang on a sturdy ceiling beam (or you can get one that already comes with a stand). These items are important for you to be able to perform a complete boxing workout at home, which includes cardio- and strength-training routines and boxing sequences. And then simply look up a home boxing workout routine online.
Benefits of Boxing – Final Thoughts
Boxing as an exercise is usually undervalued. But with its combination of muscle-building, strength-training, and calorie-burning elements, boxing is an excellent way to get in shape and stay in shape.
You will not only lose weight but will also improve your overall body composition. You’ll have better cardiovascular health and hand-eye coordination. It’s a great stress-reliever, and also an effective way to learn discipline. Just the sense of achievement and power you’ll get after a boxing session will encourage you to make other healthier choices in your life.
Whether you join a boxing class or box at home, you’ll soon discover that the activity is a lot of fun. It can be challenging and exhausting, but it will never get boring.