It’s no surprise that boxing workouts have grown in popularity throughout the years. They provide a winning blend of high-intensity aerobics, exciting music, and stress-relieving punches.
What’s the best part? You do not need to fight for 12 rounds in the ring.
There are numerous studios where you may try out boxing workouts. According to industry estimates from market research firm IBISWorld, there were more than 3,000 boxing studios as of 2021 in the U.S., with the number of studios increasing 1 percent every year on average since 2017.
What Exactly Is a Boxing Workout?
Fitness boxing is often distinct from boxing as a sport (though both certainly provide a workout). Instead of taking punches in the ring, a fitness boxing session mainly consists of throwing punches at a punching bag or the air (known as shadowboxing).
According to Harvard Health, this method provides the health benefits of a traditional boxing workout while avoiding head damage.
Boxing workouts are diverse, but they are frequently held in group workout settings. You can either perform a sequence of punches (known as combinations) to music, like in an aerobics class, or you can alternate rounds of boxing with traditional strength workouts.
You’ll receive a challenging cardio workout whether you’re battling with a boxing bag or shadowboxing.
“Being able to move your arms and feet takes up a lot of energy, so the first advantage that comes in when you first start doing that kind of training is getting into better cardio form,” explains Osric S. King, MD, at the Hospital for Special Surgery in New York City.
In reality, research suggests that aerobic capacity (a major indicator of fitness) is associated with professional boxers’ sports competence rating. In other words, the more fit a boxer is, the higher his or her ranking in boxing events.
Throwing punches is also a muscle-building workout. According to Larry Nolan, D.O., a sports medicine physician in Columbus, it focuses on the core and lower-body muscles in particular.
Boxing Workouts May Have Health Advantages
There are numerous reasons to start boxing, not the least of which is that it can improve your health and fitness in the following ways.
1. Better Heart Health
According to Dr. King, one of the key benefits of boxing is increased heart health.
One study discovered that persons with obesity who did a 12-week boxing training program had lower systolic blood pressure, whereas those who completed a brisk walking program had slightly higher systolic blood pressure. The amount of pressure your blood exerts on your artery walls with each beating is measured as systolic blood pressure. High systolic blood pressure is a primary risk factor for coronary artery disease, which is the very common type of heart disease in the U.S.
While individual results vary, you may notice heart-health benefits such as greater fitness within a few weeks. Keep in mind that you’ll likely spend more time studying technique during the first few sessions, so the workout intensity may be lower initially, according to King. Yet, you will still benefit from exercise.
2. Stress Reduction
Punching can be a good stress reliever. “You could practically fight your way psychologically out of the difficult individuals or situations that fill your mind,” King adds. ‘
And studies demonstrate that you can receive these benefits without ever interacting with another individual. Some studies discovered that noncontact boxing reduced stress and improved mood, self-esteem, and quality of life in adults with symptoms of various mental health disorders.
According to King, the stress-relieving effects of boxing are immediate. This is consistent with studies that show that any type of exercise, particularly aerobic activity, might improve mood.
3. Better Coordination
Boxing requires you to coordinate your upper and lower bodies in order to land punches, which improves your general coordination over time.
“That kind of increase in coordination can translate to individuals with disabilities,” King adds, citing Parkinson’s disease as an example. Parkinson’s disease is a neurological disorder that produces gait and motor abnormalities that raise the chance of falling significantly.
According to research, boxing may be beneficial to Parkinson’s disease patients. In a study published in BMC Neurology in 2021, persons with Parkinson’s disease reduced their self-reported monthly falls by 87 percent after participating in two boxing sessions per week for 16 months.
When you first start boxing, you may feel awkward and clumsy, but after two to three weeks of lessons two to three times per week, you should notice changes, according to King.
Individuals with neurological conditions should talk to their doctor about the potential benefits of boxing, whether it’s safe to attempt it, and how long it might take to see results.
Are Boxing Workouts Beneficial for Weight Loss?
Boxing, as a sort of high-intensity cardio, burns a lot of calories and can be an efficient weight-loss workout.
In the previously cited study comparing boxing exercises and walking workouts for individuals with obesity, those who followed a 12-week boxing workout program lost 13.2 percent of their body fat and nine pounds, while those who followed a brisk walking program saw no improvement.
“The only other workout that matches the number of calories you burn with boxing is something like swimming,” King explains. These exercises necessitate the coordination of your upper and lower bodies.
According to Harvard Health, 30 minutes of sparring can burn around 324 calories for a 155-pound person. Swimming strong laps for the same period of time will burn approximately 360 calories.
The number of calories consumed is determined by the length and intensity of the boxing session, as well as the motions performed.
Similarly, your weight reduction results will be determined by a variety of factors, including genetics, experience level, and diet, according to Dr. Nolan. “A steady workout routine and diet will likely give the best and quickest effects,” he says.
Boxing Equipment: What You’ll Need
Before you start boxing, you’ll need a few things. Boxing coaches provide their suggestions to help you narrow down your alternatives.
Boxing gloves: If you want to box at home, you can utilize a boxing bag or shadow box (also known as a punching bag).
If you choose to utilize a boxing bag, there are two main styles to choose from: hanging and standing bags. “Most people get standing bags if they’re buying one for home,” says Emily Stork, co-founder and instructor at Worth the Fight Boxing in Denver.
Standing bags, on the other hand, often generate less resistance and tend to tip when struck, interfering with the flow and rhythm of your workout,” Stork observes. If you have a firm beam to anchor the chain to, a hanging bag may provide a better experience.
Cary Williams, an Olympic-level boxing instructor with USA Boxing and the CEO of the Santa Monica, California-based boxing education and programming company Boxing & Barbells, recommends purchasing a hanging bag weighing between 70 and 100 pounds. “The heavier it gets, the less it swings,” she says.
Hand Wraps: You’ll need hand wraps and boxing gloves to protect your hands and wrists if you’re going to hit a boxing bag, whether at home or in a studio. Stork notes that hand wraps are worn below gloves to help support the wrist. (We’ll talk about gloves next.) Look for wraps that are 180 inches long.
However, ladies with smaller hands may prefer 120 inches, according to Williams. She also suggests non-canvas wraps since they are more flexible and fit better to the hand. “Canvas wraps also tend to slide off more easily,” Williams observes.
Boxing mitts: To protect your knuckles from the impact of striking a bag, boxing gloves are worn over hand wraps. Gloves are available in a variety of weights.
According to Stork, the weight signifies how much cushioning is between your hand and the opponent (or punching bag) – the heavier the weight, the more padding a glove has.
The weight of the glove, however, also indicates the size of the hand. “A 16-ounce training glove is larger and can accommodate a larger hand,” Williams explains. Most males prefer 14- or 16-ounce gloves, whereas women prefer 12-ounce gloves. Williams recommends an 8-ounce or 10-ounce glove for women with tiny hands.
Whatever glove you choose, seek one that provides adequate wrist support and is constructed of high-quality materials such as leather. “A leather glove is not only more durable than synthetic leather, but it will also break in more easily and feel better on your hands,” Williams explains.
A good pair of gloves will cost you between $49 and $99. “If you pay $150 for a pair of training gloves, you’re overpaying,” Williams explains.
Shoes: While boxing-specific shoes are available, any cross-training shoe should suffice. “I’d recommend something snug with a flat sole to help you stay balanced and secure,” says Jess Hiestand, a National Academy of Sports Medicine-certified personal trainer at Hollywood’s Rumble Boxing. Shoes that lace up to ankle or calf height provide additional support.
Weights: Weights for the hands Beginners should avoid using hand weights. They are frequently used by more experienced boxers to add resistance to shadow boxing practices.
If you’ve mastered the appropriate punching technique and want to make your shadowboxing more difficult, Williams recommends picking up a set of 1-pound hand weights.
Jump Rope: A jump rope isn’t required, but it’s a terrific tool for adding a conditioning component in between bag fights. It also teaches the timing, rhythm, and coordination required for boxing, according to Williams. Also, a jump rope does not have to be elaborate or costly.
“You’re squandering your money if you pay more than $20 for a jump rope,” Williams says. Seek for a rope with ball-bearing handles that is quite lightweight (unweighted). The length of the jump rope is also vital, so look for one that can be adjusted.