When the going gets tough, the tough get boxing! With all of the stability, strength, and endurance training that boxing helps with, it’s no wonder our iTrain Lions and Lionesses flock to our Lion Rumble boxing classes every month. But you may be wondering what the real benefits of boxing are and if it’s worth it to continue fitting in those Rumble classes. Short answer? It’s absolutely worth it! Long answer? Keep reading…
All the Benefits of Boxing
It’s easy to get stuck in a health and fitness rut if you’re doing the same workouts over and over again. However, when you throw boxing into your fitness routine, you can jumpstart your weight loss journey and work on yourself both physically and mentally.
Physical Benefits of Boxing
Muscle Stimulation & Growth
Since boxing incorporates all muscle groups in your body, you have the benefit of getting targeting your whole body in one workout session! It’s a great way to condition and tone various parts of your body at once time.
In order to take your boxing workout even further, many personal trainers, like the ones here at iTrain, incorporate strength training into the routines. So, while you may be punching and kicking the bag a lot during your boxing workout, you’ll also be switching up the moves with boxing-inspired circuits. Not only does this help better your boxing form, but it also guarantees you’ll never be bored!
Increased Calorie Burn
During a boxing workout, you’re on your feet a majority of the time. You’re always moving, shuffling your feet from side to side and using your arms and hands to block your opponent’s punches (or imaginary opponent’s punches, if you’re just doing bag work!). The constant movement helps keep your heart rate up, allowing you to burn calories and increase your fat burn. In fact, the average person can burn anywhere from 400 to 700 calories in a single hour with a boxing workout!
By incorporating boxing classes into your regular, weekly workout routine, you can develop better hand-eye coordination. This is because boxing requires you to connect what you see with your muscle movements. As you move back and forth, watch your opponent (or bag), and continuously punch and kick, you work on strengthening your coordination.
Mental Benefits of Boxing
Aside from some of the physical benefits of boxing, you also are able to improve your focus! Since boxing requires you to keep your eye on your opponent while being aware of your body and its movements at all times, you are able to truly work on training your brain to focus deeply on many things at once. If you’re someone who has trouble focusing during the day, boxing may help you retrain your brain to focus more!
Because boxing increases your body’s endorphins, it can help boost your mood and destress from whatever may be bothering you in life! Hard day at work? Try boxing. Rough week at home? Get to the studio!
Boxing allows you to transition between high-intensity exercises and moderate intensity recovery periods. Because you use so much focus and energy during the high-intensity intervals, your mind doesn’t have the power to think about all the things going on in your life that you constantly worry about. In other words, boxing is a great way to “turn off” those things in your life that are stressing you out! It’s just a little relief…and at the end of the workout, you’ll feel much better.
As you learn new boxing moves and master them, it’s highly likely that your self-esteem and confidence will escalate! Since you’ll be healthier, stronger, and in the right mindset, you’ll feel great about where you are both physically and mentally. Plus, you’ll know that in the event that you ever need to use your moves in real life, you’re equipped to kick some tail!
Whether you’re coming into the fitness studio or conducting boxing workouts on your own at home, there are a few pieces of equipment and tools you’ll need. Here are the essentials:
- Wrist Wraps — These wrist and hand wraps go under your boxing gloves to help protect yourself from injuries. They keep your wrist stable so you can focus on your form!
- Boxing Gloves — A boxing workout wouldn’t be complete without gloves, of course! Boxing gloves are padded for protection so you can strike the punching bag with force without having to worry about injuring yourself.
- Boxing Bag — Boxing bags come in various sizes, shapes, and weights. They allow you to train effectively while helping to build your strength and increase coordination.
In addition to these essential tools, you may also consider using some of the following. They will allow you to incorporate strength and endurance training into your boxing sessions!
- Medicine Ball
- Jump Rope
- Stationary Bike
- Stationary Rower
Before you get started with boxing, it’s important to know the basic stance and moves! Review these so you have a better understanding of how to move your body in your first workout.
Having a great boxing stance is vital! It will provide you with more power, better balance, and increased mobility. Follow these steps to get into your boxing stance:
- Rotate your body so that your dominant hand is in the back and your non-dominate hand is in the front.
- Make sure your front toe and back heel are parallel to each other. They should both be pointing in a diagonal direction.
- Raise your back heel off the ground.
- Distribute your weight evenly across your legs.
- Bend your knees slightly.
- Bring your arms up, keeping your elbows in toward your body and your hands up by your face.
Once you’re in position, you’re ready to tackle some footwork and punches!
The first thing you need to know how to do is to move around your space while still maintaining your boxing stance. Try the following moves to get started:
- Left — Move your left foot first, then your right.
- Right — Move your right foot first, then your left.
- Forward — Move your front foot first, then your back.
- Backward — Move your back foot first, then your front.
There are a lot of different types of combinations, strikes, and punches. But, with the following moves in mind, you’ll have the basics down in no time!
- 1 — Use your front, non-dominate hand to strike the top of the bag.
- 2 — Use your back, dominant hand to strike the top of the bag.
- 3 — Use your front, non-dominate hand to strike the lower part of the bag.
- 4 — Use your back, dominant hand to strike the lower part of the bag.
An Inside Look at iTrain Studio’s Lion Rumble Class
Are you interested in trying boxing? Our Lion Rumble boxing classes are offered every month. Get a sneak peek below…