Boxing, a phenomenal sport demanding strength, explosiveness, and endurance, has given rise to diverse training styles. Boxfit and boxercise, developed in the 1990s, present innovative fitness programs inspired by the rigorous training methods of boxers while eliminating direct physical contact. These non-contact boxing classes, owing to their comprehensive aerobic approach, cater to individuals of all ages and genders, offering an outstanding workout option. Let’s delve deeper into the realms of Boxfit and boxercise.
Conceived by British sports coach Andy Wake in 1992, Boxercise swiftly gained global popularity as a workout regimen. Its success spawned similar exercise classes, such as Boxfit, incorporating boxing techniques and training strategies.
A typical Boxercise session encompasses:
- Jumping rope or hitting the heavy bag
- Strength training exercises
- Focus pad training
- Intense strength training drills
- Cool-down and stretching
Integrating strength exercises into high-intensity aerobic workouts, Boxercise engages every muscle group, sculpting the entire body. For those aiming to shed abdominal fat, Boxercise emerges as an excellent choice, with sessions lasting 45 minutes to an hour, recommended two to three times weekly for optimal health.
Strength Training Explained:
Strength training involves moving muscles against resistance, tearing muscle fibers to promote robust reconstruction. Distinct exercises target various muscle groups, enhancing overall body strength. Common exercises include squats for the buttocks, legs, and calves; sit-ups for the abdominal muscles; push-ups for triceps, chest, and shoulders; pull-ups for biceps and latissimus dorsi; lunges for quadriceps, calves, buttocks, and hamstrings.
Implementing these strength exercises individually or weaving them into a rigorous lower-body workout circuit proves highly effective in muscle building and overall body empowerment.
Benefits of Boxercise:
Boxercise and Boxfit stand out as remarkable workouts, combining aerobic exercise with strength training to bolster muscles and sustain an elevated heart rate, aiding significant calorie burn—ideal for those seeking weight loss.
Boxercise targets key muscles, including biceps, triceps, chest, latissimus dorsi, abs, quadriceps, hamstrings, glutes, calves, and more, ensuring a holistic approach to physical well-being.
Beyond physical benefits, boxing classes contribute positively to mental health. Despite being non-contact, activities like fiercely hitting a heavy bag or coordinating punches on focus pads release pent-up anger, offering a healthy outlet without causing harm.
Group workouts provide social advantages, fostering mutual motivation and support, crucial for individuals, especially older ones, navigating health concerns. Boxercise classes welcome participants of all shapes, sizes, abilities, and ages, creating an inclusive and enjoyable environment.
Frequency and Duration:
Determining what constitutes a healthy and fit body varies for each person. Establishing personal fitness goals before commencing a workout plan is essential. Boxercise, being a vigorous aerobic and strength training activity, aligns with the UK National Health Service’s recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity weekly, along with two strength training sessions.
A one-hour Boxfit session can burn 500 to 600 calories, equivalent to a cheese sandwich with chips or a quarter of the daily recommended calorie intake for women and one-fifth for men. Two one-hour sessions or three 45-minute sessions per week pave the way to achieving fitness goals effectively.
Essential Gear for Boxercise:
Comfortable activewear is crucial for Boxercise participation, ensuring unrestricted movement and sweat management. Women should invest in suitable sports bras for adequate support.
While many classes provide equipment, having some personal items guarantees a good fit and facilitates home workouts if desired. The most critical equipment is a pair of quality boxing gloves, ensuring hand and wrist protection during bag or pad striking.
Although not obligatory for class attendance, having a personal heavy bag can be a wise investment for at-home training, offering flexibility and convenience.
Embracing the Benefits of Punching Bags:
Punching bags, especially the hanging variety, are fundamental to boxing gyms and fitness classes, allowing individuals to harness the bag’s weight and resistance for enhanced punching power. Bag workouts, comprising five to ten rounds of two-minute sessions, provide exceptional aerobic exercise, accelerating heart rate, burning calories, and toning muscles. However, bag striking alone falls short in muscle building.
While bag workouts induce fatigue and promote oxygen circulation throughout the body, they lack the intensity required for significant muscle hypertrophy. For muscle development, the engagement of a broader range of motion, characteristic of strength training exercises, proves indispensable.
Embrace the empowering world of Boxercise and Boxfit, where physical and mental well-being converge, and each punch resonates with strength, resilience, and a commitment to holistic fitness.