Perhaps the ultimate high-intensity interval training workout, most boxing rounds alternate between periods of maximum effort and active recovery.
It is both an aerobic and an anaerobic workout, meaning as the workout intensity increases, your body requires more energy than aerobic metabolism can provide, and suddenly you’re also in anaerobic training territory, the type of exercise that builds strength, speed and power, and boosts your metabolism.
The training provides a workout for muscles all over the body. Repetitive motion in punching and movement, supported by the “core” muscles of the body, helps develop cardiovascular efficiency, local muscular endurance and a degree of strength.
Boxing workouts can burn between 350 and 500 calories in just one hour.
Training tones up and helps define the arms and legs. More importantly, it helps to strengthen the core muscles of the body, which support the limbs and movement.
Boxers say the sport helps to relieve stress and improve mental acuity, speeding up reactions.
Most cardio focuses on the lower body. With boxing, however, your primary moves come from your upper half, making it a great cross-training option when you want to bust a running or cycling rut.
Fine-tuning co-ordination may not be high on your list of gym goals right now, but it should be. Co-ordination helps you perform better in any workout and strengthens the brain-body connection, boosting your body awareness. While most exercise routines don’t do much in this department, hand-eye co-ordination is key for boxing.
