The Sweet Science
A two-for-one cardio and strength workout, boxing targets the entire body, says Jessica Matthews, an exercise physiologist for the American Council on Exercise. She says, "In addition to boosting strength and cardiorespiratory fitness, boxing improves a number of skill-related parameters of fitness, including balance, coordination, reactivity, and agility."
Fine-tuning coordination probably is not high on your list of gym goals right now, but it should be. Coordination helps you perform better in any workout and strengthens the mind-body connection, boosting your body awareness so you can tune in to how you are feeling physically. While most exercise routines do not do much in this department, hand-eye coordination is key for boxing. Punching a heavy bag or sparring requires focused movements and amazing recall, challenging your muscles and your mind.
Perhaps the ultimate interval training workout, boxing is both an aerobic and anaerobic workout. Boxing rounds alternate between periods of maximum effort and active recovery. That means as the workout intensity increases, your body requires more energy than aerobic metabolism can provide, and suddenly you are also in anaerobic training territory - the type of exercise that builds strength, speed, power, and boosts your metabolism.
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 that will not tax your legs too much. With a potential burn rate of 13 calories a minute, boxing goes head-to-head with other types of cardio like running and cycling. Thirty minutes of boxing torches anywhere from 200 to 400 calories* (*All estimates based on a 140-pound individual). So, compared to running, boxing burns more calories in less time.
Fine-tuning coordination probably is not high on your list of gym goals right now, but it should be. Coordination helps you perform better in any workout and strengthens the mind-body connection, boosting your body awareness so you can tune in to how you are feeling physically. While most exercise routines do not do much in this department, hand-eye coordination is key for boxing. Punching a heavy bag or sparring requires focused movements and amazing recall, challenging your muscles and your mind.
Perhaps the ultimate interval training workout, boxing is both an aerobic and anaerobic workout. Boxing rounds alternate between periods of maximum effort and active recovery. That means as the workout intensity increases, your body requires more energy than aerobic metabolism can provide, and suddenly you are also in anaerobic training territory - the type of exercise that builds strength, speed, power, and boosts your metabolism.
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 that will not tax your legs too much. With a potential burn rate of 13 calories a minute, boxing goes head-to-head with other types of cardio like running and cycling. Thirty minutes of boxing torches anywhere from 200 to 400 calories* (*All estimates based on a 140-pound individual). So, compared to running, boxing burns more calories in less time.
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