The benefits of boxing include getting both an aerobic and anaerobic workout plus the chance to relieve stress. So, what do the first two mean? Aerobic exercise refers to brisk physical activity that requires the heart and lungs to work harder to meet the body’s increased oxygen demand. An aerobic workout promotes the circulation of oxygen through the blood. Good examples include cardio exercises like running, swimming and cycling. Anaerobic refers to exercises that require oxygen to be used up more quickly than the body is able to replenish it inside the working muscle. Weight training is an example of such an activity. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.
The typical boxing training session stimulates all muscle groups, and provides the perfect combination of aerobic (with oxygen) and anaerobic (short-burst, without oxygen) exercise. The boxing workout improves every type of physical capacity by increasing strength, endurance, speed and coordination. Exercises that are emphasized include heavy bag, speed-ball, spring-ball and medicine-ball work, calisthenics, and wind-sprints. Workouts are shortened and combined to form a circuit or performed independently over a longer period. To improve your cardiovascular workout mix in activities like running, rowing, bicycling or swimming.
The best way to measure the effects of an exercise program on your body is to check your pulse. For this workout, your heart rate range is 50% – 70% of your max heart rate. To determine this number, subtract your age from 220 and multiple this by .5 and .7 to get the top and bottom heart rates. If you are 40, this number is 220-40= 180. 180 x 0.5= 90 and 180 x 0.7= 126. So your heart rate range is 90-126 bpm (beats per minute).
Boxing promotes a person’s well being by strengthening their self-discipline and combined with strength training it is truly the total package for self-defense and fitness and usually consist of: 1) adjusted heart rate work and 2) actual boxing techniques. As we mentioned before, boxing is also a great form of stress relief. After a hard day, hitting the heavy bag for three to five rounds serves as a tremendous stress release. Boxing (particularly concentrating on the focus mitts) enhances the ability to relax, which helps one to keep calm and poised under pressure. In this sense, boxing might help one to manage their life more efficiently.
James Junior is a freelance writer and web programmer for http://www.healthservicesinc.com
