Health and Fitness / Life

Health and Fitness: Boxing – A Knockout Workout

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One day to go before the much-awaited ‘Fight of the Millennium‘, Who’s excited?! *Raises both hands* Me! Me!

Boxing is one of the many forms of combat sports. Many people brand this ‘barbaric’ and ‘inhumane’ because it aims to do as much damage as possible to your opponent. In other words, two fighters try and kill beat each other other senseless.

But boxing, as a workout is very effective as it covers everything – strength training, agility, endurance, speed, and power. As such you have to train everything in a logical and well planned way – and believe it or not, it means getting enough rest as well.

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BENEFITS OF BOXING

1. PERSONAL

a. Increase Self-Confidence – confident individuals are less vulnerable

b. Promotes Self-Discipline – that means you suppose to do what you SHOULD do rather than what you WANT to do.

c. Can be Used as Self Defense – It a great base for self defense, in that it will teach you awareness, range, discipline and basic striking.

2. HEALTH

a. Improve Total-Body Strength – Routines done in boxing helps you maintain or increase your lean body mass and can decrease your percentage of body fat. It also build strength, balance & flexibility.

b. Improves Cardiovascular Fitness –  It allows you to burn up to 350 to 500 calories in just an hour. It also aids maintaining the ideal heart rate at a 75 % to 85 % regular beat.

c. Relieves Stress – Stress causes the body to be in a constant state of guardedness. When muscles are tensed over a long period of time, it may trigger other reactions of the body and promote stress-related disorders. After a session, I assure you, you will feel a lightness in your body and peace of mind.

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GETTING STARTED

Note: You’re going to need a personal trainer or someone with experience because someone needs to show you proper form and technique and watch you to make sure you follow it. For instance, new people tend to lower their rear hand while jabbing; a coach or buddy can correct you when they see it drop. One on one or hitting the gym with someone who knows what he’s doing is so much more beneficial.

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In order to be able to hit the target and deflect or block the opponent’s punches, you need to master boxing from the technical aspect.

1. STRENGTH TRAINING is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. These training include weightlifting, push-ups, medicine balls, etc. which promote physical strength.

2. ENDURANCE TRAINING is the act of exercising to increase endurance. A well conditioned athlete can be defined as, the athlete who executes his or her technique consistently and effectively with the least effort.

3. SPEED TRAINING,  the physical ability to fire rapid combinations and quickly move in and out of punching range. This also applies to your footwork.

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4 BASIC PUNCHES

Jab, it is the most used punch in boxing, and it’s said that the fastest jab is the most relaxed jab.

Heavy Cross, it can be the most satisfying punch to throw when done correctly.

Hook, for me, this punch is hard to master but devastating when executed correctly.

Uppercut, it can be used at all sorts of angles and heights, and will give your arms a lean, chiseled look.

Remember to keep your hands up when throwing all punches. Use less arm and more shoulder to keep form correct.

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Overall, boxing is one of the best workouts you can participate in, ultimately cutting fat and building muscles, think about its effect on each of the large muscle groups: chest, arms and shoulders, legs, abs and back.

boxing001Yup… I look like s*** (like every after sessions). I don’t care… I want abs! *LOL*

My trainer, Coach Edgar of Elorde Boxing Gym is merciless. He doesn’t spare anybody’s ego. He practices tough love.  If he knows I hate something, he pushes me to do it to prove to myself that I can, so there’s zero way I can avoid it when I’m training with him. So kids, choose your trainer!

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