Boxing - Improves Physical and Mental Fitness

If you want to improve your health and physical fitness a boxing training program may be what you are looking for. As well as building body strength and fitness it can also go a long way to improve your personal confidence. Of course, by taking part in boxing workouts you will also improve your fighting form.

People who have tried boxing as a form of exercise find it to have very positive results, arms and legs usually gain a lot of strength and become more defined in shape. However, the benefits are not all physical. People also find that they gain a greater sense of inner strength and feel more emotionally balanced.

Boxing as a form of training and exercise became part of the large fitness training arena a few years ago. Great benefits can be found from boxing workouts on muscle toning and the cardiovascular system. It was the release of many videos featuring Tae bo and kick boxing workouts that made boxing rise in popularity.

The many innovative variations on boxing such as power punches, defence and punch and kick exercises have all the components of aerobic exercise. As you progress you will find your strength will build along with your confidence as you are taught how to execute punch and kick moves more effectively for a far more intense workout.

Kicks and punches which are performed in various combinations on blocks are done with an imaginary opponent, you have no doubt seen this many times on television etc. where the participant through punches and kicks into the air. There are also training facilities where there is the necessary equipment such as punch bags and so on. In some cases there may even be a real opponent to hit, they have very good padding on their hands of course!

Cardin kick boxing gives many more benefits other than the physical factors, it is an excellent way to burn off excess calories. In just one hour of kick boxing you can expect to use in the region of between 350 and 500 calories. It is also very good for maintaining a good heart rate of somewhere between 75% and 85%. This has been proven to be the ideal rate for anyone in training or exercising.

Boxing as exercise is beneficial for the whole body. As well as increasing arm and leg strength through the repeated sparring and jogging whilst punching at the same time,it also helps increase resistance and strength whilst greatly enhancing the reflexes and flexibility of all your muscles.

The workouts involved help to greatly enhance balance and co-ordination which in turn gives you body great form and increased stability and also allows joint movements to be more flexible giving fantastic results in physical fitness.

There are many benefits to be gained from all types of boxing training, that is on top of the physical benefits. In the training process you will learn a great deal about defence skills which, in today’s world could prove to be invaluable. A great sense of satisfaction, self confidence, motivation and relaxation can also be gained from training.

The stresses and strains of modern living can be lifted and any anger and aggregation which may be building up inside can be released and lifted giving more peace of mind and help you relax more.

A number of aerobic fitness instructors do recommend some boxing training instruction for people starting out. This allows each individual to take things at their own pace depending on how fit you are already. The other extreme is boxing classes which will push you to your limit. In this case it is important that you have a safe environment with fully trained instructors on hand and that you are already physically fit.

You will see many positive results if you take up boxing training, you will be much more fit physically and mentally. You can take things at your own pace and most of all enjoy the fun of being involved in a training program.

The History Of Boxing Gloves

Boxing gloves have been around in one form or another almost since the beginning of boxing 3000 years ago. The ancient Greeks used to wrap their hands in leather strips in an attempt to protect their hands. But there was no padding in these early boxing gloves, just leather to protect the boxer’s hands. Most people mistakenly assume that boxing gloves have always existed to protect the person being hit. But the bones in your hand are very small and fragile. The padding provided by boxing gloves is as much to protect the person swinging as to protect the person on the other end of the swing.

When the Romans picked up boxing as a sport from the Greeks they unfortunately turned it into a life or death type gladiator event. They continued to use Greek style leather strips as gloves. However, they hardened the leather and attached metal studs and spikes to the strips. As a result, in many ancient Roman boxing matches the loser ended up dead or permanently maimed.

This was too brutal for even the ancient Romans. They made boxing illegal in all Roman cities and provinces in 30 B.C. This distaste for boxing was so great in the Roman Empire that the ban continued in the entire Western civilization for over 1500 years.

When boxing finally reappeared in the late 1600s it was of the bare-knuckled variety. However, because of the more civilized approach taken to boxing it was not long before boxing gloves resurfaced as well. This time, padding was added. Jack Broughton, who was a British boxing champ in the early 1700s, is widely considered to be the inventor of the modern padded boxing gloves. However, these padded leather boxing gloves of the 1600s and 1700s were only used in practice and for informal boxing matches. The major public boxing matches were still bare-knuckle events.

But people were dying in these bare-knuckle matches, so something had to be done. Strangely, however, the boxing rules established in the 1700s and much of the 1800s did not require or even mention the use of boxing gloves. Boxers were very reluctant to give up the purity of bare knuckles fisticuffs. As a result, in many parts of the world boxing was banned in the 1800s and picked up its seedy reputation that continues today.

The beginning of the end for bare-knuckle boxing started in 1866 when John Graham Chambers in London published the now famous Queensbury Rules. Among other things, these rules required the use of padded boxing gloves for all boxing matches. By the beginning of the 20th century the Queensbury rules were used everywhere and bare-knuckles boxing was gone from established boxing events.

The last of the bare-knuckle boxing champions was John L. Sullivan. He lost his championship in 1892 to the first of the Marquise of Queensbury rules champions, “Gentleman Jim” Corbett. Not too surprisingly, the match was held under the Queensbury rules and both combatants wore padded boxing gloves.

Today boxing gloves are defined by weight. The heavier the boxing gloves, the safer they are for both contestants. This is not just because they are padded more. The higher weight means the boxers can’t swing as fast as they can with lighter gloves.

Cardio-Boxing for Super Fitness

Cardio-boxing is a great way to condition the whole body because it builds muscle strength, endurance, balance, agility and coordination all at the same time.

Cardio-boxing has also been shown to promote well-being because it builds confidence and discipline. Most cardio-box programs consists of variable heart rate work and actual boxing techniques.

Cardio
A good way to determine exercise intensity during cardio-boxing is by taking your heart rate. 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.

To get a more precise reading of your heart rate you can use a heart rate monitor.

Start with a good warm up and gradually increase your heart rate. Your first workout session should be no more than 10 minutes. Over time you will work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.

Boxing Technique

* Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.
* Bend your knees a little and balance your weight comfortably and evenly.
* Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
* The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
* This is your defensive and offensive position after throwing punches, so please practice this before going any further.
* When moving forward in this boxing stance the left foot moves forward first and then the right follows.
* When moving back, the right moves back and then the left follows.
* When moving sideward to the right, the right foot moves first followed by the left.
* When moving sideward to the left, the left foot moves first followed by the right.
* Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly.
* Remember to keep your guard up and elbows tucked in to your sides.
* Keep your head at eye level with your upper body leaning forward slightly.
* In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

Punching
A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

Choosing Your Boxing Glove size

When you’re buying boxing gloves, (most times people should do this the first time they buy boxing gloves) don’t get the size that best fits your hand. If you can, try putting 180′ inch hand wraps underneath the glove, then try putting the glove on. By putting handwraps on, then the glove, you will see just how much the feel will change, and if you’ll need a bigger size, beacause the handwraps might not fit (depending on the size glove) by the size you choose before.

This advise is best used for woman with small hands, that like the smaller size glove. It is recommened however that if you feel you need a smaller size, that you should always try handwraps underneath because it may not be the same feel that you had or wanted before.

FINDING A GOOD BOXING TRAINER

The first time you walk in a boxing gym, it is normal to feel nervous, but then you walk out feeling indestructible.

A personal trainer should be certified by a nationally recognized certifying organization.

Be sure that the trainer has liability insurance and provides business policies in writing. This said and done, lets get down to details.

The most important thing required to be a great trainer is the ability to communicate. Sure they have to know their facts and have good techniques, but that doesn’t mean anything, if you can’t relate to what they’re saying.

You have to like your trainer and hold them with great respect. This is hard to explain. If one of my friends told me to get down and do push-ups, forget that, but the trainer tells you the same, you don’t even hesitate or question it.

A good trainer will have to motivate you. In boxing there will be times you are pushed past your limits, boxing is the ultimate workout.

Check out your local boxing gym. Watching their trainer’s in action can tell you a lot. Do their fighters look sloppy or are you impressed. What references do they have? Any golden gloves champs or pro fighters?

Most sports clubs have trainers on their staff, but are not famous for boxing. Some sports clubs offer boxing classes, but most are just for fitness purposes.

If you just want to box for fitness, a trainer who works with probably won’t give you the attention as they would to a dedicated boxer. Still could be nice to try their service.

If there are no boxing gyms near you, maybe try advertising locally for good trainer, ask other sports trainers who they know and recommend, just don’t give up.