Boxing Fitness 101: Beginners Guide
When we say boxing, most people think of a combat sport that looks brutal on TV. But in modern times, we can see this trend changing and more and more people joining gyms to train boxing fitness. The “sweet science” has become a popular option if you want to lose weight fast, get in shape or just feel better.
But as someone not familiar with martial arts, how do you start? Well, we got your back. Read this article to find out more about boxing fitness, exercises, workouts, weight loss, and much more.
How to start boxing for fitness?
The first thing you need to do is to find a boxing gym near your home. This should not be hard as boxing is among the most popular sports and just about every town has at least one gym. It is well spread and you won’t have a hard time finding one, that’s for sure.
The next step is to visit the gym, ask for the monthly fees and other requirements, and if they offer a trial class. Most boxing gyms offer trial classes and be sure to attend one before you make a final decision to sign up for the classes. This is one of the most important steps.
Trial classes are good because you can see how the classes look like, feel the atmosphere, or check the hygiene in the gym. Some people get fired up about boxing training and then realize it’s not their cup of tea once they attend the trial class. But on the other side, 99% of people fell in love with it after throwing the first punch.
The last thing you need to do is to buy a pair of wraps and boxing gloves, and you are ready to go.
Can you lose weight in boxing?
Yes, boxing is a cardio intense sport that burns a lot of calories. In fact, this is one of the main reasons why so many people get into boxing as it will get you in top shape in a very short time span. And while losing weight, you will also learn how to fight and valuable self-defense moves, which you can’t by training in a fitness gym.
How many calories you can burn with boxing really depend on various factors, like your weight for instance. But some studies have shown that you can burn from 500 all the way up to 800 calories per boxing class which is a lot. For instance, you have to run up to one hour to burn that many calories.
If you are looking to lose weight the healthy way, boxing is close to being an ideal option. It is a full-body workout that will get you in top shape in a record-breaking time. The only thing you need is a lot of will, and to be consistent. The results will come, that’s for sure.
Does boxing build muscles?
Yes, boxing is a full-body workout that is often seen as an ideal mix of aerobic and anaerobic workouts. It will activate every single muscle in your body, and equally improve your upper and lower body strength. You need just a few months of training to make your shoulders, legs, chest, hips, and arms much stronger.
For instance, you will spend most of the time drilling combos on the heavy bag. Though this differs a lot from weight lifting, punching the heavy bag is a full-body workout that builds muscles. It activates both upper and lower body muscles, and over time, this exercise on its own will make you much stronger and powerful.
On the other side, you will mix heavy bag workouts with various strength and cardio exercises. You will do a lot of push-ups, ab workouts, jump ropes, or even lift kettlebells. This mix of high-intensity and aerobic workouts is perfect for developing functional strength.
Check out our boxing videos if you like what you’re reading.
Is boxing training dangerous?
No, training boxing fitness is not dangerous at all and it is very, very safe. You don’t have to worry too much about the injuries or getting hurt because the injury rate is really low and here is why.
Boxing as a combat sport is among the most dangerous. It has a really high injury rate, and we are talking about serious, brain damage. But this stands only if you want to compete in matches and make a career out of it. If your goal is to lose weight and get stronger then you are in for a different type of training.
Modern boxing gyms have classes for people who are not interested in competing. Just about every gym has an amateur or recreational group where the structure of classes differs a lot. Don’t get us wrong, the classes are still intense and will push your mind and body over the limits in every class.
But you won’t spend much time doing heavy sparring, trading wild punches, and preparing for matches. These are the things that lead to injuries in boxing, and you won’t do that. Boxing for fitness might include live drills, but these are nowhere near the sparring pro boxers do.
On top of that, you will wear full protective gear whenever you have to do exercises that might lead to injuries.
Can you train boxing at home?
Although it might not have the same effect, you can do the entire boxing workout at home. Of course, you will need some basic boxing equipment and a lot of will, but it can be done. The only thing you need is to find a place where you can hang the heavy bag, get a pair of wraps and boxing gloves, and you are ready to go.
But bear in mind that this is the wrong approach if you are a total beginner, not familiar with boxing training at all. In fact, this can even be dangerous as it’s so easy to get hurt while hitting the heavy bag if you don’t know what you are doing.
In this case, the ideal scenario would be for you to spend a couple of months training in the boxing gym. This way, you can get familiar with the techniques, how to perform the right way, and learn more about the structure of the classes.
If you can’t do this, don’t worry, there is another option. Start by finding some good tutorial videos about boxing. Learn how to stand in a proper stance, how to throw simple punches, rotate the body, and the basics of footwork. You can do this with or without a bag, and keep it all light and easy.
Is boxing better than cardio kickboxing for fitness?
Both boxing and kickboxing are great ways you can lose weight and get in top shape. Which one is better really comes down to your personal preference and what you want to achieve with your training. And other factors like which gym is closer to your home or offers better conditions. But in our view, boxing classes might have a slight edge, and here is why.
Boxing classes are good for fitness because they burn a lot of calories, and improve muscle and mental strength. But on top of that, they also teach you how to fight, stand in the proper stance, move around and throw boxing combos. You will do a lot of live drills, even sparring (this is optional) which boosts your fighting abilities. It is one of the most effective self-defense fighting systems.
Cardio kickboxing is really good for your health. But apart from losing weight or getting strong, you won’t learn anything else. Yes, you will throw hundreds of strikes per class, but this on its own is not enough to learn how to fight. The focus is not on proper technique, live drills, sparring, or fighting at all.
