It’s no secret that boxing is an excellent workout, but there are several ways to make it even more effective, both from a weight loss and fitness perspective and a safety standpoint.
Combining boxing with weight training allows you to take full advantage of your time in the gym, building muscle and burning fat while improving your cardiovascular health at the same time. You may want to consider doing these two different kinds of exercise at other times of the day to get the most out of each session and give your body enough time to recover.
Get a Trainer
While there is no one-size-fits-all approach to fitness, boxing is a great way to work on your cardio while also getting in some strength training. With that said, you should always consult a trainer before embarking on any new fitness regimen. A boxing dummy (or a punching bag) can be used to get a full-body workout by punching the bag repeatedly with different hand combinations. If you don’t have it, don’t worry; you can buy it from Sporteq.
Start light, get help.
Boxers often move around quickly, so losing your balance and falling over can be easy. A boxing dummy can help simulate a live opponent for you to work on your footwork, jabs, hooks, uppercuts, etc.
Make sure you’re using light weights (think 3-5 lb dumbbells) when weight training, as it can be difficult for beginners to stabilize their core muscles during exercise movements if they don’t have a good foundation. Here is an example of an interval workout: Spend 60 seconds doing high-intensity intervals (jumping rope or running up stairs) followed by 30 seconds of rest. Do this 4-6 times with two minutes of recovery time after each round.
Don’t neglect nutrition.
One of the most common mistakes people make when exercising is not taking care of their diet. You want to fuel your body with healthy, nutritious food to have the energy it needs to build muscle and recover after a workout. It’s also important to not overeat before or after a movement because this can lead to weight gain.
Give yourself time to progress.
Working on your boxing skills and your strength, endurance, agility, and speed is essential. Think of it as a full-body workout that will help you be strong and fast. That way, when the time comes for a match, you’ll be able to deliver an intense punch without getting tired too quickly.
Stretching is important
Remembering stretching is an integral part of any workout routine is important. Before beginning your training, stretching your shoulders, upper back, hips, and hamstrings are recommended for boxing. At the end of the workout session, stretch your wrists, forearms, and calves.
Use supplements wisely
Supplementation can help your performance in the gym, but you want to be careful not to use supplements haphazardly. Always read the labels on all supplements before using them, and talk with a doctor if you have any questions or concerns.