Boxing is an arduous activity that places considerable physical demands on participants. Boxing training is accordingly intense and demanding, and if pursued regularly, will get you in shape. Boxing training can increase cardiovascular fitness, endurance, strength, speed, flexibility, balance, dexterity and coordination.
RUNNING
Running is used in boxing training to improve cardiovascular fitness and control weight. Do a 30- to 40-minute run three to five times a week. Incorporate high-intensity interval training into your running. For example, warm up with a five-minute jog and stretches. Run at a steady pace for three minutes, then break into a sprint for one minute. Repeat the run and sprint sequence five times for an intense 20-minute workout to increase your aerobic capacity, endurance and ability to perform quick, explosive movements.
JUMPING ROPE
Jumping rope helps improve cardiovascular fitness and encourages fat loss. A 200-lb. person jumping rope for one hour will burn 910 calories. Jumping rope also increases coordination, agility, quickness and endurance.
HEAVY BAG
Punch the heavy bag to increase your strength and power. The heavy bag engages the muscles used in punching. These include the shoulders, arms, chest, back, waist and legs. Do three five-minute rounds of punching the bag with maximum intensity to increase your aerobic capacity and burn fat. Rest for a minute between rounds. Continuously circle the bag while throwing a series of punches to improve your coordination.
SPEED BAG
Punching the speed bag helps improve speed and coordination. The speed bag can be difficult to use as it requires considerable practice to acquire the necessary rhythm. Do 50 to 100 punches with your left arm, then switch to your right arm. Use each arm independently until you can hit the bag with sufficient rhythm and timing. Punch with both arms once you are comfortable with your rhythm.
SPARRING
Sparring involves exchanging light punches with a partner in a ring. Sparring enables you to practice throwing a variety of punches at your partner while moving. Coordinate your foot movements with your punches while staying in range of your sparring partner. Use your movement, shift your body weight and bend at the waist to avoid punches from your partner. The variety of actions involved in sparring will help you improve your balance and coordination. Spar for three to five three-minute rounds with a one-minute rest between rounds to improve your cardiovascular fitness and endurance.
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