Monday, January 9, 2012

Basics of Elliptical & Boxing Cardio Workouts

Boxing and elliptical machines are different workout programs that appeal to very different groups of exercisers. Which one is right for you will depend on a variety of factors, including your workout goals, tolerance for impact and what you consider enjoyable.

Boxing Basics
Boxing is a combat sport in which two competitors fight with gloved fists, scoring points by punching each other in the head and body. Boxing training consists of practicing offensive and defensive skills, practice fights called sparring, cardiovascular conditioning and strength-building exercises. It's a full-body, all-around fitness program that burns 400 to 600 calories per hour in an average-sized person, according to However, it's high-intenstiy, high-impact training that carries a moderate chance of injury.
Elliptical Basics
Elliptical machines are something of a cross between a treadmill and a stationary bicycle. Like a treadmill, they're designed to allow the user to do a walking or running workout while indoors and in one place. Like a stationary bicycle, the machine guides the runner's feet through a curved arc to reduce impact on the joints. Elliptical workouts are cardiovascular exercises that improve cardiovascular health and capacity, but do little to build strength. According to, a one-hour session on an elliptical will burn between 500 and 1,000 calories, depending on your pace and resistance settings. Elliptical training is a low-impact workout specifically designed to minimize the risk of injury.
Cardio Boxing
In the late 1980s, karate champion Billy Blanks introduced Tae Bo to the fitness world. Its success spawned numerous imitators, including several variants of cardio boxing. A cardio boxing session focuses on the fitness aspects of boxing training without the impact and potential for injury. Participants can expect to receive cardio and strength-building training while burning between 400 and 600 calories per hour. Impact level is between that of competitive boxing and an elliptical workout.
Common Sense Caution
You should always seek your doctor's advice when starting a new fitness program. This is especially important if you are considering a sport like boxing for your fitness regime. Not all bodies are ready to handle the rigors of boxing training, and your doctor can help you determine if yours is.

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