Boxing is a tough sport that is popular all around the world. In addition to preparing fighters for competition, boxing training is also an effective form of workout for general exercisers and those seeking weight loss. A number of elements of boxing training can help you burn fat, build muscle and achieve a fit, toned boxer's physique.
Jumping Rope
Jumping rope is a cornerstone of most boxers' training. Jumping rope develops cardiovascular fitness, leg and shoulder endurance, and is also an effective fat burner. To get the most from jumping rope, make sure your rope is the correct length. To do this, stand on the middle of your rope with your feet together. The handles should reach your armpits. Start by jumping rope with your feet together. Once you have mastered this basic technique you can progress to a heel-toe action, jogging on the spot and lifting your knees up toward your chest. Perform your jump rope workouts on a forgiving surface and while wearing supportive shoes to minimize your risk of lower leg and foot injury. Begin by jumping rope for a few minutes at a time and then gradually increase the duration of your workouts as you get fitter.
Bag Work
Punch bags come in a variety of designs, including heavy hanging bags, freestanding upright bags, speed bags and tear-drop shaped upper cut bags. Regardless of the type of bag you use, working out on a punch bag is an effective upper body conditioning tool and fat burning workout. You can perform your bag work in a number of ways depending on your fitness and personal preferences. Hit the bag for rounds of 60- to 180-second intersperse with 30- to 60-second rests or perform a set number of punches, for example 50 or 100, before resting and repeating. Make sure you wear suitable bag gloves to protect your hands and be sure to keep your fist clenched, your thumb outside of your fist and your wrist straight to minimize your risk of injury.
Shadow Boxing
The main advantage of shadow boxing is that you do not need any specialist equipment to get a great cardiovascular boxing-style workout. Boxers use shadow boxing to warm up, for conditioning and also to practice putting together combinations of punches. When shadow boxing, focus on keeping your feet moving for the duration and throwing lots of quick but light punches. Heavy punches that do not make contact with anything can hurt your elbows and/or shoulders. Shadow box for rounds of 60 to 180 seconds with 30 to 60 seconds rest between efforts. Imagine you are fighting a real opponent and punch and block, duck and weave for the duration of each round.
Pad Work
Pad work is a sort of non-contact sparring where you train with a partner who is holding small punching shields. As your partner moves, you throw combinations of punches at the pads. You can perform pad work for timed rounds or for a set number of punches. Pad work can consist of a simple jab and cross combination thrown repeatedly or much more complex combinations of six, eight, 10 or more punches. If you are working with an experienced partner, he may call out specific combinations of punches he wants you to throw. If your partner is less experienced, you may need to tell him what punches you will be using. Wear gloves to protect your hands when performing pad work and keep an eye on your immediate areas as you move around to avoid knocking into or tripping over any obstacles.
References
- "The Ultimate Fitness Boxing & Kickboxing Workout"; Ross O'Donnell; 2005
- "Boxing: The Complete Guide to Training and Fitness"; Danna Scott; 2000
- "The Gleason's Gym Total Body Boxing Workout for Women"; Hector Roca, Bruce Silverglade, and Hilary Swank; 2007
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