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Boxing as Exercise: The Pros & Cons, and Everything in Between

Health & Wellness
Mar 02, 2022

Boxing as Exercise: The Pros & Cons, and Everything in Between

Whether you want to be like Muhammad Ali, lose weight or improve your cardiovascular health, boxing workouts can help you achieve your fitness goals. Throwing powerful punches on a boxing dummy or a boxing pad is a terrific way to increase your fitness level while also improving your mental health, as it boosts serotonin production in your brain. What's more, regular boxing exercises can aid in weight loss. Read this guide before heading to the boxing gym to avoid serious injuries while reaping the benefits of this combat sport.  

What is Boxing?

Boxing is a sport in which two people try to throw powerful punches at each other while avoiding being hit themselves. It's an intense sport that can get you fit quickly because boxing involves all your muscles, and it works both endurance and strength at the same time.

Since it uses much upper body strength, boxing is one of the best aerobic exercises you can do. However, combining it with other cardio exercises will help your entire body because it will work on muscle groups that boxing training does not target. 

Attending boxing personal training classes has several health benefits for both the mind and body. People who attend boxing classes and practise shadow boxing are less likely to suffer from heart disease, diabetes, cardiovascular diseases or any type of cancer than people who don't exercise at all. If you do boxing properly, not only will you get your heart rate up but also burn calories quickly, making boxing great for weight loss.

What are the Health Benefits of Boxing?

Many boxing enthusiasts report having more energy after their intense workouts; they also feel calm and happier, which makes boxing a good stress reliever as well as a great way to let off steam. If you perform this cardio workout at a high intensity, rest assured that you will burn fat and calories quickly.

The best boxing workouts for weight loss involve working out until you've burned all the available fuel in your muscles and then continuing to throw punches for a few minutes more until your body uses up stored fat as energy. You can do boxing at high intensity by either removing rest breaks between rounds or doing boxing drills where you go non-stop from one move to another without taking a break. Warm up exercises and basic punches on a punching bag burn 500 calories per hour, whereas punches in boxing personal training classes with a sparring partner burn more than 800 calories per hour.

The following are some of the other benefits of boxing training:

  • Helps you achieve toned muscles and get in shape fast
  • Improves your hand-eye coordination
  • Helps relieve stress
  • Increases bone mass
  • Strengthens core muscles
  • It's fun and a source of motivation

How to Use Boxing for Weight Loss

If you're thinking of getting into this boxing to lose weight, it's important that you don't overdo things during your first training session. Boxing places a lot of physical stress on the body, so you need to give your muscles ample time to get used to the sport before boxing at high intensity or for a prolonged period of time.

If you're a beginner, boxing short rounds with plenty of rest in between will help you get all the health benefits of boxing while making sure that your body can cope with the demands boxing makes on it until you get fitter.

A personal trainer who specialises in boxing can teach you the basic techniques, such as boxing footwork, defensive moves and straight body punches. Once you have mastered these, you can move on to more advanced techniques.

Involving your friends and family is also an effective way of sticking to your goal while helping them achieve their own fitness goals.

Benefits of Boxing as ExerciseSource: Infographic Journal

What are the Risks Associated With Boxing?

Although the benefits of boxing training are abundant, there are some risks associated with it. That is why it is very important to make sure boxing is something you really want to do before heading down to the boxing club.

One of the main risks boxing involves are injuries, which can range from minor bumps and bruises to more serious ones depending on how powerful your punches are, whether you wear boxing gloves or not, what round of boxing you're in, and so on.

Boxing is a sport that involves a lot of physical contact between opponents aiming to punch one other. Head injuries sustained in boxing are believed to cause damage to brain cells. Repeated injuries may cause structural changes to the brain that, while not immediately noticeable, may lead to memory and decision-making problems down the line.

Even though boxing is a very popular sport that many people do, it's best to avoid it if you have a health condition that makes boxing contraindicated, are pregnant, or suffer from mental health issues.

Essential Equipment for Boxing

There are various ways in which you can practise boxing safely, but one of them is wearing protective equipment like head guards, shin pads and chest protectors. Make sure to wear boxing helmets especially if you're boxing in a ring.

One of the main boxing equipment you need to have before stepping into a boxing ring are boxing gloves. They protect your hands from injury while allowing your hands to be as effective as possible in throwing punches. There are boxing gloves for beginners, for boxing at high intensity, for specific sports like MMA, and boxing gloves designed for women. It's important to find a pair that fits you correctly because if your boxing gloves don't offer enough protection, you risk suffering hand injuries in the long run.

Boxing hand wraps are also incredibly important when it comes to protecting your hands while you're boxing, so make sure to wear them whenever you're hitting the heavy bag. Boxing boots are also an important boxing gear because they protect the feet, ankles and shins from any accidental injuries.

You also need to have a supply of boxing mouthpieces to prevent damage to your teeth during workouts. A boxing mouthpiece can help protect teeth from being knocked out or damaged. It also provides a barrier between the boxing glove and the gums that absorb impact. 

Boxing training can have a big impact on your weight loss efforts, so if you want to lose weight through boxing, make sure that you do it under the supervision of a professional boxing coach or trainer. To get the most out of your training sessions or boxing matches, combine them with a healthy diet and a positive mindset.

FAQs About Boxing as Exercise

Will boxing help me lose belly fat?

Yes, it certainly will. Many people choose boxing as their go-to workout when they want to burn calories quickly and lose weight. A boxing workout's high-intensity nature makes it excellent for burning visceral fat, which is located around the waist.

Is boxing good exercise for seniors?

Yes, it is. You can never be too old to reap the benefits of a boxing training regimen, whether you're 65 or 70 years old. Maintaining good posture, increasing physical strength, and being mentally alert are all benefits of boxing. It will keep your body in top shape if you do it on a daily basis.

How long does it take to see results from boxing?

Because it is a high-intensity workout, boxing produces results in the shortest amount of time. You should expect to see positive results in a month or less if you do it on a daily basis.

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