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The Benefits of Boxing Workouts

By James Pressley

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Boxing has long been considered a dying sport. People have been predicting it's death since Jack Johnson KO'd Jim Jefferies in the Fight of the Century. Throughout the years boxing has prevailed as a global sport with a strong heritage of entertaining fighters for every generation to love or love to hate. Sugar Ray Robinson, Rocky Marciano, Muhammad Ali, Sugar Ray Leonard, Julio Ceasar Chavez, Mike Tyson and Floyd Mayweather all helped breathe life into The Sweet Science.


In recent years, boxing has had new life-support. The members of boxing for fitness programs are gaining the same benefits of physical fitness that the aforementioned greats received during their training. Participants of boxing fitness programs have seen the benefits on the cardiovascular system and toning of the muscles by these workouts. The innovative variations of the jabs, power punches, defensive maneuvers, and footwork has all the blends of aerobic exercises. You will learn the proper execution of the punch combinations for a more intensive workout that can help you become stronger and more confident. Boxing is a great way to gain a functionally stronger body, gain confidence, and be at your best fighting form while achieving emotional balance.


A very useful technique to improve the skills of boxing is to execute combinations of punches and footwork on an imagined opponent. This technique is known as shadow boxing. As your skills continue to improve the demands of the workout increases. Shadow boxing is complimented by punching the heavy bag and performing combinations of punches on the mitts with a trainer. Most gyms operate each skill by 3 minute rounds. This models the same number as a professional fight.


A typical boxing workout includes:

  • Jumping Rope

  • Dynamic Stretches

  • Shadow Boxing

  • Mitt Work

  • Punching the Heavy Bag

  • Punching the Double-End Bag

  • Speed Bag

  • Calisthenic Exercises

  • Abdominal Exercises

  • More Jumping Rope or Shadow Boxing

  • Static Stretches


The physical benefits gained from boxing are just few a of the many benefits provide by a good program. Self-defense skills are also obtained which may deter unwanted instances. The satisfaction when of landing punches on the bags and in some instances sparring partners is very satisfying and relaxing.


Aside from the stress relieving benefits of boxing are the calories you can burn during one workout. Boxing allows you to burn up to 1200 calories per workout. It also helps maintain the heart rate at 75 percent to 85 percent regular beat. This has been proven to be the optimal range for cardiovascular exercise. Moreover, boxing improves speed, balance, and strength through the repetitive motion of punching and footwork drills.


Many fitness and personal trainers are recommending boxing as a training choice for clients interested in a full-body workout. It can be customized to fit every fitness level which allows participants to see consistent improvements in both physical condition and weight loss. Boxing training improves aerobic and muscle condition which lead to an increase in metabolism. Combined with a healthy diet this type of training is a great way to lose weight and gain lean muscle mass.
Positive results await you with boxing training. You will enjoy a physically fit body that will keep you in better shape. You have the option of working out and exercising at your preferred level and skill. Find a boxing gym and enjoy the positive gains of a boxing training program.

Dyme Boxing & Fitness

5033 South Boulevard,

Unit A,

Charlotte, NC 28217

Phone. 704.910.6852

Email. info@dymeboxing.com