No wonder boxing training has become very popular over time. They offer you an irresistible combination of cardiovascular exercises, high intensity and stress-relieving movements.
So if you’re wondering if boxing is a good option to enrich your workout routine, or if boxing can help you achieve your fitness goals, keep reading.
Boxing Improves Heart Health
One of the main advantages of boxing is the improvement of heart health. One study found that overweight adults who completed a 12-week boxing training program experienced a reduction in systolic blood pressure, while those who completed a brisk walking program actually experienced a slight increase in systolic blood pressure. Systolic blood pressure indicates how much pressure the blood exerts on the arterial walls with each heartbeat. In turn, increased systolic blood pressure is a major risk factor for coronary heart disease.
Boxing can also provide an effective stress relief. Research even shows that you don’t even need to contact someone else. A review published in the American Journal of Lifestyle Medicine in September 2022 found that contactless boxing reduces anxiety and increases mood, self-esteem and quality of life in people with symptoms of various mental illnesses.
Boxing Improves Coordination
You may feel uncomfortable and uncoordinated when you start boxing. But you will probably notice improvements after taking classes 2-3 times a week for several weeks. In boxing, the upper and lower body is coordinated with punches, which improves overall coordination over time. For example, research shows that boxing can be therapeutic for patients with Parkinson’s disease. In a study published in BMC Neurology in 2021, the average number of monthly falls was reduced by 87% after people with Parkinson’s disease completed two boxing sessions a week for 16 months.
Helps with Weight Loss
As a form of high-intensity cardiovascular training, boxing burns a good amount of calories and can be an effective workout for weight loss. In the aforementioned study comparing boxing training and brisk walking training for obese adults, those who completed a 12-week boxing training program lost 13.2% of their body fat and 9 pounds.
The only other exercise that is comparable to the amount of calories burned in boxing is swimming, since both activities require upper and lower body to work together. The exact number of calories depends on the duration and intensity of boxing training, as well as the movements included in it.
Similarly, the results of weight loss depend on a variety of factors, including genetics, level of experience and nutrition. In any case, a combination of a consistent training program and a diet is likely to give the best and fastest results.