Do you ever feel like taking a “swing” at something?  Then fitness boxing may be for you.  Think of boxing and many of us think of two contenders in the boxing ring jabbing and punching at each other until one drops and stays down.  Fitness boxing is in no way like that.  This activity takes the world of boxing as a sport to a whole new level.  Boxing as a sport requires a high level of athletic prowess of strength, speed, agility, hand-eye coordination, endurance, and nerve.  But boxing as a fitness exercise is where the average person can sharpen their “inner boxer” without having to take an actual swing at anyone.

Fitness boxing classes

Fitness boxing is becoming a more popular way for people seeking to get fit.  It does not involve getting into a ring or taking punches at or sparring with a partner so there is no worry or risk of head trauma. 

What fitness boxing does involve is to take the movements of the sport and adapt them into an exhilarating workout and exercise routine.  All ages can participate in fitness boxing from young to old.  Even those who do not have the strength to stand can remain seated while punching at the air or at a punching bag.

Fitness boxing classes are usually of two main types – one is where participants are following a leader as they do a series of boxing moves all choreographed to lively music, similar to an aerobics class.  Moves in this type of class involve a combination of punches such as crosses, hooks, and uppercuts, along with smaller punches like jabs and also includes squats and short, quick steps forward and back.  The second type of fitness boxing class involves strength training, stretching, and hitting a punching bag.

Top benefits of fitness boxing

Anyone wanting to get in shape and improve their health and is intrigued with doing something different, should consider joining a fitness boxing class.  This type of exercise has many benefits associated with it which include the following:

·      Improves balance

The constant movement and agility it takes for fitness boxing makes it an ideal exercise for improving balance.  Coordination between movement of the feet and swinging or punching of the arms hones and challenges balance by increasing strength and reaction time.  The more a person does it, the better their balance will be.  Little things like stepping up on a curb wrong can be thwarted if balance is in check. 

·      Strengthens upper body and core

All that constant coordination of the movement of the legs and arms will be doing your body a great favor.  One is improvement in strength.  Taking wide, sweeping swings of the arms along with smaller, tight punches, activates muscles in the arms and shoulders increasing upper body strength and stamina.  Placement of the legs in a wide stance while performing fitness boxing also strengthens and tones muscles in the abdominal region, back and legs.

·      Boosts endurance while enhancing cardiovascular fitness

Fitness boxing is a great aerobic exercise.  It can build up endurance which can make it easier to climb a flight of stairs or walk farther.  The heart gets involved by pumping faster helping to lower the risk of high blood pressure, heart disease, stroke, and diabetes.  The constant movement can also strengthen bones and muscle which helps burn more calories and enhances mood.

·      Improves hand-eye coordination

Even your brain will benefit from fitness boxing.  Boxing is well known for improving hand-eye coordination, especially if one is sparring on a bag, hitting padded targets, or just “shadow” boxing.  Studies have shown that trying to hit a target with your hands improves hand-eye coordination which may lead to one feeling more alert and attentive.  As we age, better hand-eye coordination may translate into picking up small items such as a paper clip much easier. 

·      Reduces stress

When stressed out, do you ever feel like just hitting something?  This is where fitness boxing may be your ideal exercise.  Working out your stress or frustrations by punching a heavy bag can do wonders for relieving tension and worry.  The intense movements can trigger the release of feel-good hormones, called endorphins, leaving you feeling happy, confident and drained of your stress.

·      Increased bone density

Our bone mass peaks by our mid-30s and if left unchecked, it will gradually decline with age.  Weight-bearing exercise that places a significant load on bones can reduce bone loss and may even result in increased bone mass. Fitness boxing is one type of bone-strengthening exercise that can meet the needs of preserving your bones.

·      Improved body composition

There’s no doubt boxing is great for improving body composition.  It can be a good way to enhance weight loss but more importantly, body composition is improved by increasing muscle mass and decreasing body fat.  Fitness boxing combines muscle-building strength training moves with calorie-torching bouts of cardio.  When one regularly participates in fitness boxing and follows a healthy eating plan, one should see changes in their shape and improvements to fat mass percentage. 

·      Form of therapy for Parkinson’s disease

Who would have guessed that boxing appears to have dramatic improvement in people diagnosed with Parkinson’s disease?  The reason comes from the quick bursts of movement involved in the footwork and punching which increases the muscles’ firing ability throughout the body.  As a result, participants improve their strength, power, agility, speed, balance, and postural stability and reaction time.  All with the goal to help better manage symptoms and improve the quality of life for people with Parkinson’s.