Boxing for fitness

Fitness Power

When you look at fitness training There was a lot of that has changed over the years. Gyms have become more accessible to all sections of the population, with the advantages of a personal trainer used by many. One area that has not changed is the use of boxing as an effective training technique, and in most recent times the introduction of non contact boxing for fitness.

Boxing, also called prize fighting or the sweet science, is formally structured for competition at both amateur and professional level. Bouts are categorized in the weight division. Competition boxing takes a big dedication of athletes to compete as the consequences of inadequate preparation can be devastating.

With its history and stamped purist nature of boxing provides a solid platform for the year. The benefits of boxing for fitness are a plenty, including cardiovascular function, speed, power, agility, reaction time, strength, flexibility and coordination of all fitness variables that are formed with the loss weight and muscle tone being effective results.

Before beginning any exercise warm until complete should be completed to activate muscles and joints. The three main objectives of a warm are to increase body temperature as warmer muscles have more elasticity; elevate the heart rate to allow as much oxygen-rich blood to reach the muscles; lubricate the joints to increase range of motion. Effective hot for boxing is 2.00 min about the jump rope with dynamic stretching.

principles of the basic technique must be followed to enable an effective workout.


Establish a comfortable position with body slightly over the other, knees slightly bent, head facing forward with chin back to sternum. Feet will be 12 to 24 inches apart, back heel on the floor and the weight on the balls of both feet. Toes should point to the left shoulder (for right-handed orthodox- boxer) of pad holder, bag or opponent. Both hands are at ear level with the left hand a little forward and shoulders tucked into sides.


The jab for an orthodox boxer is a punch thrown with the left hand. Conduct an extension of the left hand, with the fist and forearm rotating, striking your target and then return to the defensive position. Turn awaits them with the left hip turning to the right, and back heel rocking on the floor as you throw the punch. Your head does not drift outside the boundaries of your feet as this will cause a loss of balance and therefore power. Remember to keep your right hand throwing a blow, because it will have a natural tendency to fall. A focus should be on speed by throwing a shot.

Right Cross

The cross for an orthodox boxer is a punch with the dominant right hand. Conduct an extension of the right hand, (like the jab) rotating your first and forearm, then pressing the target before returning to the starting position. Turn the size with the right hip forward turning and pivoting of the ball feet. Try not to fall off the right shoulder, because it protects the chin, producing a powerful punch and long which is established from a snappy hip turn. Remember to keep your left by launching a cross with his right hand.


Uppercuts, both the left and right hand are produced through out of a squatting like position, with the flexed arm and closed fist palm facing the boxers own chest for the entire duration of punch.


The brackets are mostly thrown with the left hand of an orthodox boxer. The arm makes a hooking motion with a focus on a near full extension to create elbow- leverage- while maintaining the elbow in the upper position. The fist maintains its position throughout the punch with attention to connection Glove joint party for targeting rather than an open hand or slap.

The use of boxing for fitness can be completed by a series of exercises and workouts or through series where are applied different combination of punch and techniques. This is either completed on a heavy bag or with a partner using hand pads.


A combination is a series of punches- or moves- performed consecutively. Combination are a great way to training for coordination improvements- being a neurally challenging movement – a quality often overlooked fitness, despite its vital importance. Combination can start with a simple Jab-Cross, and build a series of five punch Hook Jab-Cross-Left Uppercut Cross Left. Here are a combination of more suggested:

(All combination is related to orthodox boxer)

Jab- Jab- Cross

Cross Jab- Left Hook

Cross Jab- Left Right Uppercut Uppercut-

Right-Left Uppercut hook

Cross Jab- Duck- Left Hook

Cross Duck- Left Hook

Left-Top Left-hook bottom hook Cross


A pyramid Boxing concerns a volume of pyramid punches, for example: 10, 20, 30, 20 and 10. You can do this with any number, as well as variations of punches such as straight, uppercuts and hooks. Pyramid drills will not have an intense focus on technique as the previous combination of punches; due to high volumes of punches making a pyramid drill an aerobic based endurance exercise.


Circuit training can be easily applied to a boxing style of training. It can include exercises not directly related to boxing or exclusively boxing exercises. An example of a boxing circuit would be:

Dumbbell punches x 20

Burpee x 10

Punching Bag x 20

Star jumps x 20

punches Shadow x 20

According to the plan, and the session calendar, you would be able to complete the circuit 2-5 times with 30 to 120 seconds between towers break.

Including the lower body

For a full body workout plus it is simple to add lower body exercise to your boxing routine. Include 10 squats or star jumps between sets of combination, or a walk along 10 meters with 10 start jumps between levels of the pyramid of boxing. While you are conducting the leg exercise your upper body is recovering and vice versa.

Rounds the pads

Rounds on platelets are best done with a partner or coach who acts as the “boss” by calling the shots. Your partner will indicate randomly a punch or a combination of various round from January to April minutes in duration. Initially, the pad holder and the boxer can start with punches being verbally shouting and that the partnership develops the boxer is capable of punching the pads are placed in specific positions.

Facilities & amp; amp; Equipment

An advantage of boxing fitness is the minimal facilities and equipment that is required. Equipment can start with your bare hands with drills and exercises listed above achieved through the shadow boxing. Other equipment can be used in boxing gloves, heavy bag, hand wraps and hand pads. Facilities used are generally a boxing gymnasium, aerobics room or covered shed, if these facilities are not readily available, then training can be equally effective at an oval or the park.

If you are training to be a boxer, an elite athlete, general fitness enthusiast or just looking to begin a form of training for cardiovascular improvement, weight loss and general well-being, then boxing fitness is your ideal solution. It can be considered old fashioned but the fitness boxing training very well the original and still one of the best forms of fitness training.