6 Health Benefits of Boxing

A type of highintensity interval training fitness boxing can challenge your body and mind
When youre feeling tense and frustrated a good workout can help. Fitness boxing which is a form of exercise that has roots in traditional boxing offers a safe outlet for your emotions not to mention an awesome workout.
Think boxing might be right for you? Physical therapist James Edwards DPT discusses why fitness boxing is good for you and how to steer clear of injuries.
Is boxing good exercise?
Traditional boxing prepares fighters to spar in a ring while fitness boxing is a form of highintensity interval training HIIT that challenges your body and mind.

Boxing combines punching drills and conditioning exercises that can improve your heart health strength endurance balance and coordination Dr. Edwards says. It can also reduce stress anxiety and depression and improve your confidence and overall wellbeing.
A typical fitness boxing class includes a series of drills to keep you moving. Your class may include a mix of
Punching rounds into bags mitts or the air known as shadowboxing Footwork drills like jumping rope and using an agility ladder Jump training like squat jumps lateral bounds or burpees Strength exercises like crunches planks or pushups.
Both traditional and fitness boxing are great workouts but fitness boxing is certainly safer. Youre not taking any punches to the face or body just getting in a great sweat sesh.
6 benefits of boxing
Both traditional boxing and fitness boxing bring a number of health benefits both physical and emotional and the more you box the bigger the benefits!
Dr. Edwards breaks them down for you.
1. Improves heart health
Regular physical activity including boxing can lower your blood pressure your cholesterol and your risk of heart disease.
To achieve these benefits the U S. Department of Health and Human Services Physical Activity Guidelines recommend one of these activity levels for adults
150 to 300 minutes of moderateintensity exercise per week 75 to 150 minutes of vigorousintensity exercise per week A combination of moderate and vigorousintensity exercise.
When youre boxing youre likely to exert moderate to vigorousintensity effort. Moderate intensity means youre at about 50 of your maximum level of exertion. With vigorous exercise your intensity is 70 to 80. Want to track your activity levels? Consider purchasing a heart rate monitor.
A monitor can help you maintain your heart rate during exercise and make sure youre not overexerting yourself Dr. Edwards says.
2. Boosts endurance
Traditional boxing prepares fighters for four to 12 rounds