1. Enhances Cardiac Health
In order to compete in boxing, boxers need to be able to engage in repeated high-intensity workouts.
The activity can challenge your body to continuously maintain high-intensity bursts of action because it is a type of high intensity interval training (HIIT).
A lower risk of heart disease has been linked to high intensity interval exercise.
You can also increase your aerobic fitness by boxing. Indeed, a study discovered a direct correlation between heart health markers and boxer ranks.
2. Promotes weight loss
More so than other exercises like brisk walking, high intensity boxing training has been demonstrated to reduce body fat and enhance overall body composition.
For instance, in a 60-minute session, a 158-pound (72-kg) person can burn 450–750 calories and upto a 900-1000 calories if conditioning exercises are added. Depending on the effort level and other variables, such as combining calisthenics and hitting a bag 8 – 10 rounds consists of 3 minutes per round and a 30 second Break Between Rounds, the amount of calories burned will change.
3. Increases total body power
The entire body is used when throwing a punch, despite the common misconception that punching strength solely originates from the shoulder.
When delivering a powerful punch, the lower limbs must press into the ground while the rest of the body must coordinate to provide force to the blow. As a result, the punching motion heavily uses the lower limbs as well as the core muscles.
4. Enhances balance
Boxing requires a lot of movement. It requires the previously described muscular strength, coordinated footwork, and the development of reactive movement techniques to changing conditions.
All of these aid in enhancing balance-related qualities. In fact, a research on stroke survivors revealed that participating in a boxing programme enhanced their balance.
Furthermore, Parkinson’s disease, a crippling neurological condition that impairs the body’s capacity for complex motions, has been treated by boxing. A person’s risk of falling increases as the condition worsens.
Boxing training helped enhance balance scores and reduce fall risk in individuals with Parkinson’s disease, according to a recent study.
5. Reduces stress
When you release your stress in a constructive way—like punching a bag or using a focus mitt—it can have a rather therapeutic effect.
While boxing programmes and training tend to follow an HIIT routine, which can assist reduce stress, boxing training can fluctuate in intensity throughout a session.
Studies have shown that those who receive this kind of instruction report feeling happier.
6. Reduces blood pressure
It has been demonstrated that boxing and HIIT training generally drop blood pressure on both a systolic and diastolic level, hence lessening the strain on the blood vessels.
High blood pressure is a sign of more serious health problems like strokes and heart attacks .
When HIIT boxing was compared to a moderately intense aerobic workout programme, one study discovered a significant drop in blood pressure .