>For years now in the athletic realm, it has been known that interval training and high intensity training produce better overall athleticism.
Coming to light more and more is that this type of training produces faster fat loss in less time. This method of anaerobic training (without oxygen) has been proven to increase fat-burning lean tissue while simultaneously burning a ton of calories even after working out! You can expect to burn anywhere from 500 to 1100 calories from one boxing class.
Boxing-style workouts take these benefits even beyond this as they are a great way to lash out and release a ton of pent-up emotion that may otherwise build and explode on the wrong person at the wrong time. From the beginner fitness enthusiast to the advanced trainee, workouts that tap into the same bioenergetics as boxing will create a toned, lean and above all, fit body.
Recent research shows that the average competitive boxer works somewhere in an 85.5% of their heart rate max. This is a level of fitness that requires a high level of cardiovascular fitness, higher lactate thresholds and so forth which equate to a higher afterburn effect (exercise post oxygen consumption or EPOC). Your body’s demand for oxygen and fuel is exceeded by that available during this type of training. As your body tries to recover from the high intensity interval bouts of boxing rounds, there is an overcompensation to replenish the oxygen debt and used energy. This overcompensation often means a greater use of free fatty acids overall (fats that burn with oxygen) in comparison to a low to moderate intensity workout of the same duration. The more intense your workout is, the higher your EPOC.
The most important thing about beginning this type of training is to progress gradually, bumping up your workout time by small, weekly increments of 30 seconds until you reach the same %HR. When you do reach this level, you can gradually decrease the rest period times. If you are enrolled in a boxing class, you might find that the intervals are a bit too long (typically rounds start at 2 or 3 minutes). If you tire out before the end of the round, whatever you do, don’t stop moving. Simply do some active recovery like marching on the spot in lieu of going all out for the whole allotted time. Push yourself, but pay attention to your body and it will thank you in the long run.
While you may be eager to reap the fat-burning benefits of boxing like increased fitness and an overall toned physique, it is of the utmost importance to take things gradually to prevent overtraining symptoms that result in injury, decreased performance and a complete loss of desire to be physically active.
It takes time and effort to reach any goal worthwhile, so while your enthusiasm is a great thing, you have to build up your fitness foundation. Rome wasn’t built in a day!
Tap into Your Inner Boxer
•Ten-minute warm-up of mobility work – jump rope, bob-and-weaves
•1 to 2 minutes of sparring, pad work or bag work
•2 minutes of recovery
•Repeat 6 to 8 times.
Be sure to incorporate bob and weaves into your pad/bag work to incorporate a greater level of your lower body muscles. Follow this up with a ten minute cool down of light jump rope and stretching.