Boxing has been used to train people in the art of striking and as general physical conditioning, since before the time of ancient Greece and the advent of the Olympics. Recently, it has become a popular form of exercise apart from it being a combat sport. People engage in boxing to reap the health benefits that come with the sport. While practising for fitness, generally a punching bag is used to prevent the injuries that can occur while fighting an opponent.

Boxing exercises include movement of the upper and the lower body simultaneously, as well as punching drills on equipment like heavy bags, speed bags and focus mitts. Many exercises also include other conditioning exercises like jump rope, callisthenics and running.

Here are 6 benefits of practising boxing as a fitness exercise:
Improve heart health
Boxing requires the ability to perform frequent bouts of high-intensity activities during a match. To prepare for this, the training includes High-Intensity Interval Training (HIIT) which can push your body to sustain repeated bursts of activity.
HIIT is proven to decrease the risk of heart diseases. Boxing can also increase your aerobic fitness.
Weight loss
High-intensity boxing training has been proven to burn body fat and improve overall body composition better than activities like walking or running. For example, a 68kg person can burn 390-558 calories during a 60-minute session, which can be further increased by conditioning exercises.
Increase strength
Punching requires the strength of your whole body. A good punch involves legs pushing against the ground, and its coordination with the upper body to deliver power through the blow.
Improve balance
Boxing involves coordinated footwork which requires developing reactive movement strategies to challenging situations. In fact, a study found that boxing improved balance among people recovering from a stroke.
Decrease stress
Boxing lets you release stress in a healthy way and gives you a cathartic experience, with a burst of energy. Training sessions can vary but most revolve around a HIIT routine which is effective in decreasing stress.
Lower blood pressure
Boxing and HIIT training has been proven to lower both systolic and diastolic blood pressure. Elevated blood pressure can result in heart diseases and strokes, hench boxing is a good way of preventing the entire lot of diseases associated with high blood pressure.

Since you can not learn boxing alone, you should find a trainer. You can now find and chat with boxing trainers online on Zytrio, and decide which fits your needs the best.

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