Boxing Cardio Exercises
You don’t have to be a fighter to love the fat-blasting and toning effects of boxing cardio exercises. According to Shape.com, boxing cardio workouts can burn as much as 600 calories per hour. According to the Centers for Disease Control and Prevention, adults need to do at least 150 minutes of moderately intense cardiovascular exercise each week or 75 minutes of vigorous cardio exercise each week. Remember to warm up with some light exercise before your workout. Cool-down afterward and stretch your muscles when your workout is finished.
Cardiovascular exercise, also called cardio or aerobic exercise, is any activity that increases your heart rate and respiration and causes your body to sweat. Cardio exercises, such as boxing, helps to improve your physical endurance as you burn fat. Generally, the harder you work your body, the more calories you burn. You have to work out twice as long at a moderate level of intensity than you do when you engage in vigorous exercise to lose about the same number of calories. Get at least 30 minutes of physical activity five days each week if you do moderate cardio exercise.
Boxers jump rope to improve agility and cardiovascular endurance. Jumping rope is not only a very effective fat-burning exercise, it also helps to improve your coordination and speed. Beginners should start with short jumping sessions, focusing more on form and technique than on working up a sweat. Jump rope for a few seconds as you focus on coordinating your jumps with turning the rope. Over time, work your way up to three minutes of rope jumping and then resting for 60 seconds. Do six sets of jumping and resting to improve cardio health and endurance.
Punching is a vigorous form of boxing exercise that will not only improve your aerobic capacity but will also firm and tone your arms, shoulders, upper back and core. Use proper form when throwing punches to prevent injury. Common punching moves include the jab, cross, the bob and the weave. Combine punches and movements in any way you want. Do 10 repetitions of each move and punch. Lead first with your dominant hand and repeat with your other hand. Repeat your pattern two times.
Proper technique is essential if you are to reap the cardio and conditioning benefits of boxing workouts. Learn the proper stance and how to throw punches correctly. Keep your elbows bent and your palms in toward your body when you are not executing a punch. Stand with one foot forward and your feet slightly wider than hip-width to maintain your balance. Take instruction from a fitness expert who is experienced in boxing training.
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