BOXING FITNESS
If you want a complete workout for fitness, it doesn't get any better than boxing. Training at a level to get fighting fit - means having strong heart & lungs, agility, strength, power and endurance. The intensity of the training also means you're metabolism is burning fat long after the session and if training two or more times a week, the techniques used will come in handy for self defence even if your goal is not for getting in the ring.
Boxing History
Providing you're not being hit too often - there are some really positive health benefits for boxing. The early days around Roman times, were not conducive to health, however, as bouts were usually to the death where contestants wore a 'Cestus' or 'Myrmex' - an iron-plated/spiked glove. Boxing, and hand-to-hand fighting, was banned in 393AD due to excessive brutality. It wasn't until the late 17th century, that boxing had a revival in London - attracting even the nobility to the sport which was at the time, a bare knuckle contest. So it was in 1867 that The Marguis of Queensberry introduced the rules for 3 minute rounds, the 10 second count and gloves to be worn. These rules have remained relatively unchanged ever since but fighters are usually retired at a relatively young age and with considerably fewer fights under their belt than some of the greats like James Figg and possibly the greatest boxer ever - Bob Fitzsimmons (pictured above), who claimed to have had over 300 fights.
The health benefits
The training techniques for boxing, including skipping, hitting heavy bags, learning to dodge and weave punches - is not only good fun but can help with focus/concentration, agility, balance and spatial awareness.
Cardiovascular fitness
Training for 3 minute rounds, interspersed with one minute recovery periods, is a very effective way to develop cardiovascular fitness. This start-stop form of exercise is more commonly known as (high) interval training (or HIT) and has been shown to burn fat quickly and continue to burn calories long after the exercise as your body replenishes the depleted oxygen levels in your blood and boosts growth hormone IGF-1. Combining interval training with strength or load-bearing exercise and a protein rich diet, will help develop lean muscle mass and could also play a role in slowing down the ageing process.
Stress
Letting off steam is a term commonly used for describing someone who's stressed. Rather than take it out on your co-workers, family, partners and friends - use the punch bag and the focus mitts instead. The very nature of hitting something, can be very gratifying in itself (especially if you are visualising someone/something that's angered you!). Intense energy bursts used in exercise, triggers the release of endorphins which can give a natural 'high', and level-off your thoughts by flushing your brain's neurotransmitters with chemicals to suppress neighbouring stress, pain or fear neurons. The focus on the technique & movements - 'getting in the flow' and immersing oneself in the activity of boxing, will ultimately quieten your mind from the other thoughts and leave you feeling a zen-like calm.
Weight Management
Boxing training is an energetic activity that burns a lot of calories. This calorie-burning effect can help reduce fat from being stored around the body - as the heart and lungs prefer fat energy sources for fuel over glycogen, which is the energy metabolised for brain function. Glycogen reserves, stored in the liver and muscles, will deplete quickly when undertaking complex mental and physical tasks. As both of these energy reserves are called upon in boxing training and greatly depleted (especially glycogen) when focusing on pads/technique coupled with intense aerobic exercise - fat reserves are accessed more in order to replenish the brain and muscles. Over time, this process for breaking down fat into energy, becomes more efficient both for brain and muscle function. This is where fitness levels - improving endurance and recovery times, will be apparent. Combined with a calorie controlled, nutritious and healthy diet, this type of training will enhance desired body shape and greatly help to maintain ideal weight.
Increased bone density
Bone mass decreases as we get older and can lead to degenerative serious medical conditions if left unchecked. Weight-training and load-bearing exercises help maintain bone density and can actually increase bone mass in some cases. Sticking to a regular weight and exercise routine has been shown to restore health and even reverse some of the signs of ageing in both men and women.
Lifestyle Balance
The late great Buster Martin - lived a life to the full. He celebrated his first pint and a cigar at the age of seven and claimed that he smoked & drank every day from then on. He worked 5 days a week to keep his mind sharp and had an active social life - often being the last man in the pub. Despite his boozy lifestyle, he ran the London Marathon at 101 and put down his long life of good health to his regular boxing training routine. Surely, this is sound proof that we can still live a full and fun life - so long as we put in the training too...work hard - play hard!
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