Boxing Fitness and Stamina

Cardio Boxing

If you want to try something that is challenging and fun and provides an excellent workout then cardio boxing may be right for you. Recent international promotions of cardio boxing tapes and programs have made cardio boxing an enjoyable option for recreation and workout.

Cardio boxing gives the whole body a workout. It is great to relieve stress and you don’t require any special equipment to do it.

Contact Boxing

If you enjoy the challenge of outwitting your opponent physically then contact boxing is a great choice. Your overall boxing fitness is determined by your strength as well as speed and agility so you need a wide range of exercises to be competitive.

Working with a trainer is vital to correct any mistake in technique as well as give expert advice on exercises required to improve your boxing fitness.

Where to improve your boxing fitness levels
Boxing is one of the few sports that can be practiced almost anywhere, but you will most likely want to practice in a gym or fitness center. If you have access to equipment like punching bags, heavy bags, weights, practice gloves and professional scales you can enhance your boxing fitness levels. Having access to a range of equipment that will increase your overall body stamina and strength is also beneficial.

Get a friend boxing

Fitness levels are greatly improved when you involve friends in your boxing. People are more likely to continue their training when there is someone to motivate them and encourage them to improve. Boxing clubs are an obvious place to meet people who share the same interests and like-minded people can often provide you with valuable advice.

More than boxing
Fitness in boxing is not just about the boxing. Fitness training improves your overall health, improves your self confidence and opens up more possibilities for interesting outdoor activities like climbing, rowing and cycling.

How to calculate your pulse rate

Take your radial pulse by pressing your left forefinger and middle finger onto your right wrist, on the right side of the wrist about ¾ of the way across. Take your pulse for 15 seconds and then multiply the amount by 4. If possible do this a few times to get an average result; wait about half before taking your pulse again. People who do a lot of boxing fitness training will have a heart rate of about 60 beats per minute or less, while beginners can have anything up to 70 or even 120 beats per minute. Generally a slower heart rate means you have a stronger heart and are in good shape for boxing.

Fitness experts suggest you keep your arms away from your sides as this could cause your pulse to appear jerky or even stopped!

You should take your pulse before, during and after your boxing fitness routine and make a note of your pulse rate. The more you box the more your pulse rate will change, depending on the type of boxing you do and the amount of training.

Target Heart Rate

To calculate your maximum target heart rate for your boxing fitness program simply subtract your age from 220. Your heart rate should never exceed this number. For example, if you are 50 years old your heart rate should not go above 170bpm. If you feel your heart rate rise above this get some rest!