There are many kinds of workouts and exercises, but you want to know which exercise is best to help you lose weight. Boxercise burns calories just like any other exercise and can help you lose weight. This post will give you details about how you can incorporate boxercise and whether it is the best workout to reach your weight loss goals.
Boxercising is a full-body cardio and muscle workout that can help you lose weight. You can burn 250-400 calories per 30 minutes of boxercise while simultaneously strength training muscles in your whole body. Combining muscle training with cardio allows you to lose even more weight. Your resting metabolism is boosted as you build muscle mass. Boxercising is a great choice for weight loss in the gym or even at home.
If you still have questions, don't fret. In this post, we will discuss how long it takes to see results from a boxercise training routine, what gear you can buy to make your workouts more intense and effective, and some recommendations about training from home or the gym. Just keep reading.
All About Boxercising
Boxercising includes a variety of exercises that are used to train boxers to spar in the ring. Boxercising does not include any sparring unless you go to a boxing gym with the intent to spar. Strength and cardio training is combined in boxercise for a high-intensity training (HIT) workout. HIT raises your heart rate and increases your metabolism for one to three days following your workout. You will not only burn more calories during your workout, but you will also burn more calories in between your workouts.
Low Impact Or High Impact Training
When you imagine boxing, you probably envision high impact exercise while punching a heavy bag. Not all boxercising classes involve a heavy bag, so there are options for people who need a low impact exercise. If you have any injuries or soreness in joints, then you might prefer low impact training that does not cause extra stress on your body. If you do not have any concerns with adding stress to your joints or body parts, then high impact training will provide the most benefits for muscle mass and weight loss.
Should You Boxercise In A Fitness Class Or At Home?
This depends on your personal preference for training, cost, motivation, and timing. It will take a little more time to drive to the gym to take a class, but the trainer will motivate you to exercise harder. If you are a good self-starter and can motivate yourself, then boxercising from home is a good option.
Another benefit of going to a boxercising class is that they will have any equipment that is necessary to complete the class. You can find online classes that can be done without any equipment from home, but you may feel restricted to a small percentage of the boxercising classes that are available.
What Equipment Do You Need?
Equipment is not needed, but having equipment can improve your workout. If you are not able to purchase and install a heavy punching bag at home, then you will punch the air while you exercise. A heavy bag allows you to relieve your stress and take out your aggression while getting an excellent workout. If you choose to get a heavy bag, you should also get this equipment for your home gym:
- Boxing Gloves - Your hands contain 27 small bones each, and you will need to protect them while hitting the heavy bag.
- Wrist Bands - This is also necessary to protect the bones in your hands and wrists.
- Jump Rope - This is part of the high-intensity training (HIT) that makes boxercising a cardio, weight-loss workout.
- Mirror - Seeing yourself while you workout is vital to making sure you are using proper form. Using improper form can cause injury and can also reduce the effectiveness of your workout.
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Will Boxing 3 Days A Week Get You In Shape?
Yes, boxing just three days a week will get you in shape. It is an intense full-body workout, so it is best to have a day of rest in between workouts. Within three months of boxercising three days a week, you should notice a significant improvement in your muscle mass and loss of body fat. A boxercise workout is not only boxing but includes exercises to prepare you for sparring. Some of the actions included in this workout are:
- Jumping rope or jumping jacks, if you don't have a rope to use
- Burpees or up-downs
- Push-ups
- Planks
- Squats
- Crunches
- Boxing moves - jab, cross, bob, weave, and uppercut.
How Long Does It Take To See Results From Boxing?
The answer to this question varies on several factors. How long are you training for and how often? How intense are you training? Sticking with a three times per week workout of 45 minutes to an hour will yield some results within a couple of weeks. You should notice your arms and legs getting leaner, while your muscles get stronger. You might not notice a difference in size or weight immediately. This is because muscle weighs more than fat.
Building muscle is also part of your long term weight loss goals because the resting metabolism increases with more muscle mass. Exercise scientists recommend 12-16 weeks for a fitness plan to see significant improvement. Increasing the intensity of your workouts is more effective than working out for longer periods of time at low intensity. You can use weights or resistance bands to increase the intensity while doing boxercising training.
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How Many Calories Does Boxing Burn?
The number of calories burned depends on several factors including the intensity of your workout and your body composition. In general, boxing will burn between 500 and 800 calories per hour. That's just the benefit from the immediate cardio workout and keeping your heart rate up. Basal metabolic rate (BMR) is the number of calories you burn while resting. Research suggests that your BMR is elevated for up to 36 hours following a strength training workout.
One study found that after 24 weeks of strength training, men increased their resting metabolism or BMR by nine percent and women increased by four percent. That equates to about 50 calories per day for women and 140 calories per day for men. It may not seem like a lot, but that is nearly 1,000 calories for men and 350 calories for women each week. People burn 60 to 80 percent of their daily calories during rest on average.
In Closing
Boxercise is a great workout routine to lose weight. It will help you build lean muscle which increases your resting metabolism or BMR, so you burn more calories even when you are not working out. High-intensity training (HIT) like boxercising is the way to burn the most calories by combining cardio and strength training. You can choose to workout at a gym with a trainer to get the most effective workout experience. You can also workout effectively from your own house with or without extra equipment.
Before you go, be sure to check out these other fitness guides:
