Boxing is an ancient combat sport, but also dangerous. We would like to talk about whether boxing is a good workout or does more harm than good. What prompted us to do this? More and more of those who are engaged in boxing today are aimed at improving the physical condition of the body, and not at achieving titles and winning championships. This type of activity is more reminiscent of fitness with a punching bag, but it really brings many benefits to the physical and mental state of a person.
Here we study scientifically proven boxing benefits. They will be true for both simple training and professional athletes. However, the severity of all these benefits will be different for these two categories.
1. Overall Body Strengthening
Obviously, you work primarily with your arms, throwing hundreds of jabs, hooks, and uppercuts per workout. But the source of these punches is not in your arms, but in your legs and core strength.
According to a study by Harvard Health, the boxer’s stance requires the strength of your legs and core to exert maximum force. All of these body parts will develop proportionally. You simply cannot throw a powerful jab without twisting your torso and pushing with your legs, and this naturally trains many muscle groups.
2. Reduce Stress
You are not the only one who has noticed the therapeutic effect of boxing sparring after a hard day at work. There are statements that do not stretch to scientific papers, but statistics show that more than 50% of visitors to boxing sections notice a decrease in stress.
Boxing also helps to be more confident, feel energy and a surge of strength, and also reduces moral and emotional stress. A study in the Journal of Physical Education confirmed that boxing and other martial arts help to relax and improve mood. From a biological point of view, heavy loads cause the production of endorphins, also known as the hormone of happiness.
What is noteworthy is that not only training improves mood, but also watching boxing. Another question, where can I stream boxing? Although there are a lot of boxing streaming sites, the vast majority of them are paid. You may ask how to watch boxing for free and this desire is understandable. At the link in this paragraph you will find free fight streaming sites so that you can also relax on non-training days.
3. Strengthening Bones and Joints
Boxing training strengthens and densifies your bones. As we age, our bones weaken, making us susceptible to conditions like osteoporosis and osteoarthritis. Weight-bearing exercises, including boxing, are essential for building stronger bones and joints.
Boxing keeps you light on your feet, constantly moving and shifting weight. This movement puts weight on your legs, knees, and feet, strengthening them. Punching solid targets, such as punching bags or mitts, also counts as a weight-bearing exercise, as your arms encounter resistance. This resistance prompts osteoblasts to build more bone tissue, reinforcing your bones.
4. Promotes Cardiovascular Health
Greater mobility during boxing improves cardiovascular health. Moving, punching, and dodging is a workout not only for your muscles, but also for your heart. It beats harder, increases the amount of oxygen in your blood, and causes your blood vessels to constrict and dilate. Your heart rate will increase by 30, 50, or even 70 points in just one 60-second, intense sparring session. Jumping rope warm-ups are also beneficial for cardiovascular health.
Today, doctors recommend at least 20 minutes of intense exercise at least 5 days a week. This recommendation is aimed at cardiovascular exercise. Boxing fits this description perfectly. Boxers have a lower risk of heart attacks, high blood pressure, and strokes.
5. Boxing Stimulates Weight Loss
High-intensity boxing training is a powerful way to decrease body fat and improve body composition, outperforming activities. For instance, a 150-pound person can burn between 390 and 558 calories in a 60-minute session, depending on intensity and whether they’re hitting a bag or sparring.
Even exergaming, which involves simulated boxing with a gaming system, effectively burns calories and can encourage higher activity levels among those less inclined to join live training sessions. Many find comfort in holding a gaming controller rather than boxing gloves, making this an accessible alternative for fitness.
6. Improve Balance and Coordination
Boxing enhances coordination by synchronizing your upper and lower body to land punches effectively. This improvement is particularly beneficial for patients with disabilities, notably Parkinson’s disease, which affects gait and motor functions, increasing the risk of falls.
Research published in BMC Neurology (2021) found that Parkinson’s patients who took two boxing sessions per week for 16 months reduced their monthly falls by 87%. Initial awkwardness is common, but noticeable improvements can be seen after consistently attending classes two to three times per week.
People with Parkinson’s or other neurological conditions should consult their healthcare provider about the potential benefits and safety of incorporating boxing into their routine.
7. Helps Reduce Blood Pressure
Boxing and HIIT workouts can significantly lower both systolic and diastolic blood pressure, reducing stress on your blood vessels. High blood pressure is a major risk factor for heart attacks and strokes. Studies have shown that people who engage in HIIT boxing programs experience a greater reduction in blood pressure compared to those who follow moderate-intensity cardiovascular routines. This makes HIIT boxing an effective way to manage blood pressure and improve overall heart health.
Final Thoughts
Boxing training is a dynamic workout that combines footwork, punching, and evasion moves, mimicking the boxing match in the ring. Often paired with conditioning exercises like jumping rope and calisthenics, it adds intensity to each session.
This type of training can boost heart health, improve body composition, increase strength, lower blood pressure, and support weight loss. Above all, boxing is an enjoyable way to stay fit and relieve stress in a safe, healthy manner.
