What Are The Benefits Of Fit Boxing?

Today we are going to talk about fit boxing and the benefits this sport can offer you. Fit boxing is a form of exercise that has become popular among people who want to get in shape. It originated in the United States and is a combination of boxing, kickboxing, muay Thai and CrossFit exercises. The goal is to train the entire body extensively.

At first it may seem like an aggressive sport, aimed only at people who are in optimal physical condition. However, the truth is that there are exercises for everyone from the young to the elderly. Do you want to know more about the benefits of fit boxing? If so, keep reading!

What is fit boxing?

Fit boxing is a relatively new sport discipline that is attractive because of several interesting benefits. It combines fitness exercises, such as bodyweight exercises or TRX, with boxing and martial arts techniques.

The main goals are to maintain the physical shape of the body, gain muscle mass and lose weight. The latter are of course also some of the benefits, as the high-intensity sessions of about 60 minutes help burn up to 1000 calories.

Among other things, it strengthens cardiorespiratory function, increases physical endurance and improves agility and coordination. And the best part? It does not take much time and is suitable for almost everyone.

How is fit boxing practiced?

Fit boxing is a form of aerobic training that goes hand in hand with certain functional exercises. The sessions often last 47 minutes and are called ‘challenges’. They start with a warm up, which lasts about 15 minutes, in which cardio and toning exercises are done to activate the muscles.

Then, with the help of a trainer, the person starts boxing and kickboxing training to music. This involves 8 rounds of 2 minutes on the bag, combined with 8 exercises of 1 minute with your own weight.

This is followed by a 10-minute session of functional training using, among other things, resistance bands, TRX and a fitness ball. To finish, 6 minutes of toning activities and then 10 minutes of stretching are done.

The benefits of fitness boxing

In general, practicing physical activity offers a wide range of health benefits. Fit boxing stands out mainly for its effectiveness in burning calories and improving body shape. Of course, it has other advantages, which we will discuss below.

Helps fight stress

One of the main reasons to practice fit boxing is that it helps to reduce stress and anxiety. By including aerobic exercises in your training, you promote the release of endorphins. This reduces tension and increases the sense of well-being as explained in a review published in Frontiers in Psychology .

Helps take care of cardiovascular health

Regular fit boxing training also translates into improvements in cardiovascular health. Since it stimulates circulation in general, it also helps regulate blood pressure.

In turn, it helps to control overweight and obesity. These are factors that have a significant influence on the risk of cardiovascular disease.

Burns more calories

The combination of interval training in fit boxing increases the calorie burn, even more than other sports disciplines. This, of course, varies depending on the intensity with which it is practiced. In any case, sessions of 47 to 60 minutes are estimated to help burn up to 1,000 calories, which promotes a healthy weight.

Helps you to show

In this form of training, all muscle groups are put to work optimally. This, coupled with the ability to increase fat burning, promotes toning of the body. The result? A more defined and aesthetic figure.

Improves coordination and stability

One of the main effects of this discipline is that it strengthens the core, also known as core muscles. By including fast rotational movements in the training, these muscles of the body are optimally trained. According to an article published in Harvard Health, fitness boxing offers the following benefits:

• this stabilizes the balance.
• it improves coordination.
• it increases athletic performance.

Increases self-esteem

Several studies, as reported in Neuropsychiatric Disease and Treatment , show that regular exercise has a positive effect on self-esteem and confidence. Fit boxing is very helpful in this regard, as it involves learning self-defense techniques that increase self-confidence.

At the same time, achieving small and big goals in every lesson creates a sense of accomplishment that also fuels self-esteem. Not to mention the physical effects, such as a healthier weight, which improve self-esteem.

Tips to start fit boxing

You do not have to be able to deliver high sports performance to start fit boxing. Nevertheless, it is essential to go through a learning and adaptation process to master the techniques applied during the training. So let yourself be guided by a coach who can help you.

At first, the movements and combinations of punches are strange and monotonous. However, the more you practice them, the easier it becomes to perform them. It is up to the coach to determine when it is time to increase the intensity. Still, here are some general tips to get you started practicing this discipline.

Relaxed

Learning to relax during workouts is the key to progress. In the beginning it is normal that it is difficult to perform the movements and punches without being a little tense.

It can also be difficult to complete the lesson completely. Nevertheless, try to take it easy and focus your efforts not on strength, but on speed and agility.

Wear comfortable clothes

The movements during these exercises should be fluid. For this reason , it is essential to choose comfortable sportswear, which offers a lot of freedom of movement and does not cause discomfort to the skin. Make sure you choose the right size to avoid any inconvenience.

Gradually increase the intensity

The truth about fit boxing is that it is a demanding discipline. Nevertheless, you should gradually increase the intensity based on your physical condition. Trying to go from a sedentary lifestyle to strenuous workouts at once is counterproductive and can lead to injury.

Weight training

To complement the effects of fit boxing on the body, it is worth following a strength training routine. It doesn’t have to be daily, it can also be 2 or 3 times a week. By training it you develop strength in your muscles and in general this will benefit both your fitness and your health.

Maintain a healthy diet

As with other sports disciplines, fit boxing should be accompanied by a healthy and balanced diet. Nutritional needs vary from person to person. However, it is advisable to consider the following:

• Increase your consumption of fruits and vegetables.
• Eat lean meats and lean fish.
• Dairy products are best taken in moderation.
• Eat nuts and seeds.
• Avoid consuming ultra-processed foods, sugars and refined flours.
• Drinking water.

Fit boxing: improve your fitness to music

It is therefore no coincidence that fit boxing has conquered the hearts of thousands of people all over the world. The positive effects on the body and the training with the punching bag to the rhythm of music make this discipline a different way of training.

Of course , the workouts are designed for everyone, from young people to athletes and seniors. Anyone can start with it, as long as advice from a professional is requested beforehand. Are you ready for the benefits of fit boxing?