Sports scientists agree that cardio-boxing is one of the best forms of exercise because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems.
The major benefits of cardio-boxing include:
- Increased Stamina
- Increased Strength
- Increased Speed
- Increased Coordination
Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defense and fitness and usually consists of:
- Adjusted heart rate work
- Actual boxing techniques
The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.
The best way to measure the effects of an exercise program on your body is to check your pulse.
The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.
You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.
Now you have your exercising pulse rate or heartbeats per minute. We’ll be concentrating at the upper end of your pulse region: the 50% – 70% ranges.
To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.
50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.
Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.
Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.
Mix up your cardio activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.
Body Posture Technique For Your Cardio-boxing
The boxing stance is the posture a boxer takes before and after every action. This depends on whether you’re left or right-handed. Here, we’ll be dealing with the most common; right-handed. For left-handed people, reverse the instructions.
Stand with your feet shoulder-width apart, with your left foot in front of your right foot. Your right heel should be up a little with your left foot flat on the floor and toes pointing ahead.
Bend your knees a little and balance your weight.
Place your elbows close to your body with your left fist held at head height. In that position, correspond to your left foot.
The right fist should be at head height also and guarding the chin. You should do this with both elbows protecting your body and both fists protecting your chin.
This is your defensive and offensive position after throwing punches. So please practice this before going any further. When you move forward in this boxing stance, the left foot moves forward first, and then the right follows.
When you move back, the right moves back, and then the left follows. When you move sideward to the right, the right foot moves first followed by the left. When you move sideward to the left, the left foot moves first followed by the right.
Practice this moving forward, back and sideward in the boxer’s stance. Do this until your moves are smooth and quick. Remember to keep your guard up and elbows tucked to your sides.
Keep your head at eye level with your upper body leaning forward. In boxing, it’s important that you throw punches quickly. And then bought back quickly to assume a defensive posture.
Turn your punches into knockouts
A left jab has many uses, you can use it for both offensive and defensive actions. From the set stance, with your left arm, you must push quickly and with force forward. The weight should shift to the front foot. The fist moves in a straight line and straight back again for defense.
At the moment of impact, the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and you can throw it with considerable force. The arm moves straight forward from the chin. Then the bodyweight shifts to the front foot.
The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.
The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder fast and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down to keep your back of your fist pointing up. In a straight line with the lower arm. The left hook to the body is like the above but increases the rotation of the body
The right uppercut is also carried out at the close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are well done. Fast and Smooth.
To develop speed and endurance. Try to punch straight right, left jab, and right uppercut combinations into the heavy bag. The duration of the exercise period is the same as the rest period.
i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.