Boxercise® courses use exercise programs based on the sport of boxing, with varying approaches and degrees of physical combativeness, from no-contact to full-contact sports conditioning. The rigors of boxing provide numerous training benefits in aerobic cardiovascular and anaerobic strength training. Exercise can accommodate fitness beginners, intermediates, and well-conditioned athletes, and attracts fitness enthusiasts with exciting and high-energy programs that draw from some of the best conditioning regimens in sports. Many programs offer similar conditioning techniques, though their particular focus could vary among circuit training, drills, focus pad, and punching bag techniques, as well as group aerobics formats.
Deciding upon the best Boxercise® course for your needs may also depend upon whether you want to train from a book, video, or a live training scenario. Numerous courses can accommodate training in these formats. Specialist instructors often provide live training and also videos online or in DVD format. They may also offer Boxercise® fitness instruction in books. The popularity of this style of exercise program ensures numerous options for fitness enthusiasts.
Usually, Boxercise® courses require equipment such as hand wraps, gloves, jumping ropes, pads, and punching bags. Know whether you have to purchase these; some courses may provide them or offer a group discount from a particular vendor. More intense contact boxing will require the addition of headgear, mouthguards, and groin or chest protectors. Using boxing as a fitness regimen, courses typically will teach basic punches and combinations through shadowboxing, paired work between a boxer and a person wearing focus mitts, and solo work on speed bags and heavy bags. Many modern fitness facilities offer this type of equipment in clean, contemporary environments far from the sweaty conditions of old-school boxing gyms.
Courses that favor circuit-style classes will have fitness enthusiasts alternate between various stations. This may include moving minute by minute through activities such as skipping rope, medicine ball tosses, punching bags, and focus pads. For many participants, contact with focus pads is a suitable alternative to full-contact boxing, and is as close as they care to get to the real thing. The attraction of boxing is offset by the physical risks of being hit, particularly in the head. Many people share a passion for the sport without necessarily wanting to offer up their body as a training tool for someone else.
Punching bag workouts included in some Boxercise® courses typically focus on combining cardiovascular, or cardio, work with strength training. This may emphasize developing balance and endurance as well as martial capabilities. Bags offer resistance and help develop punching technique as well as the kind of gritty boxer's determination that can only be got through physical contact. If you're not sure what your goals should be, consult a medical or fitness professional to ensure you select the appropriate goal, fitness level, and course to get you there.
Widely popular aerobics formats make those Boxercise® courses an attractive alternative for people who love to train in groups. Training with a group of people may offer you more motivation to stick with the demanding regimen and also offer a rewarding social component to your activity. These techniques usually employ repetitive punching and moving drills. They sometimes also use aerobic or competitive kickboxing techniques to provide whole body benefits.
Generally, Boxercise® courses will develop aerobic and anaerobic energy systems by working slow-twitch and fast-twitch muscles to increase stamina, explosive power, and endurance. Whether you prefer to focus on aerobic conditioning, fighting technique, or strength through punching drills, boxing can incorporate many other exercises like cycling, running, and rowing; choose your favorite activities and you will be far more likely to dedicate yourself to them over the course of a boxing training regimen. Look for a course that can build strength, balance, and proper boxing form at your current and desired level of fitness. Ensure that the course you choose provides safety precautions, clear descriptions, demonstrations or photos of techniques, and enough variety to keep the training interesting, so that you can turn your body into a lean, mean boxing machine.