Monique Rana - Boxing for Fitness
- Publish Date
- Friday, 28 February 2014, 12:00AM
- By Monique Rana
Move over Rocky and make way for the Million Dollar Babes! Boxing, boxfit classes and boxing training is not just for the guys. It was only two years ago that, women's boxing made its debut at the 2012 Olympics in London, marking the first time that all summer sports had female athletes. Both men and women are becoming boxing enthusiasts even if it is just for fitness. For me personally, over the last 18 months I have incorporated into my weekly workouts at least one 30 minute boxing workout session with my trainer Rod. I put my on boxing wraps (these protect wrists and knuckles) and we begin with a variety of warm up exercises involving some shadow punches, skipping, burpees, pushups which are repeated in three lots before we start the boxing. Then comes the fun part – the punches:
- STRAIGHT RIGHT & RIGHT CROSS
- LEFT HOOK
- UPPER CUT
- COMBINATION OF PUNCHES
During these workout sessions there is no body-to-body contact unless you and your Trainer have discussed this. The aim is to provide an effective, challenging workout covering all aspects of fitness, including strength, endurance, speed, and coordination.
Other benefits include stress release, increased self-confidence, increased agility and coordination, muscle tone and greater fitness. Boxing is a cardio work-out for the entire body. You will tone your gluteus muscles (butt) and quadriceps (front of thighs) — perfect for women who want to lose weight around their bottom and thighs as part of an overall reduction program.
What to watch out for.
Weak wrists are generally the only thing that might present a problem however once you learn how to box properly; you shouldn't be putting any unnecessary strain on your wrists. If you do have weak wrists using boxing wraps will help with extra support. Focus on the alignment of your punches. Align your punches correctly and your knuckles should feel no pain. If unsure, ask your Boxing Trainer to go over the alignment of your punches slowly.
If you have shoulder or other upper body joint problems speak with your Trainer before your session.
What will I need to bring?
Check with your gym for what is provided. Some places provide gloves for a rental fee and others expect you to bring your own. Usually a pair of gloves and a pair of mitts are all that are required between two people, so don't feel that you have to double up on gloves.
You might want to invest in your own boxing glove inners, or buy some boxing wraps from Sports Stores like Sterling Sports or at online places like MDKFitness, particularly if the gym provides boxing gloves for you — boxing is a sweaty sport and gloves don't always smell that great. Other than that, bring a small sweat towel, a bottle of water with a squeeze top and a partner or Trainer — and make sure you've taken off all jewellery. Wear what you feel comfortable in and remember that you're going to get hot. Training gear such as breathable fabric that can wick the sweat away from your body, baggy shorts, track pants, singlet’s or t-shirts; so long as you're comfortable and ready to sweat!
At BodyTech we also run *Supervised Strike (boxing) classes throughout the week for those wanting group classes. Supervised Strike™ High Intensity Training is a BodyTech knockout. Supervised Strike delivers an authentic high intensity boxer’s workout. The programme includes skipping rope, shadow boxing, bag work, combination drills, and medicine ball mid section work for stronger abdominals. Supervised Strike is great for both men and women who want a high intensity calorie burning workout. It’s a great avenue for stress busting too.
All trainers are qualified BodyTech Strike Instructors, guaranteeing safe and challenging workouts every time. Suitable for all fitness levels and ages. Give this class a go!
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