It’s More Than Just Hitting A Boxing Bag

We use boxing as a tool for improved fitness.

Because it’s more than just hitting a boxing bag.
(Although you can do that if you want to just tune out and hit something)…

But what is improved fitness?

Many use these 10 general physical skills to gauge improvement in their fitness levels.

  1. Endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

These ten skills come together to prepare you for almost any physical activity and working on these skills provides you with a level of fitness that is well-balanced.

That’s why we love boxing for fitness and why it’s the cornerstone of our programming at LVFIT.

  • We can’t think of another movement that affects more of our fitness
  • It’s endurance, stamina, power, speed, coordination, agility, balance, and accuracy
  • And you can do it whether you’re young or old, unhealthy or healthy, wanting to lose weight or wanting to take on the world

Now let’s take a look at each skill specifically and how it’s improved by boxing.

Endurance is your body’s ability to take up, process and deliver oxygen to your working muscles. You increase endurance by performing aerobic exercise at a moderate intensity.

  • So, sure you could go run for 30 minutes at moderate pace (75-80% of max effort)
  • Or you could jump into 1 workout at LVFIT where you’ll box for 12-18 minutes with new combinations every minute (sounds a bit more exciting right?)

Stamina and endurance are often used interchangeably (and incorrectly). They both relate to your ability to push through discomfort, but they are not exactly the same thing. Stamina is about sustaining maximum effort over a period of time, while endurance is about sustaining maximum time at about 75% of max effort. Essentially think of stamina as the rabbit in a race, and endurance as the turtle…

  • So, sure you could go do 1 minute sprints alternating with 1 min of kettlebell swings to improve your stamina
  • Or you could do 1 minute rounds of boxing as hard as you can (who’s face are you picturing on that bag now?)

Simply put, strength is the application of force. Rather than trying to work at a lower intensity for a long period of time, building strength is all about lifting heavy loads for a short period of time.

  • Boxing is not as effective for developing strength but we’ve got you covered at LVFIT with strength training exercises like goblet and front squats for 5 or less reps (80% of your 1RM)
  • Don’t worry if you don’t know what this means as our team of trainers will be there to assist you with all the guidance, structure, and technical assistance you’ll need

Your flexibility is determined by the range of motion of a particular joint. Improving your flexibility will increase your range of motion. Static stretching, where you’re holding a stretch for 30-120 seconds, is the most popular way to work on flexibility.

  • This is another component of fitness that you won’t improve much with boxing
  • But we’ve got you covered with a post workout stretch and strength training through a full range of motion with exercises like romanian deadlifts and powell raises

Power is strength with speed added as a variable. It’s your ability to apply maximum force in minimum time. Any explosive movement has a power component and will work on improving this skill.

  • So, sure you could do an extremely technical exercise like an olympic lift (which takes years to master)
  • Or you could put the gloves on and show us your power (you know what we’re talking about)
  • Boxing is great for power development for beginners thru advanced

Speed is pretty straightforward; this skill is all about moving as fast as possible.

  • Sure you could go to the track and do some 100m sprint intervals (watch the hamstrings)
  • Or you could do any amount of time on the bag with a 1-2 combination (jab-cross) moving as fast as possible

Coordination is your ability to take separate patterns of movement and “coordinate” them into one mega-movement.

  • So, sure you could do an advanced exercise like a muscle up where your chest up and over the bar starting from a pull-up position in an impressive demonstration of strength and coordination
  • Or you could put together combinations on the boxing bag shifting your weight with each punch, keeping your hands up, pivoting, breathing and moving
  • Each LVFIT workout has 2 options of boxing combinations (welterweight and heavyweight) for you to develop your coordination with advanced combinations

Agility is your ability to transition quickly from one movement to another. The more agile you are, the faster you can change directions (horizontally, vertically, or laterally).

  • So, sure you can do burpees over a barbell where you change directions on every rep
  • Or you can throw a combination on the bag and slip, roll, step back and step forward before your next punch
  • You know the old saying: “float like a butterfly, sting like a bee”, yep, we’re talking agility

Balance is how well you’re able to control your body’s center of gravity while supported on some type of base.

  • So, sure you could do a 1 leg deadlift or walking lunges (and you will do these exercises at LVFIT)
  • But you could also box to work on your balance as boxing all about balance as you shift your weight forward and back between punches, and offensive and defensive moves
  • And even though we’re just hitting the bag in our workouts, we are always working on technique and reminding our members to stay balanced keeping their feet apart with a stable base and ready for whatever life throws at them

Accuracy is a skill all about controlling your movements in a given direction and at a particular intensity. You practice this skill by either moving your body or an external object (like a medicine ball) into a planned and specific spatial arrangement.

  • So, sure you can do a wall ball here to work on accuracy
  • Or you can hone your accuracy with tight combinations between your shoulders and precision striking the bag as it moves between your punches
  • Not being accurate in boxing will show up with wrist and knuckle issues – don’t worry that’s why we wear gloves and wraps and go over all the basics with you when we run through the 6 pre-workout

So there you have it! An exercise, a sport, a skill… However you want to label it, boxing is not just hitting a bag, it’s a dynamic skillset ready to improve multiple facets of your fitness and move the needle on your goals with us here in the gym.

Committed to your success,
The LVFIT Performance Coaches.

2024-01-02T15:24:16-08:00 Comments Off on It’s More Than Just Hitting A Boxing Bag