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Fitness boxing gives you the advantages of a standard boxing workout without the risks of punches or head trauma. Image: Thinkstock |
This adapted version of the game may also help improve your strength, endurance and balance.
Fitness classes
Unlike traditional boxing that requires you to spar with a partner, fitness boxing for older adults often involves punching within the air or on a punching bag in school. There are two major kinds of these exercise classes. In one, you follow a frontrunner and do a series of boxing moves all choreographed to bouncy music, form of like an aerobics class. The moves include a mixture of massive, sweeping punches (crosses, hooks, uppercuts). small punches (jabs); squats (duck); and short, quick steps forward and backward. Other kinds of exercise classes include strength training, stretching, and hitting the punching bag. Don't have the strength to do boxing moves while standing up? Both kinds of classes can be found for individuals who need to stay seated while punching within the air or on a punching bag.
Benefits
There is not any evidence that fitness boxing is superior to some other type of exercise, nevertheless it has many health advantages. There is an influence. “You're swinging your arms, moving your arm and shoulder muscles, increasing your upper body strength. And as you bend your knees slightly, do the boxer crouch with a wide stance. “If you're in, you're strengthening your core. Muscles, back and legs,” says Arslani. Strong muscles make it easier to rise up from a chair or carry a bag of groceries.
Fitness boxing can also be a superb aerobic exercise. Aerobic exercise gets your heart pumping and helps reduce the chance of hypertension, heart disease, stroke and diabetes. It can strengthen bones and muscles, burn more calories, and boost mood. Aerobics can even increase your endurance, helping you climb stairs or walk further.
In addition, aerobic exercise is related to improvements in certain brain functions. Arslanian says boxing is especially well-known for improving hand-eye coordination, especially if you happen to're fighting on the bag, hitting padded targets, or simply “shadow” boxing. . “There are studies that show that trying to hit a target with your hands improves hand-eye coordination and possibly makes you feel more alert and focused,” she explains. ” she says. Better hand-eye coordination can even translate into a neater time picking up a tablet or pen.
And one final good thing about fitness boxing, if you happen to're in a position to stand while doing it: improved balance. “You're changing your position and challenging your balance. The more you do it, the better your balance response will be,” Arslanian says. “If you encounter a crack in the pavement, you may be more successful at saving yourself, because your strength and reaction time may be better.”
What must you do?
Fitness boxing is just not for everybody. “I might say you’ve gotten to be very careful if you’ve gotten osteoporosis or osteoarthritis of the hands. In that case, you must only consider shadow boxing, and ensure that your hands are tar-gate. Don't contact, says Arslani. Also, with any activity that’s potentially aerobic, you must check along with your doctor before starting.
If you're occupied with trying this exercise to alter up your routine, you'll likely find classes at health clubs, community centers, or your local YMCA. And if you happen to do start a category, remember to take it slow.
“You want to start at a comfortable level of intensity and gradually increase, and stick with it,” Arslanian says, “It's not about high intensity. It's about consistency. is about.”
Key Benefits of Fitness Boxing |