Why is boxing healthy?

Everything you need to know about Boxing

Everything you need to know about Boxing

Boxing is a combat sport that allows you to maintain good physical shape while acquiring the basics of self-defense.

It can be practiced in the gymnasium by integrating a club, or quite simply at home, thanks to various exercises and adapted equipment. It is on this last point that we will come back in this first article, with the list of essential accessories for training in boxing, the noble art.

Boxing is not only very demanding physically and mentally, it is also extremely technically mature. It's not called Sweet Science for nothing. What every boxer needs, however, are solid foundations, the prerequisite for this is to find your own personal style.

The basics of boxing include: a correct stance, the basic position with good cover and footwork. Basic strokes such as the jab, straight strokes and hooks and their technically clean execution. The ability to parry, block and avoid blows, as well as specific fitness training.

There is no one elementary school in boxing, but depending on the respective coach, sometimes considerable differences in the technical implementation and teaching methodology. Still, there are more similarities than differences.

Boxing, like any other sport, follows the laws of biomechanics. While there are several ways you can get it right and get it right, there are many more ways you can get it wrong.

Why is boxing healthy?

Boxing gives you strength, speed, endurance, dexterity and the ability to keep a cool head even under stress. Boxing promotes responsiveness, concentration and basic motor skills.

There is no other sport that challenges and trains not only the body but also the mind in a more complete way. Scientific studies have shown that amateur boxers have a clear increase in mental performance compared to non-boxing comparison persons.

Boxing makes you fit. A 90 minute boxing workout consumes an average of 900 - 1000 calories, far more than, for example, aerobics. Men and women of all ages from 10 to 70 years can take part in boxing gymnastics. Boxing is a school for life.

It serves the personality development, promotes self-confidence, independence, strength of will and assertiveness.

Boxing is safe. Amateur boxing is one of the physically and mentally toughest martial arts, but thanks to close cooperation between doctors, scientists and the Amateur Boxing Association (DBV) as well as a strict set of rules with special protective provisions, the risk of injury is reduced to a level that is low compared to other sports.

The sports medical care of the fighters has absolute priority. In addition to the regular routine checks, active competitors undergo a medical health check before each fight. During the fight, the referee, ring doctor and supervisor make sure that the strict protective regulations are adhered to.

The use of head, Mouth and groin guards and the constant professional checking of the boxing gloves complete the protective measures. A long-term study over 10 years has shown that amateur boxing has a lower risk of injury than football, handball, skiing or bowling.

Benefit of Boxing

Boxing is an effective full body workout. It makes you fit - in your legs and in your head. What else can boxing do?

Boxing trains the whole body

In boxing, you strengthen almost all muscle groups and help you build more body tension. Hardly any other sport trains coordination, strength and endurance at the same time to such a high degree. Not only are your arms used when hitting. Shoulder and trunk muscles are also used, since you also have to constantly dodge your opponent's blows, nimble footwork is important. The longer you train, the better your reflexes get.

Boxing helps you lose weight

If your goal is to melt the calories while exercising, boxing is the ideal workout for you, because it is a form of interval training. A boxing match lasts three minutes, followed by a one-minute break. Even when training with a partner, high-intensity stress phases and breaks alternate. If you want to train for yourself, you can create your own training plan with boxing exercises. You can easily set the time for the intervals on your Garmin watch. It signals when an interval begins and ends.

When you change the intensities, you burn a particularly large number of calories. That is at least as many calories per hour as when jogging, around 500 calories. Due to the after burn effect, the calorie consumption continues even after the workout

You can do it in many places

You can do boxing as fitness training in a club, in the gym or at home. Most boxing clubs not only address professional athletes, but also offer special boxing training for beginners. The advantage in a club is that you have a professional boxing trainer with experience at your side. He can guide you optimally and give you tips on how to improve. In a club you can also try out the skills you have learned in the ring in "sparring", a training match.

In many larger fitness studios, boxing is offered as fitness training in courses. All important strokes and movements are practiced there and combined with other endurance sports, such as jumping rope. You can't get into the ring there.

Of course, you can also buy a sandbag at home and train there. However, it is advisable for beginners to learn the correct punching techniques from a professional beforehand in order to avoid injuries.

Boxing helps reduce stress

When boxing, you can use the sandbag to reduce your stress or pent-up anger. In a short time you calm down and feel more relaxed. You simply box away troubled emotions. People who box regularly report that they are more relaxed in their everyday work. Perhaps after training you too have the feeling that nothing will "blow you away" so quickly.

Boxing training makes you more confident

A nice side effect of boxing: You become more quick-witted all round. Because you push your physical and mental limits during your workout, you get more and more confidence in the capabilities of your body. You feel that you can theoretically defend yourself. This also makes you feel more secure in everyday life. You strengthen your assertiveness and demeanor.

Boxing trains the mind

Boxing is not just about punching. You have to concentrate and be able to anticipate the opponent's attacks. With regular training you learn to act tactically, to focus and to get mentally involved with the opponent. Boxing training trains your ability to persevere for a long time, even in demanding situations. You learn to take it in and carry on anyway.

There are many variations

Do you love variety? There are numerous variants of boxing that never make training boring. Kickboxing, mixed martial arts or Thai boxing are the more popular types. Many fitness studios also offer courses with a mix of elements from different martial arts. You can also attend so-called piloxing or boxing aerobics classes, in which the movements are performed in sync with the music. Some boxing clubs also offer special courses for women and children.

Boxing doesn't have to be expensive

If you only want to take part in boxing-specific strength and endurance training in a club, the costs are manageable. Memberships in boxing clubs are often possible for as little as 30 euros a month. If you want to use boxing permanently as fitness training and also want to get into the ring, you should invest in bandages, gloves, head and mouth protection.

What you shouldn’t do in boxing

Two people beating each other: It's about the technique of striking, defending, and attention. There is also a defense technique for every attack. Basically, in a tennis match, the ball is hit where the opponent is not.

In boxing, the hand is slapped where the cover is not. If the attacked person is attentive, he sees it in good time and defends himself with the technique he has learned. Some people feel comfortable in fitness boxing and some never do sparring. Others would like to try this out too. You have learned all attack and defense techniques and compare them in the ring.

A means to reduce aggression: Perhaps in individual cases people channel pent-up aggression. But that is not the rule. People who start boxing are generally people who appreciate the varied training - consisting of technique, endurance, strength, speed, reaction, etc.

A pure men's sport: is there such a thing? A sport only for men or only for women? Whether a woman exudes femininity depends above all on her inner attitude and self-confidence , not on the sport she is passionate about.

Those who box will suffer pain: blue eyes, big noses? Professional boxer Wesner says that in the right ring it often looks worse than it is. But: this is the professional boxing sport. Very few amateur boxers actually sparring or fight a real fight. Except for a lot of sore muscles, nothing hurts.

What punching techniques are there in boxing?

The most important thing in boxing is the right technique. Those who have mastered the basic techniques can strike at high frequency in the ring and at the sandbag. In addition to a lot of practice, this also requires good footwork! Starting position: Right-handed people usually have their left leg in front, both legs slightly bent and their fists as a closed cover at chin level.

  1. Jab

Straight punch without backward movement with the leading hand (left hand for right-handers) forward. You push yourself forward dynamically with your back (right) leg.

  1. Cross (punch)

In contrast to the jab, the punch has the greater impact force, so it is performed with the strong hand. Because the opposite hand hits the front leg, the technique is also called cross. You guide the hitting hand (right-handers if you are right-handed) diagonally from the back to the front. The strength comes from the whole body and mainly from the fact that you twist your hips and back foot in the process.

  1. Hook

For the sideways hook, lift the elbow of your front arm out of your shoulder and turn your hips and front foot inward while you bring your fist directly to your opponent's chin or temple.

  1. Uppercut

Watch out, it comes from below! While the other punching techniques aim straight or to the side, the uppercut comes from below with the rear punching hand. To do this, turn in your back foot and hips and guide your hitting hand from below to the opponent's chin.

Important: After every blow, bring your fist back the shortest possible way and immediately take cover again! While one hand strikes, the other covers.


What equipment do you need for boxing?

Mouth guard: The mouth guard not only protects the teeth, but also the jaw, lips and throat. It is a duty to wear it.

Boxing gloves: There are a large number of manufacturers who sometimes offer excellent products at very low prices.

Bandages: The bandages are used to stabilize your hands and wrists and protect them from injuries. They also have the side effect of absorbing sweat and thus increasing the life of your gloves.

Jump rope: a cheap and effective means of becoming more light-footed. It is impossible to imagine boxing without it.

Sportswear and suitable footwear: There are special boxing shoes and boxing boots that meet the requirements of the sport particularly well.

Head protection: The head protection absorbs a small part of the impact energy, but protects very well against so-called cuts, or in the event of unintentional collisions of the heads. It depends on the coach, club and you whether you want or have to use head protection. Some models severely restrict the view, one reason why head protection is not particularly popular.


If you train in a boxing school or a boxing club, you don't need to worry about additional equipment. But if you also want to train at home, you may want to consider purchasing additional boxing equipment.

Sandbag: Without having access to a sandbag, you will find it difficult to develop yourself in a boxing manner. You can train your punching power, endurance but also footwork and avoidance movements on the sandbag. It is important to choose a suitably heavy sandbag that does not begin to swing wildly. You also need enough space to move around the sandbag and a correspondingly stable suspension or sandbag stand.

Hand claws: are an ideal tool for grinding in combinations and then implementing them with free footwork. However, you need a training partner who knows what he is doing, otherwise he will do more harm than good.

The double-ended ball: A ball roughly the size of a human head tied to elastic bands at the top and bottom. It is a very good training device in the advanced area to train accuracy, speed, hand-eye coordination and small avoidance movements.

In conclusion, boxing is worth it! Whether you step into the ring and assert yourself against an opponent or want to work off yourself in fitness boxing, the training makes you incredibly fit in no time.


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