The Health Benefits of Boxing

The Health Benefits of Boxing

By now, we’ve all heard that exercise is a must in order to maintain physical and mental health, yet since 1950, sedentary jobs have increased over 80% and most Americans aren’t getting enough physical activity.. Studies have shown that being sedentary and not getting enough exercise is linked to many other health-risks like obesity, cardiovascular disease, cancers, type 2 diabetes, and chronic kidney disease, so lack of enough exercise affects a person more than just how they look and feel about themselves; it has a huge affect on a person’s health and quality of life. 


Similarly, researchers have found that over the last 30 years, stress levels for Americans have increased up to 30%.  Like lack of exercise, stress is also linked to the development of multiple diseases and affects both how we feel mentally as well as physically.


So we know we need exercise in our life in order to combat the effects of our typical sedentary lifestyle, but why is it so difficult to get motivated to exercise? It’s a complex question, but it is a combination of factors, such as lack of time in your day, inconvenient exercise class schedules, lack of accountability, and the overwhelming exercise choices you have. This is where Liteboxer comes in: you have everything you need right in front of you: a variety of classes and schedules, the top boxing coaches in the country, the best music, and your boxing gloves. 


But let’s back up: how do we know which exercise is best for us? While stretching and weightlifting are essential components to a well-balanced work out, cardiovascular work takes the cake in terms of combating obesity, lowering blood pressure, and decreasing the risk of developing heart disease. But now that we’ve narrowed down the importance of cardiovascular exercise, which exercise should we choose? 


While running, cycling, rowing, and walking are all fantastic ways to stay in shape and keep your cardiovascular health up and your stress levels down, boxing is unique in that it also improves hand-eye coordination, balance, and proprioception, which is the body’s ability to know and understand where the joints and muscles are in space. And while traditionally boxing could have potentially negative repercussions such as head trauma, the LB workout provides that same rush of the game without taking on any actual hits from your opponent. 


Unlike exercises like cycling, boxing improves your bone strength. Since bone cell growth is only stimulated through weight-bearing activities, you need to put weight on your bones in order to tell them to make more bone cells. This can be done through weight training, walking, running, or body-weight exercises like planks, squats, and lunges. But there is only so much time in the day: how do you fit it all in? That’s where a LB workout comes in: we combine high-intensity boxing rounds and cardio bursts with body-weight exercises that you perform off the platform. 


While we may be biased, we’re not the only ones that think boxing is the most effective, and most fun, way to get in those weekly cardio minutes. A 2015 study set out to determine if high-intensity boxing workouts yielded better results than a moderate-intensity exercise such as brisk walking. And the results were telling: the group that participated in boxing once a week had significantly better results in all areas of health including lowered blood pressure, decreased abdominal fat, decreased BMI, increased VO2 max, and increased quality of life. 


Showing up for your LB workouts and completing them not only improves your core strength, self-confidence, and improves your sleep quality, but you’re also improving your metabolism too; once you establish your weekly LB routine, your body will start to become more efficient in burning calories. This is called exercise post oxygen consumption or EPOC for short. When you commit to your workouts and LB classes become a part of your life, then you can expect to keep burning calories even after the work out ends. 


But it’s not just about the physical benefits. Boxing in an environment where you feel safe and are actually hitting a target creates a reaction in your body that leads to a release of stress and tension.  It may seem counterintuitive, but participating in aggressive, but fun activities such as boxing, actually can make you feel happier and more calm.


So when you’re dragging during that final round, just remember all the good you are doing for your body and your mind, even if you can’t feel it through the burn in your legs. Keep up that momentum, and we’ll see you in the ring! 


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