Benefits of Boxing: 8 Reasons to Step Into the Ring With Liteboxer Today

Benefits of Boxing

Boxing is not just for the professional fighters in the ring, it’s a sport anyone can enjoy no matter your age, gender, or fitness level. As the perfect combination of strength and cardio exercise, boxing comes with a ton of physical and mental health benefits. 

Learn more about the benefits of boxing and step in the ring with Liteboxer today

Boxing Benefits

  1. It’s the ultimate form of cardiovascular fitness, helping to build a stronger heart and lungs. 
  2. As a cardio exercise, it improves your body’s endurance so you can go for longer.
  3. The combination of strength and cardio helps develop your muscles and burn fat, which can support your weight loss goals.
  4. It’s a full-body workout that conditions your legs, glutes, core, shoulders, back, and arms.
  5. Boxing it out boosts your confidence every time you step into the ring and reminds you of what you are capable of. 
  6. You can leave it all in the ring as boxing elevates your mood by punching out your anger, frustration, or stress.
  7. Get better sleep at night as boxing promotes feelings of relaxation and releases stress.
  8. Sharpen your mind as you improve your hand-eye coordination, memory, focus, and balance.

Physical health boxing benefits

Build in the ultimate cardio exercise 

A cardiovascular or cardio workout is any moderate or vigorous-intensity workout that gets your heart rate pumping and raises your oxygen and blood flow throughout the body. 

Boxing is the ultimate form of cardio. You are engaging your full body as you line up and strike the Liteboxer platform. Everything activates from your legs, glutes, core, and arms as you power your punches.

When practicing boxing combos your heart rate and oxygen input remain elevated as you deliver punch after punch. This helps strengthen your heart and lungs as you demand more oxygen and blood flow. 

The stronger your heart and lungs get through exercise, the more efficiently they can deliver oxygen and blood throughout your body. This helps decrease your risk of stroke and heart disease, control your blood pressure, and strengthen your bones and muscles, among many other benefits

This is why the American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise across the week. You are only three 30-minute Liteboxer classes away from hitting that goal! 

Improve your endurance

You’re always moving when you’re in the ring with Liteboxer, whether you are throwing punches, bobbing and weaving, or off the platform doing strength conditioning. Not only will cardio help improve your heart and lungs, but it builds up the efficiency of your body’s functioning so you can go for even longer next time. 

Improved endurance impacts so many different aspects of your life — it’s not just about getting to box for longer in the ring. Better endurance could mean more time spent playing with your kids before you get tired, more adventures with friends and family, or simply being able to perform activities for longer without feeling winded or exhausted. 

If you feel wiped after your first workout with Liteboxer, we encourage you to rest and try for round two. You will surprise yourself with how quickly your endurance improves with each boxing workout. And with our real-time results tracking your every move, you can follow your progress over time.

Support your weight loss goals

A high-intensity workout like boxing helps build muscle and burn fat, which can be helpful if weight loss is one of your fitness goals. According to Valdosta State University, boxing can burn anywhere between 354 to 558 calories per hour depending on your weight. 

This is because boxing is a unique combination of strength training and cardio. With cardio, you are getting your heart rate up as you sweat off the calories. With strength training, you build up your muscle mass and metabolism. 

The more muscle mass you have, the higher your resting metabolic rate will be. Your resting metabolic rate is how quickly you can digest food while your body is at rest. The quicker your digestion, the faster your body can burn calories. 

With a high-intensity workout like boxing, you don’t just boost your metabolism through muscle gain, but also through something called excess post-exercise oxygen consumption (EPOC)

This is when your metabolism stays elevated and continues to burn calories even after you finish working out. This is because your body is still working hard after your workout to make repairs to your muscle tissue and bring your body’s functioning back to normal. 

This is why boxing, in combination with healthy eating, can be a fun and effective full-body weight loss solution. 

Strengthen muscle and tone your body

Boxing is a full-body workout that builds muscle all over. 

Not only do all those jabs, crosses, and left and right uppercuts build upper body strength, but you also use your entire body when you throw a punch:

  • Your legs generate the movement behind the punch
  • Your hips rotate to deliver the impact
  • Your core and glutes engage to hold your boxing foundation
  • Your arms and shoulders bring the power and explosion as you hit the Liteboxer Smart Shield

Your defensive moves need glute, core, and leg strength as you bob and weave and stay low. You are also constantly moving and staying light on your feet, which helps build up your lower body strength. Between punches, you hold that core nice and tight in your boxer stance and deliver explosive power every time the beat drops

In our conditioning classes, you can build more power and strength in the ring with options to focus on glutes and abs, power yoga, or total body conditioning. All this in combination makes punching with Liteboxer a full-body strength-building workout that engages every muscle each time you step into the ring. 

Plus, your workouts with Liteboxer are never the same. This continues to challenge you and your body every time you step into the ring. 

Mental health boxing benefits 

Boost your confidence

There is nothing more empowering than punching it out in the ring with Liteboxer. Not only are you getting a good workout, but you are going to feel so great once it’s done. 

For many of our Liteboxer trainers, the confidence-building aspect of boxing is one of the reasons why they keep coming back for more:

Maxie: “Boxing is for everybody. I feel strong, sexy, and unstoppable when boxing and I don’t think there is anything better than that!”

Syd: “I practice the sport of boxing partially because I love the confidence it instills in me. Walking around as a woman knowing that you can throw a punch is empowering. I am constantly surprised and awed at the sound of my impact and I am fully in love and obsessed with the sport.” 

Jill: “Boxing to me is like dancing. Anyone can box. I love the confidence that boxing has given me. Once you find your rhythm no one can stop you. Your body will move how and when it’s supposed to. Boxing is so powerful for your mind and your body.”

Anthony: “Boxing is the one sport where EVERY single time I enter a training or sparring session I feel as if I learn more about myself in the ring than I have outside. Boxing challenges you mentally, physically, and emotionally which has helped me discover clarity in the hardest of times. Sometimes all it takes is to believe in yourself in life, and I can say for a fact that boxing can elevate you one punch at a time.”

Reduce stress and elevate your mood

With Liteboxer, you can leave it all in the ring as you punch out any anger, frustration, or stress. Boxing lets you take out any of that pent-up energy or feelings in a healthy way. 

Not only does the act of punching reduce stress, but it’s hard to get too deep in your thoughts when you are focusing on timing your punches to the beat and getting as many accurate hits as you can. This allows you to get out of your head, get lost in the music, and just focus on the movement of your body. 

By taking that time to yourself in the ring you can step away from whatever it is you are going through, even if it’s only for 15 minutes. That time away can give you a new perspective, release some tension, and give your brain a break. 

You might even feel happier or more energized once you finish your fight. This is because a high-intensity workout like boxing helps release hormones like serotonin, dopamine, and norepinephrine that help to elevate your mood. Now imagine how this could help with stress and mood if you boxed it out a few times a week? It’s a game-changer! 

Get better sleep

Do you know what’s also a game-changer? Better sleep! When you feel relaxed and your mood is elevated your body is more likely to fall asleep when your head hits the pillow. 

Not only can you de-stress through boxing, but the exercise helps you fall asleep faster and promotes that REM cycle sleep we all need for a restful night. Plus, after 30-minutes in the ring with our Liteboxer trainers, you’ll be ready to hit the hay!

Enhance your mental functioning

Exercise keeps your mind sharp, especially an activity like boxing that requires explosive and quick movement. 

Boxing helps improve your: 

  • Hand-eye coordination as you choreograph your punches to the beat of the music
  • Memory as you drill out your boxing combinations
  • Focus as our sensors track your power and accuracy every punch
  • Balance as you stabilize your body with every movement

All these boxing skills translate to everyday life, giving you better memory, coordination, judgment, and thinking skills. We strongly believe in the power of the mind and body connection of Liteboxer.

No matter your age or health, an activity that connects your brain and your body is going to not only make you stronger but improve your everyday functioning. 

Are you ready to elevate your health and your workout with Liteboxer? It’s time to step into the ring and experience the benefits first-hand. Learn more in this 10-Step Guide to Getting Started With Liteboxer or get right into it by choosing the Liteboxer workout that is best for you.


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