This sport is becoming increasingly popular due to its benefits for both physical and mental health when practiced regularly.
Boxing is a sport with a long history spanning thousands of years. Many studies have shown that boxing originated in North Africa around 4000 BC, in the Mediterranean around 1500 BC, in Greece around 900 BC, and in ancient Rome about 500 AD. Around 3700 BC, in Mesopotamia (ancient Greece), the sport of boxing began to circulate, believed to be the precursor to modern boxing.
Traditional boxing is a form of combat between fighters in the ring, while fitness boxing is a training form that is becoming popular, safe, and offers many health benefits. This sport is not only a great way to improve fitness but also an enjoyable method to challenge both your mind and body.
Boxing is a form of high-intensity interval training (HIIT).
Improves Cardiovascular Health
When practicing boxing, you need to engage in high-intensity activities regularly during training sessions or matches. Thus, boxing is a form of high-intensity interval training (HIIT), which can help the body continuously maintain high-intensity activities. HIIT has been proven to be directly related to reducing the risk of heart disease.
A study found that obese adults participating in a 12-week boxing training program showed a reduction in systolic blood pressure. High systolic blood pressure is a major risk factor for coronary artery disease, one of the most common heart diseases in America.
Supports Weight Loss
High-intensity boxing training has been shown to reduce body fat more effectively than other activities like brisk walking. For example, a person weighing 68 kg can burn 390–558 calories in a 60-minute boxing workout in an air-conditioned room. The number of calories burned will vary depending on the intensity and other factors such as whether you are hitting a punching bag or sparring one-on-one. Even simulation boxing games on electronic devices can effectively burn calories.
Enhances Overall Strength
Most people think that punching power comes solely from the shoulders, but in reality, the act of throwing a punch requires the movement of the entire body. A good punch must involve the lower limbs firmly planted on the ground, along with coordination of the rest of the body to transfer force through the strike. Therefore, practicing boxing can increase overall body strength.
Improves Balance
Boxing training requires coordination of foot movements and other body motions, all of which help improve body balance. In fact, a study showed that boxing training can enhance balance in individuals recovering from strokes.
Boxing is also used as a method to treat Parkinson’s disease—a neurological disorder that affects the ability to perform complex body movements. According to a study published in the National Library of Medicine, practicing boxing twice a week helped reduce the risk of falls and improved balance scores in individuals with Parkinson’s disease.
Boxing is also used as a method to treat Parkinson’s disease.
Reduces Stress
The movements involved in boxing are effective in relieving stress in a healthy way. According to sports medicine doctor Osric S. King at New York Special Surgery Hospital, focusing on boxing training can help you “escape from stressful situations that invade your mind instantly.”
A review published in September 2022 in the American Journal of Lifestyle Medicine showed that non-contact boxing improves mood and quality of life in those with neurological health issues.
Lowers Blood Pressure
High blood pressure is a warning sign of dangerous complications such as heart attacks and strokes. According to several studies published in the National Library of Medicine, practicing boxing and HIIT has been shown to reduce both systolic and diastolic blood pressure while also relieving stress on blood vessels.
The University of Texas published research showing that a boxing training program reduced heart rhythm disturbances, lowered blood pressure, and improved cardiovascular health in individuals with stage 1 hypertension.
