Benefits of Boxing

Who was the last national Golden Gloves champ? Who was the champion during Queensberrys rules in 1892? The True Benefits of Boxing

<img src="file:///C:%5CDOCUME%7E1%5Cjpalmer%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_image001.jpg" alt="The Art Of Boxing: Skills, Drills And Benefits!" v:shapes="Picture_x0020_1" width="440" height="220" /><o:p></o:p>

By: <a href="http://www.bodybuilding.com/fun/robson.htm">David Robson</a><o:p></o:p>

One of the worlds
oldest, and most celebrated sports, boxing, has proven to be popular among many
people, for a variety of reasons. From its emergence in ancient Greece, through
early 18 century England where it was considered the "gentle" art of
self defense (albeit a bare-knuckle form of defense), and an introduction of
the Marquess of Queensbury rules (1866; scoring system that required gloves),
boxing has continually been refined and perfected. <o:p></o:p>

In the 21st
century, professional boxing attracts major sponsorship deals and makes
fighters millionaires. Amateur boxing is also growing exponentially, with those
looking for a challenge attracted by the allure of the benefits to be realized.
Indeed, boxing is increasing in popularity almost daily, with movies like
Billion Dollar Babies and massive pay-per-view events attracting millions of
watchers. <o:p></o:p>

Boxing has
become a global phenomenon with tremendous cross-over appeal - the fitness
industry has latched on to the boxing popularity with box-out classes and the
like. Why has boxing become immensely popular and how does one become
proficient at its practice? The following article will shed some light. <o:p></o:p>

Why Box? <o:p></o:p>

Boxing
provides many benefits and challenges. For example, it has the potential to
turn lives around by providing focus and an outlet for pent up aggression.
Boxing's greatest benefit might be in the training and preparation needed to
reach the fighting level. Indeed, the actual fighting aspect need not be
emphasized to realize boxing's many benefits, which include: <o:p></o:p>

1: The Ultimate Workout <o:p></o:p>

The typical boxing training session
stimulates all muscle groups, and provides the perfect combination of aerobic
(with oxygen) and anaerobic (short-burst, without oxygen) exercise. Indeed, the
boxers' workout is guaranteed to get anyone into the best shape of their lives.
<o:p></o:p>

To
perfect the basic boxing skills while developing the stamina to survive three,
three-minute rounds of sparing (actual fighting in a controlled gym-setting to
prepare for the real thing), one needs to be supremely conditioned and strong
enough to throw powerful punches from round one through to three. <o:p></o:p>

The
boxing workout improves every type of physical capacity: strength, power,
coordination, aerobic fitness, anaerobic fitness and endurance. Exercises that
are emphasized include, heavy bag, speed-ball spring-ball and medicine-ball
work, skipping, running, weight-training (calisthenics mainly), and
wind-sprints. <o:p></o:p>

Exercises are shortened and combined to form
a circuit or performed independently over a longer period. In short, boxing
improves ones reflexes, endurance, flexibility, coordination, speed, power and
cardiovascular fitness. <o:p></o:p>

A
sample boxing workout (about one-hour). <o:p></o:p>

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Warm-up:
5 minutes on <a href="http://www.bodybuilding.com/fun/drobson68tbig.jpg">exercise
bike</a>
followed by stretching of all major muscle groups. <o:p></o:p>

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<a href="javascript:popUp('exerpop.php?Name=Sit-Up')">Sit-ups</a> with medicine ball:
three sets of 25. <o:p></o:p>

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<a href="http://www.bodybuilding.com/fun/drobson68wbig.jpg">Skipping</a> five sets of
two-minutes. <o:p></o:p>

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Five
two-minute rounds on <a href="http://www.bodybuilding.com/fun/drobson68ubig.jpg">heavy
bag</a>.
<o:p></o:p>

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Three
two-minute rounds on the <a href="http://www.bodybuilding.com/fun/drobson68vbig.jpg">speed-ball</a>. <o:p></o:p>

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<a href="javascript:popUp('exerpop.php?Name=Side+Lateral+Raise')">Side
laterals</a>:
three sets of 15. <o:p></o:p>

Note:
All exercises have a one-minute rest between rounds as per the period given
between rounds in an actual boxing match. <o:p></o:p>

2: Confidence <o:p></o:p>

Possessing the skills to look after oneself
gives a significant amount of confidence. Contrary to popular belief, boxers
typically do not seek confrontation as their skills, and confidence, convey an
inward belief that there is nothing to prove - and if one has nothing to prove
they will be less compelled to prove it. <o:p></o:p>

However,
if the boxer needs to protect themselves in a self-defense situation, they will
be more adept at finishing things quickly and cleanly, due to heightened
confidence levels and skill. <o:p></o:p>

When
one is confident of their ability to defend themselves physically, this often
translates to a psychological benefit of self-contentment and peace of mind. <o:p></o:p>

3: Stress Relief <o:p></o:p>

Boxing is the ultimate sport for countering
stress, in my view. The combination of <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Strength">strength
training</a>
and <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Cardiovascular">aerobic
work</a>
provides the best of both worlds in terms of feeling a muscular pump and
stimulating the cardiovascular system - both of which enhance <a href="http://www.bodybuilding.com/fun/bbmainmind.htm">psychological
well-being</a>.
<o:p></o:p>

After
a hard day, hitting the heavy bag for five to six rounds serves as a tremendous
stress release. Boxing (particularly concentrating on the focus mitts) enhances
the ability to relax, which helps one to keep calm and poised under pressure.
In this sense, boxing might help one to manage their life more efficiently. <o:p></o:p>4: Providing The Ultimate Contest
Between Two People
<o:p></o:p>

Boxing allows for a direct competitive
experience between to people in a controlled setting. Depending on one’s
disposition, this can be a great self-esteem boost. <o:p></o:p>

Full
contact sparring, which is optional in many boxing classes, provides the
perfect platform to refine fundamental boxing skills, and a great test of
physical capability and courage. <o:p></o:p>