Trying to get into boxing for some calorie burn and want to know about the calories burn boxing can?
Also, you have just clicked on the veritably right composition for that!
Boxing has been popular for a veritably long time since it has been first introduced.
Also, it is not a sport but can also be used as a good workout for fitness purposes.
What is boxing?
Boxing is a combat sport involving two people using protective gloves, hand wraps, and mouthguards throwing punches at each other for the limited predetermined time in a boxing ring.
Different rules can be applied to boxing, based on which there are Thai boxing, French boxing, Chinese boxing, kickboxing, and the ancient Greek one called pygmachia.
As for the styles of boxing, there are:
- Boxer/Out-fighter
In boxer/out-fighter, the classic boxer tries to maintain distance between himself and his opponent.
The boxer fights with faster and longer-range punches mostly the jab and knocks his opponent down.
This strategy is regarded as the best boxing strategy.
- Boxer-puncher
This strategy needs full power and technique so that boxer can outdraw his opponent in a single shot.
- Counter puncher
In this strategy, the boxer relies on his opponent’s mistakes and tries to find opportunities to knock down his opponent.
- Brawler/Slugger
This strategy involves more very light punching power as the boxer lacks finesse and footwork in the ring.
- Swarmer/In-fight
The boxer has to throw intense flurries and combinations of hooks and uppercuts.
Equipment used in boxing are:
- Wrist wraps
- Boxing gloves
- Mouthguard
Different techniques used in boxing are:
- Stance
Unlike typical boxing stances, modern boxing uses technique stance with the styles upper vertical-armed guard, horizontal, and knuckles-facing-forward guard.
- Punches
There are four basic punches namely jab, cross, hook, and uppercut.
- Defense
A boxer can use various movements to defend himself like a slip, bob, weave, sway or fade, parry/block, the cover-up, and the clinch.
Other unorthodox strategies are rope-a-dope strategy, bolo punch, overhand, and check hook.
How many calories does boxing burn?
The calories burned to depend upon the body weight, the intensity, and the time period of the workout.
Similarly, calories burnt can depend on other factors such as:
- Boxing activity such as Punching a bag, shadow boxing, sparring, professional boxing with an opponent, drills with or without weights.
- Gender
- Age Range
- Experience/Professionalism
- Height
- Nutrition
- Activeness
For an average person, if the effort is there, he or she can burn up to 800 calories from boxing.
As per the types of activities done in boxing, calories burned can be calculated as:
- In boxing with punching bag, approximately 394 calories are burnt off.
- Sparring in boxing burns over 558 calories approximately.
- Boxing in ring can burn upto 916 calories.
Does shadow boxing burn calories?
Yes, shadow boxing definitely burns calories.
Shadowboxing is a combat sport exercise. In shadowboxing, a person throws punches in the air imagining an opponent in front of him.
It is a primary form of boxing where you throw your punches at your shadow.
Also, it is simply a warmup exercise to accelerate your heartbeat and get your body ready for harder exercises.
In simple words, it is done before getting engaged in stronger physical activities or exercises.
So, it can be taken as a cardio exercise.
The main benefit of doing shadowboxing is you get to lose your body fat.
If done for an hour, it can help you to burn out 400 calories.
Other benefits of shadow boxing are:
Shadowboxing can help in numerous possible ways of fitness besides calorie burn. Some of its benefits are:
- It helps to increase body strength.
- Hearbeat can be accelerated through shadowboxing which results in more fat burn.
- Basal metabolic rate (BMR) can be increased too.
- Shadowboxing contributes in muscle gain as well.
- Your body balance is also maintained.
- You can learn to control your body and increase your speed through shadowboxing.
- Muscle coordination will definitely happen.
Benefits of boxing
Boxing is a popular form of exercise which has been massively used by people for fitness purposes.
Some of the benefits of boxing are listed down below:
Improves heart health
With the increased heartbeat, boxing will help your body to push and sustain in vulnerable states too.
So, yes, it will definitely help in reducing some possible heart problems or diseases.
Smoothens weight loss
One of the major benefits of doing boxing is you get to see weight loss with a fat loss overall.
Increases whole body strength
Every muscle in the body gets worked up during boxing. So, you will eventually build up more body strength through boxing.
Helps you to learn self-defense techniques.
Not only in a boxing ring, but boxing can also be helpful for normal people too. The world has always been a dangerous place for women so if got in some dangerous situation, anyone not only women can defend themselves with boxing techniques.
You will be mentally focused and disciplined after starting boxing.
Mental focus and discipline can be developed through boxing too.
Helps you to maintain your body balance and control.
Boxing will help every muscle in the body to synchronize resulting in better muscle coordination and body balance.
You are more self-conscious and know how to control your body.
Basal metabolic rate (BMR) is boosted up.
With the increased heartbeat, the basal metabolic rate (BMR) is also boosted through boxing.
Lets out your stress and frustration.
When you get engaged in a high-intensity workout, you get to take out all your negative emotions like stress, frustration, irritation, and more. So, boxing is also a HIIT workout that will help you to do so.
Lowers blood pressure
Boxing as a HIIT workout lowers vital signs as per the studies that cause low chances of getting heart problems or diseases.
Final Takeaway
So, you probably did get to understand what percentage of calories you’ll burn actually with boxing, its styles, its techniques, and its benefits also.
Boxing can be used for workouts rather than walking, running, cycling.
As boxing can help you in many possible ways, you should definitely go for it.
If you want to learn it as a professional then, it will be better. For that, you can get yourself enrolled in boxing classes.
Go, grab your boxing gloves and throw some punches!