Why Everyone Should Add Boxing To Their Workout Regimen

Why Everyone Should Add Boxing To Their Workout Regimen

Why Everyone Should Add Boxing To Their Workout Regimen

A lot of normal civilians steer clear of combat sports. Whether it's boxing or MMA, most people feel like its for the brutes. Most people don't even let it cross their mind because most people think it involves getting hit in the face, or worse, knocked out. While somewhat true, boxing is also a beautiful sport that has alot of art and science behind it. Outside of the intangibles that the sport captures in combat, there are alot of benefits it has for your body outside of combat.

Boxing is everyone who is into fitness or likes keeping in shape should partake in, here is why.

The 5 benefits of boxing

Boxing has many benefits, but here are the top 5.

Weight Loss

The first and probably most appealing benefit of boxing is the health aspect of it. Boxing is probably the best, and the toughest cardio workout that you can partake in. Between shadow boxing and hitting the bag, it is possible to burn up to 1000 calories in a single boxing workout. Hitting the bag alone, depending on intensity, can burn you 300 to 600 calories. That's not counting shadow boxing, jump roping, road work and strength training exercises that come with it.

Build Muscles

Boxing will have you working muscles you never thought you had. Usually the first day after your first boxing workout, you may feel like you can't move, laugh or cough. Your back will be in pain, your core on dire, and your biceps will feel like they were put through a paper shredder. However, this is less reason to stop and more to reason to continue. Boxing will build you an impressive physique and will help shed the fat off your body so that you can actually show off the muscles underneath. It primarily will work your core, shoulders, and back.

Increase confidence

Nothing helps build confidence like knowing you can kick some ass. Boxing helps increase confidence for that reason and many others. Outside of learning how to properly defend yourself, you will also learn how to have a good center of gravity and be in much better shape. Even when Matt Damon was shooting the Bourne Identity, the director made him box for 6 months so he can "get the confident walk that boxers have."

Increase Stamina

Boxing will help increase your stamina as well. No more embarrassingly panting after walking up two sets of stairs. Boxing will make the regular tasks in your life much easier. It will also make you be able to last much longer in bed, seriously. You can expect things to get much easier for you.

Release Stress

Boxing can also be a great form of stress release. It allows one to safely release and pent up aggression that build as a results of regular life, which can get pretty stressful. On a daily basis we hold in what we really want to say to protect other's feelings and that can get tough to hold in after a while. Boxing is a way to provide a release for yourself.

What is a Typical Workout?

Okay so maybe you are already sold on the workout, but you want to know what it consists of.

Well according to the Brawl Bros. Boxing Workout, here is what you can expect from a typical boxing workout.

Typical boxing training regimen:


•Jump Roping

•Shadow Boxing

•Heavy Bag


•Strength Training

However when you go over to to see the full boxing workout, keep in mind this is for fighters, so you can borrow each task, but you don't have to do it for as long. About an hour of exercise should be plenty.

Stick to 2 minute rounds and 3 rounds per workout.

It's Fun

The best part about boxing is that it is fun. Especially if you don't have to train to get into the ring and fight guys who want to take your head off. Purely as a workout it is the most fun you can have without breaking the law. Grab a friend, grab some gloves, and go bust out a good boxing workout.

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The Coach That Killed My Passion

An open letter to the coach that made me hate a sport I once loved.

I fell in love with the game in second grade. I lived for every practice and every game. I lived for the countless hours in the gym or my driveway perfecting every shot, every pass and every move I could think of. Every night after dinner, I would go shoot and would not allow myself to go inside until I hit a hundred shots. I had a desire to play, to get better and to be the best basketball player I could possibly be.

I had many coaches between church leagues, rec leagues, personal coaches, basketball camps, middle school and high school. Most of the coaches I had the opportunity to play for had a passion for the game like I did. They inspired me to never stop working. They would tell me I had a natural ability. I took pride in knowing that I worked hard and I took pride in the compliments that I got from my coaches and other parents. I always looked forward to the drills and, believe it or not, I even looked forward to the running. These coaches had a desire to teach, and I had a desire to learn through every good and bad thing that happened during many seasons. Thank you to the coaches that coached and supported me through the years.

SEE ALSO: My Regrets From My Time As A College Softball Player

Along with the good coaches, are a few bad coaches. These are the coaches that focused on favorites instead of the good of the entire team. I had coaches that no matter how hard I worked, it would never be good enough for them. I had coaches that would take insults too far on the court and in the classroom.

I had coaches that killed my passion and love for the game of basketball.

When a passion dies, it is quite possibly the most heartbreaking thing ever. A desire you once had to play every second of the day is gone; it turns into dreading every practice and game. It turns into leaving every game with earphones in so other parents don't talk to you about it. It meant dreading school the next day due to everyone talking about the previous game. My passion was destroyed when a coach looked at me in the eyes and said, "You could go to any other school and start varsity, but you just can't play for me."

SEE ALSO: Should College Athletes Be Limited To One Sport?

Looking back now at the amount of tears shed after practices and games, I just want to say to this coach: Making me feel bad about myself doesn't make me want to play and work hard for you, whether in the classroom or on the court. Telling me that, "Hard work always pays off" and not keeping that word doesn't make me want to work hard either. I spent every minute of the day focusing on making sure you didn't see the pain that I felt, and all of my energy was put towards that fake smile when I said I was OK with how you treated me. There are not words for the feeling I got when parents of teammates asked why I didn't play more or why I got pulled after one mistake; I simply didn't have an answer. The way you made me feel about myself and my ability to play ball made me hate myself; not only did you make me doubt my ability to play, you turned my teammates against me to where they didn't trust my abilities. I would not wish the pain you caused me on my greatest enemy. I pray that one day, eventually, when all of your players quit coming back that you realize that it isn't all about winning records. It’s about the players. You can have winning records without a good coach if you have a good team, but you won’t have a team if you can't treat players with the respect they deserve.

SEE ALSO: To The Little Girl Picking Up A Basketball For The First Time

Cover Image Credit: Equality Charter School

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Figure Skating Is A Mental Game

Being a competitive athlete, there's many downs but there are moments where it's worth while.


I feel so anxious that it feels like someone is constantly breathing down my neck. My heart is beating at 100 mph. My insides are tightening up and my palms are sweaty. My legs are frozen to a point where they are numb. The smell of hairspray and the taste of red lipstick lingers. The feeling of the ice against my blades is music to my ears. I tied my skates multiple times so it feels perfect. I keep moving to keep warm.

"Am I supposed to feel this way?".

"It's okay to feel this way, it's normal. I would be concerned if you didn't. Nevertheless, I believe in you. You have worked so hard for this".

"I feel like the weight of the world is on my shoulders, right now. If I don't do well, I failed everyone even myself".

"Don't think like that, you have prepared yourself well and you should have faith in yourself also. No matter what happens today, you should be proud of what you have accomplished in over the years you have skated. This is a lesson in life. If something knocks you down seven times, you get up eight times. That's what this sport has taught you. You are stronger than you think. This is your passion so let go of all of reality now and skate for yourself. Show everyone what you can do, this is your moment".

"Thank you, for everything".

She's right, you are stronger than you think. This is a mental game. If you tear yourself down, you're going to go down. Focus, you have to focus. As she said, you love this sport, the adrenaline and the feeling of being powerful. For once, you actually feel beautiful. Never mind that, but you are beautiful. Outside and in, and beautiful to watch. Skating is my escape from reality which is everything that I don't want, what I don't need. The pressure of being perfect, the mental breakdowns, the fear of failure, and the fear of getting hurt. Anything can happen within any moment but it's a risk that's worth taking.

Just forget it, there's no need to keep dwelling on the things that you can't change. This, right now, is all about you. This is your moment. Take it and never let go.

"And our next skater representing the Summit Figure Skating Club of North Carolina, Jessica Tran".

"Alright, do it to it".

I went out with a smile, the crowd cheering me on as I am getting ready to start my program.

"Breathe, take a deep breath. You got this, trust yourself".

As soon as I stood right in front of the judges, I was ready. The music began, filling the rink with a sudden shock. I turned on my character, my determination, and my love for skating.

Once the music stopped, everything stopped. It went by so fast that all I could really remember was the moment I finished. The heavy breathing, the sore arms, and weak legs. With a huge smile, I bowed to the judges and then to the crowd. I did it. I didn't care about the small mistakes that I did. I didn't care that I landed a difficult element. I didn't care that I fell on the easiest thing that I could do. All that mattered was the fact that I kept going. At the end of the day, medal or not, I'm still a winner.

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