BOXING

If you're looking for a full-body sport with multiple benefits, not only for the body but also for the mind, then boxing is a great choice!

BOXING

Boxing is a sport with regular, repeated movements, which naturally promotes muscle toning. Whether you're learning striking techniques, how to move correctly, or doing fitness exercises such as push-ups, squats and crunches, your entire body is put to work and progressively toned: the arms, abs, legs, and glutes among others.

WHICH TYPE OF BOXING IS THE ONE FOR YOU?

The great thing about boxing is that there's something for everyone. With several disciplines to choose from, there is sure to be one that offers you what you need in physical, technical and mental terms.

There are plenty of variations for you to try out: savate and kickboxing, which both involve the fists and feet; boxing, which involves the fists only; semi/full contact; and Muay Thai, to name but a few. Give them a go and find out which one works for you.

One thing common to all of them, though, is a high level of intensity. Whatever kind of boxing you do, the level of cardio and muscle workout you get is something that plenty of other sports lack. What's more, clubs are increasingly offering fitness classes based on boxing training. This is what's known as cardio boxing.

CARDIO BOXING

CARDIO BOXING

The most popular variation. Cardio boxing arrived from the USA in the early 1990s. It's based on movements from kickboxing, boxing and Thai boxing (Muay Thai), though the only aim is to burn off calories. Which is just as well because that's what you're here for.

With cardio boxing, the goal is not to work on your technique with a view to fighting in the ring but to perform boxing exercises and movements that develop your cardio fitness and burn off some energy.

And to make it more fun and help you stay motivated, you can do it to music. Whether you're at a boxing club or gym, classes are run by a coach against a backdrop of funky lighting and music.It's a great way of unwinding and working out at the same time.

Cardio boxing really burns off the calories. Sessions involve punching the air (shadow boxing), hitting a target (punching bag or focus pad), fitness exercises and skipping.On average, you'll burn up 600 an hour. In terms of intensity, boxing workouts are right up there.

So, in summary: cardio boxing offers all the intensity and quality of a boxing session, both in terms of cardio and muscle workout, but in a setting that is more about fun and fitness than fighting in the ring.

BOXING

Also known as the "noble art", boxing has been around for centuries, since ancient times.

Boxers are only allowed to use their fists to strike their opponent.  The only areas they can hit are the upper body and the head. Boxers strike each other from a much closer range than kickboxers.

Boxing is very physically demanding and requires a lot of leg speed and mobility in the upper part of the body. In terms of equipment, you need a pair of boxing gloves, a mouth guard, a head guard and a pair of shoes.

BOXING
Thai boxing

THAI BOXING

Thai boxing is also known as Muay Thai. In this form of boxing you can use your fists, feet, elbows and knees, which means you can strike your opponent from close in or far away. Feet and knees can be used to hit opponents anywhere on their bodies.

Thai boxing requires the same equipment as K1 kickboxing: head guard, mouth guard, boxing gloves and shin pads. Fighters can also wear elbow pads if they choose. There is a lot of ritual attached to Muay Thai fights and they always begin with a dance: the Wai Khru Ram Muay, in which the nak-muay (boxer) wears a mongkon, a traditional headpiece. An orchestra also plays music during fights.

KICK-BOXING

Also known as the "noble art", boxing has been around for centuries, since ancient times.

Boxers are only allowed to use their fists to strike their opponent.  The only areas they can hit are the upper body and the head. Boxers strike each other from a much closer range than kickboxers.

Boxing is very physically demanding and requires a lot of leg speed and mobility in the upper part of the body. In terms of equipment, you need a pair of boxing gloves, a mouth guard, a head guard and a pair of shoes.

BOXING

OUR ADVICE ON GETTING INTO BOXING

BOXING AT HOME

The great thing about cardio training is that you can do it outdoors (cycling, running and swimming, for example), at home or in the gym.  There are lots of different types of fitness equipment you can use: cross trainers, exercise bikes, treadmills, rowing machines and mini steppers.

If you'd rather take a class, then Zumba and body combat are both fun options that you might like to try.

Rule 1: Choose an activity you enjoy and which meets your goal
Do you want to bulk up, burn some fat off, complement your training programme or do some recovery work after an intense session? You might want to go for the rowing machine, exercise bike or cross trainer, which all work a lot of muscles. With all of these machines you can lose weight, slim down and develop your muscles.

If you just want to stay fit, then any cardio training activity will help you achieve that goal.

Rule 2: Change the length and intensity of your sessions in line with your goals
You can switch up the length and intensity of your cardio training session to suit your needs. A long session at moderate intensity or high-intensity interval training (HIIT) will both help you burn fat. Working out at a high intensity will also help you develop and improve your vVO2max.

A low-intensity session is perfect for recovering from a heavy workout. Your level of intensity will all depend on the type of session you're looking for :)

OUR TIPS ON HOW TO PROGRESS

BOXING

HOW TO TRAIN AT HOME

You can carry on training at home or in your garden. 
We have two support options for you:
1. Our free DECATHLON COACH app, which features punching bag training ideas for beginners and more experienced boxers.
2. On-demand training sessions at the E-CLUB.

LEARN TO BOX WITH YOUR CHILDREN

Have a fun time with your kids and teach them the basics of boxing. 
It's a great way for them to work off all that energy and to develop their powers of concentration.
Give it a go! It's a whole lot of fun!

BOXING

OUR TIPS ON TEACHING CHILDREN HOW TO BOX

THE BEST CARDIO EXERCISES TO DO AT HOME

Here's a selection of the best cardio exercises for boosting your heart health, staying in shape, and improving your fitness levels.
You don't need "any special equipment to do these exercises. They're designed to let you carry on working out at home. :)