Cardio-Boxing, is a fitness hybrid of traditional boxing, which has stepped out of the boxing ring, providing a thorough workout for exercise enthusiasts. Most sports scientists agree that Cardio-Boxing is one of the greatest forms of exercise. Why? Well it is because it conditions your entire body and provides a complete workout for your cardiovascular and muscle endurance systems. The major benefits of Cardio-Boxing are:
- Increased Stamina
- Increased Strength
- Increased Speed
- Increased Coordination
Cardio-boxing also enhances your well being by strengthening your self-discipline and has a combination of strength training. The best method to measure the effectiveness of an exercise program is to check your heart rate (pulse). The easiest way to check the heart rate is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your heart beats for 10 seconds and multiply by 6. To get a more accurate reading of your heart rate, you can purchase an electronic heart rate monitor. In Cardio-Boxing your workout needs to be at a relatively moderate-high intensity that is 50% – 70% of your Maximum Heart rate range. You can calculate your Maximum Heart Rate by subtracting your age from 220. For example, your age is 20, 220-20=200, this is your Maximum Heart rate. From here you calculate the percentage intensity of your workout. If you wish to train at 70% of you Maximum Heart Rate, 70% of 200 equals to 140 beats per minute. Gradually increase your intensity. Start with 50% and slowly work your way up to the 70% upper limit.
Remember: Do not exercise beyond fatigue, hydrate regularly and avoid locking your joints or over-extending punches or kicks. With a little caution and control, Cardio-Boxing can become a rewarding and exciting addition to your regular workouts.