Want to shake up your exercise routine? Try aerobic boxing for something out of the ordinary. Aerobic boxing combines intense upper-body movement with fast footwork to give you a knockout of a workout. Also known as Aerobox, Boxercise, and Boxaerobics, this sport uses the punches and moves of regular boxing to whip you into shape. The focus is more on movement than technique, with students alternating between shadow boxing and actual sparring.
A good way to get started is by taking classes at your health club or at the local Y. If possible, try to take a class from a former boxer since he or she will know all the moves and can incorporate them into a great aerobic routine with the proper motivational support. Don’t be discouraged if you have trouble keeping up in your first few sessions: aerobic boxing requires a lot of muscular endurance which takes time to develop.
If you don’t have time to go the gym, you can also choose from a wide selection of books and videos that teach you how to aerobic box on your own. You can a great workout in the comfort of your living room while moving at your own pace.
During an aerobic boxing session you will probably do a combination of skipping and running, body conditioning and resistance training, targeted pad work, specific partner drills and work using a punch bag.
In addition to being a great cardiovascular workout that burns fat and calories, aerobic boxing also increases your endurance and muscle strength, particularly in your legs and arms. It will also help develop agility, coordination, and flexibility.
Warming Up and Cooling Down
Most classes begin with a warm-up, but if yours doesn’t, make sure you do your own before coming to class. Take a brisk walk or jog for five to 10 minutes to get your muscles warm and to elevate your heart rate.
After your workout, if your instructor has not included a cool-down period, take a few minutes to walk around the studio. This will help your heart rate descend gradually.
Be sure to stretch your abdominals, arms, shoulders, hamstrings, calves, and quadriceps, at the start of class and again after cooling down to avoid injury and soreness.
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