Boxing
Boxing is a combat sport in which two people strike each other only with their fists, in padded gloves, by the rules. In a gym it is trained both as a sport and as a workout — most people who box never fight in a competition.
What it is for
Section titled “What it is for”- Very good cardio and endurance: rounds of work with short rests.
- Strength and speed in the upper body and core, and footwork for the legs.
- Coordination, reaction and focus.
- Self-control and a release for stress.
- The basics of self-defence.
Equipment
Section titled “Equipment”- Boxing gloves (10–16 oz, depending on your weight and the exercise) and hand wraps under them.
- For sparring: a mouthguard, headgear and a groin guard; a chest guard for women is optional.
- Light shoes or boxing boots, and sports clothes.
- A skipping rope.
- Bags, pads and the ring are at the gym; many clubs lend gloves for the first sessions.
How training goes
Section titled “How training goes”- 60–90 minutes, often counted in rounds of 2–3 minutes with a minute’s rest.
- A warm-up (skipping, running, mobility), then technique: stance, jab, cross, hook, uppercut, defence and footwork.
- Drills in pairs, pad work with the coach, and bag work.
- Sparring only for those who are ready — with protection and at a controlled pace.
- Conditioning at the end — push-ups, core work — and stretching.
Who it suits best
Section titled “Who it suits best”- People who want an intense workout and somewhere to put their energy.
- Beginners: fitness boxing without contact is widely available.
- Teenagers and adults who want discipline.
- Anybody who wants the basics of self-defence.
- It is less suited to anybody with a neck, shoulder or wrist injury, or a condition that rules out blows to the head — ask a doctor; non-contact fitness boxing may still be an option.