Boxing Workout...

Boxing is considered one of the best cardio workouts. For this workout, the heart rate range from 50%-70% of a person's maximum heart rate. This can be easily determined by subtracting the age from 220 and multiplying it by .5 to get the minimum heart rate and multiply it by 7 to get the maximum. Boxing cardio Workout Routines The first step in getting into this workout is to have interval running. It consists of sustained, intense running for a set time and distance. This will condition the body for boxing. Common intervals of distances are 200 - 800 meters. For beginners, workout routine consists of 1-mile warm up, 600 meter run, and 800 meter light jog to cool down. Running should be kept at an intense pace to make the heart rate reach the anaerobic levels. Muscle Groups targeted Boxing involves a lot of muscle groups. These are the bicep, quadriceps, hamstrings, Gastrocnemius and Soleus muscles, and Erector Spinae muscle group. In addition, boxing exercises also include the abdominal muscles, internal and external oblique muscles groups, Pectoralis muscle group, and Latissimus muscle group. Cardio workout Preparation Prepare all equipment needed. Do 5-10 minute warm up exercises. Do a 10-minute basic resistance endurance training. This will emphasize the level of speed, endurance, and strength. Do a 5-minute drill, combining multiple punches and defensive work. Do a timed rounds punching light to heavy bags. Cool down by doing a 5-minute stretching to stabilize the heart beat