Cardio Training for Boxing
Boxing is a popular sport that pits two combatants against each other. These fighters use a variety of punches to earn victory by knockout or judges’ decision. Fatigue sets in as the contest continues, hampering their ability to fight. Cardiovascular endurance is an important aspect to obtaining a victory in the boxing ring. Fighters use a number of tactics to develop their cardio health in preparation for their fights.
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Cardiovascular Training for Boxing
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Cardiovascular endurance is an important part of any boxer’s skill set. Fighters must train with the mentality that a fight is going to last the scheduled time, thus they need to be physically able to compete the whole time. A lack of cardio leads to fatigue which will affect your ability to fight. Activities such as running, sparring, weight training and swimming can help develop your cardiovascular strength.
Interval Running
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Running is a primary training tactic to develop cardiovascular endurance. Fighters can benefit from adding interval running techniques to their training programs. For example, warm up with a one mile run, then rest for three to five minutes. Next do six sets of 600-meter runs at an intense pace, resting for one minute between each. Cool down with a half-mile jog. Interval running will help improve your overall cardio output for the long term and the short bursts of action during boxing. Be sure to use equipment that properly supports your feet, knees and ankles.
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Sparring
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Sparring is the practice of a simulated fight with a training partner. This training tactic can also be used to help build cardiovascular strength. To prepare your body physically for that challenge, spar more rounds that you are scheduled to fight. For example, if you are set to fight five rounds in an amateur fight, spar in 10-round sessions. This training will help your body become accustomed to fighting for extended periods. As a fighter you will also develop techniques to help you stay effective while tired. Working with larger fighters than yourself can also help you become acclimated to dealing with their weight and strength.
Weight Training
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Weight training can be used to develop strength and endurance to compete as a boxer. High repetition weight lifting allows your muscles to be used for longer periods of time. For example, completing three sets of biceps curls at 10 to 12 repetitions builds the endurance in your arms. This exercise will give you the stamina needed to continually throw effective punches. You also need to use high rep weight lifting on your lower body. Weakening legs in an extended fight can take power away from your punches and hinder your movement. Create a workout plan that impacts your total body.
Other Information
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Before you begin training in any type of new workout plan, consult your physician to obtain a complete physical. Your doctor can help you better understand how and if your body will react to the strains of cardiovascular training for boxing. Also, consulting a personal trainer can help you create a workout program that will allow you to better reach your goals.
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References
- Photo Credit Shadow boxing image by Andrei vishnyakov from Fotolia.com
