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| Boxing is a great all-around cardio and strength workout |
While I may have been psyched up for a full-on sparring session, a boxing workout for fitness does not typically involve throwing punches at an opponent. Instead, you target your aggression toward the punching bags, or in some classes, simply throw punches in the air. A variety of boxing-based workouts have been on the fitness scene for some time, including Tae-Bo and cardio kickboxing. Title Club Boxing is the new kid on the block, bringing old school boxing training to your Columbus neighborhood. If you thought Tae-Bo was a workout, your world is going to be turned upside down with this one.
Eli Ayars, the tatted-up, musclebound MMA fighter leading the class, certainly looked the part, but his demeanor was helpful, safety-minded, and attentive to each participant. He brought a certain manic energy that wound the class up and got us energized. Music pounding, trainer bouncing, we started in right away with short interval warm ups - jumping jacks, push ups, squats, lunges. We progressed to explosive movements, with split lunge jumps, “star” jumps, squat jumps and burpees. Between each set of warm-ups, we ran laps around the gym.
This warm-up engaged large muscle groups, elevated our heart rates and definitely burned some calories. The mixed-level group approached each move with modifications as necessary, and since each interval was timed rather than counted, each participant was able to set his own intensity by adjusting the pace to the individual’s fitness level.
We donned our gloves for the boxing portion of the class, the real meat and potatoes of the workout. Eli focused on technique here, encouraging new participants to learn the proper movements to avoid injury. Combinations of punches were relatively simple, the goal being to burn calories. Anaerobic drills, short bursts of forceful work, had us working at the upper limits of cardiovascular capacity, increasing efficiency of the cardiovascular system. In between intervals, we got to rest and recover, and after a series of drills, we ran laps again. My shoulders started to burn as I nailed the bag over and over again. These repetitive motions clearly build muscular endurance, but on their own would not encourage much gain in muscular strength.
The boxing portion of the class culminated with an all-out “sprint” with 20-second intervals of different moves of our choice. Left jabs, then right crosses, push-ups, now alternating upper cuts, followed by alternating hooks, high knees, jab-cross combo, more push-ups, squats. I was out of breath, and I was not the only one. A girl next to me muttered to Eli, “You’re killing us!”, but she was smiling.
Currently, females outnumber males in these classes, as women are generally more often drawn to group fitness than men. Carla Meinberg has been boxing at Title Club for several months and believes that she “gets more out of this than [she] did with a personal trainer.” She finds herself with more energy after classes, and has seen improvements in her physique and in her core strength. Many participants also report an increase in self-confidence and a feeling of toughness. If you can deal with the physical challenges imposed here, you can face almost anything.
As more and more men become aware of the benefits from boxing, their numbers are growing. J.C. Decker, a Title Club boxer for one year, lost twenty pounds after starting these workouts, without even trying. The trainers motivate him to push himself harder than he would on his own. Eli intones that with this workout, “There is no second guessing. It’s never boring. It’s never dull.”
If you are looking for an athletic workout to get lean and toned, boxing may be a good fit for you. Check with your trainer to make sure he is properly certified and trained in boxing technique, exercise physiology, and safety considerations. Have fun, fight hard, and make LL Cool J proud.Follow @catherinederrow
