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Boxing is an interesting sport for many people because it can be more fun than the treadmill and more exciting than lifting weights. Some people even go one step beyond and decide to create their own home boxing gym for the many benefits it brings,… The post Create your own home boxing gym appeared first on Be happy...
Here, we will give you six easy steps you can follow so that you can create a DIY home boxing gym that suits your needs. We will also recommend what equipment to buy and where to buy it because we want you to find every tip you need on this post, and please, do not forget to comment if you have built your own home gym before and have additional tips for our readers. Also, if you have any questions, write them down in the comments section!
The first thing you need to think about before buying any equipment or construction materials is the space where you want to have your home gym. If you do not have much space available you can keep things minimal and still have a great boxing gym, but the larger the space is, the better, especially if you want to move around or spar.
Since boxing training can make a lot of noise, the perfect space for a boxing gym is a garage or a shed that is away from the house. However, if you live in an apartment, there are ways to make a gym that’s apartment-friendly and super quiet that will also fit the space, which will most likely be smaller than the one you would have in a house. Nonetheless, try to consider things such as the type of training you are planning on doing before starting to create your gym.
Punching bags are normally silent and it is a piece of equipment that is easy to install and does not cost a whole lot. A punching bag will help you with cardio and strengthening and they come in different weights with an exterior covering of leather, faux leather or vinyl and it is perfect for an apartment if you choose a free-standing punching bag. This is the best option for you if you live in a condo since we are sure your landlord will not appreciate you drilling holes in the ceiling and because your neighbors will be annoyed by the vibrations.
Once you have chosen the space at home where you want to place your DIY boxing gym it is time to think about the flooring. Concrete floors can be tough on your joints and if you are planning on jumping rope or doing footwork drills, you may consider placing mats.
The easiest way to customize your floor, and perhaps cheapest, is by placing foam jigsaw mats that slot together neatly and fast. You can find these foam tiles on Amazon and get as many as you need for your space. Try searching for those that are specific for exercising and you can choose from different levels of thickness, such as ½” or 3⁄4” and square mats that are 24×24 square feet.
Foam square mats are easy to assemble. They are like a puzzle with easy-to-connect pieces which can also be disassembled quickly for storage but they still lock together tightly and do not come apart easily. In addition, they are water and noise resistant (great for apartments) and easy to clean as well.
Some of these mats are fabricated with high-density EVA foam, a material that is made to last long with the necessary cushion. The surfaces are non-slip, which prevents injuries.
Other options for flooring for your home boxing gym are floor mats that come with a wooden design and that can blend better with your room’s decor. You can find these on Amazon as Sorbus Wood Grain and choose from a variety of styles. Another wood-looking great floor for home gyms is Incstores, which are also foam tiles and if your gym is outdoors, you need Sorbus Grass Mat Interlocking Tiles with fake grass.
There is also the Gorilla Matt, which is simply a very large mat that will allow you to move your gym around if needed and if you need to store it, you just simply roll it up. They are ¼” thick and you can also double it if you want more support or if your space is small. Its circle-pattern grip keeps it from moving around slick surfaces like hardwoods and tiles and the surface can be easily cleaned with a microfiber towel that comes with the mat.
Amazon recommends Yes4All Interlocking Tiles if you have a carpeted floor and do not want to risk of it flattening or getting damaged by exercising on top. This tile system comes in individual two-feet-by-two-feet sections of non-skid padding and helps both keeping your equipment stationary on top and providing enough cushion and protection to your carpet underneath. They work on hard surfaces very well too.
According to The Spruce, regarding materials for your home boxing gym floor, you should look for rubber, foam, carpet, vinyl and turf. Rubber, they say, is the most common because it’s more affordable than other options, it is durable and easy to clean. Foam and carpet are the least expensive options but not as easy to clean and less suitable than rubber, for rigorous exercise.
If you want durability, then rubber or vinyl is what you need since they absorb shock well. They are also good options if you jump rope or do weight training since they absorb impact better than carpet, vinyl or turf does.
Now that you have decided on the space where your home boxing gym will be and what flooring you want to have, it is time to install a punching bag. Bag training is a very important part of boxing training, especially if you will be doing it at home without a partner or coach.
As we said before, if you live in an apartment the best will perhaps be to get a freestanding bag so that you do not have to make holes in the ceiling to mount it, which will most likely not be allowed if you are renting. However, even if you are planning your DIY boxing gym in a house where you can make all of the holes you want, freestanding bags are still a good option since they are easy to install. Take into consideration that they are less durable than wall or ceiling-mounted hanging bags that require a fixing bracket and chains.
Smart MMA suggests the following best freestanding punching bags for apartments:
Another one of the pros is that it moves a little bit when it is struck, which is good for working speed and timing. It weighs around 110 lbs and it is easy to move to a different location if needed. Check the price and other details on Amazon.
2. Century BOB Punching Bag: The design is realistic featuring a mannequin shaped like a man’s torso (great for anger management issues or striking precision). A pro is that the height is adjustable so anyone can use it comfortably, it does not take up a lot of space and no setup is required.
This nag hardly moves when it is struck which is bad because it is not a good option for practicing speed, but the positive thing is that no one needs to hold it for you. It weights (with the base) about 122.5 kilograms and it does not come prefilled so you will need to add water or sand inside it. Check it out on Amazon.
Also for apartments, you can choose hanging heavy bags, but these take more space than the freestanding models. However, you will have the benefit of the swing, which is more realistic than a static bag since a real boxing opponent will not stay still. Here are some great suggestions:
3. Everlast Dual Station Heavy Bag: This is a bundle that you can find on Amazon and consists of a heavy hanging bag and a speed bag that are attached on each side of a stand. You can buy all of these elements separately but the bundle will give you variety and several pieces of equipment that will be useful in your home gym.
One of the cons is that the stand needs weight plates to keep it in place and they do not come with the bundle. The heavy bag comes pre-filled and it is made of synthetic leather, which is easy to clean.
4. Everlast Single Station Heavy Bag Kit: This is another great kit from Everlast that comes with a 100-pound Nevatear heavy bag – that will withstand years of striking without looking worn – bag gloves and hand wraps. Check the details of this product on Amazon.
5. RDX Punching Bag Kit: According to the Smart MMA website, this is the best starting kit out there if you are a novice. The kit comes with a bracket, gauges, hooks, hand wraps, chains, swivel, jump rope, d-shackle, fittings, hand gripper, punching bag straps, boxing gloves, a keyring and of course the heavy bag.
However, this is not a freestanding bag and it does not come with a stand so you will need to drill holes into your wall to install it. The brand recommends a brick wall preferably. Here you can see the price on Amazon.
Finally, a very useful punching bag for apartments and the quietest there is: Quiet Punch Portable Punching Bag. It does not need a stand or any special installation, and you can take it everywhere you want to since it goes in the doorway, held in place by tension rods.
Of course, this is not for punching with all you’ve got, it is a bag designed for a light workout in mind. It weighs only about 4 pounds and is made of composite foam to absorb the impact of the knuckles. You won’t need boxing gloves for this bag since it is very soft.
This product also comes with a phone app where you can track your progress and follow along with several workouts. It also has a phone clip so you can have your phone near you at all times.
You should always take into consideration the material of your punching bag. Most standard ones are made of fake leather which makes them very strong. Foam is a great filling for the bags as well, but textile is also a good option. And, here are our top 5 heavy bags for boxing:
Now that you have your heavy bag, which is essential in boxing training, you can add other pieces of equipment if you have enough room and want to train as hard as you can at home.
Boxing is an excellent exercise, it relieves stress, it helps you live a healthy lifestyle and for some, it is a form of meditation and having your own gym at home will improve your overall life. So, here are some of the best equipment for home boxing gyms you can get:
Your home boxing gym will not be complete without a speed bag where you can practice hitting with the side of your fist (which is something that you do mostly when blocking a punch). In addition, a speed bag trains you to keep your hands up and learn rhythm, increase endurance and speed.
You will not only need the speed bag but also the mount and if you are training alone at home, be sure to read this post from Expert Boxing where they explain how to hit a speed bag correctly.
2. Upper cut heavy bag
If you have enough space in your home gym you can also get an upper cut heavy bag which is perfect for those cases where you do not have a partner to train with and hold the mitts for you to punch. You can mount the uppercut bag to suit your height and practice solo.
3.Wrecking ball body snatcher round heavy bag
Wrecking balls are similar to heavy bags but the main difference is that they come in round shapes. This will allow you to practice upper cuts and overhand shots and since it also swings around a little bit more than heavy bags you can use it to practice your reflexes.
You can also practice ducking, weaving and more angles with a wrecking ball. However, it will not substitute the heavy bag so you will need both pieces of equipment for a complete setup in your boxing gym.
4. Double-end bag or Peanut Mexican double end bag
Some boxers say that a double end bag, also known as Peanut Mexican double end bag because of it peanut-like shape, is better than a heavy or speed bag. The reason is that with this bag you can practice speed and reflexes, as well as ducking, weaving and accuracy.
This bag is mounted to the floor and the ceiling at the same time. However, if you want to include this piece of boxing equipment in your gym at home, it is best if you also get the traditional heavy bag which to us is a must.
5. Cardio machine
You can slip some running shoes on and go out for a few miles, but if it’s raining or the weather is too cold, what can you do for cardio? This is why getting a cardio machine if you have enough room for it since they can be quite large, is a great idea.
Boxers need to do cardio as part of their workout for more endurance, this is why you see them jumping rope and jogging in movies. You can get a treadmill, an airbike, a climber, an elliptical trainer, or any other piece of equipment meant for cardio workouts.
6. Jump rope
A few days ago we did an entire post about the benefits of jumping rope in boxing and we believe that this is also a must in your home boxing gym, and it will fit any room because jumping ropes will not take up any space at all.
Nonetheless, you probably will not be able to use it inside an apartment or the neighbors downstairs will complain immediately, but you can go outside for a few minutes and skip your rope and go back inside later to continue your training.
Besides the large equipment you need for practicing boxing at home, there are a few more things that are necessary to have to protect your hands when punching, for instance.
Since you will most likely be boxing solo, you will need training gloves or bag gloves and we recommend a pair of 160 oz gloves for the best protection possible. They will also help condition your arms and shoulders more than a light pair of gloves will. You will also need hand wraps to avoid getting injured or start to feel pain. Here’s a guide on how to avoid wrist pain from boxing that we recommend you look into.
As for other gear worth considering for your boxing gym is a reflex ball, which is a ball on a string that is attached to a head band. You punch the ball and it comes towards you and perfect for warming up before boxing, which is something you should never skip.
If you are planning to use your boxing gym with someone else, then you will need a pair of focus mitts for practicing punching. And, how about an Ab roller? They are HARD to use but with consistency, you will get those six packs you have always wanted.
Finally, to have a complete home boxing gym you can add some weights, especially if you want to incorporate strength training into your regime. You can get some kettlebells, dumbbells and barbells and if you want and can (you will need a lot of space and a larger budget) get some benches or squat racks.
As a boxer, you will want to build muscle mass to develop strength, stamina, endurance and power and also achieve better balance and coordination. Although you do not necessarily need to lift weights to achieve all of what we just mentioned, you can do light weight training since you want to avoid very large muscles if you want to be a fast boxer. As you may already know, punching power comes from the legs and not the arms. Here’s a great article about what parts of the body boxing works.
A bonus step is to create a storage locker or dresser where you can keep all of your equipment organized, such as your gloves, wraps, mitts and jump rope which will also make the space remain tidy at all times after you are done with your practice for the day.
Now that you have set up your gym you need to start training so you may want to look at some boxing circuits you can do at home and also perhaps decorate the room with inspirational quotes or photos by famous boxers. We have gathered a list in this post you can also check out.
If you want to add fun and creativity to your workouts, then you need to know about the benefits of jumping rope because this exercise is an extremely effective form of cardiorespiratory exercise and popular in boxing too. Those exercises that require you to burn… The post What are the benefits of jumping rope? appeared first on Be happy...
Those exercises that require you to burn more calories are those where you need to involve more muscles. Since the demand for oxygen increases, you will expend more energy, therefore burn more calories and jumping rope does just that. So, what other benefits – besides burning calories – are there in a workout with jumping rope?
One of jump rope benefits is that you focus a lot on your feet and your brain is aware of what they are doing and this is why boxers jump rope so much. Remember footwork in boxing we have talked about before? Well, since when you are jumping rope you need to know what your feet are doing, it will help you be coordinated for boxing too.
2. Decrease injuries to the feet and ankles
Jumping with rope will increase the strength of your muscles that surround the ankle joints which will help decrease injuries to the feet and ankles. According to the Jump Rope Institute, “jumping rope teaches players to stay on the balls of their feet, as opposed to being flat-footed or on their heels”.
3. Jumping rope is portable
A jumping rope can fit literally anywhere which makes it portable fitness, and it is also fun. You can take it to work, to school and use it to warm up or cool off before or after playing your favorite sport. If you learn how to do tricks you will definitely have fun!
Take your jump rope with you when you travel as well and stay fit wherever you are. You may also want to read about how to get back in shape after the holidays for boxing!
4. Bone and cardiovascular health
“Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, at Denver, and a researcher who has studied the bones of the elderly and of athletes, says that the best exercise to improve bone density is simply jumping up and down,” you can read in Life Hack. Also, since it can be used for aerobic conditioning it increases the heart and lung health if done from 3 to 5 times per week for 12 to 20 minutes at a time.
5. Improve your cognitive function
Since jumping rope involves learning new motor patterns, your nervous system improves as well. Your brain communicates with your wrists and lower leg muscles and therefore, your overall cognitive functions.
Additionally, jumping on the balls of your feet requires your body and mind to make neural muscular adjustments to imbalances created from jumping continuously. As a result, you obtain more balance, coordination, better reflexes and more.
6. Improved breathing efficiency
Jumping rope will give you more stamina, it will improve your heart health and also how you breathe, which is beneficial for any other activity you do, such as running or doing laps in the pool. It will also help you stay calm. Life Hack says that “boxers in the ring who jump rope actually are calmer overall than those who don’t,” this thanks to the ability jumping rope gives you to synchronize your body and mind.
You can also add jumping rope to boxing circuit training to help you increase the intensity of the overall workout.
We have given you six great benefits jumping rope gives you and some of them are exclusive for boxers, such as helping with the footwork and building strength and resistance. For this reason, here is a workout you can use as a boxer with your jump rope.
You can choose to jump rope for 2 or 3 minutes and rest for 60 seconds for several rounds or you can alternate between rounds of skipping double time and rounds of slower jumping or jogging in place. Here’s a great tutorial by Jump Rope Dudes that teaches you how to do the double under:
We have also gathered for you a jumping rope routine you can use in boxing training published by the Jump Rope Institute:
If you have decided to incorporate jumping rope into your personal workout program, whether it is in boxing or not, it may be a good idea to invest in a good and durable jump rope. Try to get a rope that can adjust easily and that uses ball bearings to connect the rope to the handle. These tend to last longer than those that have the end knotted in the handle.
Since we want you to choose from the best products out there, we’ve selected the top 5 jump ropes from Amazon that you can buy right now for a great and fit 2020. Tell us in the comments what jumping rope you use and if you would recommend it or not.
This jumping rope is tangle-free and has ball bearings with a 6” cable. As they advertise on Amazon, it is a great rope for boxing, MMA and cross-training. The rope is made of braided steel wire, coated with PVC for more a more durable and smoother product and less risk of cracking or breaking.
In addition, it has light-weight ergonomic handles coated with 6inch soft EVA memory foam grips for a comfortable and strong grip. The length of the rope is 9 feet long and can be adjusted to your height. It is suitable for adults and children.
This is a great jump rope perfect for boxing, MMA and fitness training sold by FMS International and available on Amazon as one of their featured products. It is fully adjustable built with 5-inch handles and a ten-foot cable to provide a speed and endurance workout for adults of all sizes and also kids.
It is also a jump rope that is great for beginners but if you are a seasoned rope jumper, you will also find this rope a piece of great equipment for your workouts. Handles are lightweight and the coated steel cable is tangle-free. It comes with ball bearings for proper rotation, smooth motion and fast speed.
This jump rope will fit easily in a backpack so you can take it everywhere you want. Enjoy the lifetime guarantee with your purchase, find more information about it on the Amazon listing.
Another great jump rope for CrossFit training, boxing and MMA that comes with a 100% satisfaction guarantee and a lifetime warranty. It is 10 feet long, made of a PVC coated steel wire which ensures no kinking, tangling or bending and resistant to wear and tear.
Handles are made of foam and are lightweight, which will not cause strains on your hands and allow you to burn more calories without any discomfort. This jump rope is perfect for men and women from 4’9” to 5’8” tall and it is easy to adjust.
Also, with ball bearings for a seamless and smooth rotation during use, this jump rope may be just what you need.
This jump rope is a premium option with 360-degree spin and steel handles with silicone grips. Created by Epitomie Fitness, this rope will help you get in shape fast. It comes equipped with two 360-degree rotating cables for different speeds. It is flexible and cables will not kink, splinter or snap.
Ballistyx also offers a lifetime moneyback guarantee with every purchase so you will not have to worry if after buying it you consider that it was not what you were looking for.
If you are looking for a jump rope that both adults and kids can use, this is it. By Top Products, it has a smooth rotation, the cable is tangle-free and super fast. The 360-degrees ball bearings promote a high-speed rotation with flexibility and power and also a silent-high-speed jumping experience.
The length of the cable is approximately 9 feet long but it is fully adjustable for men, women and children. The handles are made of ergonomic lightweight foam that is non-slip and sweatproof for easy grip and rotation. The rope is made of a strong and durable wire rope made for speed with a strong wear-resistant PVC coating for protection and durability.
Do you like to jump rope or are you considering adding this exercise to your boxing routine? Tell us in the comments!
It is a common belief that boxing training is not safe to practice and we understand where this comes from: you’re in the ring with an opponent whose objective is to punch you as hard as he/she can and vice-versa. So, no, boxing is not… The post Is boxing training safe? appeared first on Be happy...
Mountaineers could fall off a cliff, ballet dancers could do a bad jump and hurt their legs and swimmers can suffer from inflammation to their shoulders, to name a few random sports. In the case of boxing, the difference is that it is a contact sport and, let’s face it, there is a high injury rate but there are also many ways to avoid getting injured at all.
The belief that boxing is not safe to practice and that you could get seriously injured comes from the thought of the goal of the sport being to render each other unconscious in a fight. According to the website Title Boxing, the real goal in boxing is to win. “It’s no different than any other sport and, in fact, most boxing matches are won on points, not by knockout. The truth is that fewer than 7% of all professional bouts and less than 1% of all amateur matches end by way of knockout,” they say.
“According to the ABA, the way the sport is scored also encourages less dangerous fighting. A boxer will commonly win on points, and to score a point, three of the five judges must push a button declaring a landed punch within one second of each other. The button-pushing system makes it pointless for a boxer to throw a flurry of quick punches because the judges simply won’t be able to keep up”, you can read in The Guardian.
Additionally, the way that boxing is presented in the media does not help its reputation. When someone is knocked out and you see blood splattering all over the place there is extra drama given to the sport and a generalized misperception that boxing is about “putting someone else to sleep” is created. Some countries’ medical associations (Iceland, North Korea and Norway) have banned professional boxing for the beliefs described above.
Boxing can be dangerous, as well as any other sport can be, however, it really does not have a higher risk, compared to others. According to Title boxing, is some cases it is even safer than many non-contact sports. Despite it being depicted as brutal, primitive and deadly, it is important to gather up some facts.
Title Boxing shared some data from the National Safety Council that states that out of 37 sports reflected in the 2011 report, in terms of injuries that required hospital treatment in emergency rooms, boxing was number 26 on the list. “Among those that reported fewer injuries than boxing were racquetball, archery and billiards,” you can read on their website. And the sports with more injuries of this kind were bicycle riding, basketball, football, bowling, cheerleading and tennis.
You should also know that boxing is one of the most regulated sports there is, mainly because it is built on providing a level playing field for competitors. In matches, fighters are paired up to others who are of similar weight, age and experience.
Additionally, in matches, you probably will find more medical attention in boxing events than in other sports competitions where all they have could be just one athletic trainer to take care of some minor cuts or bruises. In boxing, you will see physicians on-site for pre-fight physical exams and present during competition.
“Aside from the doctor, there is always a referee in the ring with the two combatants, watching the action up close at all times”, Title Boxing says.
Boxing and any other sport can be dangerous if the person who practices it does not take the necessary precautions for safety. Title Boxing believes that how the coach focuses on boxing training is one of the most important elements to consider for safety. A good coach will focus on developing proper technique and he or she will teach his/her student how to defend him or herself.
“Boxing is not about brute strength. It is not about the destruction of another human being or demoralizing another athlete. It is about practicing and employing the art of self-defense,” the aforementioned website says, and to that, we add the following tips for safety in boxing you need to consider since day one. Also, do not forget to read 10 tips to prevent a boxing training injury.
The best way to prevent getting injured in boxing is by wearing the appropriate protective gear. In amateur boxing, unlike in professional boxing, you are required to wear padded protective headgear at all times. In addition, you need to use a mouth guard since the face is one of the areas of the body that can be targeted the most. You do not want fractured teeth or cuts in your face, right?
Wrist wraps are also very important for safety since the hands and wrists receive the most impact during training. By using a proper wrist-wrapping technique you will avoid hurting your wrists or experiencing pain.
Gloves are also very important. Professionals use 6-ounce gloves in categories up to lightweight and 8-ounce gloves above that weight but amateurs use 10-ounce gloves. The bigger the gloves, the less hard you are able to punch, and the safer everything is.
Groin guards protect the groin area from injuries that can be caused by low punches. For women, there are also chest protectors available. “Loosely fitted boxing shorts are an essential uniform for a boxer in a ring, These help make quick movements easier and determines whether you win or lose a fight. According to your preferences, you can have the trunks high to decrease the amount of torso your opponent can hit since hitting below the waistband is illegal in boxing,” Health Safety explains.
Petroleum jelly or vaseline is an unconventional way to prevent injuries in boxing. If applied to the face, blows can be lessened often since the skin will be more slippery than usual. If a boxer punches you to the face and you are wearing vaseline, the punch will be able to slide off upon making contact instead of hitting you straight on.
Vaseline is also often applied to cuts, after they have been cleaned, to stop them from bleeding during a match.
Nose bleeds sometimes occur because the nose is too dry, so by applying moisturizer, you will ensure that the skin inside the nasal cavities is not brittle and less prone to cuts that can lead to bleedings.
Even if the American Academy of Pediatrics recommends that doctors “vigorously oppose” young kinds practice boxing because of the risk of head injuries, there are many benefits they can experience by this sport and discipline if they start at an early age.
“Trainers and boxing supporters say it teaches young people discipline and work ethic better than any other sport. Many kids in urban areas join boxing gyms to learn how to defend themselves, and end up getting in fewer fights in school and on the street, they say,” you can read in Health.com.
Many kids that like to get into fights at their school benefit from boxing in different ways. First, they stop wanting to fight others because they are using their training to relieve stress, anger and anxiety and secondly, they may turn out to be perfect for the sport.
You should also learn that youth boxers do not spend time in the ring. Their training consists mostly of conditioning, stretching and working with the punching bags, not sparring. If they injure themselves it is more likely something related to knuckle bruises or fractures from punching the bag, but not a head injury.
It is also known that boxing, or any sport, keeps children and teens off the streets where they may get into trouble in many ways. In boxing training, they will not only learn new skills but also about hard work, living in a healthy way, confidence, motivation and self-discipline.
Kids who box are required to wear headgear, which covers most of their head and face and reduces the risk of cuts and other serious injuries. Also, as we mentioned above, they do not spar, the coaches decide when they are ready to do so, as much as they may beg. When they are given the green light they usually spar for 2 or 3 minutes or until the coach decides they are tired and the idea is not to throw hard punches but to learn new boxing styles and techniques.
Finally, boxing can help fight childhood obesity, which is something that affects about 13.7 million kids and teens in the United States, according to data from the Centers for Disease Control and Prevention. Since boxing is a beneficial form of exercise where you can incorporate circuits, drills and also combine with other disciplines, such as running, children learn how beneficial it is to work out and the importance of leading a healthy lifestyle.
“Steven, who won the Ringside international boxing tournament in his age group in Kansas City in 2010, says that boxing helps him stay in shape, staves off boredom, and keeps him out of fights at school. ‘Whenever trouble comes to find me, I [learned] to control myself,’ he says”, you can read in Health.com.
Dr. Mike Loosemore, a consultant at the Institute of Sport, Exercise and Health at the University College London, was interviewed by BBC and says that amateur boxing is so closely regulated that “the risk of actual head injury is tiny”. He also said that “In fact, there have been papers that show older children did better in life than their contemporaries if they’ve been involved in boxing. Not because of the fighting itself but because they were fitter, probably better disciplined.”
We want to hear from you, what do you think about boxing? Is it safe or not? Would you let your children practice boxing or do you believe it is dangerous for them? Tell us in the comments!
Circuit training is a format that allows boxers to condition themselves physically and also focus on specific skills. With circuits, boxers can work on developing endurance, speed or power and also combining several exercises to cover all of the skills in a single circuit for… The post What is boxing circuit training about? appeared first on Be happy...
Using boxing circuit training can be very effective for targeting a range of physical characteristics within a short timeframe. They are also great for learning how to maintain movement under fatigue.
You can use circuits in boxing to add extra conditioning to the end of a training session. Also, it is a way to re-introduce athletes to training by gradually building training load when they’ve had some time off. Heavy athletes can benefit from circuits and everyone can save time with them by targeting multiple adaptations. Injured athletes can also train this way while they recover.
By implementing different circuit types, volumes and intensities, you will see how this way of training can not only be a great time-efficient way to train but also it can help develop a boxer’s fitness.
We have gathered here for you four different circuits for boxing training with different objectives: developing strength, core, conditioning and mobility.
These training circuits are great for groups, when you have limited time, or when introducing an athlete to training in general. The exercises are mostly basic and the intensity is moderate to avoid making the athletes too sore and to keep high-quality movement going.
Some typical exercises here will include goblet squats, TRX row, press ups and kettlebell swings. This circuit can get athletes up to around 75% maximum heart rate, which is great for preparing them for more intense conditioning work.
Here’s an example of a circuit for strength by Boxing Science:
Between each circuit, there is a 90-seconds rest and you can do from 4 to 5 sets.
As a boxer, you need to develop core strength to be able to deliver good and powerful punches. As we have told you before, punch power starts with the feet, then the energy moves through the core and travels to the shoulders and arms. This is also known as a kinetic chain. If you want to learn more about what parts of the body boxing works, head over here!
When your core is not strong enough to transmit this force, you lose energy and will have a reduced impact force with your punches. Boxing Science says that core muscle mass is highly associated with the punching force. Exercises such as squats and deadlifts with high-weight loads are perfect for achieving a strong core.
Since you cannot target maximum strength all the time because you will get fatigued fast, it is better if you consistently include core circuits at the end of your strength sessions 2 to 4 times per week. Some of the exercises you can do are straight arm sit ups, leg lowers, plank rows and plank rotations.
Conditioning circuits are designed specially for working at the athletes’ maximum heart rate to promote aerobic fitness adaptations. These circuits can be added at the end of boxing sessions or if you are re-introducing yourself to conditioning work if you are too heavy to run at high intensities without risking injury.
Boxing Science has this example conditioning circuit:
This completes a 4-minute set with 2-minute resting time in between. Repeat each set 3 or 4 times.
Active recovery often includes mobility and movement circuits, which consist of exercises with very low intensity to prevent tightness and dysfunction that sometimes occurs as a consequence of a high boxing training load.
The exercises in mobility circuits allow blood to flow to areas which sometimes are sore and tight and boxers usually feel re-energized afterward.
Here’s an example of a mobility circuit from Boxing Science:
Circuit training in boxing will help you acquire more endurance in general. Sports Rec says that “circuit training for endurance can be a simple combination of bag work and running”.
Speed is another thing you will gain if you incorporate circuits to your training in boxing. Improving your speed will give you an edge over your opponent and also advantage.
You will also have more power. Specific circuits for strength and core will help you develop this and condition your muscles to load as much potential energy as possible and release as quickly as you can.
Circuit training can be very beneficial, as you may have noticed from all of the information we just gave you. However, there are limitations you need to know about as well since circuits are not magical or miraculous.
If you target multiple qualities at the same time you can limit the physiological adaptations targeted. “For example, at high heart rates, we may struggle to lift with enough force and intent to improve strength and speed,” Boxing Science explains on their website.
In addition, boxers who are very fit struggle to get into the red zone, which is when their heart rates are at their maximum. Technique is also something that can get affected in circuits, especially when the person is fatigued, which can create a risk of injury.
Do you use circuit training in your boxing gym? If so, what are the pros and cons you think come with incorporating these exercises into the boxing training routine? Leave your comments below!
First of all, we hope you had a very wonderful Christmas and today we wish you a happy Boxing Day! But, what is boxing day? It is a holiday celebrated in the United Kingdom and other British Commonwealth countries, such as Australia, Canada and New… The post December 26: Boxing Day! appeared first on Be happy...
As peculiar as it may sound, Boxing Day does not have anything to do with boxing as a sport or with trashing empty boxes left over from Christmas or return of unwanted presents to department stores. According to History, the origins of this holiday can be traced back to 1833 when it first appeared as a term in the Oxford English Dictionary. Four years later, Charles Dickens referred to it in “The Pickwick Papers”.
It is also believed that Boxing Day history is tied with the more working-class communities on the day after Christmas, which is why it is celebrated on December 26. “One idea is that December 26 was the day centuries ago when lords of the manor and aristocrats typically distributed ‘Christmas boxes’ often filled with small gifts, money and leftovers from Christmas dinner to their household servants and employees, who were required to work on December 25, in recognition of good service throughout the year. These boxes were, in essence, holiday bonuses,” History says.
There is another theory is that Boxing Day comes from the boxes placed in churches during the Advent season for collecting monetary donations which were distributed on December 26. So, if you thought you knew what boxing day means, now you know the truth!
Another origin of the name Boxing Day, according to The Spruce is a referral to a nautical tradition. “Great sailing ships when setting sail would have a sealed box containing money on board for good luck. When the voyage was a success, the box was given to a priest, opened at Christmas and the contents then given to the poor.”
There is another origin suggestion that was published by The Guardian that is even older than all of those we mentioned above since it takes us back to the late Roman Empire. Back then, Christians did similar collections of money for the poor in honor of St Stephen, which is why this Christian saint is associated with public acts of charity.
This day is traditionally spent shopping and practicing sports, so, why not practice boxing today? In the countries where this holiday is celebrated the common sports practiced on December 26 are horse racing and football, although other more “bizarre” traditions also take place, such as swimming in the icy cold English Channel.
But, let’s go back to boxing, the sport you love and that you thought was celebrated today before you read this post, right? It is likely that you are taking a few days off to be with your family and friends, or you may be on vacation at home or traveling. Whatever you are doing, it is important to stay as healthy as possible so that you will not affect your boxing training.
We gave you some very useful tips a few weeks ago to get you prepared for the season and in case you got into some unhealthy holiday eating. Even if your gym is closed today, you can work out at home and start to burn off those calories from the past few days.
Also, get rid of those high-calorie leftovers in your fridge. Eat them all today or give them away, it is time to get back in shape and to your routine. Drink lots of water to keep you from retaining fluids or getting dehydrated and let’s get moving!
Not only on Boxing Day, but the boxing gym may be closed for a few days or weeks at this time and you could be wondering about what you can do to stay fit or begin to get back in shape after some (well-deserved) holiday eating. Don’t worry, that’s why Be Happy Boxing is here, to help you with some ideas of exercises you can do as a boxer without a gym.
Did you know that running is a great cross-training sport for boxers and vice-versa? In the boxing world, it is usually called roadwork and it is an activity that will help you develop better breathing patterns. This translates into more energy when boxing.
Your legs, of course, will be stronger and this will benefit immensely your footwork. The anaerobic and aerobic energy systems will also be enhanced if you start practicing running. Go to the link we just shared with you to check out two roadwork sessions you can do, depending on if you are a beginner or a more seasoned runner.
2. Weight training
If you have some weights at home or access to them at a friend’s home gym, for instance, you can do some weight training. Boxers do not need to do much weight training but it is common to see professional boxers do weightlifting when they are offseason to gain some healthy muscle mass, so why can’t you do it too?
3. Jumping rope
You can use this time away from the boxing gym to get better with your jumping rope. Check out this video where you can get some ideas for a jump rope boxing workout. Which one of these can you do? Challenge yourself and learning new exercises!
4. Strength training without equipment
Finally, if you do not have any equipment then the best thing you can do are old school strength-based exercises, such as push-ups, sit-ups, crunches, plyometrics (jumping rope) and burpees.
We hope that you have had and continue to have a great holiday season and that you are spending a nice Boxing Day too, whatever you decide to do today! Let us know in the comments how your holidays have been and what you usually do during this time as a boxer and athlete.
Boxing and meditation in the same sentence? As crazy as it may sound, boxing can be a sort of meditation and at the same time, boxers can benefit a lot from meditation as well. Even if you think that to meditate you need to sit… The post How is boxing a form of meditation? appeared first on Be happy...
Henrietta Gym published her experience with boxing on the website Medium where she comments that boxing for her gives her large amounts of inner peace, especially when sparring and fighting.
“Combat offers me peace, it is the one place in the world I feel completely at ease. As an early teen I was petrified of violence, in my early 20’s I was fronting some of the most troublesome nightspots and by my mid 20’s I was trading punches with the most destructive punching boxers on the planet — a somewhat cataclysmic transformation. In my experiences, I have found that combat no-longer causes me fear, rather it gives me definitive focus,” she wrote.
According to the website Mind Works, meditation consists of learning to work with the mind. They cite the definition of the Cambridge dictionary that says that it is “the act of giving your attention to only one thing, either as a religious activity or as a way of becoming calm and relaxed,” or “serious thought or study, or the product of this activity.”
Meditation is not about zoning out or setting the mind blank, and it also is not about controlling your mind. It is more about mind training and awareness to have an improved sense of presence, calm and attentiveness. It also helps achieve better control of the emotions and reactions as you learn how your mind works and to focus better.
When people practice meditation they usually focus on breathing. You are aware that you are breathing in, and then you are aware that you are breathing out. When you are boxing there are times when you can be so focused that you are only aware of punching the bag, your technique or what your sparring partner is doing. Your mind is not focused on anything else besides the present moment. This is why boxing can be a form of meditation and give you all of the benefits we listed above that usually come with practicing meditation.
“Switching your mind off from the stresses of the world and escapism is a very rewarding experience. That moment of ‘clearing your desk’ of all the clutter in your head gives you a new starting point and a fresh perspective on things,” says Henrietta about her experience.
Do you think boxing is a meditation for you as well? Tell us about your experience in the comments below!
Even if boxing is a sort of meditation for you or not, you can still practice conventional meditation to be a better boxer. Everyone constantly searches for ways they can improve their sports performance and we are sure you do too if it is a practice that is important to you.
According to an article published in Fight Camp Conditioning, there is an overlooked tool that helps fighters and that is meditation. “Ironically the core of all Martial Arts was the focused development of the warrior within, but today this is very rarely practiced or spoken about,” they said in the article. However, many boxers may believe that they are too “tough” for meditation and they do not need that in their lives while the truth is that they could benefit immensely from this practice in every aspect of their lives.
Some of the ways meditation can help in boxing are that it can help you step away from feelings of fear, doubt, uncertainty and other unconscious blockages that can manifest as slow reactions and early fatigue, to mention two. What boxer out there wants to be slow or feel tired all the time? You’re right, probably none.
As we said above, meditation helps you control your mind, your reactions and emotions as an inner discipline that will not let yourself be controlled anymore by fear, doubts or by your opponent.
“Conor McGregor, Lyoto Machida, Jon Jones, Diego Sanchez, Anderson Silva are just a few of MMA champions who have admitted for having regular meditation practice to improve their game. Meditation has a lot to offer for the professional and the novice competitor. In fact, only four days of meditation can significantly improve the creativity and cognitive flexibility according to the research of psychologists at the University of North Carolina in 2009,” Fight Camp Conditioning explains.
They also say that after just four days of meditation training a boxer can obtain a 200% boost in creativity, a 490% boost in learning and a 500% boost in productivity. In other words, you can become the best fighter you can be thanks to this regular practice.
What Henrietta described as “being in the zone” when she fights is also known as the Flow State, which is a mental state where the mind is 100% focused on the task at hand, with no distractions outside. All your worries, those debts you have to pay, the argument you had earlier with your boss… gone. At least while you are in that state, which can be achieved in boxing.
“Our brain waves are in Alpha Theta bridge, the sweet spot of performance. This Flow State replicates very similar brain patterns that Buddhist monks attain during meditation. So when you’re moving in Flow, you are in a meditative state”, Fight Camp Conditioning assures, and it can be achieved through regular practice and training.
In summary, some of the benefits a boxer can receive by practicing meditation regularly are:
Those who practice meditation are able not only to relax the body but also their minds and therefore, increase their ability to focus on performance. Athletes who meditate are also able to increase their alertness and attention span.
2. Increased performance
Athletes who meditate can practice visualization which is a state where they imagine themselves achieving or doing something they desire. This is something that can be done while meditating.
“During visualization, the brain sends out low-level impulses through the nerves to the muscles that are being activated in one’s imagination. This low-level nerve encourages help to establish a mental blueprint of what is required to perform an activity, making the movement easier to execute,” Fight Camp Conditioning says about this benefit.
3. Flow state
As we mentioned above, meditation can help you enter the Flow state where your mind is focused and does not pay attention to any distractions.
4. Faster recovery
Boxers can get bruised and can also experience pain in practice and in fights, which is why they need the appropriate recovery time to heal. Meditation can be used to accelerate this process, which is similar to the one that occurs during a sleep or rest session. According to information from Fight Camp Conditioning, meditation can also help boost the immune system and help prevent injuries and illnesses that may affect the athlete’s performance.
Many boxers out there are beginning to change their mentality and realizing that if they consciously train their nervous system, and mind, through exercises like meditation, they can perform better at their sport. We have also told you before how boxing can help you overcome anxiety.
For this reason, we have decided to share with you several meditation exercises you can use as a boxer recommended by Medical News Today. There are many different types of meditation exercises and people differ about how frequently you should practice it so you should try to find what works best for you.
This meditation is also known as loving-kindness meditation and the goal is to cultivate an attitude of love and kindness toward everything you do and anyone who surrounds you, even if it is someone you do not like or if it is a situation of stress.
You start by breathing deeply, closing your eyes and opening your mind to receive love and kindness and also send the same positive feelings to the world, specific people or situations. You can choose to repeat the same message many times until you feel love and kindness.
According to Medical News Today, this meditation can help those that are affected by anger, frustration, resentment and/or have an interpersonal conflict. “This type of meditation may increase positive emotions and has been linked to reduced depression, anxiety, and post-traumatic stress or PTSD,” they say.
2. Progressive relaxation
This is also called body scan meditation because it encourages people to check their bodies mentally for areas of tension and allow them to release. Start by laying in a comfortable position and start at one end of the body with your eyes closed, for instance, your feet and work through the entire body gradually.
“Some forms of progressive relaxation require people to tense and then relax muscles. Others encourage a person to visualize a wave drifting over their body to release tension,” you can read on the aforementioned website.
This type of relaxation and meditation can promote feelings of calmness and help with chronic pain because it slowly relaxes the body.
3. Mindfulness meditation
This is a form of meditation that urges practitioners to remain aware and present in the moment and not focus on the past or future. You should not judge, just take note of the information that comes to you during the meditation.
Many people choose to practice this while they are waiting in line at the grocery store, for example, by calmly noticing their surroundings, smells, sounds, etc., because you can practice this meditation anywhere.
This type of meditation can help you reduce fixation on negative emotions, improve your focus and memory, lessen impulsive and emotional reactions and also better relationship satisfaction. “For example, a study of African-American men with chronic kidney disease found that mindfulness meditation could lower blood pressure,” Medical News Today reveals.
4. Breath awareness
This meditation encourages mindful breathing. Sit or lay comfortably and breathe slowly and deeply. Count your breaths or focus on them, the goal is to stay focused solely on this activity and ignore other thoughts in your mind.
You will benefit from improved concentration and greater emotional flexibility, as well as reduced anxiety.
5. Kundalini yoga
This type of yoga is an active meditation that combines movements with deep breathing and mantras. It helps reduce pain and improve mental health by reducing anxiety and depression.
You can sign up for a yoga class or look up exercises online. There are many yoga YouTube channels where you can find Kundalini yoga exercises.
6. Zen meditation
Sometimes called Zazen, this is a form of meditation part of Buddhist practice and it involves specific steps and postures, which is why many prefer to sign up for classes.
This meditation consists of finding a comfortable position, focus on breathing and observe your thoughts without judgment. It is harder than it sounds! And as you can see, it is similar to mindfulness meditation.
7. Transcendental meditation
Finally, transcendental meditation consists of being seated and breathing slowly with the goal to transcend or rise above your current state of being. It is a spiritual practice where mantras are sometimes used for different reasons. However, a mantra does not have to be in Sanskrit, it can be, for a boxer like you, something like “I am not afraid to face X person in a fight” or “I will improve my footwork”.
As always, we want to hear from you. Have you practiced meditation before and if so, what benefits can you recall? Do you find in boxing a sort of meditation? Let us know your answers in the comments!
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