Box Till U Drop

It’s been a nightmare week; you’re tired and stressed, feeling guilty about the biscuits you ate at morning tea, and your boss has definitely lost it. And the thought of going to the gym for yet another boring class, with the same old moves, makes you want to scream…or hit something!

And now you can! Hit something, that is; with no guilt, and definitely no boredom! Have you tried boxing lately? Boxing classes are one of the fastest growing, most popular fitness routines. Boxing is no longer just found in dingy back-alley gyms…it’s come out of its corner, and it’s fighting!

But, you may ask, what if I only float like a bee and sting like a butterfly? Isn’t boxing only for super strong, Gladiator types, bulging with muscles, with fantastic coordination? Definitely not! Boxing is a whole body workout that combines some of the best training secrets of the fittest, most toned athletes: boxers. And most people can participate in boxing classes, but because it is intense exercise, if you are unfit or have medical problems, it would be wise to chat to your doctor first.

If you’re keen to give it a go, be warned! There’s no time for slacking in boxing classes. Trainers in the Executive Results boxing classes ensure the sessions are strict and focused, and above all, disciplined. Classes are kept constantly moving with minimal breaks between drills. Most drills are short and sharp, rounds of two to three minutes with a brief recovery period in between. Working at more than 85% of maximum helps improve lactate thresholds, with significant improvements in long term fitness. Most importantly, every session is different, and constantly changing. This is no repetitive routine!
Anna Junghans who runs the Executive Results “Box Till U Drop” classes, says, “What keeps people coming back for more, is the variety of exercises we use to keep people’s hearts pumping and screaming for more. Clients love the fact that they never know what they are in for!”

The Benefits of Boxing:

Boxing will definitely challenge you; working most of the body’s physiological systems, and improving musculoskeletal strength through specialised resistance exercises. Boxing helps the cardiovascular system become more efficient, as the workouts combine both anaerobic and aerobic exercises. This also helps to maximise calorie burn and increase lean muscle mass. As a cross-training workout, it is an excellent means by which all, even elite athletes, can train intensely and improve strength, with a reduced rate of injury. And importantly for many women, the kicks and lower body drills mean that boxing is great for toning the butt and thighs.

Another benefit is the variety; boxing overcomes the common frustration experienced with many workouts, when the routine gets boring, and the results just don’t seem to come any more. Variety keeps boxing workouts challenging; the body adapts very quickly to repetitive exercise, but boxing pulls no punches, you are constantly challenged and kept guessing; there’s no time for boredom…and that’s when YOU achieve RESULTS.

Another important benefit is mental fitness. Combination drills train the nervous system to respond faster and more efficiently, improving hand-eye coordination. And learning to cope with a challenging workout like boxing that pushes you into the anaerobic zone, helps give strength to deal with not only other intense exercise, but better ability to deal with other life stresses, like that annoying boss! Boxing also helps improve your confidence and self esteem, not only from looking good and being in peak form; but also from feeling strong and capable; you learn some real self defence skills!

Another co-benefit of group training, particularly as it involves working with a partner, is the social aspect; which helps improve sports performance. Researchers have found that working in a group who are all focussed on the same outcome, such as weight loss or increased fitness, helps people achieve their goals more quickly and effectively than working alone.

The workout

Warm-up (5-10 minutes):–Warm ups are necessary to help prepare the mind and body for the physical and mental challenge that lies ahead. By getting the blood flowing through working muscles, warm ups help reduce the chance of injuries. The first part of the warm-up is running a few laps around the oval; followed by some skipping, push-ups, lunges, squats and dynamic stretches. All these exercises prepare the body for a tough workout.

Technique (5 mins):–Before the session, boxers are partnered up, or put in groups of similar fitness. The trainer then demonstrates the technique of the basic moves; jabs, hooks, uppercuts, and kicks. The objective is to build from the basic moves to more complex combinations and defensive manoeuvres; also to always visualise your point of impact on your opponent (or imaginary enemy…hey boss!)

The basic moves include combinations of the following moves:

• Jabs (forward punches): There are several variations of a jab, including moving the weight on to the front foot. However, the basic jab is always as follows; punch the lead fist straight ahead, until your arm is fully extended.

• Hooks (punches to the side): When performing a hook punch, shift your weight to the rear and supporting foot; then pivot your lead foot and torso, and swing the lead fist horizontally towards the “enemy”. The shovel hook and upper hook variations combine characteristics of the hook and the uppercut.

• Upper-cuts (upward punches): The hook punch originates from your belly; make a quick, sharp upward motion towards the target. It is called a hook because the motion of the hook supposedly resembles a pirate’s hook!

• Kicks: There are thousands of varieties of kicks, but in general, a kick is an attack using the foot, knee or leg to strike a target. Basic kicks include the side kick (a kick to the side of the body, either by pivoting the body or by kicking straight ahead); back or donkey kick (a kick delivered behind the body and striking the target with the heel); and reverse side kick (spin and kick).

• Hitting Drills (approx 30-35 minutes):–This is the heart of the workout; timed rounds of hitting drills (combinations of the following basic moves from the Technique session) are used in a circuit training format that works everything from focus mitts to target shields. This is highly anaerobic training with 2-3 minute rounds (work intervals), and between rounds, if you think you’re done…think again! You’re sprinting up hills and performing burpees, crunches and pushups. Then, back to the hitting drills for more work!

• Conditioning (10-15 minutes):–After all this hard work comes the conditioning phase of the workout. We pick up weights and medicine balls to help improve the overall strength our bodies after the workout. Passive resistance work like squats activates the nervous system, and when this is followed by an explosive movement, such as squat jumps, this effectively targets the fast twitch muscle fibres, which improves explosive strength and speed-strength.

Some examples of conditioning exercises include:

• Push-ups: to increase upper body strength

• Close Grip Push-ups: To condition and tone behind the arms, the Triceps. Begin in a pushup position with your hands under shoulders, and then lower your body down to the ground, and push back up to starting position. Beginners can perform this exercise on their knees.

• Lateral Raises: to work the shoulders. Use two dumbbells, at your side, raise the weight to shoulder level, and back to start position.

• Shoulder Presses: With both dumbbells at shoulder point, press up above your head and back to the starting point.

• Wide or mid stance Squats: conditions the lower body, glutes and legs. Stand with feet and shoulders wide apart. Gently lower body as if sitting on a chair. Make sure knees are in line with the feet (so you can see your toes).

• Lunges: conditions the butt and thighs. Stand with legs split in front and behind, bend front knee and lower back as far as possible without losing balance, and then back up again.

• Medicine Ball Crunches: to get that six pack you always dreamed of…

• Plank (also known as Hovers): face down on your forearms and toes. Just hold the position, conscious of keeping your spine straight, eyes focussed on the ground in front of you, and visualise pulling your belly button in towards your spine. Ensure that you avoid arching your lower back.

• Side Plank: lie on your side, keeping your body nice and straight. On one forearm, lift your hips as high as they will go, and extend your top arm up, reaching for the sky. Be sure to stay in perfect alignment and pull belly button towards the spine.

• Plank twist: maintain plank position, but lift up on to your hands (instead of forearms). Bring your right knee towards your left armpit and repeat on the other side (left knee to right armpit).

• Cool Down – Stretching out after the workout helps get the heart rate down at the same time as improving your flexibility.

It’s over…you’re hot, sweaty and exhausted (probably just like those blokes in the back alley gym), but you feel a sense of exhilaration and achievement…and you know what, you feel so de-stressed, you don’t even feel like knocking that smug grin off your boss’s face anymore!

Article written by Heather Shearer, for Executive Results

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