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Fitness Boxing: Five Surprising Health Benefits

By May 11, 2022Fitness

Boxing Fitness as a concept is becoming more and more popular; while you may think of boxing as an alpha-aggressive, Olympic-level sport, it’s become quite a popular mainstream fitness craze in recent years, and for good reason. Today, boxing gyms are popping up left, right, and centre. 

While some of these gyms are your standard, old-school boxing facilities consisting of boxing rings, punching bags, and jump ropes, others are more modern spin-off fitness facilities that offer boxing classes, otherwise known asfitness boxing.

So, why has boxing become so popular? 

Not only is it downright fun, but it elicits a sweat like no other. In addition, boxing can be implemented in capacities that allow all levels of fitness to enjoy; from beginners and elders to pre-teens and elite athletes. Lastly, it’s an extremely convenient way to work out. All you need to get started is yourself (bodyweight) and a small space.

In this article, we’ll be discussing why boxing is an incredible methodology for increasing one’s fitness capacity, and the benefits of boxing from a health & fitness standpoint.

Let’s get into it, shall we?!

Benefits of Boxing as a Fitness Methodology (Boxing Fitness):

Today, many live with extreme muscular tension, lack of flexibility, and poor mobility, in large part due to sedentary lifestyles and office jobs that require copious amounts of sitting. Even for those that do appear healthy and aesthetically fit on the outside, the type of exercise that they perform is often one-dimensional.

Boxing, on the other hand, provides a multifaceted approach to fitness, providing benefits that range from strength gains and weight loss to greater bone density, flexibility, and mobility, among other benefits.

The following are several of the most common benefits of boxing as a fitness methodology…

Boxing Fitness Drills are Versatile

Before diving deeper into the vast health & fitness benefits of boxing, it’s important to recognize its overall versatility as a means of exercise. 

As mentioned in the preface of this article, boxing is extremely versatile in that it can be performed in many facets by many walks of life. Whether you’re a beginner or an elite athlete, young or old, male or female, physically limited or healthy, boxing is a mode of exercise that you can enjoy and get results from. 

Moreover, while boxing is simply a blanket term used to define a type of exercise/sport, there are many ways and implements that boxing can be performed and executed. Some of the most popular examples include traditional boxing as a sport, shadow boxing, fitness boxing, general boxing training, and weighted boxing training. 

Effective exercise isn’t only defined by the results that it produces. While boxing most certainly produces results, effective exercise is also defined by variety, accessibility, and barrier-to-entry.
As described, boxing is all of these things and more…

Boxing Provides the Ultimate One-Two Punch

(Cardio x Strength)

If you’re any bit interested in health and fitness, your goals likely fall under one of two categories: weight loss, or muscle gain (or both!). As such, a cardiovascular-focused regimen OR a strength-focused regimen are likely your two options, respectively. 

Well, what if I told you that you could receive both benefits from just one form of exercise?! That’s right, boxing provides the ultimate one-two punch of health; cardio gains AND strength gains!

Boxing Builds Bone Density

While bone strength may not be on your primary list of health and fitness goals, it’s an incredible added benefit for longevity. The actions required from boxing elicit an effective stimulus that boosts bone density and mineral adaptations. 

In layman’s terms, this simply means improving bone strength, thus fending off the potential for early-onset osteoporosis and other related health conditions.  

If you want a healthy body, you can’t just improve your heart nor can you only chase the pump! Instead, find a form of exercise that improves all three. Boxing does just that…

Boxing Fitness Burns More Calories

Like any cardiovascular-driven form of exercise, boxing has been shown to improve ones resting heart rate and overall cardiovascular function. This is even more apparent in beginners for obvious reasons. 

Depending on how hard you push yourself during a given workout, boxing can burn up to 13-15 calories per minute, on average. To put this in perspective, a traditional treadmill workout will elicit an average of 10-11 calories per minute. 

As you can imagine, over time, this added caloric burn can make a tremendous difference in your shape, physique, and weight loss progress.

Boxing is a Great Stress Reliever

Sometimes you just need to let out your frustration on a punching bag! Jokes aside, stress is a key contributor to bodily tension among other prevalent health-related ailments. As such, many that suffer from aches, pains, and injuries are just suffering from stress-induced symptoms and side effects. 

With that said, why not take part in an activity that not only relieves stress but ultimately provides you with an overflow of endorphins, a better physique, a healthier heart, and heck, even a crash course in self-defence?!

Boxing Improves Balance & Coordination

If you know anything about boxing, it’s likely that it’s a game of chess, largely centred around one’s hand-eye coordination and footwork. 

By focusing on proper movement and technique, boxing elicits a particular mind-muscle response key for improving balance and coordination. Oh, and don’t worry, while you may be discouraged in the beginning, boxing will inherently improve your current lack of balance and coordination; it simply comes with the territory. 

Become Part of Spartan Boxing Today!

Boxing has been proven to be an extremely effective tool for building cardiovascular and muscular strength, improving mobility and flexibility, increasing bone density, stimulating weight loss, and improving balance and coordination, among other things.

It’s also been shown to be a great mode of exercise due, in large part, to its versatility and low barrier-to-entry.

With that being said, if boxing is your passion and you’re eager to spread to word of its benefits, you might just be the perfect addition to the Spartan Boxing Club family. If you’re interested in learning more about Spartan Boxing Clubs be sure to contact us at We look forward to hearing from you!