View Full Version : Boxing: The Ultimate Cardio
liftin14
04-25-2002, 04:08 PM
Hi this is my second article. My first article is on my new program which is going great.(Now onto business.)
If you are on a cutting phase and regular cardio just aint cuttin it then boxing is for you. I have been through seven arts of martial arts and none of them have been more intense then boxing.(I call boxing a martial arts style because technically martial arts is fighting and boxing does just that.) In this program I will explain to you the right way to hit the bag, safety, and all of that other good stuff. (now onto the program.)
Here are the materials that you will need:
Jump rope
speed bag
punching bag
mirror
and most importantly boxing gloves.
First part of the workout is the jump rope now hopefully you all know how to use one. The next thing is that you will find very difficult is the speed bag this builds speed and coordnation how you use it is kind of like tae bow except for you want to start slow and then once you get the hang of it you need to start going a little bit faster.
This next one is an art of its own how to use the puching bag here is a list of punches and how to do them.
Jab- punch straight with your front hand
straight- same as jab except for you punch with your back hand
hook-it is kind of like when you swing your arm except for slighty bend your elbow.
Uppercut-like the hook except for you are punching upward.
When you hit the punching bag put your gloves on first or you can damage your hands.(I have seen it done and it aint pretty)
The reason why I had you get a mirror is for shadow boxing just imagine an opponent and kick the crap out of him. But shadow boxing is tiring trust me.
Now that you now know how to use all of this now here is the program.
Jump rope 10 minutes
speed bag 15 minutes
Heavy bag 20 minutes
shadow boxing 5 minutes (this is a cool down but do it intensely.)
Now that is the program if you have any questions email me at slackerwacker@msn.com
sietchring
04-25-2002, 05:01 PM
hmmmm.....you know what i think about this.........
Bump!
THE LOCUST
04-25-2002, 07:20 PM
After 15 years Boxing at all levels I couldnt agree more. However it might be a good Idea to find a boxing club where you can learn the basics like how to punch properly!!! It sounds stupid I know but not many people actually know how to punch properly, (weve all seen huge fellas in the gym tapping away on the bag like someones grandma!!!) Also you get to spar at a boxing club which makes the workout a hell of a lot more fun, and no-ones trying to knock your head off in sparring. If you thought bag work was excellent CV then sparring takes it to the next level...Happy training!!
ironbuddah
05-02-2002, 05:05 PM
uhm...
1) wraps, wraps, wraps. If you're punching a bag, wrap the wrists. Its far too easy to injure your wrists hitting a heavy bag.
2) Upper cut: not up . . up and out.
kiki cohen
06-19-2002, 08:21 PM
could i just hit the wall instead of a heavy bag
Broin
06-21-2002, 03:05 AM
i agree...fighting is good cardio!...i say fighting becuase just about any martial arts is good cardio when your actually fighting with it and not doing katas...and locust is right, sparing is fun as hell! i prefer kick boxing myself
nemo416
06-24-2002, 02:51 PM
Originally posted by kiki cohen
could i just hit the wall instead of a heavy bag
absolutely not. you will RUIN your hands.
CacaFloja
06-26-2002, 08:23 PM
how would you wrap the wrists properly?
Titanium
07-01-2002, 10:54 PM
I have been boxing, kickboxing(Full Contact) off and on for a while and totally agree it is a killer cardio workout. I also agree with THE LOCUST you should definitly learn how to box. Also I do my work out in rounds.
Quick example DO NOT start out with this routine.
Rd 1 jp rope
Rd 2 jp rope
Rd 3 jp rope
Rd 4 jp rope
Rd 5 jp rope
Rd 6 shadow box
Rd 7 shadow box
Rd 8 speed bag
Rd 9 heavy bag
Rd 10 speed bag
Rd 11 heavy bag
Rd 12 heavy bag just jab
Rd 13 heavy bag just straight right
Rd 14 punch mitts(need a partner)
Rd 15 punch mitts"
Rd 16 punch mitts"
Rd 17 spar(need a partner)
Rd 18 spar"
Rd 19 spar"
Rd 20 passout!
RockthePenguins
07-23-2002, 03:32 PM
its true, but I have found that beating a homeless man to death always works up a sweat just as much as boxing
speed
07-29-2002, 08:20 AM
I'm going to start boxing with my workout partners and friends for the Punisher Posse. Also, train fighting wise.
bigjay00
08-16-2002, 10:02 AM
its good, could be a little longer though
ctgblue
08-25-2002, 05:45 PM
Originally posted by liftin14 Hi this is my second article. My first article is on my new program which is going great.(Now onto business.)
If you are on a cutting phase and regular cardio just aint cuttin it then boxing is for you. I have been through seven arts of martial arts and none of them have been more intense then boxing.(I call boxing a martial arts style because technically martial arts is fighting and boxing does just that.) In this program I will explain to you the right way to hit the bag, safety, and all of that other good stuff. (now onto the program.)
But you also throw some kicks in there while working the bag and you up the intensity. I fought point contact and full contact martial arts. working the heavy bag with full throttle punches AND kicks will whip your ass even harder than punches alone. Like you emphasized, it's the intenstiy of the punches (and the kicks) that makes it so tough. No "sissy girl tapping" here, you gotta UNLOAD each one the nest you can.
You better learn how to properly kick too, because for every guy who punches a bag hard and fukks up his wrist, there are two more who don't have a clue how to kick a heavy bag and wind up on crutches for a couple of weeks.
Originally posted by Broin
i agree...fighting is good cardio!...i say fighting becuase just about any martial arts is good cardio when your actually fighting with it and not doing katas...and locust is right, sparing is fun as hell! i prefer kick boxing myself
Some martial arts like karate and kung fu don't even break me out in a sweat. Try Brazilian Jiu-jitsu for a kick arse cardio workout. Nothing gets the blood pumping like a good strangle hold to the neck. So what if the blood isn't going to your brain... :eek:
Are there lifting days that you shoud skip the boxing. Ex: should you not lift sholders the same day you do heavy bag cardio?
YoMaMa84
05-24-2009, 10:12 AM
Are there lifting days that you shoud skip the boxing. Ex: should you not lift sholders the same day you do heavy bag cardio?
ofcourse. You don't wanna overtrain your shoulders do you? Thats the fastest way to injuring your rotator cuff
Are there any other body parts that you should not train the same day as boxing?
Bigjay10.0
05-24-2009, 01:48 PM
But you also throw some kicks in there while working the bag and you up the intensity. I fought point contact and full contact martial arts. working the heavy bag with full throttle punches AND kicks will whip your ass even harder than punches alone. Like you emphasized, it's the intenstiy of the punches (and the kicks) that makes it so tough. No "sissy girl tapping" here, you gotta UNLOAD each one the nest you can.
You better learn how to properly kick too, because for every guy who punches a bag hard and fukks up his wrist, there are two more who don't have a clue how to kick a heavy bag and wind up on crutches for a couple of weeks.
Yep, if you hit the bag intensly enough your lats and front delts, and even your abs if you really know how to throw, will be sore the next day, also if you cannot throw a decent kick you can utililize a knee which is pretty hard to mess up, and devastating in an actual fight.
Westboarder
05-26-2009, 10:33 AM
absolutely not. you will RUIN your hands.
More importantly you will severely damage your wrists and shoulders.
Westboarder
05-26-2009, 10:33 AM
Some martial arts like karate and kung fu don't even break me out in a sweat. Try Brazilian Jiu-jitsu for a kick arse cardio workout. Nothing gets the blood pumping like a good strangle hold to the neck. So what if the blood isn't going to your brain... :eek:
Then you need to find a traditional Chinese Kung Fu class, not the american bs substitute.
jwa254
05-31-2009, 09:00 AM
This thread is making me want to box even more. I wish there were an opportunity for it around here. I guess I'll just go and buy a heavy bag just to hang in my shed for the time being.
nareshisking
05-31-2009, 09:43 AM
great thread! i have got a question
i do full body weights on mon wed and fri
can i box on tues thurs sat?
will i over tire my shoulders?
ExpectingRain
07-11-2009, 01:59 AM
Yeah that's a good question, how do you marry boxing and lifting without overworking yourself or getting hurt?
roysboy
07-11-2009, 04:41 AM
could i just hit the wall instead of a heavy bag
Yea, and try a few headbutts as well.
GoldZeoRanger
07-11-2009, 01:12 PM
Being an ammy kickboxer I have to agree - don't forget handwraps without them you risk screwing up your hands.
Ghostspike0
07-11-2009, 04:25 PM
The first time i met a bag, it was euphoria, I recommend it to everyone!
redbullrr
07-12-2009, 07:12 AM
I applaud you and rep you for posting a great article. If I may add one thing... I know this is for boxing but for those of you that like to mix it up. Do a few rounds of just kneeing the piss out the heavy bags from right to left to center knees to power knees. Then Kicks to power kicks. This is a killer work out for your abs BTW. I also like to throw in some combos with forearm/elbows. Love my cardio with the bag and it relieves so much anger. I'm Latin hot blooded I avoid a lot of bull**** cause of my heavy bag. LOL
redbullrr
07-12-2009, 07:14 AM
What's your thoughts on quick hand wraps. I have been debating them for a while but fear they wont support my wrist enough. In the early mornings when doing my work out I hate having to wrap my wrists but do it out of nessacity.
I agree boxing is great form of cardio
RRDZ473
08-15-2009, 09:19 PM
I want to start boxing for cardio but how much muscle will i lose if i start training about 20-30 min a day? any one with boxing experience that can give me some tips on trying to keep most of my muscle?
asretsdstrsat
09-24-2009, 09:18 PM
we can do it
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cvfa@sycodas.md
vce@sycodas.me
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xcvca@sycodas.sk
Haz-bodybuilder
10-03-2009, 07:17 PM
so out of curiosity for the morning until i get a speed ball, skipping and shadowboxing intensely is a decent morning workout and light enough to incorporate 3-4 times a week without over working shoulders?
King_Shisa
10-04-2009, 07:06 AM
I'm an amateur Muay Thai practicioner and I agree that there's nothing like it for getting your blood going (I think kickboxing is better than boxing, by the way. It's got all the benefits of boxing plus, well, kicks).
That being said...
I know from painful experience the sensation of whaling away on a heavy bag with little training. Do it wrong and you risk injuring your wrists, hands, etc. And if you've never wrapped your hands before, you might not get them secure enough. I highly, highly recommend (kick)boxing as a conditioning method and functional strength builder. Just do it under an experienced eye, either a professional trainer or someone with at least a year of training under their belt.
xxSHOWTIMExx
11-24-2009, 03:39 PM
excellent article! i couldnt agree more.
one of the best forms of cardio. its amazing.
THORNLYMCPRICK
11-24-2009, 05:01 PM
uhm...
1) wraps, wraps, wraps. If you're punching a bag, wrap the wrists. Its far too easy to injure your wrists hitting a heavy bag.
2) Upper cut: not up . . up and out.
Agreed,for most..I have never used them,my wrist is very strong and never bends when i hit a heavy bag.However beginners may want to use wraps until they get the form..
Wraps for me are like lifting gloves,look good but do f all:)