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Boxing for fitness

What’s it all about?
Scrap any ideas you have about beating a punching bag by yourself, boxing is very much a social sport. We are in the beautiful outdoors. Our classes are usually made up of around 10 to 15 people and concentrate on pad work and sparring. This means you face opposite someone and throw combination punches at them which they block with their padded gloves. Then you swap and block theirs.

What can I expect at a class?
A typical class will start with a warm-up, followed by about half an hour of boxing and finishing with resistance exercises (lunges, squats and core work). There are three main moves to employ: hooks (“side” punches), jabs (straight forward punches) and up-cuts (punches going upwards). Your instructor will tell you which combinations you’ll be doing, and may also get you to change partners part-way through the work-out.

Don’t think that boxing is an easy ride, though: it’s seriously hard work. Boxing is a high intensity, full body workout that will keep you moving the whole time. When you’re not throwing a punch, you’re ducking and weaving. You won’t be stopping!

If your lacking cardio fitness, you can box slower but you can’t stop because if you want to burn fat and get fit, you need to keep your heart rate up. It’s about pushing your limits and hurting a little but getting big gains at the end of it.

What benefits will I see?
Weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. It’s especially good for toning your ass and leg muscles, which is perfect for women who want to lose weight around their ass and thighs as part of an overall reduction programme.

There’s no need to worry about bulking up, girls. Boxing is very much a high repetition work-out so you’ll see tone rather than muscle. It’s also very empowering and people really get pumped up and stuck into it during the moves. While it’s not a self-defence lesson, by the end of the first class, you should be able to throw a solid punch.

Is there anything to be cautious of?
Weak wrists are probably the only thing that might present a problem however once you learn how to box properly, you shouldn’t be putting any unnecessary strain on your wrists. The aim of your punches is also important. Align your punches correctly and your knuckles should feel no pain. You can also wrap them with tape for extra support. Learn to punch straight, too, for the sake of your partner — the last thing they need is a broken nose! It may feel easy to punch straight when it’s one jab at a time, but after 100 consecutive punches and 20 sit-ups, true aim can prove to be more of a challenge! A couple of sessions with a personal trainer should see you right, if you can afford it.

Will I get hurt?
There is absolutely no body-to-body contact allowed in boxing, so any risk is minimal.

I’ve never boxed in my life. Will I be able to do it?
Boxing is all about technique so once you pick up the moves you should be fine. If you’re not particularly fit then that’s not a huge problem. Boxing is actually easier for a lot of people than running, especially for those with excess weight.

It’s not just a sport for the guys either; women actually pick up the combinations faster than men and have more flexibility through their mid-section.

What will I need to bring?
Water, towel and we provide the rest (gloves, mitts, matts and inners)

How much is a class?
Classes range from $25 for a casual class and there are always deals if you pay for multiple classes up front ($190/10 classes www.newoutlookfitness.com.au) You can also opt for a personal trainer (one on one, starting from $50)

How long until I see results?
If you do one to two classes a week for a month you will definitely notice a difference in weight and tone. As long as you follow a healthy eating plan and try and include one further cardio class in your schedule a week then you’ll see quite dramatic results.

Our classes start on April 10th 2010 at Centennial Park, contact natalie@newoutlookfitness.com.au to book your spot

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