The Benefits of Boxing and Physical Exercise

Meyersdal Square is based in the South of Johannesburg, we offer a wide variety of stores all types of shoppers, stores such as Andiccio, Barry’s Pharmacy, Curves, David Shannon Hairdressing, Liquor City, Luv Land, Nando’s, Miss Fit Boxing Studio and many more. In this article, we are going to focus on Miss Fit Boxing Studio and the benefits of staying fit and healthy.

Most of us enjoy looking and feeling good, but what makes it extra satisfying is when you are kicking some butt while you are doing it. That is why we are a bit obsessed with women’s boxing and it is not only us. Celebrities like Adriana Lima and Khloe Kardashian love it as well. So if you have not already become hooked on boxing, this article will explain to you you should.

Women’s boxing has really taken off, we are picking up those boxing gloves to get fighting fit but that does not mean that there are not a few of us who are still intimidated by the idea of boxing. Just the idea of bulky muscles, big arms and a few nosebleeds is wrong. Boxing is actually a great way of toning and sculpting ant hulk-like muscle mass that you may be worried about.

Whether you are skipping your heart out or pounding the punching bag, the type of training that boxing offers is something every woman should try at least once in their life. On top of your muscles being toned, boxing offers many other benefits that make it a fantastic all-round exercise choice for women. Below are some reasons why.

  1. It helps keep your heart healthy

While most of us exercise in order to look physically fit, sometimes we need to skip looking in the mirror and focus a bit more on the real benefit of exercise: which is to keep us healthier for longer. The main reason for doing this is to keep your heart strong for as long as possible. John Kalu, who is a personal trainer at LA Fitness, says that boxing is a great workout for doing exactly that.

Kalu also says that having a good boxing workout will make you breathe more heavily and increase your heart rate, having it pump the blood around your body faster. When your heart rate increases, it strengthens your heart’s muscles and lowers the chances of you developing cardiovascular complications such as strokes and heart attacks.

  1. It helps you become fit

Unfortunately, for all of us, exercising effectively is going to take more than just jumping onto the treadmill and hoping for the best. If you are trying the get the most out of your body, you will need to work it the right way by using a variety of different forms of physical activity, exercise and ensuring that your heart rate is at the right level.

If what you are after is overall fitness, you will need to try and get your head around both anaerobic and aerobic exercise present in boxing. Boxing is more or less 70 to 80% anaerobic and 20-30% aerobic says, John. A good boxing workout will help you maintain the heart rate at 75-85%, which is the recommended range if you are exercising properly.

But what exactly does that mean? It basically all comes down to oxygen. Aerobic exercising is low energy that can be done for longer periods, think swimming, yoga, and running. Because this type of exercise is relatively gentle on the body, you will be able to maintain a reasonable amount of oxygen which then gets carried onto your muscles to use as fuel and giving them the necessary energy they need in order to sustain the effort or what it is that you are doing. This type of exercise is great for improving your cardiovascular health and for burning fat. Anaerobic exercising is any type of short, intense exercise like HIIT which uses oxygen quickly. This means that lactic acid is being produced and that your body will not be able to sustain its energy levels for too long. This type of exercising helps increase your muscle mass, endurance, metabolism, and your ability to withstand fatigue.

Being able to build up your body’s tolerance to anaerobic exercise means that you will be increasing the maximum amount of oxygen that you use during your workout and therefore have a higher threshold before your lactic acid is produced and this makes you fitter.

Boxing is not looking so bad anymore huh?

  1. Boxing is great for burning calories

Because boxing is such a high-intensity workout, it is not surprising that it burns A LOT of calories.

One hour of boxing burns more or less 350 – 500 calories, it all depends on the intensity of your workout and your weight. An advanced female boxer on a high intensity-boxing workout can easily burn over 500 calories in one hour.

  1. Boxing will burn fat faster

Boxing does not only burn calories. Emma Saville, who is a Martial Artist and Gym Manager from QDos Fitness says that you are also losing visceral fat while boxing, which is the fat that sits around the stomach. Visceral fat is quite a big concern as it plays a big role in many different health concerns, so we should pay close attention to getting rid of it.

Another great part of boxing is that you can mix it up with your other resistance workouts in order to burn fat quicker. John says that we should be combining resistance work like lunges, press-ups and jumping squats along with skipping into a short high-intensity circuit, take a few short rests in between and repeat.

  1. Boxing will make you stronger

Just as important as burning fat, if not more important, is strength training. To build up endurance, speed and keep your body in great health, it needs to be strong. Boxing is the ideal exercise if you aim to achieve any of these things.

Experts explain that having a good boxing regime will involve different forms of movement and repetitive motions of the body. These repetitive movements offer power and strength throughout the body, especially in the legs, arms, and core areas.

  1. Boxing is a great stress reliever

You may think that going all out on that punching bag could send your aggression into overdrive; however, John says that boxing can actually be therapeutic. Research shows that boxing can help relieve mental and physical stress and tension with each punch you throw. Boxing has the ability to decrease stress hormones like cortisol and increase endorphins, which are the chemicals that make your body “feel good”, therefore giving your mood a natural boost, which helps to relieve stress.

  1. Boxing is a great way to tone up

This one is a biggie, boxing is known to be a high repetitive workout, and it results in toning instead of building more muscle.

  1. Boxing is a full-body workout

A proper boxing training session will involve every muscle in your body, especially the shoulders and the core. Your obliques and abs will be stiff after your first few boxing sessions.

A good boxing workout tones your arms, legs, chest, back, shoulders and can help you build a stronger core.

  1. Boxing helps with self-confidence

There is a huge endorphin release in your body when you hit a heavy bag or work with a boxing partner, those chemicals that are released give you that great feeling of wellbeing says, Emma. Boxing can give you a great sense of self-confidence.

  1. You can box anywhere

One of the best things about boxing is that you can do it anywhere. Purchasing your own gloves and pads is always a good investment.

It obviously helps if you have all the necessary equipment, but a stopwatch and a skipping rope are two things you can easily get your hands on. And if you happen to have a sparring partner then you’re all set.
Below are some more reasons for women to keep fit

The importance of keeping fit in your 30’s

If you have not yet made physical activity a part of your life, your 30’s are a great time to start. Fitness, along with the right nutrition, is extremely important for a healthy lifestyle. Becoming fitter may help maintain physical functionality, increase your energy levels, and prevent or minimise any complications from chronic diseases.

Why should I be fit?

There’s a huge variety of reasons and health benefits associated with being physically fit. Below we name a few:

  • A decreased risk of hypertension or high blood pressure
  • A decreased risk of Type 2 diabetes
  • Improved mental health
  • Improved cholesterol levels
  • Improved bone health
  • A reduce in anxiety
  • Better quality sleep
  • A decreased risk of all-cause mortality

Motivation is essential  

You may need some motivation when it comes to exercise. The question is, what is going to motivate you? Come up with a few reasons why being more active will benefit you and help you create a healthier you, such as:

  • Maintaining a healthy weight
  • Being a positive role model to others
  • Decreasing the risk of developing Type 2 diabetes or high blood pressure

But how much is enough?

The US Department of Health and Human Services released the second edition to the Physical Activity Guidelines for Americans in 2018. The key guidelines offer encouragement for everyone to move more and sit less. Doing a bit of physical activity is always better than doing none at all however, the following goals are highly recommended for adults:

  • Try to include strength training and use all of the major muscle groups for two or more days a week.
  • Ensure that you are doing at least two and a half hours of moderate-intensity or one and a half hours of vigorous-intensity aerobic physical activity per week.
  • To add some additional health benefits, increase your moderate-intensity aerobic physical activity to five hours per week.

Pregnant women who are living a healthy lifestyle should get at least two and a half hours of moderate-intensity aerobic physical activity, which should be spread throughout the week. Women who are used to doing vigorous-intensity aerobic physical activity have often been able to continue their activities and training during pregnancy after consulting with their doctor.

Does walking count as exercise? 

Going for a slow walk is considered a light-intensity activity. Walking briskly is an example of a moderate-intensity activity and this also includes walking and talking but not being able to sing. When it comes to vigorous-intensity physical activity, you are only able to say a few words without catching your breath. But regardless of the intensity of your activity, the goal is to constantly become more active throughout your normal day.

Stop with the excuses

Perhaps you have heard all about how important being fit is for your mental and physical health, but you have been too busy raining a family or starting your business. If being physically fit has not been a priority in your life, you should start as soon as possible and by setting small, reasonable goals for yourself. Start with some activities that you actually enjoy and slowly build up your endurance. To stay on track, record any physical activity that you do on your phone or in a journal.

It is much easier to make excuses, but the proper physical activity should always be an essential part of your everyday life. Become fitter will help you stay younger not just on the inside but on the outside as well. Increasing your fitness levels can also help you easily breeze through the next few decades by feeling healthy and strong.

Meyersdal Square offers many different stores to choose from including a women’s boxing studio. To find out more, visit our website on