Boxing for Cardio

Hi. If you’re anything like me, and cardio is not your favorite thing in the world to do, but you know you have to get it in for a good fitness level, today I’m going to provide you with another option in terms of doing your cardio-vascular exercises, and make it fun.

When I moved to Atlanta, Georgia, almost four years ago, I wanted another fun way to do my cardio, so I hired Johnny Gant. He’s one of the top boxing trainers in the country. This guy’s been in over sixty professional fights himself. He fought Sugar Ray Leonard back in ’79. He’s currently training Holyfield’s son. He’s trained over a hundred different boxers. The bottom line is this guy’s the real deal.

I met him in the ring, and I said, “Johnny, several years ago, you taught me a little bit about boxing—how to throw the right hand, how to jab...but you never told me…if I was stuck in a dark alley with Mike Tyson, and he was chasing me down, and I had one opportunity to take him down, what blows should I throw?”

He said, “Throw the right hand.”

“Is that going to knock him out?” I asked.

“If not,” replied, “then you just run like Carl Lewis.”

A majority of the people who go to boxing gyms like the Atlanta Art of Boxing Center, are not there to get in the ring and fight. They’re there to get fit. No matter how old you are, no matter what your current fitness level is, you can use boxing as a way to stay fit. Here’s how you make it happen.

In-home Exercise of the Week
Boxing Routine

Here’s the best in-home exercise of the week. It’s a little boxing routine. I had so much fun with Johnny that I decided to bring it home. It’s a great way to get your cardio in. I decided to go to TKO Fitness (www.tko.com). I got myself a heavy bag, a speed bad, and some punch mitts. I incorporate this boxing routine into my workouts every now and then either directly following my resistance training or the first thing in the morning, on an empty stomach for twenty to thirty minutes.

Here’s how you do it: When it comes to the speed bag, the smaller the bag, the faster it is, so I’m going to recommend going with the medium sized bag. Traditionally, you might want to hit the bag straight on, but what I want you to do is to hit the bag with the back of your hand. Come down on it with the back of the same hand over and over again. I want you to start out with your non-dominant hand. Just practice the time with your non-dominant hand. Once you’ve gotten the timing down, I want you to bring in the dominant hand. Hit the bag with that one until you think you have the timing down. Then hit the bag two or three times with one hand, and then two or three times with the other, over and over again.

Remember: the speed bag is not for power or strength. It’s just to develop your hand-eye coordination. I want you to keep your heart rate up high when you do this exercise.

Now, let’s go work on the power! When it comes to working the heavy bag, here’s a basic routine: Two rights, a left, and a right upper cut over and over for two minutes on, one minute off. Remember, this is a cardio workout. We’re not trying to break down a building. We just want to build endurance.

When it comes to the punch mitts, you should start with a real basic routine: two rights and a left over and over. The great thing about the punch mitts is that you need a partner. That can make using them a lot more fun. You will want to keep a good pace, two rights and a left, for two minutes, and then take a one minute break. Then hit the punch mitts in the opposite way: two lefts and right. Keep up a good pace. Do this for twenty to thirty minutes. Not only is this great cardio, but it’s a great way to let out the day.

Product Review of the Week

For this week’s product review of the week, I’ve taken a trip to Discount Nutrition in midtown Atlanta to give you the latest on today’s creatine.

I asked Joe Fog, a sports supplementation expert, “Since I took creatine over ten years ago, a lot of things have changed. What’s the big difference between creatine then and creatine now?”

Joe answered by saying, “The biggest difference between creatine then and creatine now is the absorption. The absorption in the newer products is a lot better than in the older ones.”

I asked, “Why would I take creatine? Why would anyone take creatine?”

He replied by saying, “You would take creatine because it’s going to increase the amount of water in the cells of the muscles. That increases your strength and it also increases your ATP production, which is your body’s main source of energy.”

I know that studies have proven creatine to be safe and effective. I asked him, “Who would you recommend should use a supplement like creatine?”

“Anyone who’s looking to increase lean body mass (muscles) or their performance, basically, would use creatine.”

Factor Mail

Roberta from Robstown, Texas, asks, “What is the deal with caffeine, and how does it affect my body when it comes to losing weight?”

Roberta, great question! Caffeine affects the body in a lot of ways. The main thing is that it speeds up the central nervous system. If it’s not abused, it’s not going to hinder your weight loss goal. When it’s abused or when you’re talking about the caffeine in beverages that are loaded with sugar and cream, it’s no good. If you’re talking about the diet pills, that’s definitely a no-no. Just stick with water. You’ll be better off.

Remember, whatever form of cardio-vascular exercise you do, whether it be walking, running, jogging, biking, or boxing, you have to enjoy so that you do it on a regular basis.

Until the next time, make it happen!

Corey Ritter

If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.

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