Most Effective Workouts:
Boxing is a high cardio sport, which involves not only muscular strength, but power and speed. It is these two aspects that are most important when regarding fitness. Power can be gained through middle range weights directed at muscles such as the pectorals, biceps and upper back. These weights along with high repetitions are the key for excellent muscle fitness. For example, it is recommended to press weights that are not too extreme, if you cant press 30 repetitions, lower the weights, high repetitions are the most important aspect of power training.
As well as weight workouts, cardio is highly important. 15 minutes of slow alternating with fast work with a skipping rope is always part of any boxer’s workout, as it increases the production of oxygen-carrying hemoglobin in the red blood cells which results in increased stamina through better blood circulation, by making energy more available to the muscles.
Boxing involves punches such as the straight jab, crosses (from right shoulder to left), uppercuts and hooks (or “hay makers”). When put into combos, these maneuvers burn energy faster than a freight train, and at the same time being exciting and therapeutic for the mind.
Other martial arts such as Kick Boxing and Jujitsu are highly effective ways of increasing fitness; fast, direct kicks and frequent foot work are all that’s required to get the blood pumping, and the longer, the better. A recommended workout with a sand bag would be half an hour of regular hits and combos. Although technique is important to ensure as not to injure yourself, a level of common sense when working out in the home is sufficient. (Remember that professional technique is not the issue here, but enthusiasm!)
Also, a diet high in carbohydrates and protein is essential which include brown rice/pasta and tuna, grilled skinless chicken breast, legumes and green vegetables as well as plenty of water, to ensure electrolytes are well hydrated for the conversion of energy.
Fitness- it is the overall health of the body; decreased through activities such as having a diet high in saturated fats, lethargy and bad lifestyle habits such as drinking alcohol and smoking. Fitness is increased through a nutritional diet, regular exercise and a stress free environment. While we cannot always avoid the last aspect in our busy lives, Mixed Martial Arts does indeed reduce stress levels and when combined with a good diet, you'll have the fitness and increased energy levels you’ve always wanted!