boxing stamina workout

Boxing And Jogging: How They Go Together

Are you aspiring to be a good boxer? Well then, you need to have a strong cardiovascular ability as well as strong legs that will not weaken as the fight drags on. This means that you need to do a lot of workout in the gym to build your muscles, improve your strength as well as increasing your speed. But did you know that besides hitting the gym, jogging is also an essential part of training especially if you want to improve your overall fitness and lung capacity? I thought you should know.boxing training twice a day

Most people think that jogging is a form of exercise that is meant for footballers and athletes, but the truth is jogging is as important to any boxer as it is to other athletes or fitness enthusiasts. Jogging in the morning late in the evening will help improve your overall fitness and increase your lung capacity, hence you will be able to last long in a fight. Jogging also helps build the leg muscles and in return help to increase your stamina which is very important in a boxing fight.

One technique that is used by most boxers is to wear wrist and ankle weights when jogging. As they run, the weights help in toning the leg and hand muscles to improve their strength and stamina. When the weights are taken off the body, most people find themselves to be very light and they can move their legs and arms very fast. It is also important that as you jog, you move directly from running to shadowboxing during each step you make. This helps improve your fighting techniques and as well as increasing your endurance.

cardio boxing benefitsPerhaps you must have seen a few boxers jog down the street while making stops to start shadowboxing before resuming the jogging. They might look as though they are throwing some punches to a ghost but the truth is they are making imitation of a real fight in a boxing ring.

It may look fairy silly to you, but a good boxer understands that in the long end, it will sharpen his or her kills and keep him or her up for the next challenge in the next fight.

However, it is important not to substitute jogging for workouts in the gym. You will still need to lift weights, do push-ups and sit-ups if you want to take your boxing career to the next level. A combination of both boxing and jogging is a great way to enhance your boxing performance, so, next time you see a boxer running while throwing flying fists, don’t think they have gone mad. It’s a way of sharpening their boxing skills.…

Health and Fitness History of Combat Sport

Combat sports are fighting practices brought into the realm of organized competition to serve mainly as entertainment and a source of fame and glory.

Ancient Contests

This dated back to around 2100 B.C. in Mesopotamia where forms of wrestling and grappling were recounted in the earliest literature ever found.

Conflicts were settled with these said practices in the early days. For instance, opposing armies would elect a “champion” that would represent them in a one-on-one combat to settle the score without a high death toll, much like the story of David and Goliath (but with full body contact, not throwing stones).

combat sportsMartial arts, which are essentially what combat sports is made of, is also used to train soldiers for battle. Techniques such as strikes, grapples, kicking, choking, and using weapons like axes and swords are taught.

This is because during these days, battles were largely held on foot, in close range hand-to-hand combat. In order to win, soldiers needed to be strong, have great endurance, and able to dodge and deal deadly blows one after another until their death or defeat of the opposing troop.

But as the ancient Olympic games proved, the masses love a good, violent competition. Later on, wrestling, boxing, and pankration were added to what was basically a big event for running. The flauntation of strength, great physique, and domination earned warriors fame and glory, which were sometimes more important to ancient society than money.

In those days, combat sports athletes were also deemed intelligent. This is because they utilize ingenious techniques and exhibit quick on-the-feet thinking that allow them to overcome opponents. This is more emphasized when there is a size mismatch between competitors, which often happened due to the nonexistence of weight classes.

The bouts partly resembled a Royal Rumble match, but with only two opposing bodies in the “ring” at one time. A winner will have to face succeeding challengers until none were left, or the said winner is defeated. The last man standing would win the “crown”.

Because of this tournament style, athletes can use their physiques to intimidate future challengers. Of course, they would also prove their strength, endurance, and quick wits during their matches in order to survive for long.

While these athletes are highly prized and the epitome of health and fitness, not many of them live long either because of the brutality of their pursuit. Still, for many, it’s either win or die with honor in the ring.

Modern Iteration

With the passing of time came more innovations in the martial arts realm, and the sports were increasingly populated by Asian forms.

What were essentially fighting techniques for battle were transformed into sporting events due to weapons innovation that rendered hand-to-hand fighting in wars ineffective.

While wrestling and boxing survived the change of millenia, pankration was phased out of the competitions. These days, the term “combat sports” bring to mind practices such as taekwondo, jiu jitsu, karate, muay thai, kickboxing, and MMA.

Health and Fitness Regimen

These days, combat sports are increasingly used by non-athletes as a means to get fit and lose weight. Because of their innate purpose as forms of rigorous training, practicing these methods allow the people to reap the benefits of extensive movements as well as the stress relief that comes with hitting something without getting hit back.

The most popular for workouts is arguably boxing largely because of its sensational media coverage and abundance of boxing studios.…

Five Workouts for Building Lean Muscles Quickly

The main aim of weightlifting, bodybuilding or even the general workout routine is to acquire muscle mass. Muscles not only offer power and strength but can also be an indication of good health and an important part of a well-toned body when not covered by a layer of fats.

Thus, the task of obtaining lean muscles, without fats, is essential to any athlete. So, what are some of the best workout for building lean muscles fast?

Here are five workout routines that will help you gain lean muscles very fast.

Dumbbell benchDumbbell bench press.

The dumbbell bench press is one of the best workouts that will help you build lean muscles within a short time.

This workout helps in strengthening and building lean muscles on the upper part of the body which includes shoulders, chest, and triceps. Dumbbell bench press allows for a perfect range motion in the chest and is also easier on shoulders as well as preventing pain.

How to do the dumbbell bench press.

Resting on your back on a bench while holding a pair of dumbbells directly over your sternum and your hands completely extended. Draw your shoulder blades together, somewhat sticking out your chest, and point your arms frontward. Gradually lower each dumbbell to the sides of your chest. Stop, then push the dumbbells back to the original position.


This is one of the simplest but effective forms of exercise to build lean muscles on arms, chest and shoulders.

pushupsHow to do pushups.

Start by putting your hands on the ground slightly wider than your shoulder-width apart. Ensure your body is in a straight line from your body to ankles.

Lower your body until your chest is a few inches from the ground ensuring that your elbows are tucked on the sides of your torso. Stop, then push yourself to the original position.

Leg press.

This workout is ideal for building legs and thighs lean muscles.

How to do leg press.

Adjust the machine seat until you can comfortably sit while your hips are below your knees and your knees are in line with your feet. Bring down your knees towards your chest such that they are bent at an angle of 90 degrees. Push back and repeat the same process.

Barbell squat.

If you are looking at building the legs, arm string, thigh, and chest lean muscles, then barbell squat is perfect for you.

How to do barbell squats.

Put the barbell on the rack a few inches above your shoulder. Stand in front of the rack and hold it using your hands while taking it out of the rack. Allow it to rest on the upper side of your back and ensure your elbows stay up to balance the bar. Slowly squat as low as you can, ensuring you don’t lose the balance of the bar on your back. Press your legs on the ground and push yourself up. Repeat the process as much as you can.

Rope crunch.

Rope crunch is perfect for building triceps, arms, back, and shoulder lean muscles. When modified properly, rope crunch can also be used to build the biceps muscles.

Should you use legal or illegal supplements?

We discovered our advice often fell on deaf ears as both young and much older athletes and wrestler (and even boys crunching it in the gym) use what is today’s term as legal anabolics supplements for male and female looking to have better performances, stronger  bones, endurance and fitter and bigger body frames.

Our findings? Many of those stuff and gears are pure garbage yet expensive package being sold as best bodybuilding. strength and power stacks and combos.

How to do rope crunch.

Hold the rope attached to the machine and kneel down below it facing the machine. Pull down the rope on the machine until it is in level with your head. Do inverted crunch by lowering your elbows to your thighs while keeping your abs contracted. Return slowly to the starting point and repeat the process.