According to the World Health Organization (WHO), "cardiovascular disease is the leading cause of death in the world. More people die because of cardiovascular disease every year than any other cause."

The WHO makes a good point. 17.5 million people die from these pathologies. They are responsible for 31% of global mortality.

Life is a lottery, and some of us are luckier than others when it comes to illness. On the other hand, there is one certainty in life: a regular sports practice reduces the risk of prematurely dying from a heart attack by nearly one half.

On November 8, 2005, Dr. P. Presles published an article in Health and Fitness Magazine which stated: "Moderately active subjects are 30 to 40% less likely to die of cardiovascular disease. And even then, overall mortality is lower."

Guess which sport most helps when it comes to avoiding heart problems? Yes, you guessed it: boxing.

Whether you practice jumping rope, French boxing, Western boxing, Thai boxing (or muay thai), kickboxing, full contact (American boxing), kung fu (Chinese boxing), taekwondo, MMA boxing - which stands for mixed martial arts - or any other martial art (such as karate, jujitsu, aikido, etc.), your mental and physical health and cardiovascular and respiratory systems will benefit from these sports.

People often say that boxing is violent, but it's not just about punching your opponent, knocking him out (KO) by punching him, an uppercut, or some other kind of kick.

Some contact sports are so intense that a good physical condition is necessary to practice them.

Boxing is all the craze in Western countries - we adore professional boxers, we value staying in good shape and taking care of our bodies. Because of this, many variants of these sports disciplines have recently been invented such as: fitboxing, body combat and cardio boxing.

Find boxing near me on Superprof.

What is Cardio Boxing or Boxercise?

Cardio-boxing, otherwise known as boxercise, appeared in the late 1990s in the United States. It was invented by Billy Blanks, an American actor specializing in martial arts.

Boxercise is good for your health
To be a good Savate boxer, you have to train without a partner.

It is a high-intensity form of boxing training, which trains different boxing using punchbags and without actual combat.

The cardio training circuit incorporates many combat techniques into its physical preparation: techniques from French boxing/Savate, Western boxing, Thai boxing, and kickboxing.

Your objective will be to jump, to hit, to assault, to try out boxing movements, and to work all the muscles of the human body at once, allowing you to let off steam and tone your body.

Each work out is practiced with music in group lessons.

It is better than sweating in a gym onto bodybuilding equipment.

Cardio boxing works in many different ways:

  • It breaks down glucose and re-energizes the muscles,
  • It melts adipose tissue; it is a very good exercise to lose weight and gain muscle,
  • It increases the heart rate, and works by supplying oxygen to the anaerobic threshold.

In terms of muscle building to carve an athletic body, there is nothing better than cladding exercises, weight training (push-ups, abdominal work, squats) for good physical fitness.

No need for boxing gloves or boxing equipment or even the boxing ring: practitioners can come in their classic sportswear or tracksuits, but with mittens or under-gloves in order to avoid hurting their fists.

All boxing exercises that increase the heartrate at a sufficiently high rate can be called cardio training.

Boxing, because of the intensity that it requires, allows boxers to build muscle but also fortify the heart and the lungs.

But beware! Every boxer should be aware that  in order to practice this type of physical activity, one should already be in excellent shape.

Running, swimming, biking and skipping rope are all cardio exercises that help you to keep fit, relieve stress and - as is the ambition of many - get your dream body.

Those who have favorite boxers will be inspired to work out in their manner and get to a point where they could dream to compete with them in their heads.

Boxercising is practiced in a gym and with loud music.

Cardio Boxing and the Heartbeat

Athletes love cardio boxing for a variety of reasons: fat loss, muscle toning, developing endurance for other sporting activities, or reducing  blood pressure, and combining release, muscle training, and cardio training for a really great work-out.

Smoking is a very bad habit.
Stress often means tobacco, alcohol, anxiety, and nervous feelings. Boxing allows you to take a deep breath and snap out of bad habits.

Cardio is good for your health and has multiple benefits, both physical and mental.

First, the improvement of your physical condition: the moving (rotations, footwork, punches) and the alternating rhythms of the boxing itself stimulate the cardiovascular system, which helps to improve breathing and your endurance.

Kickboxing solicits "only" the weight of the body.

Boxing allows a homogeneous muscular development.

Frequent moving also means you will gain motor skills and mobility: no more clumsy steps to work every day.

Hitting a punching bag helps you to forget the hectic pace of city life (overworking, pressures at work, responsibilities and fatigue) and helps to relieve stress.

For women concerned about their weight, the alternation between slow and fast rhythms during the workout will help you to more slender thighs. It is also great in the fight against cellulite.

You will burn calories faster than during a Zumba class!

How High Level Athletes Use Cardio Boxing

We will not mention Rocky Balboa, a boxing champion who has become a legend in the sports world...but we will mention many high-level athletes and pro boxers who practice cardio boxing.

This athlete is known all over the world.
Great champions train with lots of accessories (jumpropes, punching bags, etc.). They recover with other devices however...

Sugar Ray Leonard

Born Ray Charles Leonard in the United States on May 17, 1956, he is recognized as one of the greatest boxers in history.

And for good reason, too: he is a super tactical, quick and hyper responsive boxer who was crowned world champion of boxing in five diferent weight classes (all the way to heavyweight) between 1979 and 1989.

As a pro boxer, he is almost undefeated, with 36 wins out of 40 games, including 25 knockouts. In amateur boxing, he won 145 of 150 games.

Marvin Hagler

Born in 1954 in Newark (near New York), he was the world middleweight champion from 1980 to 1987, the undisputed master of his class until his last boxing match, when he lost to S. Ray Leonard.

He eventually decided to end his career.

Why not find a Superprof coach and take boxing classes, see for yourself what the thrill is?

Floyd Mayweather Jr.

These two men are great adversaries!
The ultimate provocation by F. Mayweather Jr. after winning against C. McGregor...

Born in 1977 in Michigan, USA, this boxer has remained undefeated for more than 18 consecutive years and decided to end his career after 50 professional boxing matches. He is indeed world boxing champion from 1998 to 2015, in five different weight classes: super featherweight, light weight, light welterweight, welterweight, and super welterweight.

Manny Pacquiao

Mr. Pacquiao was born in 1978 in the Philippines.

A true star of the boxing ring, he is the only boxer in history to have won the world title in eight different weight classes.

He has been a World Welterweight Champion since 2016.

Out of 67 fights, he has only experienced 7 defeats, with 60 victories out of 64 fights as an amateur boxer.

Oscar de la Hoya

Born in the United States in 1973, he is the only boxer in history to have won the World Championship title in six different weight classes from the WBA, WBC, IBF and WBO federations.

He has had 39 wins including 30 knockouts. Only six defeats make this top athlete one of the greatest athletes in boxing history.

He was a champion from 1994 to 2007, which is a world record.

And, finally, one last tip: beware of overtraining, which can lead to unpleasant pain if the muscle tissue becomes damaged.

Never ever forget to warm up and do some stretching at the end of your work out.

Here are some steps to follow when planning your boxing fitness training.

Find out more about how Boxercise can keep you active.

What is Shadow boxing?

7 Great Boxing Exercises to get you fit.

Discover the best way to get into Thai Boxing!

Need a Boxing teacher?

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As an Englishman in Paris, I enjoy growing my knowledge of other languages and cultures. I'm interested in History, Economics, and Sociology and believe in the importance of continuous learning.