Based on basic boxing training techniques combined with aerobic and anaerobic exercise, this fun, fast-paced, high intensity interval training class is fundamentally non-confrontational: you won't find yourself in the ring sparring any time soon.
Boxercise was developed in the UK by boxing instructor Andy Wake in the early 1990s. A boxercise session is designed to be very user-friendly; classes are suitable for almost all ages and abilities. Boxercise is particularly popular with women of all ages as it gives you an opportunity to train in boxing movements without the physical combat.
raise your heart rate and cardiovascular fitness
improve your overall fitness levels
help release aggression
improve mental agility, concentration and focus
help burn fat
improve hand-eye coordination, motor skills and reaction time
improve your balance and timing
boost self-esteem and mental health
What to expect at a boxercise class
Although all boxing classes will differ slightly, a typical Boxercise fitness class will probably involve:
punches and uppercuts
You'll need some trainers, leggings or shorts and a cool top. A sports bra is a wise investment, too. Take a small towel along with you, as you can expect to get a bit sweaty.
Make sure you warm up before and thoroughly cool-down after any exercise class - giving your body time to gently recover will help avoid strains or other injuries and have a safe workout.
Check with your doctor before taking part in a Boxercise class if you: have not taken part in exercise for some time, have any existing medical conditions or physical ailments, are taking any medication or are (or think you may be) pregnant.
Be aware that the most common injury during boxing-style classes is to the hands, thumbs, fingers, wrists and shins.
Boxercise is addictive – many instructors have reported incidents of over-training leading to injury. Pace yourself, take regular breaks and remember to drink plenty of water.
Professional boxers always sip their water, not gulp. Try this for yourself to reduce the chances of getting a stitch.