An authentic boxing workout is very different from box-aerobics. In an aerobic style class/DVD you punch into the air. With a boxing workout you hit targets – punching bags or punch mitts. But you still need a routine to call the shots and push you through your workout. This article explains why an audio / Mp3 routine works better than a DVD for boxing, and gives 5 tips for getting started.
Tip 1 – Watch the target, not the screen.
If you are following a boxing workout on a TV or computer screen, there is a higher chance of miss-hitting the target. When you hit a target such as a punching bag or punch mitt you need to be focused on that target, not a screen. One reason is the safety factor. The angle of your fist against the target is critical. Anyone who has miss-hit a hook or uppercut knows what I’m talking about. Ouch.
Tip 2 – Learn the moves visually, then switch to audio.
Audio works best, but only once you have learned the moves. If I say throw a double jab, cross, hook, cross but you don’t know how to throw a proper jab or even what it looks like, it’s going to be difficult to learn that from audio only. It is possible, but only if the audio track contains very clear technique tips. So the main point is – learn your good technique from a proper boxing trainer (not a personal trainer, unless they really know boxing), or from video. Then switch to audio only.
Tip 3 – Train the Authentic way.
Find a boxing workout routine that has authentic punches and combos. In other words, not box-aerobics. If you are going to do a fitness boxing workout, you may as well learn to punch correctly. After all, someone is going to want to see your uppercut one day – so you’d better be able to look the part! Also, in my view the “beat timed” aerobics approach does not work for boxing. How can you keep a beat for a jab, cross, slip cross, hook, cross combo? Especially on the punch mitts!
Tip 4 – Take the workout with you.
One of my students, Louise, 46, and from the UK had lost a lot of weight with her class boxing workouts. She went on holidays recently and wanted to keep up the good work. She was able to load an audio boxing workout to her iPod and work out while she was away. Her partner knew how to hold punch mitts, so they packed a pair to take with them. That’s the other great thing about an audio workout – it travels well.
Tip 5 – Make sure your audio workout is compatible with your boxing equipment.
What sort of boxing equipment have you got? Punch mitts (also called focus pads)? Punching Bag? Speedbag? If your audio or DVD routine is designed to work with shadow boxing (air punching) it may not …
Purchasing an elliptical trainer is an investment. It's actually a rather large investment, not only financially, but also more importantly, in your health and fitness. You want to make the right buying decision since so much is at stake. I've heard about too many people who purchase the wrong elliptical trainer and then wind up getting permanently sidetracked and discouraged from their carefully planned fitness goals. So please take a few moments to read these key points to find out what to look for in elliptical machines:
* Price – if you've read any of my other articles on evaluating elliptical trainers you will know that I'm not a fan of cheap ellipticals. The best advice I can give you is to stay well clear of ellipticals that retail for under $ 500. It may seem to go against your grain, but the best value in home ellipticals are between $ 1000 and $ 2000. You can snag some very high-quality home ellipticals on sale for around $ 1300.
* Manufacturer Reputation – spend some time to research the major manufacturers of elliptical machines. Some of the top names are: Precor, Life Fitness Smooth Fitness, Tunturi, New Balance, and all of the brands from ICON Health and Fitness such as ProForm, Reebok, NordicTrack, and Weslo. Investigate the quality and repair statistics for their machines and also the responsiveness of their customer service departments. Sometimes bigger is not always better in this market!
* Resistance – there are two types of resistance: belt friction and magnetic friction. Belt friction is found on low-end models and should be avoided. It's both noisy and unreliable. Magnetic resistance comes in three varieties: manual, motorized and eddy current brake.
All use the concept of creating friction on a cast iron flywheel via a magnetic field. Where the motorized version moves a pair of permanent magnets closer or further from the flywheel using an electric motor, the eddy current brake increases and decreases the magnetic field that combine an electromagnet. The eddy current brake is found on higher-end models and is preferable since there are no moving parts to wear out as in the motorized braking system.
* Stride Length – stride length is a critical specification in elliptical trainers. A few inches in this dimension will make the difference between your elliptical trainer feeling like a choppy stepper or a smooth and gliding elliptical trainer. Do not set for anything under 17 inches. Some models, such as the Smooth CE, have an adjustable stride length to accommodate people of different heights.
* Incline Ramp – some models have an adjustable incline ramp that can add a cross training dimension to your elliptical workouts. The steeper the incline the more stress placed on your calf, hamstring, and gluteal muscles. Models such as the commercial grade Precor EFX 546i and the low-end Reebok RL 645 from ICON Health and Fitness both come with incline ramps. Decide for yourslef if this is an essential feature.
* Console – …