Often Boxing is labeled as an old-school sport. The perseverance & mental stamina required for boxing is unique from the rest of the sports. Most of the time the demonstration of a boxer’s courage & tenacity in the ring is tagged as a flashback to the golden era of boxing. This conventional perception about boxing does more harm than good. Myths have plagued boxing as an archaic training that continues to mislead aspiring boxing even today. Boxing is a sport of science & performance.
Boxing athletes nowadays are bigger, stronger, and faster. Physiological science has progressed at an advanced rate. Humans nowadays have a better understanding of their body works and how they can condition them in a certain way more than ever. This modern knowledge has benefited the world of boxing.
Boxing is itself an explosive, anaerobic combat sport. It’s considered as 70-80% anaerobic & 20-30% aerobic. It’s an act of throwing punches, attacking the opponent round after round, while defending yourself. Anaerobic activities are conducted under an inadequate oxygen supply. These movements put the body under stress and at their higher intensity in a short interval of time.
Throwing speedy punches at your opponent is the perfect representation of anaerobic activities. Mastering this art can be a daunting task. It’s referred to as the toughest and the most demanding sport. A boxer has to train in a particular manner if he wants to be in a dominant position inside the ring.
The majority of old-school trainers emphasize doing long aerobic training sessions, though these prepare the athletes inappropriately for the physical challenge they will face in the ring. A boxer must synchronize his training with the physical requirements of this sport to be a champion.
The Aerobic System Of Boxing
The aerobic energy system in human beings works by breaking down the raw materials for generating energy for supplying the body’s activities. Raw materials are simple sugar compounds, undergoing glycolysis & producing ATP. Aerobic respiration significantly requires an oxygen-rich medium for performing respiration. It’s a lengthy process and provides adequate energy for performing body activities. In simpler words, in aerobic activities, the body utilizes oxygen as a fuel to work efficiently. Practicing boxing in the “aerobic” state is pretty easy and simple, your muscles get enough oxygen they need to move.
The Anaerobic System Of Boxing
Anaerobic respiration involves the breakage of carbohydrates for supplying energy to the cells. This process accepts every electron of the electron transmission chain as the inorganic molecule, but not the molecular oxygen. The energy is produced by the oxidation of each molecule. Anaerobic respiration is known to be less effective compared to aerobic respiration. But it does not reduce its importance for boxing. Boxers experience explosive periods of muscular tension, contraction, for accumulating optimum kinetic energy before they throw the punch. Anaerobic systems allow the premise for stronger and intense movements like punching, surfing, blocking, and swift steps.
Physiological Demands of Boxing
Research reveals that our physiological responses to boxing competitions build the foundation for the conditioning strategy. From a scientific investigation, it came to the light that physiological requirements of (3-2) minute rounds, almost (77%) of overall energy is generated from aerobic metabolism. However, anaerobic energy is also essentially important for meeting your energy demands. An immediate energy supplier- the fastest ATP turnover, supplies 19% of the total energy while 4% of the total energy expenditure is extracted by the anaerobic glycolysis. Research supports the evidence of how much aerobic capacity is important for optimized boxing performance, it produces bursts of explosive energy during the competition.
However, aerobic metabolism is considered responsible for setting the maximized limit of the performance & determining the athlete’s ability to consistently repeat high-intensity efforts. Aerobic metabolism is also responsible for the recovery process taking place between rounds. Sufficient development of this energy system enables the boxer to enter the next round with more energy.
How to Increase Your Power of Aerobic and Anaerobic System
Boosting your Aerobic stamina requires discipline, time & control over your competitive nature. Following are the activities that will help in boosting your aerobic power for Boxing
Human capillaries are the smallest vessels found in the body. They are responsible for transporting nutrients and oxygen to the muscular tissues. Transportation speed is based upon the capillaries number surrounding each of your muscle fibers. Certain aerobic activities can increase the capillaries, swimming is one of them. Swinging improves the oxygen supply but it’s not for speed training.
This activity is similar to swimming, distance runs are highly effective for boosting aerobic respiration. Distance runs of 15-20 km increase your lung regulation and help you to learn to distribute the force fairly in the match.
For effective running training, go for the short distance & gradually increase distance. Faster runs can compromise your ability to develop aerobic systems but increase the likelihood of getting injured.
It’s an amazing activity for building cardio endurance, after getting in your workout clothes, take out your bike & do cycling for miles, try to ride on some hills as well. We would suggest you go for both high and low-intensity spinning
Another cardio workout for boosting aerobic endurance for boxing is rowing. It’s a high-intensity activity but you can adjust it according to your convenience.
For boosting your Anaerobic Stamina
Anaerobic activities are the partial activities that act on the particular muscle group, your cardiovascular system & breathing rate. Following are the exercises that help with boosting anaerobic stamina for boxing.
Speed is the most significant factor for sprint exercises. At this time, your body hits its limits, causing a change in your nervous muscle system.
Sprints can develop high strength, greater speed by engaging different muscle groups together. Large muscles have better coordination that increases the flexibility of your punches & other boxing moves.
The next exercise in the round is a circuit, it solely focuses on endurance. These exercises demand you to do multiple several workouts over a short interval of time. While performing these workouts, the heart rate & oxygen consumption rises.
Circuits effectively help in improving your performance, reduces the accumulation of the lactate & hydrogen ions in your body, pushes the speed & health to better levels. Within a few weeks of training, you will start experiencing a change in your body.
- Bag Drills
Getting in your workout clothes and doing a heavy bag workout is a great exercise for anaerobic conditioning. Hit a heavy bag at your full speed with straight punches for 30 secs & then practice hard hooks for almost 30 secs. Do this for 3 mins with a one-minute break in between.4. Sparring
Heavy Sparring sessions are the ultimate test of your cardio & strength conditioning, it’s good enough for any beginner and professional fighter. Regardless of your training and fitness level, spar around 70% of your training times, unless some fight or competition is coming soon if that’s the case push it to 80/85%. Intense Sparring sessions are the perfect blend of aerobic & anaerobic workouts. Practicing this not only boosts your endurance and stamina but makes your punches more powerful and swift. You can practice them under the supervision of your trading coach. He will help you with identifying your training flaws and leverages.