What is Cardio Box?

Cardio Box is a group fitness class for those wanting to lose weight or take their current fitness to the next level. It combines a cardio workout with the strength and resistance training of boxing

All levels of fitness are catered for, as you decide how hard or how fast you box and you can start easier if you prefer and then go harder as your strength and stamina increase.

Cardio Box is a great upper body workout for your shoulders and arms and also your abdominals which do a lot of the work and is an ideal way to burn calories while you de-stress. We offer boxing classes in Morley, Baldivis and Southern River.

What it’s based on

As the name suggests, Cardio Box is based on the time-honoured sport of boxing, which requires a high level of athletic ability including strength, speed, agility, hand-eye coordination, endurance and power.

While traditional boxing training was designed to equip boxers to enter the ring, Cardio Box benefits from the boxer’s training regime, without ever having to face an opponent.

What it involves

A typical 60-minute Cardio Box class will begin with a warm up, where your instructor will run you through the various moves you’ll be performing during the workout. There will then be a series of 2 to 3 minute rounds  focusing on speed, power and cardiovascular fitness and interspersed with short recovery periods (this is known as interval training).

Boxing-oriented moves may include bag work, boxing combinations, strength and conditioning equipment, medicine ball, skipping, feet work and abdominal exercises; all designed to provide a full body workout and improve cardiovascular endurance.

The benefits of Cardio Box

As well as being a fun group workout, Cardio Box (just like boxing itself) has a long list of benefits;

• Improved cardiovascular health – placing a moderate amount of stress on your heart and lungs causes them to make beneficial physiological adaptations to support the increased physical activity.
• Improved strength – punching and other strength training moves such as squats, push-ups, planks and medicine ball exercises will all help to increase your total body strength.
• Improved coordination – hitting a moving target such as a speed bag (a boxing bag suspended from a disc) will significantly improve your hand-eye coordination.
• Reduced stress – high intensity exercise takes your mind off everyday worries and punching a bag provides a cathartic sense of release.
• Improved body composition – the combination of strength training and cardio will help to improve your shape and your fat mass percentage.
• Increased calorie burning – a boxing-based workout can burn up to 500 calories per session plus many more in the hours following the workout.
• Increased muscle tone – fast, repetitive punching produces toned and taut muscles without unwanted bulk.
• Stronger bones and ligaments – resistance training strengthens joints, tendons, ligaments and bones and slows the onset of osteoporosis.
• Improved core stability – boxing involves fast rotational movements of your core muscles, which will become stronger as a result.

Cardio Box can also improve your balance, speed, agility, reflexes and even the quality of your sleep. So if you think you’d like to give it a go, contact us at Bailey Fitness about our cardio boxing classes in Morley, Baldivis and Southern River.

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