From bench presses to burpees and boxing, Sara Ali Khan gives us a peek inside her gym day

Getting started

Delhi-based gym trainer Prashant Sharma told indianexpress.com that men have long viewed this sport as a means of demonstrating their power, strength, and masculinity. Other sports, such as cricket, football, and basketball, allow them to express their rage, anger, and dissatisfaction, helping them manage their emotions positively and healthily. But the benefits of boxing go beyond gender. As a sport, it enhances discipline, body image, and self-confidence for those who try their hand at it.

According to him, the boxing experience might be very different for women starting out. “The physical advantages are the same, but women frequently face preconceptions and other hurdles. They could be seen as less skilled or dedicated to the activity than their men,” he said.

Despite these challenges, Sharma said that boxing is a liberating and empowering sport for many women, and they must start. Through sport, they may overcome self-doubt, strengthen their resilience, and develop a strong sense of independence. However, the kind of influence can differ. “Even while the physical advantages are comparable, there may be significant differences in the psychological and social effects. Fitness instructors play a crucial role in creating a more welcoming and encouraging atmosphere for all, regardless of gender,” said the expert.

Why should you start boxing? (Source: Freepik)

Benefits of boxing

According to Sharma, here are some benefits of adding boxing to your fitness routine:

Burn more calories, faster: While cardio is known to be a great way to reduce weight, simply sweating it out on a treadmill can become repetitive and boring. In comparison, boxing strengthens cardiovascular muscles and improves endurance. The rigorous pad work exercises, followed by the constant fast-paced repetition of throwing punches, are great in developing enhanced aerobic and anaerobic respiration.

Engages the whole body: Boxing is known to be a full-body workout, as it involves head movement and footwork, defensive techniques such as bobbing and weaving, and workouts to develop power and speed. It engages the entire upper body core muscles and the lower body.

Better hand-eye coordination: Hand-eye coordination plays an important role in improving motor skills. Individuals with good hand-eye coordination tend to have faster reflexes and reaction times. Boxing can help hone hand-eye coordination as punching a speed bag or sparring with a partner involves one to react to fast movements.

Relieves stress: People who engage in high-intensity workouts for an hour release significantly more endorphins than those who do moderate exercise for an hour. Boxing is high-intense and a great way to help beat stress.

Improves endurance: As with any regular cardio exercise regimen, benefits such as increased blood flow, a reduced risk of type 2 diabetes, and a sharper mind are possible.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.