At 60, the Oscar-winning star of such films as Malcolm X and Training Day follows a workout routine that would tire out most men half his age. Washington does 10 rounds of boxing five days a week — a good exercise that combines strength training and aerobic exercise, helping to build muscles and burn fat at the same time. If you’d like to try a boxing workout, a boxing gym is a good place to start.
But you must be aware that boxing is a serious workout. You work almost every muscle in the body. A person can burn between 400-1,000 calories. The reason that so many celebrities use boxing as a way to lose weight is because boxing is interval training. That means that so 3 minutes you go really hard and then you let your hart rate slow down for 1 minutes and then you do that again and again. This form of fitness burns almost 20% more fat than if you were to hard for the duration! Use boxing to lose weight and part of your fitness training!
To help you hone your skills, here are 3 workouts to improve your staying power:
The Workouts
1. UFC Power Punches
Whether you’re facing Wanderlei Silva in a cage match or a 75-pound bag in your basement, the same rules apply: Once you’re warmed up, you should be throwing each punch at full blast. Here is a demanding six-round routine to build mental and physical tenacity.
Grow your intensity: Clock each round at 3 minutes, resting 1 minute between rounds. With each round, you’ll add one punch to your sequence.
Punches per round:
1. Warmup. Strike the bag at 50 percent with a variety of punches
2. Up your power to full strength and launch jabs
3. Jab, throw a cross, and repeat
4. Jab, cross, hook, repeat
5. Jab, cross, hook, uppercut, repeat
6. Jab, cross, hook, uppercut, body punch, repeat
Denzel Washington: Boxing Workout was originally published on blackdoctor.org
