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Daily Archives: October 18, 2016

Workout for a Boxer

What is so special about working out like a boxer? It has got to do with the strain in practice which is perhaps the highest in any field of sport. It also requires that different faculties, both physical and mental be always in peak physical shape. This includes all round development of strength, flexibility and reflexes. In short, a good boxer must be supremely fit in more ways than one. It is therefore natural that the work out of a boxer is finetuned with precision if he has to outdo his opponents in the ring. And this is no mean task. One hour of a boxer’s workout burns about 600 calories per hour. So as part of the daily routine, it is not the workout only that has to be in focus, a lot of external backup and supplements should form the core of the workout routine.

One of the first questions that come up in relation to a boxer’s workout is how long should a boxer train. Though it depends purely on fitness and individual fitness levels, an ideal routine will be a judicious mix of 3 to 5 hours per day for about 5 times a week. It will be a combination of warm-up for 30 minutes, roadwork for 30 to 60 mins, skill settings, bag work and sparring for 30 mins each, strength and conditioning for 60 mins and finally the crunches and warm down for 30 mins. It is not necessarily in this order. For example, roadwork is best avoided during noon when the sun is at its hottest and should be slotted for the beginning or end of day. Exceptions can be made to this routine. It all rests on the endurance limits of an individual.

A crucial part of a boxer’s workout is the sharpening of reflexes for the jab, cross, jab, bob and weave routine. This is the lifeblood of any boxer and prepares him to be in a position where he is not left flat footed in front of a rival. While following this routine, speed is of essence. However, not everybody can be a Mick Fabar. This legendary Australian businessman and builder entered the Guinness Book of World Records with 436 punches in a minute and broke it later with 548 soon after. Another of his records was 302 left punches in a minute.

While it is true that in competition it is not only speed that matters, it surely plays an important part in deciding the final winner. The routine that has to be followed in this workout includes throwing punches, swivelling around the waist, bringing arms up to guard and finally bobbing and weaving from left to right. The set has to be repeated and is a simulation of what needs to be done when facing an opponent in the ring.

Finally, it is the endurance level that is often the fine dividing line that separates a winner from a loser. There are many avenues to increase staying power. The first is to optimise cardio exercises that increases the heart rate and by default oxygen intake. Running, swimming, skipping rope, biking should definitely be a part of a boxer’s daily regimen. Muscle conditioning to increase speed of punches and generate adequate power is vital. And the muscles should be so conditioned to absorb repeated battering from an opponent.

Follow this workout for a boxer and you cannot possibly go wrong.

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A Beginner’s Guide to Start a Fitness Center

There could be a host of compelling reasons to open a gym. Possibly you’re fed up of letting your supervisor or club proprietor spend your profits. Maybe you are in an unreasonable collaboration with another mentor that isn’t contributing as much as he or she ought to. Then again perhaps something has changed in your life that you require more than what your present position gives.

Whatever the reason maybe, numerous fitness coaches live with the dream to open their fitness center or gym, where they can stock their preferred equipment, organise fitness sessions, and recruit professionals to provide top class, personalised training. However, it is one thing to have the passion and energy to dream about owning a gym and other to harness that energy to realize the dream. Here are a few tips that will help you accomplish your goal of opening a fitness center.

Planning – As many entrepreneurs and established gym owners will acknowledge, opening a fitness center is not a child’s play, it is a task that entails a meticulous approach and a significant measure of planning. That increases the importance of doing proper ground work and formulating a full proof business plan.

It is this research that will enable you to gain knowledge about the most sought after niche in your locality, the ongoing market prices, easily accessible locations, the upstart costs, the required fitness gear, and many other important factors.

Knowing your competition not only allows you to devise a strategy to stand out from your rivals but also keeps you abreast with the current market trends. For that, it is advisable to collaborate with someone who has a prior experience of handling a business and can help you gain an insight into your rival gym’s strategies. A professional business consultant in Melbourne can be of immense benefit in this regard.

One of the greatest obstacles for most fitness coaches who long for opening their own exercise center is finances. The money required for a gym start up, more or less, depends on the scale of your operations. If you want to open a neighbourhood gym that serves a limited demographic, the investment required is not that much when compared to opening around-the-clock franchised health center.

The bigger the facility, the more fitness gear required, and the more money needed to be invested. Besides that, the location of your fitness center also has a direct bearing on the cost involved. Additionally, if you intend to recruit experienced and professional trainers, the costs are bound to go up. Therefore, you need to have your finances sorted out before you take the plunge.

Last but not the least; abstain from getting a major share of your finances through a loan. The loan costs may appear to be modest now, yet it can be a daunting task to repay it, especially when the interest rates are doubled. Numerous organisations fall flat not long after a loan cost increment since they spend most of their profit in paying off debtors.

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