Anaerobic Capacity Essential for High-Level Boxers:
The Anaerobic Capacity (or Aerobics) is the ability to use oxygen efficiently while at rest or during exercise. An aerobic system uses oxygen and carbohydrates in your muscles and blood to produce energy through the breakdown of fats, proteins, and carbohydrates into carbon dioxide gas.
This process helps us perform physical activities such as walking, running, lifting weights, etc.
It is important to understand that the Anaerobic Capacity (or Aerobics) does not necessarily mean you have to be fit; it just means you need to be able to utilize oxygen effectively when exercising. A person with a low Anaerobic Capacity cannot generate enough energy from these processes and will experience fatigue before they reach their maximum capacity.
In order for your body to function properly, it needs an adequate amount of oxygen. If you are unable to get enough oxygen, then your body will begin to suffer from exhaustion.
Aerobic Capacity is one of the most important factors in determining whether or not you will be able to run fast, jump high, lift heavy things, or do other athletic feats. Without sufficient amounts of oxygen, your heart rate and breathing rates will increase dramatically which can lead to death if left unchecked.
So how can you improve your own Anaerobic Capacity?
Well, luckily the answer is very simple: just do more exercise!
The body is designed to improve its own capabilities when given more work. If you push yourself hard enough or long enough, your heart and lungs will grow larger in order to be able to supply more oxygen to the rest of the body.
So really the best way to improve your aerobic capacity is to engage in a wide range of different exercises. Get out there and try new things!
Try to focus on activities that force you to use your entire body such as running, rope jumping, or swimming. By regularly challenging your muscles in this way, you will ensure that they are being pushed to their limits and you will be able to get the most out of your body.
Developing an improved aerobic capacity is also a great way to lose weight and stay in shape.
Thanks for reading!
Feel free to leave any thoughts regarding this topic in the comment section below.
How to improve your endurance as a boxer:
The endurance is a very important factor in boxing and without it you will never achieve maximum results in training or competitions. A boxer must have strong muscular endurance if he wants to be a champion one day.
But how does one achieve such endurance?
Well, there are many different things that can help you with this.
1. Aerobic Training:
The first and probably most important factor is your aerobic training. You must do a lot of running in that way you will improve the amount of oxygen your body can utilize.
The more you do this, the longer you can fight without getting tired. A strong muscular base is also important for boxers who want to have endurance in the ring.
2. Heavy Bags:
Another thing one can do in order to achieve a good endurance is to hit the heavy bag a lot. The best way to do this, is to do a lot of shadow-boxing ahead of time so that you are fully warmed up before you even touch the bag.
Also remember to always keep your hands up when punching the bag and to always keep your body straight. If you do these two things, you will have less problems with your shoulders and you will be able to punch the bag for a longer period of time.
3. Jump Rope:
Jumping rope is probably one of the best ways there is to get your footwork down. Try to practice jumping rope for at least 30 minutes every day.
This will also help you get better at timing and experiencing different kinds of punches.
As with everything else, jumping rope is all about having good form. Make sure that your arms are moving parallel to the floor and that you are bending your knees slightly when you land on the ground.
This will help you get the most out of your workout.
Sparring is one of the best ways to get your endurance up in the ring. Try to spar at least once a week and try to go all out for at least 3 rounds of 3 minutes each.
Remember, when you are in the ring you can’t just go out there and only throw a few jabs here and there. You need to go for the kill right off the bat and try to end the fight as quickly as possible.
This is why it is very important to work on your fitness beforehand and condition your body so that you have the energy for a 5 round fight.
The last, but certainly not the least way to improve endurance is to do a lot of sit-ups. You can either do a lot of sit-ups in a row or do different variations such as crunches or any other kind of ab exercise you might find useful.
The more you exercise your abs, the less winded you will get during the fight. This is very important because you can’t afford to be out of breath after 3 minutes into the first round.
Remember, boxers who have great endurance are at a distinct advantage over all of their opponents. However, this does not come without its setbacks because developing such endurance can take a lot out of you in the process.
It will be harder to train, you may not have as much energy to go out at night and you will feel pain all over your body the day after. However, it will all be worth it when you are able to throw several combinations at your opponent without even breaking a sweat.
Developing endurance is one of the most important things a boxer can do to improve their overall game. So make sure you take advantage of this knowledge and get into great shape.
This is a classic boxing match that you are going to enter. There are 3 rounds and you can’t lose by decision, you have to actually knock out your opponent with at least one punch.
If you don’t know what to do, you can either go for a body shot or go straight for the knockout by hitting him in the face.
You should be able to find a few good weaknesses in your opponent’s defense and land some good punches on him.
Make sure you dodge any wild punches he throws at you and wait for an opening. You shouldn’t have too much difficulty with this tutorial since it is rather basic.
Once again, this match is 3 rounds and you can’t lose on points. If you don’t land a knockout, you’ll automatically lose the match.
Try to mix up body punches with head punches to wear down your opponent’s defense and then go for the knockout when you see an opening.
You should be able to gain a lot of insight from this fight because it is against an opponent who is more skilled than the last one.
Since this opponent is considerably better than you, he may become frustrated with you if you are able to counter some of his punches. Sometimes it even causes them to make mistakes because they get too eager to knock you out.
This is a fight that you should try your best to win convincingly. If you are able to win the crowd over, then the rest of your fights should get a lot easier with more vocal crowds cheering for you.
If you aren’t able to land any good hits, then the crowds may become more subdued which will make your future fights more difficult because the crowd will not be as lively or involved.
This is a 4 round fight where you will go up against an opponent who has had extensive professional training.
You should be able to tell that he is much more skilled than you are when you first starting out. Your goal for this fight is to land 2 clean punches in every round.
It doesn’t matter if you get punched a lot, as long as you land more.
This trainer is a lot more patient than the last one in that he waits for you to throw punches instead of rushing in like your last opponent. Because of this, you are going to have to wait until he leaves an opening before throwing one of your own.
You should be able to tell when he is distracted or if his attention is on something else because his defense will go down and that is when you should attempt to hit him.
This is a 6 round fight where you will go up against an opponent with equal boxing skills as you.
Because this opponent is your equal, it will all come down to skill, endurance, and even a little luck. You are both well-matched in size so there won’t be any physical advantages for either side.
Your best bet is going to be to try to anticipate what he is going to do before he even does it. Remember his tells when he throws a punch or dodges.
If you land a few good punches in the beginning of the fight, your opponent may get frustrated and make more mistakes because of it.
If you are able to tire him out in the first round, then your odds of winning significantly go up. If you tire before he does, then your odds of winning are not good.
Sources & references used in this article:
Amateur boxing: physical and physiological attributes by H Chaabène, M Tabben, B Mkaouer, E Franchini… – Sports medicine, 2015 – Springer
Study of physiological profile of Indian boxers by GL Khanna, I Manna – Journal of sports science & medicine, 2006 – ncbi.nlm.nih.gov
Sport-specific repeated sprint training improves punching ability and upper-body aerobic power in experienced amateur boxers by S Kamandulis, V Bruzas, P Mockus… – The Journal of …, 2018 – journals.lww.com
Purine metabolism in the light of aerobic and anaerobic capacity of female boxers by K Domaszewska, P Szewczyk, J Kryściak… – … European Journal of …, 2020 – wnus.edu.pl