Punchpad
6 week fitness boxing course
- Lose weight
- Get fit
- Gain self confidence
- Meet new friends
All in just 6 weeks
Why Punchpad boxing is the new "in" sport?
If you think it's just a sport for the rough and tough, you're wrong. Boxing is now one of the most popular fitness regimes out there and if it's a lean, toned, strong body you're after then this could the sport for you. Think Hilary Swank. Think Russell Crowe. Channel your inner Cinderella Man and see some amazing results.
What's it all about?
Scrap any ideas you have about beating a punching bag by yourself, boxing is very much a social sport. Classes are usually made up of around 15 to 20 people and concentrate on pad work and sparring. This means you face opposite someone and throw combination punches at them which they block with their padded gloves. Then you swap and block theirs.
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What can I expect at a class?
A typical class will start with a 10-minute warm-up, followed by about half an hour of boxing and finishing with a 10-minute warm-down. Classes will teach you how to punch properly - it's about technique not strength. There are three main moves to employ: hooks ("side" punches), jabs (straight forward punches) and up-cuts (punches going upwards). Your instructor will tell you which combinations you'll be doing, and may also get you to change partners part-way through the work-out.
Don't think that boxing is an easy ride, though: it's seriously hard work. Boxing is a high intensity, full body workout that will keep you moving the whole time. When you're not throwing a punch, you're ducking and weaving. "We don't let people stop", says Special Programs Director, Dave Woolfenden.
"If your fitness is a little below par, you can box slower but you can't stop because if you want to burn fat and get fit, you need to keep your heart rate up. Even during the warm-ups and warm-downs, there's little relief - think push-ups, squats and an abdominal work out."
What benefits will I see?
Weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. It's especially good for toning your bottom and quadriceps (thigh) muscles, which is perfect for women who want to lose weight around their bottom and thighs as part of an overall reduction programme.
There's no need to worry about bulking up, Hilary Swank-style, either. Boxing is very much a high repetition work-out so you'll see tone rather than muscle. It's also very empowering and people really get pumped up and stuck into it during the moves. While it's not a self-defence lesson, by the end of the first class, you should be able to throw a solid punch.
Is there anything to be cautious of?
Weak wrists are probably the only thing that might present a problem however at the start of the Puchpad Boxing course you will be supplied with a set of wrist and hand wraps and once you learn how to box properly, you shouldn't be putting any unnecessary strain on your wrists. The aim of your punches is also important. Align your punches correctly and your knuckles should feel no pain. It may feel easy to punch straight when it's one jab at a time, but after 100 consecutive punches and 20 sit-ups, true aim can prove to be more of a challenge!
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Will I get hurt?
There is absolutely no body-to-body contact allowed in the Punchpad boxing course, so any risk is minimal. If you're new to the sport, our instructors will make sure that they take the time to explain the moves.
I've never boxed in my life. Will I be able to do it?
Boxing is all about technique so once you pick up the moves you should be fine. If you're not particularly fit then that's not a huge problem. Boxing is actually easier for a lot of people than running, especially for those with excess weight. "I've never come across anyone who can't box", says Dave Woolfenden Special Programs Director at CBD Health Spa. "It's easy to modify the exercise to suit you so everyone of all ages and fitness levels can participate."
It's not just a sport for the guys either; women actually pick up the combinations faster than men and have more flexibility through their mid-section. "The rotation of the back is where all the strength comes from for a punch, not the arms", says Van Wyk.
What will I need to bring?
CBD provide you with gloves and pads. Other than that, bring a small towel, a bottle of water and a partner - and make sure you've taken off all jewellery. Wear what you feel comfortable in and remember that you're going to get hot.
How long until I see results?
If you do two classes a week included in your 6 week course you will definitely notice a difference in weight and tone. As long as you follow the healthy eating plan provided in your Punchpad diary and try and include one further cardio class (these are included free of charge during your course) in your schedule a week then you'll see quite dramatic results.
In summary
If it's rapid tone and weight loss you're after then Punchpad boxing course is something you should definitely check out.
Next course starting soon!
