You need well-conditioned shoulders and arms to throw hundreds of punches at high speed. You need a strong core to generate power. You need strong legs to move you around the ring. Your muscles have to be conditioned well enough to handle the repeated stress of a fight. The next step of fighting endurance has to do with muscle conditioning. Hitting the bag, sparring, and generally moving your body over and over is great for developing cardio. Boxing itself is an excellent cardio exercise. Being able to run 5 miles a day won’t mean anything if you were totally relaxed the whole time. The general rule is that you have to raise your heart-rate. Running, swimming, biking, skipping rope, are all good examples of cardio training for fighters. Pretty much any exercise that raises your heart-rate, when done for a period of time at a high-enough pace, could be considered cardio exercise. Having strong muscles won’t do you any good if your body can’t absorb oxygen fast enough to fuel your muscles. You’ll not only have more energy but also perform better. In layman’s terms, having better cardio means you can do more physical exercise without getting out of breath. The higher your oxygen intake, the more oxygen your muscles can absorb and the more glucose you will be able to take advantage of. And muscles need oxygen in order to break down the glucose (sugar) in your bloodstream to create energy. ![]() Physical movement requires the use of your muscles. Boxing is an activity expressed in physical movement. The first step to increasing your fight endurance is to work on your cardio, which means to increase your body’s rate of oxygen absorption (oxygen intake). The Physical Aspects of Fighting Endurance We’d all be better fighters if only we had more endurance! Fatigue is a crippling handicap ruining your physical performance right when you need it most. I might have been a winner but I sure didn’t feel that one. ![]() You wouldn’t know it from the way I looked…but I won. I almost vomited when I bent over at the water fountain. My shirt dripped like I had gone swimming. Spectators laughed when I couldn’t lift my leg to climb out of the ropes. The 14oz gloves clung to my arms like a prisoner’s ball-and-chain. I couldn’t walk straight because my feet were stuck in the mud and my legs felt like noodles. I was dead tired long before the final bell. A Rocky fantasy dream-come-true moment that took all the life out of me. ![]() It was a moment of excitement and pure adrenaline. 9 years ago, I stepped into the ring for my first sparring match.
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