Boxing is one of the most intense cardiovascular activities for any athlete. Getting in a boxing ring and moving for three minutes without risk while throwing punches and avoiding them is a taxing activity that can lead to exhaustion or injury if the boxer isn't in proper condition. In order to prepare, boxers must engage in significant cardio training exercises.
Road Work
Boxers prepare for their fights by working inside and outside the ring. One of the most traditional and effective ways of preparing for a fight is road work. Road work is running three to five miles per morning when a fighter is in full preparation before a fight. Usually, a fighter does his most intense training for the six weeks before his scheduled fight, and the road work is normally done early in the morning before other exercise. Running three to five miles per day five times per week helps the fighter box for up to 12 three-minute rounds.
Rope Jumping
This is another traditional boxing cardio exercise. It's excellent for building stamina, coordination and timing. Go to any boxing gym and you'll see boxers jumping rope for three to six minutes before taking a break. They skip rope at a very fast pace, usually with fast music playing in the background in order to help them keep time. Do this every day you go into the gym--usually five times per week--in order to get in top cardiovascular shape.
Heavy Bag Workout
This exercise helps a boxer develop superior punching power, along with providing a top-level cardiovascular workout. Punching a 70-lb. to 90-lb. heavy bag that's hanging from a platform provides a maximum cardiovascular workout. The act of throwing punches while you move constantly for three-minute rounds helps you get in top shape. Boxers hit the heavy bag for three minutes--the same length as a professional round--and then take a one-minute break. They go back at it until they have done at least five sessions. This builds stamina, strength and power.
