How many calories does boxercise use

By increasing your muscle mass, you'll increase your body's metabolism, allowing it to burn calories for longer. More calories burned If you're trying to lose weight just by doing cardio in the gym, you'll burn calories, though it may take a while before you notice any changes in your body shape.

Boxercise is a fast toning workout, which won't just burn fat, but enhance muscle definition. Once you begin to start losing weight, you'll notice a change in your physique. Tighter abs, more toned arms and a firmer butt. One of the reasons many of our members fall off the weight loss wagon is a lack of motivation. It can be tough dragging yourself to the gym on a cold night when you'd rather be catching up on the latest box sets!

By comitting to regular group fitness classes, you make yourself accountable to your fellow Boxercise buddies. This makes you more likely to stick to your weight loss plan, and attend regular classes. The buzz you'll get from a group workout is also a great way to stay positive and focussed on your weight loss goals. As we get older hey, it happens to all of us! For women, fat settles further down towards the bum and thighs. Boxercise is a great way to target stubborn areas as part of your weight loss mission.

By working the whole body at a high intensity, you'll notice fat loss from areas that plague us once we hit middle age! I have noticed my body shape go from flabby to firm! My upper arms are much more toned, I can see my abs and it's become much easier to maintain my weekly weight loss targets. Ready to try Boxercise? Women tend to weigh less than men, with the average female age 20 to 39 weighing A boxing workout for a female weighing Read more: Boxing Exercises for Beginners.

Of course, the longer the workout goes on, the more likelihood that you will lower the intensity, whether consciously or not.

These numbers only apply if you are able to maintain a consistent level of intensity throughout your workout. It's highly unlikely that a person would punch a bag for 45 minutes straight. More than likely, a punching bag workout consists of spurts of high-intensity punching alternated with periods of rest or lower-intensity activity.

In this type of interval training, the calorie burn could be less, equal to or even greater than the estimates for a steady intensity heavy bag workout.

It all depends on your level of effort. According to the American College of Sports Medicine , incorporating high-intensity interval training — also called HIIT — into your workout routines can add about 6 to 15 percent more calorie burn to your overall workout. We did not mandate the exact days that participants had to complete the workouts, but requested that they pre-select their 2 rest days ahead of time. This would allow time for recovery and any prior commitments. Participants also had to agree not to partake in any other exercise program or workouts during the course of the study.

Participants had to complete their workouts before 12pm in their respective time zones. Additionally, most of our users workout in the morning, and it served as motivation for participants to complete the workouts each day.

In order to measure the number of calories burned and the average and maximum heart rates of participants, we used heart rate monitors. All participants used the FightCamp punch trackers to record the number of punches thrown and their output link to output calculation or footnote on what that refers to. We had participants use chest strap monitors instead of wrist monitors as we wanted to get the most accurate data.

Ten participants used Wahoo devices to track their heart rates and calories burned, three participants used MyZone, and one participant used a Garmin chest strap.

We did not collect the weights of our participants prior to their selection, thus we did not control this factor in our study. We did not conduct any research or dictate the diets and nutrition of the participants.

We recommended that they follow proper nutrition guidelines pre- and post- workout to ensure that they were adequately hydrated and nourished to perform the workouts, but did not control the number of calories consumed per day. We did not have any way to ensure that participants were correctly attaching their monitoring devices nor correctly wearing them. We requested that they practice strapping on their heart rate monitors and familiarize themselves with the devices prior to starting the program.

We selected participants between the ages of 30 and 39, who did not report any injuries, and who work out two or more times per week with FightCamp. Every heart rate monitor uses a slightly different formula in order to calculate the number of calories burned. These formulas take into account certain constants Gross Metabolic Rate , gender, heart rate, age, weight, and height.

For more specific details, please reference information for the applicable tracking device used. MyZone and Wahoo. In order to collect data, we requested that participants take a screenshot of their workout data and text it to us each day. This would include data from their calorie and heart rate tracking devices as well as data from their punch trackers.