You rush into class, quickly weave on a pair of wraps, and take a generous swig of water just in time for the first bag drill of the day.

Warm up? Don’t know her.

Or maybe you take your time setting up your workout space and getting gloved up, then chat with friends while nonchalantly incorporating a few jumping jacks or shadow punches.

We know life can be hectic and making it to class only 2 or 3 minutes late is an accomplishment in and of itself at times. And connecting members socially is an important part of our gym culture that we always encourage. But warm-up is one of the most valuable components of class time and shouldn’t be ignored. Every 60-minute class has a warm-up period built into the first five minutes – more if you come early.

Here are 5 reasons to take advantage:

• Warm Up Your Body

The phrase “warm up” refers to the literal warming of your body as you get loose and engage in light activity. This activity increases the temperature of your muscles and ensures adequate oxygen supply. Incorporating short cardio intervals through jumping jacks, jump rope, or running gently raises your heart rate, preparing it for increased activity. Skipping the warm-up period and immediately elevating your heart rate from its resting state places more strain on your cardiovascular system.

• Improve Mobility

Mobility is more than just stretching; it prepares your body to move independently through a full range of motion. While flexibility can get you into a specific position, mobility will get you out. Mobility teaches your body how to adapt to meet the demands of your workout, significantly decreasing your risk of injury. Put simply, flexibility is passive stretching while mobility is actively guiding your joints through a variety of movements. Strength training alone does not improve mobility; it should be regarded as its own portion of the warm-up. Examples of mobility drills can be found here. Most of these exercises can be performed within the standard 5-minute warm-up next to your bag or mat.

• Check Your Form

“Warm up” can more accurately be described as “movement prep.” Most CUWB warm-ups are programmed to include movements that will appear in that day’s workout. If hooks and weighted 1,2s are on the menu, hook turns and arm circles may be recommended for the individual warm-up. If you haven’t learned a movement (such as uppercuts, slips or rolls) or want specific feedback on an existing skill, warm-up is an ideal time to ask a coach for one-on-one guidance. The warm-up is also an excellent time to slowly work through each movement and ensure you are using correct form before adding speed and power.

• Reduce Injury Risk

Improving mobility and checking your technique can greatly reduce the potential for injury. Most injuries from non-contact boxing are the result of compromised form, such as bent wrists or hyperextension. When your body defaults to correct technique, there is reduced risk of injury. We want every boxer to enjoy a healthy, safe, injury-free workout!

• Prepare Mentally

Maybe you had a tough day at work, or your kids have you running for the hills. It’s easy to come into a workout feeling tired, upset, or on edge. Taking 5 minutes to decompress as you wrap your hands and ease into the movements can help you de-stress and mentally prepare for the workout. This 60 minutes is yours – we want you to enjoy your workout and feel empowered, not overwhelmed.

What do school children and chiseled boxers have in common? A thin rope of plastic and an affinity for skipping. While “Cinderella, dressed in yellow…” may not be echoing from the rugged recesses of your local boxing gym, one can bet that well-conditioned men and women alike are inside, twirling a rainbow of ropes and mentally tracking revolutions.

Jumping rope has been synonymous with boxing for decades, and for good reason – it is cheap, versatile, and fully functional in even the smallest gyms. It builds cardiovascular endurance while mimicking realistic footwork patterns for use around the bag and in the ring. There are over a dozen variations in skipping patterns that encourage athletes to synchronize their hands and feet, including double unders, skip-steps, high knees, crisscross, straddle and more.

The benefits of jumping rope extend beyond footwork, coordination and rhythm – its unmatched efficiency in elevating heart rate is perhaps the top reason it has become an irrefutable staple in boxing programs worldwide. A 2013 study from Arizona State University followed 92 male college students as they compared the benefits of jumping rope to running ^[1}; half of the group was randomly assigned to run 30 minutes per day for 6 weeks while the other half substituted 10 minutes of jump rope for running. The Harvard step test was performed on all subjects before and after the 6-week window, and results indicated that a 10-minute jump rope session was equally as efficient as a 30-minute run amongst the subjects. While road work remains a valuable aspect of boxing conditioning, jumping rope is a quick and effective way to raise the heart rate before a workout, leaving more time for sport-specific training.

A typical CU Women’s Boxing class includes a 2-minute warm-up round on the jump rope, but advanced fighters often preempt their workout with at least 5, 3-minute rounds of continuous skipping. Although jumping jacks, over-unders and garage sprints are valid cardio alternatives for those intimidated by the ropes, all members are encouraged to practice jumping rope at least once per week to familiarize themselves with the activity and become more comfortable with the basic skips.

Jump ropes have transcended boxing history, evolving from basic warmup tools to flashy and versatile training weapons for pugilist greats like Muhammad Ali, Joe Frazier, Sugar Ray Leonard, Mike Tyson, Floyd Mayweather and Manny Pacquaio. While fancy footwork on the ropes is a popular promotion trope for the pros, basic skipping remains a foundational component of warmups for amateur and recreational boxers everywhere.

[1] John A. Baker (1968) Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men, Research Quarterly. American Association for Health, Physical Education and Recreation, 39:2, 240-243, DOI: 10.1080/10671188.1968.10618043

I’ve had a lot of questions about what kind of gloves and hand wraps to purchase recently. Here are my thoughts on both…hope it helps!

HAND WRAPS
I suggest…
180″
Pro Style

– 180″ obviously refers to the length. Wraps are typically 108″, 120″ and 180″. 108 and 120 will likely not provide enough length to cover and support your wrist and palm the way we want.

– Pro Style (or elastic or semi-elastic) refers to the material the wrap is made of. “Classic” (made of cotton) is another common option, but Pro Style has more of a stretch to it for comfort and flexibility. I do not recommend the new Everlast Flex Cool Hand Wraps – they’re kind of a pain in the butt.

– Wraps run about $5-$10 a pair. If you’re paying more than $10 for a pair of wraps, they should have a cool or unique design on them, or come with a puppy.

– Some great hand wrap brands are Title, Ringside, Meister, and ProMex.

GLOVES
There are a lot of boxing glove options out there and honestly, much of how you decide on your own pair will come down to personal preference. Here are my suggestions/guidelines for purchasing gloves specific to our training at CUWB…

– Avoid MMA or Sparring gloves.

– Avoid gloves with open thumbs.

– Gloves are typically 8oz, 10oz, 12oz, 14oz, and 16oz. I suggest 10oz, 12oz, or 14oz gloves. If you’re not sure what weight to get, try several different pairs at the gym and see what works best for you.

– Sizes are typically S/M/L/XL. Most women will find they fit best in S or M gloves. You want them to fit snug, but not feel like they’re suffocating your hand. They will break in after the first several uses, though, so don’t panic if your new gloves feel a little too snug – give it a week or two. Don’t forget to factor in having hand wraps on while you wear the gloves as well. If the glove feels small when you try it without hand wraps on, try the next size up.

– A few brands to consider are Title, Ringside, Venum, and Everlast. There are also several brands that make boxing gear specifically for women. Society Nine and Machina Boxing are two such brands. I personally have very little experience with gloves outside of the Title brand that I have bonded with for years (because they’re awesome and they last!) but have to admit that several Venum pairs have caught my eye, and I like the Society Nine designs a lot.

– The outside of the glove will be leather or vinyl. Vinyl is easier to clean but doesn’t have the duration that leather does.

– The inside of the glove will likely be foam, or gel. I only have personal experience with foam. Supposedly, the gel gloves help with shock absorption and are more comfortable. If you buy gel gloves, let me play with them for a round or two?

– Gloves vary a little more in price. You can find a good pair for $30-$50, but if you want “extras” like gel or different colors or designs, it will cost more.

That’s about it. If you are looking at a pair and unsure of whether they would be good for our classes, feel free to send me the link to them and I can check it over for any red flags. Like I said earlier, a lot of it is just personal preference as long as you are inside these guidelines.

If you want more specific ideas…here’s a few I suggest…

http://www.titleboxing.com/gloves/boxing-bag-gloves/title-classic-super-bag-gloves

*These are my favorite, but are currently unavailable in small.
http://www.titleboxing.com/gloves/boxing-bag-gloves/title-premier-super-bag-gloves-leather

https://www.venum.com/venum-challenger-2-0-boxing-gloves-6494.html

http://machinaboxing.com/training-gear/

Bia Boxing Glove in Black/Gold