This summer we are going to take workouts “Old School” exploring exercises and techniques from years past. This issue features a great abdominal and upper body exercise that will prove to you the old school athlete really knew how to get in shape. In the Fitness Tip section, Andy and Jamie discuss finding your optimal training zone. For next month’s issue, send us your fitness and boxing question questions for Andy and Jamie to answer. We would love to hear from you. Have a great summer!

“Knock Yourself Out!” – The Balazs Team

One of the best things about boxing training is that it combines the best of the “old school” exercises, with some of the latest training methods of today.

A few minutes of Burpee Conditioning will quickly demonstrate that your own natural bodyweight can provide plenty of resistance. Using only your own weight, you can blast your stamina and fat loss capabilities through the roof.

This exercise will develop strength, explosive power, and anaerobic endurance.

To perform a Burpee:

1. Begin in a squat position with your hands on the floor in front of you.
2. Kick your feet back to a pushup position.
3. Immediately return your feet to the squat position.
4. Leap up as high as possible from the squat position.

Repeat, moving as fast as possible.

Try to maintain a steady pace for this exercise. Strive for maximum height with each jump.

Start out with 2 sets of 12-15 Burpees, working your way up to 4 sets of 15 reps.

Always consult your Physician before starting an exercise program.

Being active and performing cardio-workouts make our lives better. Moving and exercising increases the blood flow to our muscles, monitors body weight and assists in losing pounds if required, reduces stress, gives temporary relief from depression and anxiety, builds stronger heart and lungs, gives you more energy, promotes a better sleep, helps to reduce the risk of heart disease and some cancers, and improves self-image and confidence.

Cardio exercise simply means that you perform an activity that raises your heart rate to a level where the heart is working, (training) and pumping blood and oxygen to the essential muscles. Start slowly and make it a habit.

Higher intensity cardio workouts such as jogging for 20 to 30 minutes several times per week, or mid to lower intensity workouts like walking, for a total of 45 to 60 minutes every day, is a great way to live a better life and improve your health.

Training Zone

It is important to monitor your exercise intensity. If you do not work within the training zone, you may not see the results you are looking for. If you are training too hard, injuries may occur or you may experience burn out. If you are not working hard enough, you will see no change in your physical conditioning and frustration will result.

Determining your Personal Training Heart Rate Zone.

An easy formula to follow is to:

Take the number 220 minus your age. Work between 60 and 80 percent of this number to be within your training zone.

There are a few ways to monitor how hard you are working.

• A Heart Rate Monitor can be placed on your chest, picking up your heart rate and displaying it on a wrist monitor. This is a very accurate measurement and it enables you to work within your target heart rate zone.
• Taking your pulse will also give you information as to how fast your heart is beating and if you are within your training zone. Place your index and middle fingers under your ear, and then slide your fingers down until they are directly under your jawbone. Press lightly. Start counting with zero on the first beat and count for 10 seconds then multiply by six. Check your pulse frequently throughout the workout to ensure you are within your target heart rate zone.
• One of the easiest measuring tools is the ‘Talk Test’. While you are training, you should be able to talk during your workout. If you cannot talk and feel breathless then you are working too hard. Slow down somewhat. If you can carry on an easy lengthy conversation, then you need to work harder.

Whatever exercise you choose, make sure you play it safe and have fun!

Send your questions for Andy and Jamie to [email protected]. We would love to hear from you. Andy and Jamie take on questions about nutrition, overall fitness, achieving fitness goals, boxing training, exercise form, etc. You name it Andy and Jamie can help you perform your best and reach the fitness level you are looking for.

Balazs fitness tips are endorsed by the World Boxing Council.