In the Boxercise sessions we use gloves and pads, both of them are provided by the instructor, we suggest each client get your own wrap (for hygienic reasons) to protect your hands, wrist and thumbs the wrap is very important to support your wrists as punching can cause wrist strains on impact.
But if it is the desire of the client he can have his on gloves. Gloves are usually weighted depending on your body weight so look out for this when purchasing it.
It’s all about balance…
It is necessary to find a balance between the duration of cardio workouts and the intensity. If the exercise is on high intensity, then the optimal duration can be only 20-30 minutes for each session.
However, If the exercise is of moderate intensity, your optimal duration will be 30-45 minutes.
With low intensity, it is likely that the duration will be 45-60 minutes.
Each of these exercises can burn a similar amount of calories due to different levels of intensity.
And instead of fat in the fire of metabolism, the blue flame burns protein amino acids. After two hours of cardio, the body loses up to 90% leucine (an amino acid that predetermines muscle growth).
Optimal fat burning…
For optimal fat burning, usually three days a week for 30 minutes with sufficient intensity to burn at least 300 calories per session.
Three days a week cardio combined with three days a week of strength training and conservative food cuts will be a great start, and call “basic training”
After you can complete basic training, if you want to burn more calories, speed up your results or break a plateau, you can increase the frequency of cardio sessions up to 4-6 days a week.
Check your diet too…
At the end it should be noted that in spite of constant cardio exercise you cannot lose fat. Because there will be no attention to the diet.
An example – two doughnuts – will replenish your body with 600 kcal which equal to hour running on the treadmill. Thus, solving the problem of fat reduction – diet is in the first place.