Um Junghwa, lose 4kg by boxing…"Fun, not boring"
[Celebrity Health] Singer and Actress Um Junghwa Boxing
In the video, Um Junghwa introduced boxing, saying, "It’s really fun. When I do regular workouts, I get bored, but with boxing, there’s no time to get bored. Before I go to exercise, I often think, ‘I don’t want to do it,’ but boxing is different."
Before starting her workout, she warmed up with 3 minutes of jump rope. She showed off her toned arm muscles and then wrapped her arms with bandages before starting her boxing workout.
Um Junghwa practiced various boxing movements, including jumping in place, slipping, and rolling. Wearing gloves, she continued her workout with a serious look. She said, “I feel less swollen, and I’ve lost energy,” but also expressed satisfaction with the workout's intensity.
Boxing for a cardio and strength workout in one
Boxing combines the benefits of both aerobic and anaerobic exercise. It helps burn fat as you constantly move your whole body. Using different techniques also builds strength and improves speed. Stretching and jump rope before and after boxing can enhance the workout's effects.
Boxing works out areas that are often neglected, like the inner arms and thighs. The jab and straight punches are effective for reducing arm fat. Basic movements like weaving and ducking help strengthen the abdomen, waist, and thighs.
Adding kicks through kickboxing burns even more calories, surpassing swimming by 8 calories per minute, making it similar to high-intensity interval training. According to research from McMaster University in Canada, 60 seconds of high-intensity interval training can improve heart and lung health similarly to 45 minutes of low-intensity exercise.
Protect yourself with bandages, gloves, headgear
However, boxing can be intense, which increases the risk of injury. Even simple punches can cause wrist injuries for beginners. Kickboxing can also lead to injuries in the back, knees, hips, and shoulders.
To prevent injuries, it’s important to warm up your joints before starting and wear protective gear like wraps, gloves, and pads. Those with existing wrist, knee, or shoulder issues should consult a professional to determine the right methods and intensity.
Additionally, it’s best to avoid getting hit in the head. Repeated strong impacts can lead to chronic traumatic encephalopathy, known as "boxing dementia." This can affect nerve functions and the speed and accuracy of information processing. Therefore, if the goal is to improve health, it’s better to avoid sparring, or if sparring is necessary, always wear a headgear.