One of the most common reasons people put off trying a boxing fitness class is the feeling that they need to get fit first. They plan to do a few weeks of walking or running on their own, then join once they're "ready". For a lot of people, that ready moment never quite comes.
At MPower, you don't need to be fit to start. Classes are coach-led and beginner-friendly. Trainers give modifications or extra challenge depending on where you're at. For many people, a coached class is a safer and easier way to build fitness than going it alone, because someone is watching your form and helping you pace yourself.
This post covers how to ease in when you feel unfit or out of practice. It also sets out a sensible first month and explains when to check with a health professional first.
Check in with your GP first if you need to
Some people should get the all-clear before starting any new exercise. Speak with your GP or physio before your first class if you:
- have a heart condition or high blood pressure
- have had chest pain
- are pregnant or have recently had a baby
- have a current injury or joint problem
- live with ongoing pain
- have a medical condition you're managing with medication
- haven't done any regular exercise for a long time
That isn't meant to scare you off. It simply means you'll start with the right advice. Once you've spoken with your health professional, share anything relevant with your trainer before class so they can plan suitable options for you.
What "unfit" means in a boxing fitness class
Feeling unfit usually comes down to getting out of breath quickly and tiring after a short effort. Some people also feel stiff or lack strength in their arms and legs. All of these improve with regular training, and all of them can be managed in class while that happens.
Boxing fitness classes tend to use rounds or intervals, with work periods followed by rest. That structure suits beginners. You only need to work for a set period before you get a break, and you can make each work period as easy or as hard as you need.
How to pace yourself in class
The single most useful skill for a beginner is pacing. These strategies help.
Start slower than you think you need to. The early part of a class can feel easy, and it's tempting to go hard. Holding back a little at the start means you'll still have energy near the end.
Use your Myzone colours. MPower uses Myzone, a heart rate based training system that shows your effort live as colour zones worked out from your own heart rate. If you're new or out of practice, spending most of your time in the middle zones is a sensible goal. Short pushes into the higher zones are fine when you feel good.
Take the easier option. Trainers offer modifications, and using them is smart training. Lower-impact versions of jumping moves let you keep going instead of stopping altogether. Lighter weights and slower punches do the same.
Rest when you need to, then rejoin. If you need a breather, step back and sip some water. Rejoin when you're ready. Nobody is timing you.
Breathe out on effort. In boxing, exhale with each punch. In strength work, breathe out as you push or lift. Holding your breath makes everything harder.
Signs to stop and tell your trainer
Working hard should feel challenging but manageable. Stop straight away and tell your trainer if you feel any of the following:
- chest pain or tightness
- dizziness or feeling faint
- unusual shortness of breath that doesn't settle with rest
- nausea
- sharp or sudden pain in a joint or muscle
If symptoms like chest pain or severe breathlessness don't ease quickly with rest, call 000.
A sensible first month
The plan below is one way to build up over your first four weeks. Adjust it to suit your body and your schedule.
Week one: Two classes, with at least two rest days between them. Choose formats with plenty of technique work such as Box or Build so you can focus on learning movements.
Week two: Two or three classes. Add one higher-intensity session such as Burn or BBB if week one went well, and take the easier options when you need them.
Week three: Three classes. By now some movements will feel familiar, and you may find you can work a little harder in the same zones.
Week four: Three or four classes, if your body is recovering well between sessions. Keep at least one full rest day each week.
This lines up with advice in Australia's Physical Activity and Sedentary Behaviour Guidelines from the Department of Health, which say that if you currently do no physical activity, you should start by doing some and gradually build up to the recommended amount. Doing some activity is better than doing none.
Handling soreness
New training almost always brings some muscle soreness, usually most noticeable a day or two after class. Your shoulders and arms are likely to feel it after boxing, and your legs after strength or bike work.
That kind of soreness is normal and usually settles within a few days. Light movement such as walking helps. So do enough sleep and regular meals. You can still train while a bit sore, but choose a lower-intensity class or take more of the easier options.
Pain that's sharp or sits in a joint is different. So is pain with swelling, or pain that doesn't improve after a few days. Skip the next session and get it checked by a GP or physio.
Coming back after a long break
If you used to train and have had a long break for any reason, it's easy to expect too much of yourself. Your technique might come back quickly. Fitness and tissue tolerance take longer to rebuild.
Treat your first few weeks back as if you were a beginner. Book fewer classes than you used to and stay in moderate effort zones. Let your trainer know you're returning, too. Get clearance from your GP or physio first if the break was because of injury or illness. The same applies after pregnancy.
Starting with a free fortnight
MPower's 2 weeks free offer is a low-pressure way to see how classes feel. It includes two weeks of unlimited classes with a $0 joining fee. You also get free boxing gloves to keep and a free Myzone heart rate monitor. Places are limited.
If you've been out of training for a while, or have never thrown a punch before, that's a normal starting point at MPower. Use the enquiry form on the membership page and mention anything the team should know in the notes field. Prefer to talk first? Call or message 0401 132 256. The timetable shows every class time if you'd like to pick one before you get in touch.
