non-traditional cardio

[lubawyb612]

I have never been a fan of the traditional cardio options ( treadmill,elliptical,stationary bike etc.)  I train in a boxing gym on occassion.  So sparring, heavy bag and combination work, foot-work ladder drills, box jumps, are all part of my routine there.  How good is this type of training for fat burning?  Any other other exercises that you guys make use of that are non-traditional forms of cardio bc Id like to throw in some new stuff.

[pumpster]

It's very good for fat burning as long as the duration and/or intensity add up to sufficient caloric output, especially if the exercise is consistent enough to keep the heartrate up there for a length of time. That type of boxing training's become another way to lose weight, something like tai-bo while taking the edge of with the enjoyment of punching.

[lubawyb612]

the intensity is very high with this training....so Im not worried about that.  Possibly too high considering the workouts are generally over an hour.  This has me a little concerned about muscle loss. A lot of it is done in stations.  For example 3 minute of box jumps...30 seconds of rest...then 3 minutes on the heavy bag....30 seconds rest and so on.  The box jumps are one of my favorites.  Really gets the heart going.  Any other workouts with little or no equipment needed that you guys use?

[webcake]

Well it has nothing to do with boxing, but i do stair climbing (outdoors). About 20 mins from my house is a long, steep set of stairs, so i walk there, go up and down 10 times, then walk home. Sounds boring i know, but i don't mind it. I do it first thing in the morning as im dieting. Takes about an hour all up. Intensity is pretty much perfect for me. Harder than walking, but not too intense that i'll burn too much muscle.

[jpm101]

Lubawyb612 is doing a form of interval training. A very effective way to burn fat and keep muscle mass. Tabata is another form of this. But may only require 3 to 4 minutes at the most, with excellent results to follow. 2 to 4 times a week.

Boxing gym...how effective is it? Only you can answer that one. Any cardo work can be reduced down to twice a week if worried about over doing it and muscle mass lost.

Rowing machines are excellent for full body endurance. Most boxing gyms have those. As is a spinning bike (or spinning class). Running in sand or up hill is also very demanding. Might also consider step-up's on a bench. !00 reps or so , alternating legs, for a start. Good Luck.

[pumpster]

Well it has nothing to do with boxing, but i do stair climbing (outdoors). About 20 mins from my house is a long, steep set of stairs, so i walk there, go up and down 10 times, then walk home. Sounds boring i know, but i don't mind it. I do it first thing in the morning as im dieting. Takes about an hour all up. Intensity is pretty much perfect for me. Harder than walking, but not too intense that i'll burn too much muscle.

Excellent. Doing them a little slower is better i think, because it's very easy to get burnt out when doing them very intensely day in day out.

[The Coach]

I have never been a fan of the traditional cardio options ( treadmill,elliptical,stationary bike etc.)  I train in a boxing gym on occassion.  So sparring, heavy bag and combination work, foot-work ladder drills, box jumps, are all part of my routine there.  How good is this type of training for fat burning?  Any other other exercises that you guys make use of that are non-traditional forms of cardio bc Id like to throw in some new stuff.

This is the protocol that I use. It's 3 rounds. 1 round = 1 set. Start with an 8lb  medicine ball and progress each week with 2 lb increments and a cement wall;

1. Overhead pass with a bounce 10 reps

2. Chest pass 10 reps

3. Single arm throw (do not throw the ball ovehead like a baseball) it's like a single arm chest pass 10 reps ea arm

4. Side throw rotation 10reps each side

5. Under hand pass 10 reps

These are all in concession. Rest 2-3 mins repeat.  This can be done 2-3 times per week (Tendonitis 1-2 times) Medicine ball training has long been known as an excellent rehab tool. Also, I do this routein 2-3 times per week and I have a torn right labrum, doesn't effect it. This routein will be on my site on youtube.

[calfzilla]

I like to hike.  Another thing you can do is go to your local high school or community college track and job the straightaways and walk the curves. 

Also you can chop wood, if not for yourself you can do it for an elderly or disabled person in your neighborhood. 

[ASJChaotic]

no body likes doing cardio
just do it