What To Expect During Your First Boxing Class

When you hear the word "boxing," you probably think of professional boxers like Muhammad Ali and Mike Tyson, or even the fictional character Rocky Balboa, but you don't have to be a trained fighter to reap the benefits of boxing. You can take boxing classes, where you can learn to box and get in a great full body workout (via SELF).

Most boxing classes involve a combination of cardio, strength training, and high-intensive interval training (HIIT), alternating between floor work, ring work, and partner or bag work. Floor work consists of dynamic exercises, like situps and jumping jacks, while ring work entails conditioning and boxing drills. You'll also get a chance to practice your skills by hitting a punching bag or sparring with another student.

Since boxing requires a lot of focus and concentration, you'll need to stay present and not let your mind wander off during class. Your instructor will most likely ask you to remember several moves and combinations, so you'll need to pay close attention. You should also arrive early to your first class and come prepared with the right gear.

While you don't necessarily have to have your own gloves, you should invest in a pair of hand wraps to help protect your knuckles. "Show up 20 minutes early, so you can sign in, wrap your hands, and get your gloves," Johnny Rock, the owner and trainer at Sobekick in South Beach, told SELF. You'll also need to bring your own water.

Since boxing is such a physically demanding workout, it's linked to a number of important health and fitness benefits. In fact, boxing classes are a great way to help improve both your physical and mental health (via Byrdie). As a high-intensity cardio workout, boxing can help boost your heart health. Boxing engages your entire body and can generally help you burn more calories than other cardio exercises, like running on the treadmill. As a result, boxing classes get your heart pumping, which can help reduce the risk of heart disease.

Boxing can also help improve your core strength and coordination. While boxing can help tone and strengthen your entire body, your core is engaged throughout the duration of the workout. Over time, your core can become stronger and more muscular. Since boxing relies so heavily on hand-eye coordination, it's also a great way to challenge and strengthen your coordination and agility.

Furthermore, boxing classes can help relieve stress and boost your self-confidence. Like all exercise, boxing can elevate your mood by releasing endorphins. This can help reduce stress and even leave you with a temporary feeling of euphoria. When it comes to confidence, however, boxing classes can strengthen your body and help you feel empowered. "Boxing gives you the confidence that comes with learning a new skill," Shanie "Smash" Rusth, an undefeated professional mixed martial artist and FightCamp Trainer, told Byrdie. In fact, learning to fight and defend yourself can help you feel more confident and secure in your body.