Daily training of 3x10 minutes: Boxing, Rowing and Running

Daily training, including a combination of punching on a bag, rowing on an ergometer and running on a treadmill, can have many positive effects on your body and health.

Performance, impact on health and calorie consumption

Each of these exercises has its own specific benefits and effects on the body.

Here is a description and impact of each of them:

1. Bag boxing (10 minutes) :
   • Exercise description: Boxing on the bag involves hitting the bag with fists and feet. It's a high-intensity workout that includes a combination of rapid exchange of strikes and defense.
   • Impact: Bag boxing improves endurance, speed, upper and lower body strength, and coordination. It's also a great stress-relieving exercise.
   • Calorie consumption: On average, a person weighing 90 kilograms can burn between 200 and 300 calories in 10 minutes of boxing on a bag, depending on the intensity.
2. Rowing on an ergometer (10 minutes) :
   • Exercise description: Rowing on an ergometer involves pulling the handles towards the body and pushing out with the legs. This is an excellent cardiovascular and muscle workout.
   • Effect: Rowing strengthens the muscles of the back, legs, stomach and shoulders. It improves the endurance of the heart and lungs and promotes balance and coordination.
   • Calorie consumption: Rowing can burn between 150 and 250 calories in 10 minutes, depending on the intensity.
3. Treadmill (10 minutes) :
   • Exercise description: Running on a treadmill is a cardiovascular exercise that simulates running outdoors. You can control the speed and incline of the bar.
   • Impact: Running strengthens leg muscles, improves heart and lung endurance, promotes calorie burning and improves mental health.
   • Calorie consumption: On average, a person weighing 90 kilograms can burn between 100 and 150 calories in 10 minutes of treadmill running, depending on the speed and incline.

Aerobic and anaerobic training components

The aerobic part refers to physical activities that use oxygen as the main source of energy. This includes long-duration, low-intensity activities such as running and rowing.

The anaerobic part refers to short-term, high-intensity activities that do not use oxygen as the main source of energy , such as high-speed boxing on a bag.

Both parts are important for overall physical fitness.

The effect of daily training 3x 10 minutes on human health

Here are a few key reasons why this kind of training is important:

1. Improves cardiovascular health : A combination of these cardio activities, such as running and rowing, helps strengthen the heart and lungs. Regular aerobic training reduces the risk of cardiovascular diseases, increases lung capacity and improves blood circulation.
2. Helps burn calories : The combination of high-intensity boxing and rowing with running helps burn calories and maintain a healthy body weight or achieve weight loss goals.
3. Strengthens the musculoskeletal system : Each of these activities affects different muscle groups. Boxing strengthens the upper and lower body, rowing strengthens the back, legs and abs, while running strengthens the legs and lower body. This helps prevent osteoporosis and reduce the risk of musculoskeletal injuries.
4. Improves coordination and balance : Boxing and rowing in particular require good coordination of movements, while treadmill running requires balance while maintaining speed and control on a moving surface.
5. Reduces stress and improves mental health : Regular exercise releases endorphins, natural chemicals that improve mood and reduce stress. Boxing, in particular, can be useful as a method for releasing tension.
6. Increases energy and vitality : Regular physical training increases energy levels, makes you less tired and improves sleep quality.
7. Improves general health and longevity : A combination of different exercises helps keep the body in optimal health and can contribute to longevity.

It is important to note that in order to achieve the best results and reduce the risk of injury, you should take care of the correct technique of performing each exercise and adhere to the correct training schedule and intensity.

Also, it is recommended to consult a doctor or trainer before starting a new exercise regimen, especially if you have previous health problems or limitations.

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