Ring in the changes with these boxing must-haves
As the Covid-19 vaccination roll-out continues across the UK, Amy Packer discovers ways to give the jab a helping hand when your turn comes
Boxing has become one of the biggest breakthrough trends on the fitness scene in recent years, with box-fit classes becoming one of the hottest ways to workout.
Torching calories, increasing your cardiovascular fitness and improving your hand-eye co-ordination are just some of the benefits of getting into the ring. And let’s face it, it’s also a really effective way to let go of any stress and tension you’ve built up while home-schooling or working from home.
Although we may be restricted, you can still reap the benefits of a boxing class at home with a few key pieces of kit. Get yourself into fighting shape with these best buys...
ADIDAS HYBRID 300 BOXING GLOVES,
£130 (adidas.com) Boxing gloves are a must for protecting your hands, and you can rely on Adidas to create a pair that will stand the test of time. These glorious gold ones have shock-absorbing padding that keep your fingers and knuckles safe during powerful jabs, hooks and uppercuts.
As well as using a multi-layered foam technology, the gloves have a smooth satin-like lining that feels really lovely on the hands.
Made with durable leather, you can slip them on with a firm hookand-loop closure for a snug fit. They also come in three different weights; 8oz, 10oz and 12oz.
BOXRAW 4.5M HAND WRAPS IN NEON GREEN, £10, (boxraw.com) Wraps are really important, as they’re used to prevent injury to hands and support our wrists.
There are lots of small, fragile bones in each hand, and if you don’t take the right steps to protect them, it’s very easy to leave your session with a painful fracture or break.
This neon green pair from Boxraw will do the job without breaking the bank. They’re made from a cotton blend, have thumblock loops to keep everything in place, and are finished with a premium rubber strap.
If you’re not sure how to wrap your hands, we recommend checking YouTube for a tutorial.
MIRAFIT FREESTANDING PUNCH BAG,
£94.95 (mirafit.co.uk) Mirafit’s freestanding punchbag is a lot less expensive than its competitors, but it does the job just as effectively. To use it, you simply need to fill the bottom with sand or water and it’s ready for use.
Perfect for the garden, it has an antislip base that helps the bag absorb punches without toppling over. Although it’s not made from leather, the fabric is really durable, and won’t rip or pucker during heavy rounds.
YOU’VE done the hard bit and had your jab. But how can you help the vaccine do its work?
PAY MORE ATTENTION TO YOUR DIET
Nutrition plays a major role in vaccine efficacy, according to a recent study which concluded that good nutrition bolstered the immune response to the BCG tuberculosis (TB) vaccine.
“This study showed that malnourishment in developing countries is a significant factor altering immune response to vaccination,” explains Dr Ross Walton, immunologist and founder of A-IR Clinical Research.
“While we can’t yet conclusively state that improved nutrition provides better efficacy of the Covid vaccine here, it’s prudent to suggest that enhancing our diet may help.”
The study, published in the journal PLOS, suggests we should focus on fresh fruit, vegetables, whole grains, lean proteins, beans, lentils, nuts and seeds, while avoiding highly processed foods and takeaways. This will bump up our intake of vitamins A, C and E, vitamin B6, zinc, magnesium and iron– all vital for a strong immune system.
DON’T SKIMP ON SLEEP
“We need good restorative sleep for an optimum immune system, to fight off infection and for antibody production,” explains Dr Walton.
Researchers at the University of California found that healthy volunteers who had the least sleep the night before having a flu jab produced the lowest level of antibodies to the flu in the months afterwards.
AVOID ALCOHOL
Booze negatively impacts our gut microbiome and has an inflammatory effect on the body which could reduce the effectiveness of the body’s immune response.
In the recent BBC programme
The Truth About Boosting Your Immune System, blood samples revealed that three glasses of prosecco reduced levels of lymphocyte cells, which are responsible for sending out antibodies, by as much as 50%. Alcohol charity Drinkaware advises that you avoid alcohol for at least two days before and two weeks after you’ve been vaccinated.
KEEP MOVING – IN MODERATION
Exercise has a positive antiinflammatory effect on metabolic function, which is why it protects against the development of chronic diseases and helps regulate the flow of immune cells around the body.
“Exercise is also central to our mental wellbeing, helping us deal with the effects of stress,” adds Dr Walton.
But don’t go overboard. Too much high-intensity exercise can actually trigger stress chemicals, such as cortisol, which suppress the immune system.
DON’T ASSUME YOU’RE INVINCIBLE
“It can take two to three weeks to develop immunity after vaccination so there is still a chance you can catch the virus,” warns Dr Walton. And, although you must have your second dose to receive maximum protection, “no vaccine is 100% effective”, he adds, so it’s possible to still get infected and, we think, be able to spread the disease.
“It’s vital that we continue to adhere to social distancing and hygiene measures to protect ourselves and others,” he says.
“This really does work. The proof is the 95% reduction in flu cases this year, entirely due to changes in social behaviour.”
POP A PILL
There’s growing support for vitamin D supplements. “Studies show that low levels leave people susceptible to respiratory infections,” says Dr Walton.
Research shows Echinacea purpurea can support the body’s immune system to reduce the occurrence, duration and severity of cough, cold and influenza symptoms. While there’s no specific data related to vaccine efficacy, Dr Walton suggests it could be helpful for those using public transport or who work in close proximity to others.
A. Vogel Echinaforce Drops (priced £10.50, Boots) have been shown to repel and reduce respiratory infection.