A punching bag workout isn’t just for boxers, martial-artists, or would-be tough guys. No matter who you are, it’s a great way to mix things up and keep your workouts fun and practical.
Work on your heart and lungs
A punching bag workout is a fantastic cardio workout. Until you’ve tried it, you might not realize just how physically taxing it is to hit the heavy bag. If you’re not used to it, a few rounds on the heavybag is guaranteed to exhaust you.
This sort of workout lends itself to interval training. This means you can dial in just the intensity you need, while saving time compared to long, slow cardio workouts like running or biking. It’s also a perfect component of circuit training to get yourself in tip-top physical condition.
Core strength
Punching with power and speed develops core strength; in fact, you can’t punch effectively until your core musculature is properly developed. This conditioning greatly enhances your quality of life because its benefits carry over to other activities.
Develop explosive power
Heavybag workouts develop explosive power. Short of high-impact plyometric training, few (if any) sports or training methods are as effective at boosting your upper-body explosiveness.
Self defense
If you diligently work the heavy bag with good punching technique, you’ll be better able to defend yourself in a fistfight. Of course, sparring against an opponent is the most important component of self-defense training, but punching bag workouts are indispensable too.
It’s fun!
Face it: few fitness activities are as much fun as taking out your aggression on a punching bag. Sometimes, it’s good to just beat something up!
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{ 6 comments… read them below or add one }
Along with weight lifting and riding an exercise bike I hit a punching bag for 10 – 15 minutes every second day. It is an awsome workout!
All I do is wail on the thing till I’m exhausted. I just started exercising about 2 months ago so it dosen’t take me long to get tired.
Hi to all i do 6 rounds of the equivalent of a punching bag(I use a body sculpture suspended on a flexi tube and sits on a 50 ltr water tank. It is a fantastic and rewarding excersize. It is a stress reliever and worls wonders on the metabolism and the uper body. It really is a joy! and my 5 yr old son joins me too so great for bonding as well!
WHAT IS CONSIDERED THE PROPER WORKOUT TO HIT A BAG 6 RDS AND COMBINE WITH BASIC WEIGHT TRAINING. IS IT DONE ON SAME DAY OR 3 DAYS ON WEIGHTS 3 ON BAG?
THANK YOU
I got a 100lb. bag a few weeks ago. I got it because I really liked the Kenpo workout in P90X. I can’t believe how much fun it is and what a great workout it is. It really pumps you up and wears you out at the same time! Plus, it’s much better for everyone if I punish the bag instead of my inept coworkers!
I do punching bag three days a week 5 rds of 5 minutes each and then I just run for three miles rest 2 days a week and the other two days is just running but I notice since I start the punching bag my running is been better more relaxing and the important thing a stronger core it’s a great exercises !!!!!!
My advice to all who are interesting in buying a punch bag. Don’t put the bag in the basement it will shake the dishes upstairs in the kitchen. Put the bag in the garage. Buy a bike lock make out of chain but that is protected by rubber. Place the chain over a strong beam in the garage then hang the bang. I have done this and it works . You can also use elastic rope instead of a chain.