Don’t Miss The Heavy Bag Train (ing)!

Training on the punching bag is one of my personal favorite fitness techniques. I have found the heavy bag to be extremely beneficial despite what phase of training I am in-- be it during the long rehab phase following my knee injury or pre-injury when I was squatting 3 plates. There are so many benefits to heavy bag training (HBT) and I will touch up on a few of them in this blog entry. Also, the best part about HBT is that whatever level of fitness you claim to belong to, from beginner to pro, the benefits will be evident in your progression. 

Better Coordination

Through HBT you have no choice but to learn how to properly time when it’s best to kick/punch/push the bag; Otherwise, the bag may just hit you instead. Thus, it is inevitable that your hand-eye coordination will improve. Furthermore, you will learn how to better aim with your hands and feet to maximize on the stability found in the art of precision impact. You will find that improved coordination will translate into other aspects of your strength training, sports or even everyday life. Also, training on your toes, allows you to balance your body to your benefit during a strike.

Shred Fat/Get More Definition

Those of you with problematic knees which keep you from running/HIIT (like you used to) will appreciate this aspect. The high intensity exercise gained from a good HBT session will leave your entire body worked out (without the impact to your knees leaving you sore for days).  During HBT you literally use so many muscle groups like shoulders, triceps, biceps, pectorals, core, and your back. You even work out your legs as you work-in tons of movement. You will find that your core stability improves from the art of punching/kicking/pushing a heavy bag while being quick to change body positions to purposefully align yourself for a strike.

Additionally, you improve your aerobic/anaerobic fitness and all you “cardio” frenzies will love this one. You will find your body sweating buckets from just minutes of training. Think about it, if you are using all these muscles groups, maneuvering around the bag while punching/kicking it for several minute-intervals (anaerobic) your body will learn to burn more calories. Your body will even burn additional calories during the rest phases of your intervals. Punching the bag with lower intensity puts the body in an aerobic state where it will increase the amount of oxygen use which has been proven scientifically to strengthen your heart/lungs, improve your mood, and even burn fat.

Self Defense

Kicking or punching the bag and even using your entire body to push the bag away will help strengthen your self-defensive qualities. It may sound weird but getting used to the impact from getting hit and being able to gather your strength to hit back could save your life! Believe it or not but some people lack the intrinsic ability to hit back in order to save their lives; therefore, HBT proves beneficial in that aspect.  For some, self defense is an acquired skill. On another note, actions of kicking, punching or using your body weight on the heavy bag mimic the “Gross Motor Skills” you acquired as a child. Gross motor skills are the typical large movements a baby makes with his/her arms, legs and body. Precisely, HBT can help strengthen these motor skills in the event that you need to use them to protect yourself. An added benefit is swinging the bag to make it an unpredictable moving target and activate your innate fight-responses!

Strength and Power

Traditionally, boxers used HBT in order to increase their stamina for punching power. While training, you can tell your improvements in power when the bag seldom hits back after a powerful strike.  I found that the strength of my legs play a huge role in this area as I am able to generate power (think of when you generate power from your legs in a squat or at the beginning of your deadlift) to effectively throw a solid punch. Again, triceps, shoulders, back, and biceps are well trained. As well, while training several muscle groups simultaneously, gaining strength and endurance is a fair expectation.

Stress Reduction

HBT can have the most satisfying cathartic effects on your built-up stress levels. When stress builds up, we tend to feel a whole lot of negative emotions. Nonetheless, some research has shown that punching the heavy bag allows for the brain to release endorphins—those neurotransmitters which create “feel good” magic in your brain. Sooner or later you’ll be so focused on the good feeling, consequently forgetting about that guy who cut you off on the road or the ticket you got right after while trying to show him up. That said, HBT is not a long term or final solution to relieving chronic stress, if that is the case —seek medical help.

Keep in mind that in order to achieve maximum results from heavy bag training, you need to combine it with several healthy habits: a great eating plan, good water intake, adequate rest/ sleep etc. 

Disclaimer: be sure to get clearance from a qualified health professional as well as consult your Personal Trainer for workout tips on what protective equipment to purchase as well as how to maximize your results.



SolutionsByCoachNeemz