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.



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Corporate Wellness: More profits & benefits when your workers are fit

The relationship between you (the employer) and an employee should be treated no differently than any other relationship. In order for the relationship to be a healthy one there needs to be a fair amount of giving and receiving of time and resources on both ends. As for employees, their role is given: they come into work, they are the face of your company, their hard work and efforts retain your client base. Your employees are responsible to keep your business running. So what about you the employer? No, it is not enough for you to just simply sign off on their payroll or on their vacation days or even just treat them to Christmas parties once a year. In this day and age, it is vital that you, the employer, invest in the wellness of your employees. This not only benefits your business, but it also, like in a healthy relationship, proves to your employees that you care for them and are willing to invest in them. Be proactive, use preventative approaches…don’t wait until your employees are taking up sick-days because they are either too sick or too stressed, or because they are taking time off to apply to better jobs. Commit and invest in your employees and these are some reasons why:

• Simply put, happier and healthier employees are more productive workers. They usually work harder and produce a higher volume of top-notch quality work than their unhappy/unhealthy counterparts.  So, investing in wellness programs will ultimately result in more business output for your organization. 

• The welfare of employees has a direct effect on your organization’s success. When employees feel appreciated and can see the benefits of your investments in them, employee retention & job satisfaction increases and an overall pleasant working environment will surface.

• Corporate wellness programs will increase a sense of ownership for employees. Their commitment and loyalty to the company will also increase. So, they won’t be fishing for new jobs or better opportunities; rather, they will aim for growth within your organization.

• Healthier employees will reduce the financial burden on your business. Employee injuries, illnesses, absenteeism will all take a downward toll as a result of an effective corporate wellness program.

• Your organization’s healthcare costs will go down. Less stressed and healthier employees will decrease your healthcare costs as they will have no need for disability insurance and/ or sick leave. As a result, your insurance premiums will most likely plummet.

There are no shortcuts to designing an effective corporate wellness program. Your health and safety rep will not suffice to meet such a responsibility unless s/he is a wellness expert. Invest in wellness professionals who will take the time to know the foundation of your organization and the culture in which it is driven. Invest in wellness professionals who will devise a wellness program for your employees who will allow everyone in the workplace to enjoy and reap the benefits of corporate wellness.

So my point with all of this is—strategically invest your money into a well-devised corporate wellness program which will keep your employees happy, retain great quality employees and lower your expenses. Be proactive; don’t wait for major problems to arise! Don’t pay money for short term goals, invest in long-term solutions to a healthy employment relationship. 

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Dead Lifts without Deadlifts!

The deadlift (DL) is one of the most functional, yet basic, exercises: you’re lifting up a load from off of the ground i.e. in pulling motion. It is a true measure of strength which is why it is one of three main lifts, in addition to the squat and the bench press, in the sport of Powerlifting. This compound movement trains the entire body and involves muscles such as your lats, arms, core, hips, legs and of course your low back. It’s one of the best compound exercises because it trains all those muscle at the same time. If there is anything you will take seriously from this blog it is this” YOUR LIFTS ARE DEAD WITHOUT DEADLIFTS”. It boggles my mind how people aim to get stronger or maximize their gains without incorporating DLs into their routines.  Without DL in your routine you won’t maximize your gains and you most certainly won’t reach your maximum strength. From my experience as both a trainer and as an athlete I have sworn by the DL and it has proven to have phenomenal results. When performed correctly it will help build out of the roof lean muscle mass, increases in strength in all the major muscles groups of your body and oh did I mention a solid core??The pulling motion of the DL, if done properly, will be of tremendous benefit to better your posture.

Tips:

Form:

There is absolutely no sense in increasing the weight on your pull if you’re not doing it with the proper form. Proper form is the most important aspect of your lift because it prevents injuries such as herniated discs.  Caution: if you have pre-existing low back disorders or any form of heart disease, it is advised that you consult your family doctor first prior to attempting this lift. I say this because the DL increases blood pressure and places a significant load on your back; though it is not damaging or dangerous if you are healthy.  

If you have never done the DL I would highly suggests you start from the basics with conventional deadlifts- starting from the floor and up.

1. With the bar placed in center of your feet, make sure there is enough room for arms by having almost-shoulder-width distance between your feet.  Ensure your low back is arched and your shoulders are behind the bar.
2. Ensure your upper back is rounded and that you take a deep breath to ensure your belly has a full tank of air.
3. Make sure to establish tension on the bar by straighten your legs a bit just prior to the lift. Squeeze your glutes.
4. Because you are not pulling normal weight against gravity, you need good leverage. With that said, keep the bar close to your hips when you pull (with your hips slightly driven forward.
5. As you pull the bar and get to the top of the lift, make sure you don’t rock back and forth while your back is hyper-extended! The pull should be completed in one motion. In order to have perfect grip for each lift, drop the bar after each rep if you need to reset, do not rely on momentum- Quality not Quantity!
6. Note: if you have great grip, you don’t have to come back to start position, just lower the bar to below your knees and continue with your repetitions.

Now don’t hold out on your training program, go deadlift! Remember when done well this is a really safe and very beneficial movement. Think of it like this, because it works all of those muscles at the same time, it is spreading the work of lifting the load among all those muscle groups. Thus, removing stress on a single muscle/ joint that comes with participating in repetitive isolation exercises.

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