If you are reading this, you are obviously planning a punching bag workout. That’s great! Until you get injured. However, this can only happen if you don’t take the right precautions. You likely want to know what the best safety measures are.
Who says punching bags is not a good workout. There are various advantages you will derive engaging in this type of workout. More so, if you are into combat sports like boxing and martial arts, then you need to give punching bags a try.
Let’s take a look at some benefits of punching bags.
Benefits of a punching bag workout
No doubt there are numerous benefits attached to punching bags. You may have come across some but you will likely find out a new twist as you keep reading.
- Enhances your boxing skills
Even a kid in elementary school you tell you this. Whether you are a professional or an amateur boxer, a punching bag workout will improve your boxing skills and train your hands. Also, you will dish out heavier punches and better endurance.
- Self Defense
You may not be training to become a boxer; however, a good boxing skill will help defend yourself against hoodlums.
- Improves Your Strength
Punching bag exercises are strength-building exercise. Also, punching bag work will improve your strength. Whether you need the strength for a competition, to perform your daily tasks, or just for the sake of it, it is worth it.
- Cardiovascular Health
Punching the bag does not only improve strength, but it also enhances your heart condition. When you punch hard and fast, you breathe faster and your heart becomes healthier. This also promotes a better intake of oxygen and better circulation of blood. For women who just gave birth, shadow boxing is a great workout, helping improve cardiovascular health and easing them into a healthy routine.
- Endurance building
Punching bag exercise is not just a strength-building workout; it is equally an endurance exercise. It will make you work out beyond what you are used to, and the more you go, the more you build your endurance
- Muscle building
Punching bag exercise helps greatly in building muscle and it gives you a good physical appearance. No matter your gender, this workout will give you that shape you desire and build your muscles.
- Strengthen Your Joints
During this workout, you move your hands up-down, forward and backwards. It is almost impossible that your joints will not be affected. Your joints – wrists, elbow, and shoulder are engaged as you exercise.
- Improves your balancing
You are involved in an exercise that is rigorous and requires you to be balanced on your feet. Therefore punching bag exercise will help improve your balancing and stability. It will train you to be stable even during challenges and helps your balance coordination.
- Better Reactions
Punching rapidly will help you maintain a high level of alertness. It is very unlikely that you will be caught off guided during physical combat.
- Burns Excess Fat
Of course, all endurance and strength building exercises burn calories. If you have got fat that you are worried about, then it’s time to start hitting the bag.
- Reduces Stress
Workouts generally reduce stress but punching the bag does it exceptionally. You can vent all of your anger on the bag and hence improve your mood.
- Bone Density
Each time you punch the bag, your knuckles get conditioned. You may develop a minor fracture in your wrist bones. However, when they heal, the bones get more calcium and become denser. Constant punching also makes the bones of your hands develop resistance to impact.
- Overall Health and Body Fitness
Generally, exercise is good for the body, mind, and soul. Punching a bag will keep your body fit and give you general good health.
Disadvantages of Punching Bag Workouts
Punching bag workouts can have their shortcomings. Common problems that might be associated with punching the bag include;
- Risk of Injury
We all know that there is no workout without injury risk, but the chances are high in punching bag exercise. Your hands, wrists, arms, and shoulders are at risk. You may have a fracture to your bones or damage your knuckle tissues. However, the kind of bag you use and your gloves may have a significant effect on your chances of avoiding injury.
- Physical Stress
Punching heavily on the bag is hard work and it can stress you out, especially if you go beyond your limits.
- It may affect Your Boxing Skills
If you are training for boxing, then remember the bag is not punching back. Hence training with a bag may affect your defence skills, as you will only concentrate on the attack. Get a trainer to help you out with your defence skills else you are not up to your game.
How to Get the Best Out of a Punching Bag Workout
- Get the correct bag, gloves, and hand wraps
- You may exercise without gloves if you want to condition your knuckles and train your fingers
- Start lightly, determine your limit and improve gradually
- Rest between each round but do not rest for too long. About a minute is ideal
- Prioritize speed and power over the impact
- Hit with different impacts, at different points, and from different positions
- Use different techniques to hit the bag
Final Thoughts
A punching bag workout is a good way to keep fit and also enjoy a healthy heart. As a matter of fact, it keeps your entire body busy during the workout. It is almost unlikely that a boxer will train without a punching bag.
Finally, make sure to get a trainer to help you out. This will ensure that your self-defence skills or boxing skills are intact. Meanwhile, if you are just punching the bag to keep fit, take the best safety measures.
To sum it up, your vital organs will be thankful you chose this type of workout.
