When time comes to hit the gym, what do you look forward to the most? For many, the answer will be throwing weights on a bar and pumping iron. For others, though, their goals are more activity oriented and they look for more fun ways to shed pounds and increase their cardio like HIIT. And for some, a heavy bag either hung in the gym or their garage will be their goal.
Cardio is something that almost just as many people dread, though, because of the implication that the exercise will be boring. But you have to remember, running for miles on the treadmill or hitting the ellipticle for forty five minutes at a time are just a few options for losing that weight and burning that fat that clings so stubbornly.
And if you look at one specific type of athlete, no matter how tall or small they are, martial artists and fighters tend to be in pretty good shape. Naturally, the conclusion that a lot of people draw is that hitting the heavy bag will be a great way to replace running or some other kind of tedium when it comes to getting your heart going. And, they’re right; but only if you do it regularly.
How to Exercise with a Heavy bag
If you plan on losing weight by hitting the bag, you have to make sure you’re doing it the right way. Most people play around with the bag, striking it a few times with poor form and either hurting their hands and wrists or taking a break. But if you want to get your heart rate high enough that you’re burning the calories you need to burn, you should work on hitting the bag like a fighter. Work on hitting for speed and hitting for power, as well as movement.
To do so, you need to work in rounds with intensity. An example is a workout that I use personally; I go ten rounds for three minute rounds on the bag while working different techniques each round. Round one, I usually hit the bag with just jabs to warm up, while also moving around it and working angles and going both to the head and to the body. The good old one-two combo is a must to work on.
Each round after that I use different techniques and generally increasing intensity, with the last round being a cool-down. There’s plenty of workouts to be found online, but maybe I’ll go into more detail in another article.
Heavy Bag Cardio Conclusion
Some people consider using things like speed bags, double end bags, or floor to ceiling bags. The heavy bag is honestly the best tool for the layman, though, as it’s weight resists your punches and can be used for a more cardio-centric workout as opposed to strict technique like a few of those other bags.
So remember, as long as you’re hitting the right kind of bag the right kind of way, you can lose weight for sure. Just make sure to keep up with your diet and consistency, because you can’t out train bad nutrition.
