Speed Bag Benefits

Speed bag guru Alan Kahn notes in his book "The Speed Bag Bible" that even though the speed bag is traditionally associated with the sport of boxing and martial arts, persons interested in general fitness can still benefit greatly from using the equipment. Additionally, Kahn promotes the use of the speed bag for persons with disabilities because it does not require you to be standing while you use it.

Hand-Eye Coordination

Perhaps the most obvious benefit of the speed bag is hand-eye coordination. As the speed bag is hit, it rapidly moves from left to right or forward and backward. The harder the bag is hit, the faster it moves. This requires you to closely watch the movement of the bag to continually hit it in the correct area. Hits too high or low on the belly of the bag are likely to throw off the rhythm of your routine. With continued use, your ability to quickly see and react to the bag will increase.

Rhythm and Timing

An even pace must be maintained when hitting a speed bag to keep the workout going. The bag is typically hit every one, three, five or seven rebounds off of the platform. The less rebounds the bag makes, the quicker you are required to react. The Speed Bag Central website suggests that you incorporate the natural rhythmic properties of the speed bag into your workout by creating a mix tape of songs with varying tempos and attempting to hit the bag along with the beat of the songs.

Endurance

Boxers typically use the speed bag as a way of building their punching stamina, making it easier to throw combinations of punches for an extended period of time. By hitting the speed bag at a steady rhythm for a set period of time, you build up your focus and determination. Repeatedly throwing punches is aerobically tiring, and using a speed bag for three minutes or more per session can build your cardiovascular endurance the same way repeatedly moving your legs on a treadmill does.

Low Injury Potential

Proper use of a speed bag does not require a large range of motion and involves almost no resistance, making the potential for serious injury low in comparison with other pieces of fitness equipment such as weights and elliptical trainers. The speed bag works the muscles of your upper body through high numbers of repetitions instead of through resistance, meaning that greatest side effect you are likely to experience is tiredness after a workout.