When we think of speed bags we know that boxers, fighters and martial artists can't be far away. You've seen one hanging from the gym ceiling in every Rocky movie. Today they're a common sight at health clubs, Ys and other fitness centers. Speed bags are a creative way to shake up your work out, vary your routine and get your heart pumping.
Speed Bags
A speed bag is made up of two parts: an outside leather covering and an inside rubber bladder. The two are connected by an air nozzle. The bag is anchored to a rebound platform either hanging from the ceiling or attached to a stand. The bags are sold in a variety of sizes, but trainers recommend using a mid-size model (10 inches x 7 inches). This size moves fast enough to be challenging, but is easier to control.
How It Works
To protect your hands, don a pair of speed bag leather gloves before you take a swing. The goal is to keep your hands moving, hitting the bag with your fists, in a smooth, rhythmic motion. In Speed Bag Bible, author Alan H. Kahn illustrates how the bag moves faster than your eye can track it and your fists can react. "So direct eye control is reduced and your swinging movements must become automatic," he writes, "which increases rhythm and timing."
Get Your Heart Pumping
In his book, Kahn encourages using a speed bag as another way to get your heart pumping. "Punching repetitively for a length of time, such as 3 minutes, can have cardiovascular benefits," Kahn writes, "taxing the heart and lungs and often leaves you winded. With practice, you can extend this to 15 minutes or longer, helping to increase aerobic capacity."
Enhances Hand Eye Coordination
A speed bag workout is a seamless way to enhance your hand-eye coordination, a desirable skill for every sporting endeavor. Start out slowly and over time increase the speed of your punches until you have the bag moving in a musical rhythm. With practice you will learn to time your punches to hit the bag when it comes into range and avoid throwing punches too soon or too late that alter the rhythmic movement of the bag.
Strengthen Your Arms and Give Your Legs a Break
A speed bag workout is an especially good choice if you've spent the day working your lower body with heavy weights, says Aja Davis, owner of New Body Boot Camp & Wellness in Brooklyn, NY. To keep the bag moving at a constant rate of speed, you challenge your arms, shoulders and fists. Over time, the exercise builds shoulder and arm strength. Using a speed bag is smart alternative to getting a cardio workout while preserving your leg and thigh muscles for other heavy leg activities like a bike race.
Warnings
Speed bags are safe and lightweight so it's difficult to hurt yourself, Davis said. But if you're just starting out, it still makes sense to get advice from a professional. "It's helpful to learn the proper stance and technique from a trainer if you want to benefit the most from it as a form of exercise," she said. "Ask a trainer to teach you the rhythm necessary to workout with a speed bag, otherwise it can be a frustrating experience."
References
- Aja Davis; Owner, New Body Boot Camp & Wellness; Brooklyn, NY; www.newbodybootcampnyc.com
- Speed Bag Bible, Alan H. Kahn; July 1995
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