Punching bags are pieces of fitness equipment, which are filled with sand, water or air for the purpose of punching, kicking or striking. And they are not just for boxers. Martial arts enthusiasts, weightlifters and recreational trainees can get a great workout from beating on a punching bag. Not only is it a great workout, but it can help to improve timing, reflexes, accuracy and agility, and it is a great way to relieve stress. For even the best-conditioned athletes, a 10- to 15-minute workout on a punching bag is very challenging. There are several different kinds of punching bags, including speed bags, heavy bags, double-ended striking bags, floor-mounted ones and even body-opponent bags, which actually simulate a human adversary. Each of these models comes in various weights, sizes and shapes.
What to Look for
The first question many have is, "Where to look?" Sporting good stores, retail stores like Target and online retailers are the most popular places. As for brands, Everlast is known as an industry leader in punching bags and accessories. Various accessories include gloves, wraps, jump ropes and punching-bag mounting equipment.
Heavy bags are used to develop power and practice various striking techniques, and they vary in weight from 50 to more than 100 lbs. The nylon exterior should come with reinforced seams for durability. Some have resistant fibers, which give when impacted. They can be filled with water, sand or foam and typically cost around $100. Heavy bags can be wall-mounted or free standing. Speed bags, generally made of leather, cost around $40. They are used to improve coordination and strengthen the arms. For more advanced trainees, floor-mounted speed bags rebound when struck to further develop coordination, agility and quickness. Body-opponent bags are constructed of a rubbery substance with an adjustable height and a base filled with water or sand. Starter kits with both heavy and speed bags often come with gloves and accessories. Children's punching bags are often lighter and filled with air, but they can still be a lot of fun. There are even models that can be mounted to your desk to relieve stress around the office. Always consider the available space and the best mounting options to fit your lifestyle and training needs. Inquire about warranties because many of these products have lifetime guarantees.
Common Pitfalls
Always make sure to purchase your punching bag based on your level of training and intended use. More durable bags should be used for boxers and martial artists who train at a higher level with greater impact. Recreational users may want a lighter bag that provides a striking surface without too much weight or bulk. Younger trainees can easily injure themselves if they do not use punching bags appropriately. Even adults should wear gloves and/or wraps to avoid unnecessary injuries. Perhaps the worst mistake is training with a punching bag for the wrong reasons. Punching bags can provide a great workout, stress relief and a lot of fun, as long as their use is not intended to hurt anyone else.
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