The heavy bag is a large punching bag that boxers and martial artists use for workouts to stay in shape and practice technique. A heavy bag often hangs from the ceiling by chains and is covered with either canvas or leather, but you also can find training bags similar to heavy bags that stand on the floor on a water-filled base. Working out on a heavy bag offers several benefits, including weight loss.
Calories Burned on a Heavy Bag
According to Nutristrategy.com, while boxing, a 130 lb. person burns 354 calories in one hour, a 155 lb. person burns 422 and a 180 lb. person burns 490. When you add kicks into the mix, the calorie burn increases even more. Kickboxing burns 590 calories an hour for a 130 lb. person, 704 calories for 155 lb. and 817 calories for 180 lb. Boxing or kickboxing for one hour might not be possible, but the exercises themselves are beneficial for burning calories.
Weight Loss
When you work out on a heavy bag, your focus on techniques helps you forget you are working out. To increase the weight-loss effect of the exercise, move around the bag and attack on different angles, hitting the head and midsection areas. Incorporate your feet, and alternate between punches and kicks for superior calorie burn. Perform your heavy bag sessions as timed rounds with a brief rest in between or as repetitions for each type of punch or kick.
Heavy Bag Techniques
When you are working out on a heavy bag, anything goes. Aside from the basic jab, cross and hook punches, you can throw front kicks, sidekicks, roundhouse kicks, elbows and knees. Maintain a solid fighting stance throughout the workout, with your hands up and feet about shoulder width. Stay on the balls of your feet and keep moving. Act as though you are fighting a real opponent, and throw multiple combinations of strikes.
Added Benefits
Practicing on a heavy bag offers several benefits on top of losing weight. You are sharpening your reflexes and learning how to defend yourself while developing aerobic fitness. Moving around the bag and throwing different combinations also helps your balance, stability and coordination.
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