You need not be a prizefighter to get the benefits of working out with a heavy bag. Striking a heavy bag with conviction and a systematic approach can improve both your general fitness and your attributes for fighting sports, such as boxing and karate. The type of workout you do with the bag depends on the fitness level that you hope to develop.
Safety
Punching a bag, while a good workout, can hurt your hands and wrists. Train in the proper way to punch before you strike a heavy bag with full force. Many people wear gloves or hand wraps to help ensure their safety while punching. If it has been a while since you worked out, check with your doctor before beginning any new exercises, particularly demanding ones such as working with a heavy bag.
Cardio Workout
For a heavy cardiovascular workout, hit the bag with a combination of punches and/or kicks for a set period of time. Rounds of 2 to 10 minutes are traditional for boxers, but beginners will be hard-put to go that distance. Martial artists should pay close attention to technique during this workout. If your only goal is cardio, you can make some sacrifice in form to move faster and increase your burn -- but do not ignore form to the point that you lose focus and injure yourself.
Developing Power
Build strength by using the bag for a resistance workout. When punching to build strength, begin each strike with a rotation of your core. Aim for a point on the other side of the bag and punch or kick through it. Make as much of your strike as possible flow from your body, pushing with your arm or leg rather than reaching with it. When you strike the bag, it will resist your momentum and force your muscles to work against that resistance, thus building muscle strength and endurance.
Skills Training
Simply banging away at a bag to relieve stress can be fun and give you a good workout. To build fight skills, though, approach the bag a little more systematically. Choose a single strike or combination of strikes to throw against the bag. At first, practice them while standing in one place, to develop accuracy and rhythm. Once you feel comfortable, alter your distance, timing and footwork to add context to the skill. A 10- to 20-minute session focusing on a single attribute in this manner can greatly improve your level of skill.
References
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
- Bill Packer; Boxing and Kickboxing Coach; Bad Company Fight Team; Albuquerque, New Mexico
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