The American Council on Exercise, a nonprofit fitness organization, reports that boxing with a heavy bag has many health benefits, including improved strength, cardiovascular fitness, balance and muscle tone. The Everlast Cardio Strike Bag is a light, flexible punching bag you can use to get in shape in the comfort of your home.
The Everlast Cardio Strike Bag is a freestanding punching bag with a hollow plastic base that you fill with sand or water. A large spring attaches the bag to the base, which allows the bag to rebound and move after you strike it. The bag is made of a synthetic polycanvas material wrapped around an inflatable air bladder. You can adjust the bag up and down; at the highest setting, it measures 63 inches tall. A foot pump is included with the punching bag.
Before you use your punching bag, you need to fill the base with sand or water. According to the Everlast.com website, the bag weighs about 70 pounds when filled with water. Use the foot pump to inflate the air bladder. Position the unit in an area with several feet of open space around the base so you can move freely around the bag, and so the bag will not hit anything when it rebounds. You may want to purchase boxing gloves or wraps to protect your hands.
If you are new to boxing, start by learning the basic boxing stance and punches. Assume a split stance with one foot in front of the other; center your weight over the balls of your feet, not your heels. Practice lightly jabbing the bag with your left hand if you fight out of an orthodox stance. Always keep a slight bend in your elbows; do not allow them to completely straighten when you punch the bag. Once you feel comfortable jabbing the bag, incorporate some footwork. Make your way around the bag as you jab at it.
As you become more adept at the basic punches and footwork, add advanced moves to your punching bag routine. For a full-body workout, incorporate squats and lunges as you move around the bag. When you're comfortable with the sport's basic punches, incorporate two-, three- and four-punch combinations into your workout. Always warm up with some light footwork or cardio exercise before you start your Everlast punching bag routine. Train on the bag in two- or three-minute rounds to simulate the typical round length of a boxing match.