If you are reading this, you are obviously planning a punching bag workout. That's great! Until you get injured. However, this could only happen if you don’t take the right precautions. You likely want to know what the best safety measures are.
Who says punching bags isn't a good workout. There are various advantages you'll derive engaging in this type of workout. More so, if you are into combat sports like boxing and fighting techinques, then you need to give punching bags a try.
Let's take a look at some benefits of punching bags.
Benefits of the punching bag workout
No doubt there are many benefits attached to punching bags. You might have come across some but you will likely find out a new twist as you keep reading.
- Enhances your boxing skills
Even a kid in elementary school you know you this. Whether you are a professional or an amateur boxer, a punching bag workout will improve your boxing skills and train both hands. Also, you will dish out heavier punches and endurance.
- Self Defense
You may not be training to become a boxer; however, a good boxing skill can help defend yourself against hoodlums.
- Improves Your Strength
Punching bag exercises are strength-building exercise. Also, punching bag work will enhance your strength. Whether you need the strength for a competition, to perform your everyday tasks, or just for the sake of it, it's worth it.
- Cardiovascular Health
Punching the bag doesn't only improve strength, it enhances your heart condition. Whenever you punch hard and fast, you breathe faster as well as your heart becomes healthier. This also promotes a better intake of oxygen and better circulation of blood.
- Endurance building
Punching bag exercise is not only a strength-building workout; it is equally an endurance exercise. It will make you work out beyond what you are used to, and the more you go, the more you build your endurance
- Muscle building
Punching bag exercise helps greatly in building muscle and it gives you a good physical appearance. No matter your gender, this workout provides you with that shape you desire and build your muscles.
- Strengthen Your Joints
During this workout, you progress your hands up-down, forward and backwards. It's almost impossible that your joints won't be affected. Your joints – wrists, elbow, and shoulder are engaged while you exercise.
- Improves your balancing
You are involved in an exercise that is rigorous and requires you to definitely be balanced on your feet. Therefore punching bag exercise can help improve your balancing and stability. It'll train you to be stable even during challenges and helps your balance coordination.
- Better Reactions
Punching rapidly can help you maintain a high level of alertness. It's very unlikely that you will be caught off guided during physical combat.
- Burns Excess Fat
Of course, all endurance and strength training workouts burn calories. If you have got fat that you are worried about, then it's time to start hitting the bag.
- Reduces Stress
Workouts generally reduce stress but punching the bag does it exceptionally. You are able to vent all of your anger around the bag and hence improve your mood.
- Bone Density
Each time you punch the bag, your knuckles get conditioned. You may develop a minor fracture inside your wrist bones. However, once they heal, the bones have more calcium and become denser. Constant punching also makes the bones of your hands develop resistance to impact.
- Overall Health and Body Fitness
Generally, being active is good for the body, mind, and soul. Punching a bag could keep your body fit and give you general good health.
Disadvantages of Punching Bag Workouts
Punching bag workouts can have their shortcomings. Common problems that might be associated with punching the bag include;
- Risk of Injury
We are all aware that there is no workout without injury risk, but the chances are high in punching bag exercise. Both hands, wrists, arms, and shoulders are in risk. You may have a fracture to your bones or damage your knuckle tissues. However, the kind of bag you use and your gloves could have a significant effect on your chances of avoiding injury.
- Physical Stress
Punching heavily on the bag is hard work and it can stress you out, especially if you go beyond your limits.
- It may affect Your Boxing Skills
If you are training for boxing, then recall the bag is not punching back. Hence training with a bag may affect your defence skills, as you will only concentrate on the attack. Get a trainer to help you out with your defence skills else you are not up to your game.
How for the greatest Out of a Punching Bag Workout
- Get the correct bag, gloves, and hand wraps
- You may exercise without gloves if you wish to condition your knuckles and train your fingers
- Start lightly, determine your limit and improve gradually
- Rest in between each round but do not rest for too much time. About a minute is ideal
- Prioritize speed and control of the impact
- Hit with different impacts, at different points, and from different positions
- Use different techniques to hit the bag
A punching bag workout is a good way to keep fit and also have a healthy heart. As a matter of fact, it keeps your physique busy during the workout. It's almost unlikely that a boxer will train without a punching bag.
Finally, make sure to get a trainer to help you out. This will make sure that your self-defence skills or boxing skills are intact. Meanwhile, if you're just punching the bag to help keep fit, take the best safety precautions.
To sum it up, your vital organs will be thankful you chose this type of workout.