Benefits of working out on the Heavy Bag

• Improve aerobic fitness
• Improve punching power
• Improve coordination, balance and core stability
• Improve Boxing and Kickboxing technique.
• Improve body shape through weight loss and muscle development
• Improve mental posturing and alleviate stress
• It’s a relatively cheap and simple way to workout and accommodates routines incorporating punching, kicking, footwork and evasive maneuvers.

Training Considerations for Heavy Bag workouts

A balanced heavy bag routine comprises several components focused on technique training and aerobic, strength and stamina conditioning i.e. 

The heavy bag provides an excellent target for both boxers and kick boxers, accommodating strike areas to the head, torso and legs. Circle the bag practicing punches and kicks in singular repetition or as combinations, focusing on technique and accuracy. Technique drills can be very hard, or scaled back to a lesser intensity, depending on the boxer’s fitness level and provide an excellent opportunity to improve your skills while improving muscle tone.

The ability to sustain an intense workload for a period of time on the heavy bag is a key measure of performance and fitness in training for general fitness and physical improvement. This is achieved by working out on the heavy bag over successive timed rounds, with short rest breaks in between. Circle the bag throwing punches and kicks at regular intervals, keeping the intensity high, without pre-maturely exhausting yourself. Work this way over three to four two-to-three minute rounds, with up to a minute rest break in-between.

Heavy Bag training tips: 

Boxing courses and kickboxing classes’ beginners should pay special attention to this. 
Before working out on a heavy bag, its essential safety considerations are addressed, to help avoid injury, i.e. 

• Hand wraps are essential to avoid wrist and hand damage.
• Boxing gloves are better than Mitts, affording more protection and adding another dimension to the workout depending on the glove weight.
  
• Warm up with some stretches and joint mobility exercises, followed by a quick session of shadow boxing
  
• Begin the heavy bag session with a light round of two-to-three minutes, circling the bag while focusing on your punching and kicking technique.  
  
• Never hit the bag hard at the expense of proper technique. Hitting the bag without consideration for technique will increase the likelihood of injury, and stifle the benefits of your workout.
  
• Focus on throwing all punches and kicks from the fighting stance and maintaining a good distance and guard. The heavy bag parallels a real life opponent well with respect to size and target areas, so it’s important to keeping all fundamental precepts the same. Never sacrifice technique on the heavy bag.
  
• Breathe by exhaling when punches and kicks are thrown to maintain a balanced aerobic control and help increase your power output and timing.