Beating a heavy bag?

pat86323 · Post by **pat86323** » Thu Apr 23, 2009 4:03 am

How is this as working out goes. Im lookin for a little change and i think heavy bag is one of the most therapeutic things there is for me. Does it really have any benefit? I dont want to replace what im doing just use heavy bag as a little extra or maybe replace a cardio session with it as well as work out stress.

Boss Man · Post by **Boss Man** » Thu Apr 23, 2009 7:13 pm

Good for preventing Heart rate adaption, just by varying pace, moving around, stop / start etc etc.

No reason why you can't do it once a week. It won't have the same long-term impact as say 30 minutes of Exercise Bike, as it's more Fast Twitch orientated, and if you think about it pro boxers do a lot of sparring, and running, but they couldn't last 36 minutes very well, if they had to box for the whole 36 continuously, with no breaks.

I would reccomend it though.

pat86323 · Post by **pat86323** » Fri Apr 24, 2009 12:58 am

i was going to do it regardless but the reading i had done was pretty contradictory as to whether or not there was a real fitness benefit. Im thinkin ill probably use it mostly on the days after i do a heavy upper body day hopefully the movement will loosen things up a bit as i still seem to get really sore after working upper body.

Boss Man · Post by **Boss Man** » Fri Apr 24, 2009 7:08 pm

Only issue there is, the resistance coupled with additional Glycogen usage, might increase recovery time.

Could do it before workouts. Just get up to temperature with some Jogging on the spot for 3 minutes, something like that, then just do a bit of Windmill stretching, possibly Scissor and Pull, to loosen the Torso and Arms, and away you go for a while

Shouldn't seriously impact on weights. I used to do a boxing style class years ago, on Saturday mornings for 1 hour before weights. No discernable effect on weights, and I used to refuel during workouts with just water, no sugary stuff or Caffeine Pills or anything like that.

Only thing I ever use for workouts is water. If you have a good meal about 30 mins to 1hr previous, with good Carbs, you'll be fine energy wise.

S8P0R1T0 · Post by **S8P0R1T0** » Tue May 05, 2009 7:58 am

Breathe out through your nose at every strike. Contract your abs at every strike. Work in some outside and inside leg kicks. Start light until you get used to it and your balance adjusts. Make sure you are properly wrapping your hands and using gloves. Not MMA gloves either. Use boxing gloves.

pat86323 · Post by **pat86323** » Tue May 05, 2009 5:25 pm

ive been smacking it around with 16 oz gloves every day for about 30 mins now i dont even really care about the benefits i just like doing it. Ill try the nose breathing and ab contracting though

S8P0R1T0 · Post by **S8P0R1T0** » Tue May 05, 2009 7:17 pm

remember, power comes from speed. Don't go all out trying to break the bag. I messed up wrist a while back from swinging out of control. Keep your elbows in and focus on making the bag "pop". Try doing rounds also. I usually do four 5 minute rounds with a 60 second rest in between. Work your way around the bag, back and forth. You probably have your own routine that works well, I'm just giving you what i've learned and how i do it. Good Luck!!