What heavy bag workout results can you expect?
There are many health benefits of heavy bag workouts. In terms of physical benefits, it improves aerobic fitness, core stability, coordination, power, stamina, and endurance. In addition, it increases upper body strength and strengthens bones and ligaments. There are also psychological advantages, such as improved self-esteem, confidence, and body image.
In a nutshell, it improves the entire body and the mind as well. It’s hard to find a sporting activity that has so many positive effects.
But, let’s get into the details.
Punching bag workout for weight loss
You can burn a lot of calories with a punching bag workout. Someone who weighs 160 pounds can burn 500 calories. Obviously, the number of calories you burn depends on how hard you work, weight, age, etc. Bag workouts that are well-planned and intense can burn far more calories than that.
To lose weight by punching a bag, you have to do it right. It’s fun to strike a bag a few times, but that won’t keep your body burning calories as it should. As opposed to this, you should instead work the bag intensely for 2 or 5 minutes, taking a break of 1–2 minutes between rounds. You raise your heart rate by hitting the bag this way and keep it up by maintaining regular exercise.
However, this boxing workout only works if you eat right and work out three to four times a week.
Want to know more read this: How to Do Heavy Bag Workout for Cardio to Lose Weight?
You will build toned muscles
It is an excellent exercise for developing strength and increasing power because you target muscles as much as possible during heavy bag workouts. While training with a heavy bag, you work the arms, shoulders, chest, back, legs, and core simultaneously, which makes it a great full-body workout.
Since heavy bag training combines cardio and strength training, you won’t build huge muscles.
You can be lean just by boxing, but to be ripped, you need muscle too. Muscle can be built with strength training, while fat can be burned with boxing.
For example, I have 3–4 bodyweight works per week that help me to build muscles. And, I do heavy bag training to improve my endurance, burn fat and have fun.
Learn more: 12 Benefits of Heavy Bag Workout
Better functioning body and mind
A coordinated body is one in which the muscles interact efficiently and with smooth, accurate movements. When coordinated, the correct muscle is selected at the right time with the right intensity to produce the right outcome. That’s an important physical skill that you can significantly develop by hitting the bag.
Also, it works the entire core effectively. Core muscles are responsible for controlling your body effectively and preventing unintentional movements of your limbs and spine. That way, you can perform all sorts of activities much better and avoid injuries.
It’s among the best body conditioning exercises!
Body conditioning exercises target your whole body, strengthening, sculpting, and toning your body simultaneously. Multi-type activity is often included, such as flexibility training, strength training, and resistance training. This helps you to develop power, coordination, and speed.
Hitting the punching bag makes your mind healthy too!
Fitness and strength are among the most apparent benefits of boxing. As a result, that will also benefit your mind, since you’ll feel better about yourself and that will give you more self-confidence. It gives you a chance to know yourself better, too.
Simple correlation and multiple reggression analyses revealed young boxers’ self-esteem was positively related to their personal and social responsibility. This finding results reinforce the view that people who appreciate themselves and have a sense of personal empowerment will improve their personal and social responsible behaviors.
Ağbuğa, Bülent. “Relationship between self-esteem and personal and social responsibility in young boxers.” Pamukkale Journal of Sport Sciences 5.2 (2014): 48–59.
As you see, the heavy bag workout results are numerous. But, here is a punching bag before after picture for motivation.
