Is punching a punching bag a good workout?
Did you know that when taking part in a punchbag workout, you can burn more than 500 calories in an hour? Not just ideal for boxing professionals, a punchbag offers a great addition to fitness routines for people of all ages and ability levels.
At Sports Maxx, we often praise the benefits of boxing as it has many benefits that exceed just being a dynamic artist in the ring. The boxing association in England is affiliated with over 980 clubs and 23,000 members. The phrase ‘boxing’ is also searched more than 200,000 times each month, showcasing that we can’t get enough of this high-intensity sport in the UK.
But you don’t have to be a sparring pro to reap the punchbag session’s benefits. Let’s explore the benefits of this fun and fiery workout style together to understand just how good of a workout a punchbag offers.
What are the benefits of exercising with a punchbag?
Whether you want to unleash your inner Rocky or want to mix up your dull workout sessions, a punchbag offers lots of positives. The possibilities are plentiful, with a selection of different punchbags available for several workout needs.
Boxing as a sport is one that is steeped in tradition and history, with many people choosing to dedicate their entire lives to competing in and out of the ring. Huge icons in the sport have shaped the sporting world even outside of boxing, with the highest-paid boxer, Floyd Mayweather being worth more than $560 million!
So why do so many people want to be involved in boxing? It’s because the training elements offer amazing fitness benefits. By using a punchbag as part of a workout routine, you will benefit from:
- Stress reduction – High-intensity workouts are a brilliant way of releasing endorphins and reducing stress levels. Being able to live a more positive life with bringing a whole array of other health benefits. All workouts release these happy hormones but using a punchbag is a faster-paced exercise which means you achieve the intended results much more quickly. It is also incredibly fun, so how would you not feel more positive and less stressed after spending an hour releasing your inner boxing professional!?
- Improve balance and coordination – The hand-eye coordination and fast footwork that is needed to keep up with a swinging punch bag mean considerable benefits to the overall balance. Boxing is a sport that is used within rehabilitation care for many conditions, including Parkinson’s disease. Being able to move quickly and judge the movements of the bag means a natural improvement in coordination and movement. In terms of a workout, anything that gets your heart rate going is sure to bring many other benefits.
- Build muscle strength and definition – Boxing with a punchbag provides a whole-body workout which benefits all muscles. The advantages are undeniable, from the power needed to push through a powerful punch to the calf strength needed to move around dynamically. This is also why people tend to use a punchbag as part of a training plan, even if they are not planning on taking on boxing as a sport.
- Enhance movement and control – As well as improving coordination, being able to move in a more controlled manner is a big benefit. Boxing requires self-control combined with strategy, so incorporating a punchbag session into your workout routines means you can apply these skills to other sports or just reap the rewards for wider life.
- Burn fat and calories – One of the biggest reasons that some people work out is to burn calories to lose or maintain weight. For someone who weighs 180lbs, an hour of boxing could see them burn more than 600 calories. This now only represents impressive results that can be gained, but when combined with all of the other benefits, it shows how much value this piece of sporting equipment can add to someone’s life.
- Improve mental health and clarity – As well as reducing stress, overall mental health stands to be improved when using a punchbag. Boxing has long been associated with improving mental health and is also credited with improving confidence. We love nothing more than being present in the moment, with nothing other than the punchbag and some determination being around. Boxing requires complete mind and body concentration, so it is one of the only sports which allows the mind to be shut off from the outside world as so many different facets of the brain are needed to take part in this dynamic activity.
How often should you train with a punchbag?
One of the things that we love about punchbag training is that you can tailor it to suit your needs. It is generally recommended that, to begin with, a punching session is incorporated into routines once a week. This is because the workout is very physically demanding so it is important to take the proper time to recover before hitting the gym again. Pushing yourself when you are not on top form can also result in injury or the sessions becoming unenjoyable.
Once you are at a better fitness level, you can train as much as you like, being sure to pace yourself and not exceed your abilities. As with any sport, the more time you put in, the more you will gain. You can also change the weight of your punchbag to mix up the workouts that you are undertaking if you want to practice on more days but not cause yourself an injury.
You can also train with different forms of punchbags if you want to benefit from using this boxing accessory but in different ways throughout your week.
A body bag is great for whole-body workouts if you are used to sparring with another person. The dynamic movements and top-weighted designs mean you can also practice uppercuts for shoulder and arm-focused workouts. The same can be said for Maize bags, which focus on the upper body for arm workout days. For a more balanced body workout that you can put more leg strength into, a straight punchbag offers a great solution.
What should I fill my punchbag with?
Knowing what to fill your punchbag with is essential for tailoring your workout.
For lightweight or easier workout routines, you should use cloths or fabrics to pack out your punchbag. This offers a lighter swing, and less intense punches are required to get the bag moving. This does not mean moving around less but instead provides less impact on arms and shoulders if you are just starting on your fitness journey. Using a punchbag in this way is also a good method to adopt if you are going to be incorporating other using fitness techniques into one session.
For heavyweight routines in which you want some extra force and power, use items such as sand or sawdust to fill your punchbag. This will mean you need to hit harder to get the dynamic movement going that a punchbag offers. Perfect for solely punchbag-focused routines or those with a much higher level of strength, you can also amend the amount of filling to record your own fitness gains better.
The beauty of being able to fill your punchbag with different items if that you can choose the type of workout routine that you want. If you are mixing it up and incorporating other things, then choose a lighter option. Or, for more challenging sessions, go full-on with the heavy fillings. This means you can invest in one piece of sporting equipment and use it in many ways.
Where can I put a punchbag?
Punchbags can be either hung or used freestanding, depending on your available space. Industrial strength boxing brackets and hooks can be used to secure punchbags to ceilings, brick walls, and beams. Alternatively, if you have lots of space to work with, freestanding punchbags can be used if you have enough space to move safely around it.
With both options, you will need to allow enough space for a healthy swing and ensure that you will not encounter anything when you move around. Using a punchbag within a workout routine provides the best results when you can properly get into the rhythm of moving around. You mustn’t limit your potential by not having enough space to workout.
Are you convinced of the benefits of punchbag workout routines?
At Sports Maxx, we specialise in helping people be at their best. Boxing is a brilliant sport, and our equipment does do this activity justice. By only providing the BEST selection of punchbags, your punchbag workout will help you achieve the results you deserve. We think a boxing workout can only be as good as the tools you have to work with. Investing in a quality punchbag means you will have a piece of full-body workout equipment for many years to come.
Our collection has been chosen by experts to help you always feel your best. We also provide boxing protective equipment, boxing gloves, and boxing apparel so that you can get set up like a pro.
