Are Punchbags Good for Cardio?

Are Punchbags Good for Cardio?

Are Punchbags Good for Cardio?

Working out with a punching bag is a great form of exercise. It works on both the mind and body as using a heavy bag can almost instantly lessen your stress levels. Other workouts cannot do this in the same way.

In just a few weeks of training with a boxing bag, everyone including beginners are able to see just how effective of a workout it can prove to be. Not only will your strength increase but overall your body will become more toned.

For people of all ages, from adults down to children, boxing can be a great way to exercise because as previously stated it can have an amazing effect not only on your physical health but your mental health too.

Just like it is suitable for people of all ages it is also suited to people of different abilities. If you are a beginner, trying to figure out how to get started can be the main problem. It can feel overwhelming and confusing with all the different types and weights of bags but that’s where we come in, we are here to help you with that.

Making sure that you choose the correct punching bag for you is important. You need to make sure you take a few different aspects into consideration such as; your height, your weight, your age and your physical abilities.

When you are choosing a bag you should also take into consideration what it is that you are trying to achieve in the long run. Is it overall fitness or are you focused on something specific like cardio?

What Are the Benefits of Using a Punching Bag?

As we have said there are many physical and mental health benefits to using a punching bag but what exactly are they?

  • Cardiovascular Health: Punching a bag is a high-intensity workout that can improve your cardiovascular health by increasing your heart rate and blood flow.
  • Burn Fat: Using a punching bag can burn fat in a lot of excellent ways, and this is something that adds to the amazing health benefits associated with it.
  • Muscle Tone: Punching bags can help tone your muscles, especially your arms, shoulders, and core.
  • Stress Relief: Punching bags are a great way to relieve stress and tension. Hitting the bag can help release endorphins, which can improve your mood and reduce stress.
  • Coordination and Balance: Punching bags can improve your coordination and balance by requiring you to move quickly and maintain your balance.
  • Self-Defence Skills: Punching bags can help improve your self-defence skills by allowing you to practise punches, kicks, and other techniques in a safe and controlled environment.

Types of Punching Bags

There are a few different types of punching bags and they all have their own benefits. Choosing the correct one is important especially s a beginner. The most common types of punching bags are the following:

  • Body Bags are accurately named as they most resemble a human body in appearance and are used for improving the accuracy of shots
  • Freestanding Bags are great for cardio as they’re large, heavy bags that allow for powerful strikes
  • Wrecking Bags are shorter hanging bags that are great for improving footwork and agility as you need to manoeuvre the swinging ball
  • Speedballs, or speed bags, are great for endurance too, but also help quicken shots and improve hand-eye coordination
  • Straight Bags, also known as heavy bags, are large hanging bags that are great for increasing powerful punches and kicks, as well as improving endurance.

Training Tips for Using a Punching Bag

Knowing how you should properly train with a punching bag is essential, you will not improve the way you want to if you don’t. Below are some tips that should help:

  1. Warm-up – Make sure that before you even go near a punching bag you warm your body up properly. This will reduce your chance of getting injured and will overall improve your whole performance.
  2. Focus on Technique – Pay attention to your technique whilst you are training. Don’t just hit the bag make sure you are using the proper technique by watching your punching form, your stance and your footwork.
  3. Vary Your Punching – Keep variety in your punching techniques, make sure that you are challenging yourself. Try doing uppercuts, hooks, jabs and straight punches as these will all help to work on different muscle groups helping you to improve overall.
  4. Use a Timer – Make sure you know how long you are training for. Set a timer and start with shorter sessions gradually building up to longer sessions as you develop your endurance.
  5. Rest Periods – Take proper breaks regularly throughout your session so that you do not overexert yourself and your muscles can recover.
  6. Incorporate Other Exercises – If you want to do the most to improve all around then you should try and work other types of exercise into your training. This could include cardio, weightlifting and stretching.

What Is the Best Punching Bag to Buy for Beginners?

When you are choosing what punching bag you want as a beginner it is vital that you do not opt for something too heavy or difficult for you first. Do not make yourself want to quit just as you are getting started.

A straight heavy punching bag is believed to be one of the best for a beginner. It is an excellent choice if you want to improve your footwork, hand-eye coordination, boxing technique and become more cardiovascularly fit and agile. On top of this, they are a great tool for getting stronger, developing your power and if nothing else it is a fantastic form of stress relief.

Another great choice for a beginner can be water-filled bags. Using a bag filled with water can be beneficial for a couple of reasons.

Firstly they provide a good amount of resistance and are less solid than sand so should be easier for beginners. Sand is more comfortable but you should build up to this so that you can challenge yourself.

Take a look at our punching bags for an idea of prices and if you are a more advanced boxer already take a look at what we think is the best punch bag to buy.

Are punching bags good for cardio?

Training with a punching bag is certainly a great workout as we have seen there are so many benefits to each and every different bag and depending on what you want to work on you can choose the right one for the job.

Punching bags are good for improving many things and cardio is at the top of that list. They are not however good for things like building muscle so using a bag to try and achieve this likely will not work. It will as previously stated vastly improve your cardio though and therefore your stamina and endurance too.

Should you wear gloves to use a punching bag?

There is debate around this as some feel that gloves are vital for proper technique and safety others argue that they are not always necessary. The answer to this is that it simply depends on what you are doing. Make sure you research what you are doing first so that you can have all the answers and won’t injure yourself in any way and you will know wholeheartedly whether or not you should be wearing gloves.

Sports Maxx

We hope we have provided the answers to your question ‘Are punch bags good for cardio?’

A family-run business established in 2000, Sports Maxx is the UK’s top boxing equipment supplier. Find out more about Sports Maxx by visiting our website here.

Have a look at our collections such as ​quality punch bags, ​kids punching bag essentials and junior punch bags.

We sell a variety of products for your training needs, from adult punch bags, boxing gloves and hand wraps, to Speedballs and protective gear.

Follow Sports Maxx on Facebook and Instagram.

Read more articles on our blog here such as; ‘Do Punching Bags Make You Hit Harder?’ and ‘Should I Wear Gloves for Punching Bag?

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