The constant ways to improve health makes the fitness industry take new steps towards having a better life. This not only adds to the health benefits you get but also gives you a variety of exercise choices. For example, punching bags are primarily used to train boxing, but there are many gyms that have this as a piece of equipment. Here, we will look into the benefits of punching bag and why you need to use it.
Punching bags are stuffed with vinyl or leather scarps that make them weigh anywhere between 40 and 100 pounds. Apart from boxers, fitness enthusiast also considers this as a great tool because it adds strength and stamina.
One of the benefits of using a punching bag is that it is a piece of simple equipment that gives amazing benefits. From offering full-body workout to sharpening defense skills, it gives your body the kind of kick it needs. The benefits of punching bag include making your body muscular. It is time you consider adding this piece of equipment to your home or gym setting.
Health benefits of punching bag
Punching bags have been equipment that has shaped many legends. It is not just about how well they are or was in the sport, but how it enhanced their fitness levels. The heavy bag comes with a variety of health benefits that many gyms acknowledge today. Check out the main benefits that will make you consider this equipment as a great exercise tool:
1. Improve aerobic fitness
Boxers need to follow aerobic exercises while punching the bag. The act of moving around the bag (or the opponent) is a part of aerobics. You need to continuously change your body position and it put your body in challenges of the cardiorespiratory system.
When you throw punches for two minutes and sustain high intensity, it adds to the aerobic dimension and offers workout benefits. For improving your capacity, you need to increase the punch time, and that adds to your benefits.
2. Enhance coordination and core stability
When you stay on your toes and keep shifting the weight from one foot to another, it will enhance core stability. The exercise also makes you punch, throw, and coordinate. Maintaining great coordination and balance with good posture tones your core. It also offers support to the body and prevents a sudden move that can hurt you.
3. Improves power
A punching bag will allow you to take the benefits of punching power as it focuses on building muscles. It is an amazing exercise for strength training and also fun to learn.
4. Endurance and stamina goes high
As heavy bag training is an aerobic workout, it enhances heart rate, oxygen circulation, and keeps you energized. The process makes your heart and lungs healthy and strong. When you make your lungs and heart work hard to supply oxygen all through the body, the direct effects go onto endurance and stamina.
5. Improves the strength of the upper body
When you punch a bag constantly, it enhances the strength of your upper body. It will make you move faster and absorb punches without hurting yourself.
6. Builds stronger ligaments and bones
Boxing bag workouts enhance bone strength and reduce the chances of osteoporosis. The ligaments become stronger while working against resistance.
7. Teaches you self defense
When you punch a bag, you visualize it like your opponent. It will not be able to hit you back so the best way of practicing self-defense is through several punches. Once you’re ready to hit someone as attacked, you will be able to fight back mentally.
8. Confidence and self-esteem
Heavy bag workout builds your confidence and develops a boxing technique that a person uses to respond when needed. This can be inside or outside the boxing ring.
9. Fights stress
When you hit the bag, it releases negative stress from your body. It is aggressive and exhausting physically, but gives you a happier mental health. It plays with your concentration and makes your mind healthier.
Boxing makes your body fight toxins that build up over time and increase stress. Once you start exercising, it works on your immune system. Your body releases endorphins that are a natural chemical that elevates mood and fights depression, pain, and ache that you feel after exercising.
10. Helps you lose weight
When you’re doing aerobic exercises regularly, it makes you burn lots of calories and promotes weight loss. Training for around one hour of punching can make you lose 500 calories. Since you hit the equipment constantly, it makes you tone your muscles and strengthens you. It also improves overall lean muscle mass and cuts down on visceral fat.
When the percentage of fat in your body drops, it reduces the chances of health issues, diabetes, or heart diseases. It helps you build lean muscles, enhances metabolic rate, and burns calories to the optimum level.
11. Tones and shapes your body
The benefits of punching bags starts showing soon because it is a form of intense cardio. It works on your shoulders, back, and biceps. It makes your body strip and reveals underlying muscles. It enhances physique and cuts out extra fat and shapes them into muscles.
Buying a punching bag is cost effective as it doesn’t need a gym equipment. You only need a bag, gloves, and shoes. You also need a flat surface that helps you stay on your toes and enough space that allows the bag to swing. When you compare this equipment to other gym equipment, the cost will seem much less.
There are different types of punching bags depending on quality, brand, and weight. An average amount you will spend for it is $150 only.
What muscles do punching bags work on?
It is essential to under benefits of punching bags by the ways it works on your body. This equipment will work on your arms, chest, shoulder, waist, and back. It generates power all through the upperbody and also involves your legs.
When you do hooks and uppercuts, you need arm strength and put pressure on the back. It makes you push straight and enhance strength in shoulders and chest. For building muscle mass, you have to know different types of workouts possible with the punching bag. Also, all of these make you realize that this equipment makes your full-body workout.