Compared to other calorie burning activities such as jogging a heavy bag workout can burn up to three times the calories in the same amount of time spent jogging. Keep in mind that the intensity level of your workout is what will determine your weight loss. Additionally, you will be ripping core muscles, building muscle, toning your entire body and transforming yourself into an explosive athlete.
Assuming you already have the appropriate exercise equipment, we'll discuss the best way to approach your heavy bag workout strategy to maximize the weight loss/fat burning benefit in the least amount of time. My next blog entry I'll offer guidelines to determining the equipment that is right for you.
Here are some ways to keep up the intensity level...
Break up your workout into rounds with a rest in between rounds. I use an APP called Boxing Timer Pro (costs $2.99)
not only for the heavy bag workout but for my suspension trainer exercises as it keeps me aware of the duration of the exercise and rest periods. One of the nice features of this APP is you can easily alter your round and rest duration as your conditioning improves. As a benchmark, a person in average condition should begin with a maximum of five two minute rounds with a one minute rest in between rounds. As you improve increase the duration of each round and decrease the rest period. When you are ready to take it the next level incorporate kicking techniques into your workout. There are many videos on the internet that will show you proper striking technique so if it feels awkward at first don't give up, that feeling will pass in a couple of weeks. You will know your technique is improving when you hear that all inspiring sweet cracking sound every time you execute a kick or punch properly.
Next, focus on your movement, distancing and timing. Throw combinations like: jab; right cross, left hook, right round house; then move, adjusting your angle and distance from the heavy bag each time. Practice the same combinations until they feel fluid as repetition will help to improve your technique and how you piece different combos together. Practice side to side movement all the while maintaining your fight stance. Your objective is to learn how to throw punches and kicks from any distance or angle.
TIP: Imagine a pole has been driven through the center of your hips vertically, this pole acts as a pivot. All techniques revolve around the pole and it forces all techniques to be thrown from the hip (where knock out power comes from). Keep your knees bent and stay on the balls of your feet.
Remember, my next blog post will discuss the equipment such as bags, glove, wraps, and heavy bag mounting systems. Until then, stay active! We invite you to share your comments and experiences.
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