5 Boxing Bag Training Benefits

by DailyHealthPost

New and “improved” workout routines are constantly bombarding our TVs, magazines, radio stations, and other forms of media. However, sometimes it helps to stick to the classics in order to maintain a fit body and mind.

By implementing the boxing bag into your workout, you will be able to train your entire body simultaneously and still release any unwanted emotions life can pile up. This boxing bag routine is blind to age, weight, or experience and is great for newcomers. The pace is easily adjustable and the benefits can be seen from start to finish.

1. Ultimate Cardiovascular Workout

The constant movement required in boxing bag training helps keep heart rate up while also challenging your metabolism as pace and intensity increase or decrease. Testing your body by changing the routine will give the workout that much more of a reward. Be sure to put most of your effort into your punches rather than your kicks, since it is there that most of your body will be at work.

2. Strength Training

Kicking and punching are both key components of working out with a boxing bag, and they both benefit multiple parts of the body.

You build strength in your entire body, from your arms and chest, to your back and legs, whenever you start throwing punches. Don’t push yourself too hard when working out. It is important to build your endurance and not exhaust your muscles too aggressively.

3. Builds Coordination Skills

As Muhammad Ali said, “Fly like a butterfly, sting like a bee.” Boxing training keeps you light on your feet to build agility as you learn how to strategically throw punches and avoid hits. The coordination involved is both mental and instinctual. You will also be able to see increased balance while boxing due to the constant stepping and pivoting involved.

4. Improves Body Shape

This workout routine is a perfect way to find your natural shape. The repetitive movements and combination of cardio and muscle toning will work your body to reach its natural state and keep it there. Always use gloves when boxing – you wouldn’t want to get your body in shape at the risk of really hurting your hands.


5. Stress Reducer

It was no joke when we said that boxing could help keep your mind healthy. It is great at releasing the stress hormones that stack up at work and home, while also releasing a steady dose of endorphins.

Keep in mind that it is great to do a warm-up routine before attacking the boxing bag, such as jumping jacks or jogging in place, to get your body ready.

If you’re looking for a way to increase stamina or are simply trying to tone your body, utilizing the boxing bag workout will do the trick. It has been well loved by both men and women for many years, for obvious reasons. Remember, it is okay to take breaks between routines and let your body find its natural rhythm while boxing.

If you’re interested in seeing these benefits in your own life, give your local gym a call and ask for lessons. Already have? Tell us how using the boxing bag worked for you!


  • http://www.bodybuilding.com/fun/drobson111.htm
  • http://www.livestrong.com/article/131961-the-benefits-heavy-bag-workout/
  • http://www.expertboxing.com/boxing-training/bag-training/heavy-bag-workout
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