Is punching the bag a good way to lose fat?

[Lunarr]

As compared to regular cardio like running?

[jpm101]

Yes, punching a heavy bag can be. Try applying interval training, like Tabata. 20 seconds hitting the bag, with a 10 second complete pause. And than back to 20 seconds, pause 10, 20 seconds again, etc. Try four 20 seconds cycles at first. Work you way up to 6 to 8 full cycles, 3 to 4 times a week. Can also combo hitting and kneeing the bag with interval workouts. Good luck.

[Lunarr]

Thanks ! Tried it one time-need to work on technique because it really is hard on the hands and wrists

[jpm101]

Correct, if not accustomed to hitting. Remembering to keep the fist lined up with the wrist and to throw a straight punch. And wear heavier weight gloves. Add wraps if you really need them. .

If ever into more serious blow striking: Some more experienced fighters (martial arts, club/street, etc)  will use the heel of the hands, rather than the closed fist, on a heavy bag. I know it's only a cardio exercise but you can develop more power, per inch, with the heels.  Some guys have trouble with the bones of their fist with too much heavy bag work. Even Pro fighters. Good Luck.

[dyslexic]

Learning the correct techniques for "punching" would be extremely helpful. Proper Alignment is vital.



http://www.fightingarts.com/reading/article.php?id=346

[Lunarr]

Good advice. Good article. Thanks!

[Agnostic007]

For cardio purposes, throw kicks in there too. They take a lot out of you with the energy you expend throwing them.

[jpm101]

We use to do punching and knee/leg movement  exercises in water for more all around resistance. Just as hard to bring the arm/leg back to the starting position in water, so double the resistance. Seem to work better in the ocean, rather than a swimming pool, because of the heavier water. In the ocean you also have to be concerned with body balance, never ending waves and all. Never had my self but some guy's have done punching, etc in downstream rivers. More total balance required. Any way you do it, a great workout and cardio booster. Of course, running in water is great football training for anyone. Or even loose sand. All cardio.

To some guy's here I might explain to keep the head above water while doing any of this. Not that anyone here might be considered stupid. But judging from some of the recent post, you got to wonder. Good Luck

SideBar: had a distance cousin in NZ, a Pro boxer, who did water resistance as part of his training.

[Montague]

To some guy's here I might explain to keep the head above water while doing any of this.

Dont give away the good stuff.

[dyslexic]

The colder the water, the more calories burned. If you don't  feel like moving, just sit in a bathtub full of ice water and see what happens. Your body will burn a shitload of calories just trying to stay warm.

I believe it's called "shivering"

[jpm101]

And for some guy's it's called shrinkage.

Actually I heard that the body sets up another layer of fat to protect it's self from extreme cold in the water. Swimmers tend to be smooth, no matter the water temp. Good Luck.

[oldtimer1]

I hit the bag for a couple of 3 minute rounds after a run.  It is really exhausting.  I haven't boxed in 25 years but anyone that has can testify that it's completely exhausting to go at it for 3 minutes.  

Use heavy bag gloves to hit the heavy bag.  You can get them from Ringside.com. Also watch some of these old crap bags in some gyms.  They should be thrown out because they are so hard.  Bags have a shelf life.  Punching a rock won't make you a better hitter but it will ruin your joints and hands.

[dyslexic]

If someone was hitting you in the head with a 70lb bag, it might be a good workout.