Some workouts are tedious to do and you have to drag yourself to do it to burn calories and have that dream physique. Not with speed bag punching.
With speed bag punching, you can burn many calories and you wouldn’t even notice because you are having fun. You can get very effective results from brief but regular training sessions with punching speed bags, making this an excellent approach to get your exercise in.
Here are some of the speed bags we are going to look at:
Speed Bags – Video Review on our YouTube Channel
How many calories can you burn punching the speed bag? That’s what we wanted to figure out:
Here’s some details on the best speed bag size.
Why should you punch the speed bag for fitness?
Whatever your reasons are for punching a speed bag, be it for training, tone your physique, burn calories, or just for fun, a speed bag can actually provide numerous benefits you never thought it would. 1. Good Cardio Doing cardio exercises can benefit the heart and other organs like the skin, pancreas, lungs, and even the brain and joints. It can also help boost your mood, alleviates stress, and helps you sleep faster. Punching a speed bag is great cardio and an upper-body exercise. 2. It helps tone your body and reduce weight Admit it or not, this is the reason most of us workout. The good thing about it is that we also gain strength and endurance while we get those toned muscles and slender bodies. 3. Builds and Improves Coordination Speed bag comes to you at high speed and should be hit at the right time. This requires practice every day. Spending a long time on training will help you develop hand and eye coordination. 4. Timing and Accuracy Timing is a skill, and you can develop it with regular practice as you continuously hit a speed bag. It can also improve your accuracy and can give you confidence using both your hands. 5. Fast Workout You can do different variations but even if you punch a speed bag for three minutes, you can burn around 50 calories or even more, depending on your movement around the platform. 6. Speed Speed is power and with continuous training, you can develop speed because your reflexes will get quicker to keep up with the speed bag.
What equipment do you need to punch the speed bag?
A speed bag alone wouldn’t do the trick. It would help if you had some equipment to make it work. The first thing that you need to punch a speed bag is a platform.
A platform is where you hang your speed bag to make your training appealing and pleasant. You can also install it to a wall or a ceiling (but that means you have to make a hole), but using a platform is so much easier. You will also need a swivel which will allow the bag to swing back and forth when you strike it. Checking and testing the materials and motion is important when choosing the right swivel. Last but not the least, of course, you need a speed bag. Speed bags come in different sizes and the one you will choose will depend on what level you are in terms of boxing and what you want to achieve.
If you are just starting, a larger bag will be a good start. As you develop your skill and learn more techniques, a smaller and more challenging target will be your next aim. A smaller bag promotes greater hand speed and requires greater focus. Switching between various sizes of speed bags will help you to be more adaptable as it drives you to change-up the amount of force you have to use to keep the bag moving.
How many calories does punching the speed bag burn?
A lot! On average, you will burn around 49 calories punching a speed bag for three minutes. But it can go up depending on the size of your speed bag, its weight, your speed and power while punching, and your movement around the platform.
I tried punching a 7″ x 10″ Title Boxing Super Speed Bag. This one is on the heavy and big side, which required more work. I burned 61 calories, 75% of which was at a heart rate zone 5. I also tried the 4″ x 7″ Title Boxing Super Speed Bag, which is the smallest size giving you less resistance. I burned 55 calories with this bag. I also tried my favorite bag, the 5″ x 8″ Title Boxing Super Speed Bag, and burned 58 calories at a fast pace for three minutes. You can do different variations to make it more fun and do longer to burn even more calories.
What kinds of Speed Bags are available (Different Sizes)
Different sizes of speed bags are available to meet your training needs and goals. It is crucial to know the right one for you because you don’t want to be punching a small speed bag if you are new to boxing. Title Boxing Super Speed Bag, Green, 4″ x 7″ This is the smallest of all the Title Boxing Super Speed Bags. It lacks weight so it feels like you are punching nothing and gives you less resistance. It is too small, and you need exact precision when using it. It does not have the classic teardrop, and you have to have control when using it. Title Boxing Super Speed Bag, Yellow, 5″ x 8″ 5″ x 8″ is bigger but still lightweight and demands accuracy. Doing fist roll with it is fun because you can do faster punches. It can be a better way to maintain longevity in training and feels like less wear and tear on joints as less force is required. Title Boxing Super Speed Bag, Red, 6″ x 9″ 9″ x 6″ has enough weight to give you some resistance. It has the right blend of size and weight. The short-range of movement means the bag will bounce instantly, asking you to time your hits respectively. You don’t have to put so much power when using this bag, and it is also not too small for a target. Title Boxing Super Speed Bag, Black, 7″ x 10″ 6″ x 9″ and provides a bigger target and a good beginner size. It is heavy making you work slower, but it has a longer arc that provides you a good muscular workout. It moves slow enough so you can focus on your technique and get enough time to get into position. If you want to work on your punching power, this is the right bag for you. Title Boxing Super Speed Bag, Yellow/Black, 8″ x 11″ 8″ x 11″ is big and heavy and will make you work even slower than 7″ x 10″. The arc is longer and takes more force to change the direction of the bag. The good thing about a big bag is it allows you to achieve the technique and the rhythm to prepare you for a smaller bag. Title Boxing Super Speed Bag, Blue, 10″ x 12″ 10″ x 12″ is the biggest and will make you work the hardest. If you are just starting, getting a bigger speed bag is a good idea because it is easier to hit. But since it is heavier, it demands more strength and more muscle work to keep it rolling.
Best Speed Bags for Fitness – In Summary
Punching a speed bag is a fun workout that can benefit you in many ways. It can burn many calories in just a few minutes of punching it. It provides good cardio, helps tone your body, reduces weight, builds and improves coordination, a fast workout, and improves your timing, accuracy, and speed. The best speed bag for fitness depends on your level of training as well as your fitness goal. If you are a beginner, a bigger bag will be suitable for you.
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