I have had a few speed bags over the years and have enjoyed training with them off and on for speed, accuracy, and to maintain muscle tone. But as someone who generally hates cardio, but often needs to drop a few pounds, I wondered, could I just use speed bag training for cardio? Take a glance at anyone who hits a speed bag regularly and you will notice that they are usually in really great shape. The many benefits of hitting a speed bag will appeal to anybody who wants to increase their rhythm, self-defense skills, maybe have slightly bigger arms, and get in generally better shape. It looks like fun, and it sure is loud, but is it good for Cardio? We know it looks cool, but will the speed bag be effective at burning fat? In a word… yes.
So, is speed bag training good for cardio? Speed bag training will burn calories at a rate of around 500-600 per hour for a 180 lb male, or 300-400 for a 125 lb female (if you weigh more, you’ll burn more). This is a very respectable burn rate for an upper body cardio exercise. While probably less effective for cardio than running, or jogging; but I’d dare to say it’s more exciting than staring at the display on a treadmill for half an hour. Speed bag training works the arms, shoulders, and core muscles, and is very beneficial for striking accuracy and timing. Hitting a speed bag requires holding your arms up in front of your face for at least a few minutes for a set while throwing punches at a consistent pace. This type of exercise therefore builds shoulder and arm strength and will help grow muscle.
With the right intensity, speed bag training also keeps your heart rate elevated for the duration of the workout and some time afterwards, making it a respectable fat burning endeavor; and, like most forms of cardio, speedbag training can be done at varied levels of intensity to help reach your fat loss or fitness goals. There are a ton of ways you can switch it up to use it to fulfill various needs.
Why should I hit a speed bag?
There are many different approaches to training with a speed bag, and each can have its place in your training. To some extent, different training reaps different benefits. Harder, and faster punching necessitates a shorter training duration but will promote more muscle growth. You will find you get an incredible pump from hitting the speed bag, and it always makes me feel very anabolic. It feels great!
To kick the fat/calorie burning into overdrive you can combine your speed bag work with jump rope, burpees, squats, etc. You can vary your intensity to keep your heartrate in your target zone. Non-stop, anything goes, 30 min workouts; slowly paced 5 minutes sets with 1 minute rest; all-out one minute sets with longer rest intervals. You may even do, say 100 punches per arm per set. As long as you hit the speed bag for a good while, and keep your heartrate up, you will burn calories, and fat. When compared to other types of cardio, speed bag training offers a number of other benefits.
Besides burning fat, what are some benefits of speed bag training?
Muscle.
You can gain some muscle. When throwing a punch and hitting the speed bag there is an explosive contraction in the triceps and deltoids. Also, the biceps is worked by “catching” the punch, and the midsection and legs are worked to a much lesser degree.
There is some amount of resistance provided by the bag, but it is very little. It is definitely enough to build some muscle, which is more than can be said for the vast majority of cardiovascular exercises. You will find you get an incredible pump from hitting the speed bag, and it always makes me feel very anabolic. It feels great.
Accuracy.
Accuracy, and the obvious one, SPEED! I am not in any way condoning being a meathead, but if you absolutely have to throw a punch it’s best to hit your intended target! But seriously, if you’re the kind of person who likes to hit the heavy bag now and then, you will definitely appreciate the accuracy that you will gain – particularly with your weaker hand.
Hand-eye coordination.
You will see an improvement in your balance and coordination, at least within the task of hitting the speed bag. Once you have really nailed down your technique, you will see a difference. The mind learns to predict when, and where, the ball will bounce back to and anticipates it on the musculoskeletal level. It becomes almost instinctive. Part of this is due to the rhythm of this type of training, which is a central component.
Rhythm.
Rhythm is very important and useful in a wide number of endeavors.Your timing is crucial to successfully hitting the bag repeatedly, and you’ll feel very good about yourself once you’ve mastered the basics. I’ve found that the loud, droning sound of the speed bag is almost therapeutic.
I’ve always thought that anybody with some musical inclination would have a somewhat easier time learning to hit a speed bag. It is quite a loud activity, so it’s good for drowning out, or annoying, noisy neighbors!
If you have sensitive hands…
The speedbag is very different from a heavy bag or other striking bag. It is simply a ball filled with air, no hard fillers. This means that there is very little impact on the small bones in the hands. It is much easier on your wrists than some of these other pieces of training equipment.
Can anybody hit a speed bag?
To someone who’s never trained with the speedbag it looks extremely difficult. The speed with which the bag bounces back and forth is intimidating to a newcomer. However, hitting the speed bag is actually relatively simple and the basic technique can be learned in a matter of minutes by pretty much anybody with two good hands and a basic sense of rhythm. Although, to be fair, two hands aren’t even really necessary – just one will do the trick! Just start slow, and gradually build up speed.
You don’t have to be a boxer or some kind of MMA hot shot either. Men, women, children, and adolescents; old or young, fat or thin. No matter what age or gender, most healthy people can benefit from hitting a speed bag! The standard speed bag apparatus is adjustable for height and should be positioned at, or just above head height.
Will speed bag training turn me into a great fighter?
Being a professional or even proficient fighter requires lots of varied types of training. Heavy bag, speed bag, pad training, lots of instruction, and a whole lot of sparring. Not to mention, all the conditioning and dieting which goes into being a top-level fighter. However, the rhythm, timing, and accuracy will help anyone land more punches when facing an opponent in a fight.
I am nowhere close to being a trained fighter, but hitting the speed bag does give me some sense of confidence. As most people know, confidence can go a long way in preventing a situation in which fighting skills are necessary in the first place.
Where can I find a speed bag?
You can find a speed bag in boxing gyms, and sometimes regular gyms will have them too. You can find them for sale at sporting good stores, as well as a number of online retailers including Amazon.
If you are on a very tight budget, you can simply purchase a swivel, and a bag. Attach them to a sturdy piece of plywood and mount it to a basement or garage ceiling. It will need to be very securely attached otherwise the vibration could loosen it, and / or the action won’t be fast enough.
Depending on your level of experience, you will probably want to start with a larger bag. The smaller bags are for those who are more experienced in speed bag training. These will bounce back much faster and are more challenging to strike. there are also a number of different swivels which provide better multi-directional action. However, I would recommend starting with a basic starter set which will include a swivel and a larger sized bag.
How much do speed bags cost?
Although this may seem like an expensive piece of equipment, the entry level kits are pretty inexpensive. A basic, entry-level speed bag with wall mount will cost between $50 and $70. Of course, there are many different variations of speed bag and accompanying platforms and you can spend far more if you like. Some will attach to a door frame, or need to be screwed into the studs in the wall.
There are even some free standing frames which hold a speed bag platform. Unless they are bolted down to the floor very tight, I’d stay away from these. I used to have one which held a heavy bag on one side and a speed bag on the other. The heavy bag was great, but even with weights on the frame it was not rigid enough for the speed bag to bounce back properly. I would avoid these pieces of apparatus, but I have not tested them all and I’m sure there are some which work great.
Do I still need to run?
So basically, you can get a great workout in by hitting a speed bag but you will probably want to supplement with some other forms of cardio and resistance training. It will build a little muscle and definitely help you tone up and burn a few calories along the way. However, if you want to get significantly more muscular you will need to lift weights, and if you want to get very lean very fast you will probably want to do some other cardio that involves the larger muscles in the lower body.
Of course, the most important factor is getting your diet in order. You can work out all day long, but if you follow it up with soda, chips, and candy, you probably won’t get the body you want!
Legs?
Don’t forget that in your training you should never overlook legs! Remember, you have twice as much muscle below the waist as you do above it. You don’t want to be that guy with the big arms and skinny legs. It just looks ridiculous. You will also find that you lack the functional strength that somebody with a more balanced physique will have. Also, training legs will burn more calories because they are much larger muscle group. Not only that, but training legs will help you have a more favorable hormonal profile.
When you train legs, you get a growth hormone and testosterone boost which will result in a better muscle to fat ratio. Many fitness experts say that, for good aesthetics, your arms, calves, and neck should be approximately the same circumference in men. I would have to agree that this would result in a balanced look, but that’s another article.
How often should I train with a speed bag?
Hitting a speed bag does not require as much recovery time as, say, lifting weights or running. Yet it is still a great workout. Unless you’re really killing it, daily use is fine. Even multiple times a day is probably okay. For those not looking to really over do it, two or three times a week is probably fine. Any regular use will definitely have effects that you can see and feel.
Remember to protect your hands. This is especially important if you plan on hitting the speed bag more than two or three times a week. The bag is filled with air and is not hard on the hands like a heavy bag. So, gloves are not usually necessary. Nonetheless, if you train for more than an hour or so per week some cuts may develop on your hands. If you see the skin on the hands wearing thin, you may want to wear some light gloves. Finding a pair that is smooth and soft is preferable. Some trainees use weightlifting gloves, and many use wraps.
So… get started!
Yes, the speed bag is a useful, fun tool for cardio. It will help you add a little muscle to the “guns” and shoulders, improve coordination, rhythm, balance, accuracy, and looks cool. All while burning a good number of calories yet being far more fun than some alternatives. I’d recommend alternating 2-3 min steady paced sets with jump rope for cardio. Probably do 5 – 10 sets total. Or, 1 min all-out sets with pushups or bodyweight squats for increased muscle. Also, 5 – 10 sets. Learn the technique (it’s easy), start slow (speed will come before long), enjoy the pump. Have fun!
