Speedbag/Heavy Bag for cardio?

[Arith]

Hi guys. What is your opinion of using speedbag and heavybag work as a cardio workout? Can this take the place of running on occassion? I have a 100lb heavybag and a speedbag in my basement and love using both. I do 2-3 min rounds on the heavybag with 1 min breaks in between and im sweating and breathing real hard when im done. Ive just gotten into using the speedbag and enjoy it too. I was also thinking of purchasing a slipbag (double end bag) for a change of pace. Any opinions? Is this a good way of getting cardio? I make sure im using footwork constantly, slipping and moving and all that. Thanks guys.

[ballast]

I think it is an exceptional form of cardio.If you are already doing rounds, then you are on the right track.Try to build up to 5 3-minute rounds with only 30 seconds of rest between each round on both the heavy bag and the speed bag.

You can also start integrating active rest into the periods between rounds whether they are 30 or 60 seconds.Instead of resting completely, do a set of lunges or jumping jacks between rounds.This will definitely increase the intensity of your workouts.

Boxing trainer Ross Enamait has highly advocated the use of punch-out drills for improving conditioning.For these, you would use just the jab and straight rear hand aka the 1-2.Throw the 1-2 as fast and as hard as you can for 30 seconds, rest between 30-60 seconds (depending on your recovery ability) and repeat for up to 10 intervals each.These are fantastic drills.They make a great workout for when you are short on time or just want to add a little something to your heavy bag work.

I'm not too big a fan of the double-end bag, but it is effective for hand-eye coordination and defensive work.

[Arith]

Thanks! Ive been training in Mixed Martial Arts since April with Straight Blast Gym in the Chicago Area and really love it. I purchased the bags shortly after i began and really enjoy the workouts i get on them. I use Bas Rutten's Mixed Martial Arts Workout CD's when hitting the heavy bag. He calls out combo's and kicks/knees for either 2min or 3 min rounds with 1 min rest periods. Its a b-tch but a lot of fun. The speedbag i just got for Christmas and havent been able to do too much work on it. I purchased the speedbag bible and im trying to get use to the techniques. The slipbag looked like it might be fun and just a change of pace thing. Its also relatively inexpensive. Thanks for the info

[haugenj]

ARITH
I'm just getting back into the boxing/cardio workouts, also. another good drill for the heavy bag is the progressive or pyramid punching. Start with jab-cross, 2 punches. Then jab-cross-jab-cross, 4 punches. Then j-c-j-c-j-c, 6 punches. Get the idea? Go up to 12 punches then down again. Also work in your hooks for variety. do this for 2 or 3 minute rounds - excellent workout that keeps your mind on the counting and off of how fast you heart is pounding.

Speedbag - in my opinion, it will never give you a good cardio workout, just hand eye coordination. It is good to work it into a circuit training routine. After working the heavy bag, double ended bag, push-ups or other arm excecises, you'll notice how hard it is to keep your hands up and in rhythm for the speed bag.