Always wrap your hands and wear boxing gloves when striking a heavy bag.
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Boxing is a versatile sport that can challenge your body in a variety of ways. Punching the heavy bag at the gym is an effective way to burn calories, but only if you keep up a consistent pace throughout your workout. Throwing a few punches for fun and resting won't get the job done. Work at a pace that fits your experience and fitness level, then gradually ramp up the intensity to trim fat around your belly and entire body.
Targeted Fat Loss
Before you jump into any workout designed to trim belly fat, consider what your fitness goals are. Trimming belly fat alone should not be the overall goal of your workout routine. Instead, you want to lose weight and promote a healthier body and physique, no matter where the fat comes off. When you train, your metabolism burns calories, but you can't choose where the fat comes off -- instead, you will see fat diminishing all over your body, including the belly.
Heavy Bag Weight Loss
Depending on your weight and overall level of fitness, boxing can be an extremely effective means of burning calories and toning muscle fiber. A 155-pound person punching a bag can burn around 422 calories per hour, according to NutriStrategy statistics. Still, the number of calories you burn depends largely on the pace you keep up, which is difficult to quantify. Additionally, punching a heavy bag should allow you to burn more calories than a speed bag or a smaller piece of equipment, since the added weight of the bag will add more resistance to your strikes.
If you're new to a heavy bag boxing workout, you want to start out at a moderate pace. Structure your workout into timed rounds and throw basic punches, such as jabs, crosses, hooks and uppercuts. Don't try to get too fancy. A common workout for a beginning amateur boxer might be to do three or four two-minute rounds on the heavy bag with one minute of rest between rounds.
When it comes time to intensify your heavy bag workout, some trainers might recommend increasing the length of your rounds on the bag, but this isn't always the best idea. Although you'll hit the bag for a longer period of time, people sometimes slow their pace to make up for the longer duration of the workout. If you want to intensify your heavy bag workout, simply increase the number of punches you throw in the same period of time.