Yes, a real punch!
Many gyms across the country have some form of heavy bag or punching bag. Many of us ignore them either from nervousness or from not knowing how it could help us. If you are worried about using a bag in public, they are carried by most sporting good chains and priced affordably. Here are some benefits you should know.
If you have been using HIIT workouts in your exercise, adding a punching bag routine could be a perfect match. Constant foot movement along with throwing punches and kicks for timed intervals can elevate the heart rate and can also be combined with other exercises (jump rope, sit-ups, pushups, etc.) to form supersets.
If you have never done a routine that includes punches or kicks, you should know that these movements utilize the whole body. Punches can increase muscle tone in arms and shoulders while helping strengthen your abdominal and back muscles. Add movement around the bag. Your legs can also get an intense workout and will feel the burn after a solid session.
All of us have some form of stress that shows up in our lives from time to time. Hitting the heavy bag can not only be a great workout but also provide an outlet for releasing that stress. Using the punching bag intensely will also require you to focus on controlling your breathing and heart rate which can help calm your nerves and work to take out the frustration that has built up.
Just think, you can also get into boxing or kickboxing!