heavy bag workout a good substitute for running?

[warriorsingh86]

hey I have an everlast punching bag, I work out on it all the time 4 times a week in the mornings, I was just wondering can you reap the same benefits of fat loss that you get from running, by doing cardio workouts onthe bag?? cuz I got a little fat on my chest and stomach area I want to shed through heavy bag workouts AND toughen my knuckles up at the same time. Someone told me it only helps you lose fat from your shoulders,chest and arms and not from your stomach area is it true?

[georgie]

use footworking , evading and slipping all while throwing straights, jabs and combos and youll work your legs.....also learn some good drills to help with your wind http://www.rossboxing.com/thegym/thegym24.htm ....running is probably the king of all cardio but can put a lot of wear and tear on the joints over the years ....if you just want to get fit and "knuckle" tough then the heavybag is probably the most valuable tool there is. as for stomach fat? watch your diet a little better .

[danfaggella]

Maybe throw in some ab workouts and jump rope. I jump rope instead of running, because I can just watch a movie or something in the dormroom as I get a good workout.

[warriorsingh86]

ya I got a jump rope, but the thing is I lift weights 5 times a week and am trying to gain bulky muscle mass all over my body so I want to keep cardio to atleast 3 times a week, so how would you guys go about it? cuz I do want to get that endurance and toughness in the knuckles through heavy bag training, but at the same time I want to shed the fat from my chest and stomach so that's I want to know in terms of fat loss, is doing 2 min high intensity rounds of 5 for heavy bag workout the same as running 2 miles?? what is better? I don't want to overtrain or anything like that and as far as jumping rope is concerned how long should I jump rope before moving on to the heavy bag all in all to get a cardio workout?

[ddrive]

A Heavy bag workout doesn't offer the same workout. My best advice would be to look for an elipse. It's a machine specifically designed to reduce the wear and tear factor of running on concrete and provide a good cardio workout.

[bigred389]

General rules:

Working your arms all day will give you nice muscle definition, as a result, yes your arms will look better than say your gut.

However, the gut is unique. You could run sprints everyday, and you'd get some jacked leg muscles but your gut will still stick out if you had one to begin with. This is b/c the abdominal wall is completely covered in whatever fat you have there. So until the fat is removed, you will still have a gut, and your abs will not show.

Fat loss comes from diet and exercise. Calories in has to be less than calories out. It takes time, and it sucks. Once you burn it off, don't let it pile back up.
The best way to burn calories is sustain effort all day. Do light/moderate workouts multiple times a day(2-3x a day if possible). Pace yourself. Don't kill your muscles with lactic acid buildup early on. The key is endurance.

Generally, training starts with fat loss, moves on to cardio, then to anaerobic for the ring.
At the same time, training goes from low intensity, to moderate, to hard. See the pattern?

So start with some LONG low intensity stuff if you really got some serious fat to worry about, which I gather you don't.
Then move to moderate stuff like middistance runs. Swimming absolutely is kickass for this. Low risk for serious injury(except drowning death, heh).
Then the final stage is anaerobic.

For simply sustaining fitness, after you've really done some cardio, you should just mix the moderate/high intensity work to maintain both at the same time, and give training variety.

And ddrive is talking about an "elliptical." It's a good running replacement: only reason to stick with running would be if you actually WANT to be a runner.

And in the end, the hardest part is just getting off your ass and doing it. If you can do that, don't "sweat" it.

[Screamtruth]

Originally Posted by georgie

use footworking , evading and slipping all while throwing straights, jabs and combos and youll work your legs.....also learn some good drills to help with your wind http://www.rossboxing.com/thegym/thegym24.htm ....running is probably the king of all cardio but can put a lot of wear and tear on the joints over the years ....if you just want to get fit and "knuckle" tough then the heavybag is probably the most valuable tool there is. as for stomach fat? watch your diet a little better .

This is something I have emailed Ross at Rossboxing.com about. He also suggested the Tabata interval training method as well. I mean, for us weekend warriors, roadwork sometimes isn't an option with time constraints and all. So the Tabata routine is a good alternative. I have been adding the Tabata intervals to my routine for about 3 weeks and have noticed some big differences in speed and stamina. Also, we are not training as runners but as fighters, so the intense cardio session of a Tabata interval on a bag is more sport specific than running to me. Just make sure you add something for your footwork like rope or burpees.

Check out Ross's site and literature, the man is a training freak, and he knows his shit.

[eXcessiveForce]

Long slow distance is not as effective as High Intensity Interval Training.


HIIT causes greater calorie burn throughout the day.

30 second sprint 10 second walk, repeat for 5 minutes.

Do this 5 times. Add it to your regular workout.

There are other patterns for HIIT.

there is no such thing as spot fat loss. So you will need to boost your metabolism, (such as with HIIT) and then watch your calorie intake.

Cardio and gaining bulk are almost mutually exclusive. Bodybuilders do not do cardio until they are getting ready for a show. The rest of the time they are taking in massive amounts of calories and often look chubby.

[eXcessiveForce]

Hey guys, how about a quick rundown on the Tabata training.

[Screamtruth]

Courtesy of Ross Enamait-----
subscribe to his news letter and purchase his books on his website---he's good.




The Warrior Wire
3th Edition

By Ross Enamait
RossBoxing.com and WarriorForce.com



--------------------------------------------------------------------------------


It Is Getting Cold Outside

As I am writing this newsletter, I am happy to report that the temperature is a balmy 10 degrees Fahrenheit outside. The wind chill is –4. Last week, the wind chill hit –30 degrees.

There is snow on the ground and it is cold. During this time of the year, you may have difficulty running outside. I personally enjoy running in the snow, but you may not have access to a convenient running location.

So what do you do? Do you sacrifice your conditioning because of a little cold weather?

Of course not!

There are several indoor options that you can use to crank up the intensity of your anaerobic conditioning session. Tabata Intervals are just one example...

Tabata Intervals

In recent months, I have received a steady flow of questions regarding Tabata Intervals. What are they, and how can they help?

I first wrote about Tabata Intervals in the The Underground Guide to Warrior Fitness.

The term “Tabata Interval” originated from a study performed by Dr. Izumi Tabata (and colleagues) at the National Institute of Fitness and Sports in Tokyo, Japan. Below I have provided an abstract from this study. You can also view the abstract online by Clicking Here.

ABSTRACT

Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

Tabata Summary

Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply “Tabata Intervals” to several forms of exercise, such as hitting a heavy bag, sprinting, jumping rope, or fast paced bodyweight squats.

Your first reaction might be, “How effective can this protocol really be with just 4 minutes of exercise?”

Let me answer this question for you… VERY EFFECTIVE!

You will be amazed at how intense 4 minutes of exercise will feel. This form of training taxes both the anaerobic and aerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling.

After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. The 20 seconds on, 10 seconds off interval system improved both the anaerobic and aerobic energy systems significantly. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which makes the test results more difficult to evaluate. Dr. Tabata's test was much more effective, as it produced a positive response on individuals who were already in shape.

This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Recent studies have shown that intense interval training will elevate the rate that your body burns calories by up to 142% more than low-intensity, continuous exercise

As mentioned, you can perform Tabata Intervals with several forms of exercise. The most obvious is sprinting. For example, sprint 20 seconds, and then rest 10 seconds, and continue until you have completed 8 x 20 second sprints. Always begin with a moderate warm-up and cool down session.

A “winter friendly” option can include a variety of exercises. Below I have provided one sample workout.

Tabata Workout Sample


Jump Rope (High Knee jump rope style, sprint in place)
Pushups
Squats
Chinnies
This workout will consist of 4 separate Tabata Intervals, each consisting of 4 minutes. The total workout lasts 16 minutes. You can perform this workout indoors.

Another great Tabata workout can be performed on the heavy bag. Punch non-stop for 20-second intervals, followed by 10 seconds of rest. You will be surprised at the difficulty of this 4-minute heavy bag session.

Give these Tabata Intervals a try. 3-4 days per week is ideal...

[eXcessiveForce]

Hmmmm, Same as HIIT.

[Screamtruth]

Originally Posted by eXcessiveForce

Hmmmm, Same as HIIT.

Yeah, pretty close....................
Try it on the bag or pads................that 16 minutes will s e e m l i k e a n e t e r n i t y....................................................

The program definitley has it's advantages for people like me who have shin splints and hate running..........I used to run a lot in the Corps, but now it is hard on my legs for some reason.

[georgie]

Ross Enamait is friggin inspiring.......i love his conditioning ideas and methods......so this HIIT method is similar? im gonna give this a go cuz running is destroying my knees and strength levels....have any of you guys ordered his books? what are they like? im thinkin about checkin them out.......16min to better cardio eh? sounds awesome...thanx Screamtruth

[Screamtruth]

Originally Posted by georgie

Ross Enamait is friggin inspiring.......i love his conditioning ideas and methods......so this HIIT method is similar? im gonna give this a go cuz running is destroying my knees and strength levels....have any of you guys ordered his books? what are they like? im thinkin about checkin them out.......16min to better cardio eh? sounds awesome...thanx Screamtruth

Yeah, his books are good...............and his methods...man, hardcore!

I did a Tabata routine last night for a workout...
This is how I structure mine:
The entire set is 16 minutes, 32@30 second rounds.
I do mine in groups:
I start with two 3 minute rounds shadowboxing to loosen up.......
Rounds 1 to 8: Punchouts on the bag, hard and as fast as I can for the entire 20 seconds
Rounds 9 to 16: Skip knees on my teardrop bag, hard and fast....remember not to compromise form....I pretend it is a bout and throw them like a finisher.
Rounds 17 to 24: Alternate rounds of burpees and speed rope. Sometimes in lieu of the rope I will do jumping jacks, military style. Check out Ross's website for the description of these.
Rounds 24 to 32: Thai round kicks, as many as I can throw, and I work head down, kicking high to the head, then to the bdy, then legs.
At the completion, I'll rest 3 minutes and do 8 rounds for the gut.
I finish off with a cooldown round of shadowboxing and then stretch.

Now, my routine is for Thai boxing, but you can alter a few for the boxing. Instead of the knees and kicks you can add rounds of hooks, uppercuts, slips, or elbows for the Thai fighters. Also, this routine is great with a focus mitt partner instead of just the bag.

Scream

[gabbah]

A 16 minute high intensity workout is also recommended by AST (http://www.ast-ss.com) as the best way to loose fat while body building.
So their research basically says the same thing as HIIT and Tabada.

And yeah as eXcessiveForce said, you cannot choose where to loose fat. The body decides that on it's own.