I have a heavy bag and an exercise bike, in addition to weight lifting what kind of workout can I do?
In addition of weight training with my bench, what can I do for a cardio routine that incorporates my heavy bag (im not a fighter I just like to punch it and it seems to be a good workout), my exercise bike, pushups sit ups and running? Let me know if you guys do anything similar and what you do. Thanks
first off i would suggest figuring out what you LIKE to do because you can do many many things with the equipment you already have including a more aerobic weight training regimen.
i would however, suggest getting some dumbells so you can pretty much do anything. (and dumbells are better than straight bar or machines since they cause you to incorporate more muscles to stabalize and cant cheat by compensating for a weakness on one side).
if you are going to work in a heavy bag routine for some form of cardio- i strongly suggest you inform yourself on safety precautions since you are not training and will have weaker form and such in your approach. at first i suggest you wrap your wrists and use sturdy bag gloves. adjust later if need be. and learning proper punching technique will help you as it incorporates more of your body.
push ups are fine for a short period, they are an endurance based body weight workout, that after a short peroid your body will exceed- there are other body weight workouts that use the body in a mroe efficient manner.
but basically the main problem is the same trap that many runners fall into- that is that you don’t increase the difficulty of the excercise as you progress.
with lifting, you increase the number of reps, weight, number of sets. with running (or any other form of cardio) you increase the duration or the intensity, thats one reason you see people slogging along for years doing the same thing and wondering why there is no improvement (heres a hint- they aren’t challenging themselves and thier body adjusts).
there really are so many options you do have- i would suggest starting something and adjust as you learn, the most important things to remember are:
1- learn to do things SAFELY- if you train foolhardedly, you will get injured, injury prevents your gains more than dropping weight and learning correct form. (actually, correct form at a lower weight will give you more gains than incorrect form at a higher weight).
2- progressive resistance.- increase the intensity/duration/weight/density, etc. in order to improve- thats true of every form of excercise.
August 27th, 2010 at 12:28 am
Look up Bas Rutten’s MMA workout. I know you’re not a fighter, but it has great workouts for just boxing drills as well that’ll help you get the most out of your heavy bag. It’ll really jump your reactions and conditioning up to the next level.
As for the rest, you could also do circuits; 1 minute punching, 1 minute sprint on the bike, 1 minute situps, 1 minute pushups or something like that. There’s all sorts of ways you could mix it up.
Just make sure you’ve got some music to pump you up!
References :
August 27th, 2010 at 12:34 am
first off i would suggest figuring out what you LIKE to do because you can do many many things with the equipment you already have including a more aerobic weight training regimen.
i would however, suggest getting some dumbells so you can pretty much do anything. (and dumbells are better than straight bar or machines since they cause you to incorporate more muscles to stabalize and cant cheat by compensating for a weakness on one side).
if you are going to work in a heavy bag routine for some form of cardio- i strongly suggest you inform yourself on safety precautions since you are not training and will have weaker form and such in your approach. at first i suggest you wrap your wrists and use sturdy bag gloves. adjust later if need be. and learning proper punching technique will help you as it incorporates more of your body.
push ups are fine for a short period, they are an endurance based body weight workout, that after a short peroid your body will exceed- there are other body weight workouts that use the body in a mroe efficient manner.
but basically the main problem is the same trap that many runners fall into- that is that you don’t increase the difficulty of the excercise as you progress.
with lifting, you increase the number of reps, weight, number of sets. with running (or any other form of cardio) you increase the duration or the intensity, thats one reason you see people slogging along for years doing the same thing and wondering why there is no improvement (heres a hint- they aren’t challenging themselves and thier body adjusts).
there really are so many options you do have- i would suggest starting something and adjust as you learn, the most important things to remember are:
1- learn to do things SAFELY- if you train foolhardedly, you will get injured, injury prevents your gains more than dropping weight and learning correct form. (actually, correct form at a lower weight will give you more gains than incorrect form at a higher weight).
2- progressive resistance.- increase the intensity/duration/weight/density, etc. in order to improve- thats true of every form of excercise.
References :