Working out with a punching bag is a good way to get the sweat flowing and the heart racing, but how many calories do you burn by hitting a punching bag? Keep reading to find out.
A person weighing 150 pounds will burn about 360 kcal/hour hitting a punching bag. At 175, you can expect to burn around 435 calories. At 200 pounds, you are looking at a burn rate of 510 kcal per hour. Of course, how many calories you burn by hitting a heavy bag depends on the vigor with which you perform the exercise, and the range of the motions used.
If you are planning to work out with a punching bag, make sure to practice the full set of punches and kicks, in order to work all your major muscle groups and gain maximum mobility. Start with straight forward jabs, remembering to keep your striking shoulder high, and your guarding hand close to your face – preferably around the ear area.
Also make sure that the punch lands with your index and middle finger knuckles. Depending on the martial art in question, some trainers will advise a power distribution of 50-50 between these two knuckles, or as high as 95-5 in favor of the index finger knuckle. This is due to the fact that the bone connecting your index finger knuckles to your arms extend all the way until the elbow, giving it maximum sturdiness. Your other knuckles connect to your wrist or middle arm, giving them much less stability. If you happen to land a punch on the wrong knuckle, you are quite likely to break a bone. This is a mistake that boxers often make, as they are used to having their hands covered with thick gloves, meaning they do not usually need to pay attention to the orientation of their knuckles.