A few things you should know about strength training

Strength training can burn fat and calories, along with increase your lean muscles mass. It can even promote strong, healthy bones and significantly reduce your risk of developing osteoporosis later in life. These are just some of the benefits you can get from including strength training in your workouts, but there are a few other things you should know.

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Most experienced trainers, myself included recommend adding strength training exercises to your workouts. Boxers and weightlifters will obviously benefit from having added strength, and since these exercises naturally boost metabolism it is a little easier to achieve and keep your body lean and toned. Best of all there are several ways you can include strength training so you don’t have to completely change your regular workout routine.

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You can easily do strength training exercises at home or at the gym, but if you are just starting out I recommend that you do so under the guidance of a trained professional. As beneficial as strength training can be, it can also result in injuries that are usually preventable. As a trainer at a local gym I have witnessed this several times throughout my career.

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These exercises can be performed with free weights, exercise machines, resistance tubing or even just by using your own body weight. To prevent strained or torn muscles you will want to spend 5 to 10 minutes warming up, before you start working out with weights. I recommend starting off at a weight level that will start to tire your muscles after 12 to 15 reps. You can always increase the amount of weight and number of repetitions as your strength improves, but starting off too heavy is one of the main causes of injuries. It is also just as important to use the proper lifting and resistance techniques, and this is why I always recommend at least starting off with an experienced trainer before you start trying to perform strength training exercises on your own.

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If you add just 20 to 30 minutes of strength training a couple days a week to your regular workout plan you will start to notice a difference in stamina and the amount of weight you can move, even if you weren’t in shape when you first started the exercise plan. When strength training is combined with a good cardio workout you can improve your overall health and dramatically decrease your risk for certain health problems, and this is always a benefit.

The best cardio exercises

If you are a boxer aficionado, perhaps you might have become interested in getting a punching bag rather recently. Few people seem to think that cardio can be done by using a heavy bag. We’re here to prove you otherwise. Heavy bag training is good for your physique as it can take your resistance and shape to a whole new level. Perhaps you’re interested in gaining some muscle or maybe just losing some weight. If this is the case, we’ve noticed that some of the most efficient schedules that you can take advantage of rely on the use of a punching bag and several other types of equipment, as well.

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If your time does not allow you to get a gym membership and use the treadmill, elliptical, or weights you might find at such a studio, there’s nothing from stopping you from buying them and using them at home. Sure, many of these items aren’t particularly cheap, but they’re worth the investment as you’ll be able to exercise daily.

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You ought to perfect your schedule in such a way that you’re able to do both cardio and muscle training. You can’t possibly have one without the other. If you like jogging in your neighborhood, there’s nothing stopping you from doing it for as many as fifteen to twenty minutes per session, then going back home and training with your heavy bag. Be sure to become well-acquainted with the basics of interval training as it has been found to be the most efficient kind of exercising when it comes to getting back in shape and maintaining your physique in the long run. Hit the bag for two to three minutes especially if you are out of shape right now, and then take a small break for about thirty seconds. Keep doing this for up to thirty minutes or until you can’t seem to handle it any longer. Again, take a small break then go jogging once again, for just ten minutes or more. Finish it off with some crunches, abs training, and weightlifting, and you’ll be looking and feeling great in just several weeks.

It goes without saying that all these cardio and muscle training exercises should be correlated with a healthy diet. We recommend getting enough veggie and fruit carbs and if you aren’t a vegetarian or vegan, you can have your pick between grilled or baked chicken and low-fat fish as well as some egg whites omelet.

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As a final note, it’s worth mentioning that the internet is filled with many resources, some of which are available in video format. If you ever feel bored with the exercised you’re performing on a daily basis, perhaps you might benefit from changing your routine and spicing it up with other workouts. Many health and fitness advocates have YouTube channels, and the neat thing about all these videos is that they’re free. Be sure to take advantage of all the info you come across and while you’re at it, go through some of the discussions that can be found on workout forums and other platforms.

Punching bag training essentials

 

Some people say that protective equipment is not necessary when it comes to training with a punching bag. Nevertheless, if you want to prevent injuries and pain, wrapping and gloves are mandatory when training. Indeed, you can punch a heavy bag with your bare hands too. You can do it a couple of times until you develop bruises or, even worse, damage your bone structure. The only way you can keep your knuckles in good health is by wearing proper protection.

 

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In boxing and sports in general, a minor injury can stall your development and put you off training for an indefinite period of time. The only way to avoid such circumstances is to take every precaution you can whenever you can. If your trainer asks you to put on gloves during your training sessions, it is probably in your best interest, even if you don’t feel like you need them at that precise moment. Always keep in mind that a serious injury can put you off training for good and end your boxing career.

 

cafe2Another reason for which you should wear gloves when training with a heavy bag is that they keep your hands in the right position and help you develop a good punching technique. This will prevent injuries, pain and will help your development as a boxer. Employing the right techniques will enable you to throw rapid, powerful and accurate punches, thus giving you more chances to win your competitions.

 

However, the way you choose the perfect boxing gloves is where things get a bit more complicated, as opinions differ on this matter. From a technical standpoint, you should not use gloves under 16 oz for training, unless you are a very small person because, as you may know, there’s a connection between the types of gloves you use and your weight. Besides that, the impact of the punch is more powerful on the object you hit, but also on your hands, if you use gloves that have a slim padding. As such, a thick padding will ensure your hands endure a minimized shock, no matter how powerful you hit the bag.

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On the other hand, some trainers will advise their students to wear slim padded gloves during training, as these will ensure a minimum of protection, but will allow you to sense the impact of your punch in a more accurate way, thus giving you a better notion on how you should throw an effective one during a match. Even so, no trainer will advise you on hitting a punching bag or another opponent with your bare hands.

 

The best cardio workout

The benefits of punching bag training are close to infinite as they’ve been proven to improve aerobic fitness, power, body resistance, core stability, and coordination, as well as the boxing technique of people who are working toward perfecting their skills. It goes without saying that it’s difficult to begin with using a punching bag, particularly if you’ve had no prior experience or there was no trainer that could explain to you the basics of this kind of workout. Even so, thanks to the multitude of online resources that are available for free nowadays, anyone can take their training to a whole new level, with minimum equipment.

Another reason you may feel like beginning with punching bag cardio is to develop self-defense capabilities. No one knows when they’re likely to utilize self-defense techniques in any given moment, whether you plan to get yourself out of a tricky situation or interfere when somebody else is in trouble. Finally, if you have a lot of stress built up from your work or daily routine, hitting the heavy bag once in awhile can significantly lower your stress levels.

cafe1One of the most important tips that should be recommended to any punching bag user consists of preparing properly by gathering the crucial pieces of equipment to keep safe at all times. Wraps and gloves are downright mandatory if you’d like to keep your hands and knuckles in top shape, and even more so if you use your hands at work and can’t afford to damage them.

Since cardio can seriously take a toll on your cardiac and respiratory resistance, it might be a good idea to do some warming up and begin as light as possible. Take two to five minutes to circle the bag and perfect your body position so that you don’t hurt yourself while hitting the bag. Moreover, you should use a fighting stance to throw punches, just like you would if you were to hit your opponent instead of your punching bag. Breathe properly to ensure that you don’t suffer from fatigue.

cafe2If you’re slightly out of shape and don’t know how to commit to a training routine, it’s recommended that you start off with just two sessions per week, so that you’re able to gradually increase your resistance and body shape. Once you’ve spent five minutes using a jump rope or on a stationary bike, you can proceed by stretching your legs and arms. This practice will help you relax and perform correct hits later on. Basic cardio can be carried out by throwing some twenty-five or thirty punches depending on your stance. For instance, you could drill twenty-five cross punches, continue with jab punches, throw in some right and left uppercuts and finish off with right and left hooks. Once you’ve reached the training level that’s been your goal for a while, you can try some intensity training. Hit the bag for as many as three minutes at a time with as much power as possible, then take thirty-second breaks during which you stretch out your major muscle groups. Get back to hitting the bag and take a second pause.

With just the right amount of patience, all your purposes can be achieved. Small steps are sometimes better than jumping on the hardcore workout bandwagon. Once you’ve mastered the techniques that you want to learn, you can gradually improve your shape and technique so that the sky’s the limit for your heavy bag routine.

How to work out efficiently? A fitness trainer’s blog

 

I am a fitness trainer in the city of Gwanju. In my years of experience I’ve met many people, including a lot of foreigners that come in great numbers here. My obligation as a trainer is to take care of each one of those coming to train here and put in place an individual exercising schedule for them. However, given the fact that they are many and I am just one, I am sometimes unable to put in place a method of training that would serve each and every person. The best I can do for them is creating a beginner’s program and then a suitable continuation to the initial type of training that will show good results.

However, since a lot of people come to the gym with various issues or for different reasons, it is only fair that you try creating the best program for each individual need. Unfortunately, this is not possible when working with different schedules and different problems.

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This is the main reason for which I believe a blog trying to explain the various types of training for particular cases would be an effective way of assisting people who are overweight or deal with other physical issues. Since, no matter how much I try, I’m not able to help everybody, this blog will try to fill in the gaps regarding essential fitness questions and the best training methods for each category of people.

For starters, I would like to talk just a bit about the main error beginners commit so often. One of the most commonly encountered mistakes that they make is that of selecting the most inappropriate training routine for their needs. For example, if you’re trying to gain muscle and not lose weight, you need to follow a different exercising routine. Of course, there are similarities between the two, but mostly they are quite different.

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Always keep in mind that body building or losing weight are two problems that can be solved only by applying a holistic approach. What I mean by that is, losing weight is not only about exercising or dieting, but it involves changing your entire lifestyle. There are many factors outside unhealthy food and lack of exercising that will determine how your body behaves on the long run: fatigue, stress or lack of motivation, are all essential if you want to achieve your goal. This is not a personal opinion, extensive clinical studies concerning weight loss have reached the same conclusion.

Therefore, I will try focusing on bringing to people’s attention some of the scientific studies and articles that have dealt with medical problems related to lack of exercising, binge eating, excessive dieting and the overall influence that an unbalanced lifestyle has on our bodies. I believe showing how everything in our bodies is interconnected and doing so in a simple manner is the only way to convince people to adopt a sane and balanced approach to physical aspect issues.