A Beginners Guide To Boxing, Pt. 1

Written by: Adam Snow[1] on July 8, 2013

This article has been read 179 times.


Get fit and beat back the heat with the heavy bag workout


Working out is never easy, and frustrations are only exacerbated by the intense summer heat. On the heels of one of the hottest heat waves on record, here are some tips and tricks for one of the best all-around exercises you can do while in a nice, air conditioned room: the heavy bag workout.

One of the most appealing aspects of smashing a bag is what many of its proponents tout time and time again: Its a great way to let off some steam. But take care to pocket this approach when youre first starting, as unleashing on a boxing bag without first learning proper form can result in serious injuries to your wrists and back.

There are many techniques to learn and understand before you can truly unleash with confidence, but dont let all this talk of training dissuade you. The ability to unleash on a bag for a sustained period of time once youve mastered the basics is indeed a great stress reliever and is also incredibly empowering. Its worth all the necessary training.

But theres more to the heavy bag workout than hitting it as hard as you can. In fact, thats one of the least important facets of it. Striking a bag develops muscles in your arms, back and legs and is perhaps one of the best sources of cardio available.

You dont need much to get started. A bag is necessary, but if you dont have the funds or the space for it, there are many boxing gyms in Vegas with bags available, including the Student Recreation and Wellness Center (SRWC). If you do want your own bag, youll need a place to hang it from or a stand to let it swing from. Both configurations have pros and cons; hanging from the ceiling means you can work the bag from all around, which can offer a more intensive workout, while hanging it from a stand means you can place it (and move it) much more easily.

Whether you purchase a bag or use one at a gym, the weight of it is important to consider. Bags generally range from 60-120 pounds. The weight you need depends on your size, and the larger you are, the bigger bag youll need. If youre under six feet tall, stick with either 80 or 100 pounds. If youre above that height, use the 120-pound bag. Youll know a bag is too light when it swings around even when youre barely hitting it. A bag at the optimal weight will swing, but not so much that youre waiting for it to come back to you after every heavy hit.


There are two different types of bags. The most common is a bag filled with sand, which is the most traditional but suffers the problem of settling after prolonged use, making the top too soft and the bottom hard like a brick wall. The second type, water bags, are filled with water and foam padding that ensures each hit will impact the same resistance, as water doesnt settle over time. Many consider water bags preferable, however, they are also slightly more expensive.

Once you have the bag, its time to choose the gloves. Never neglect these, and never hit a bag without wearing them (unless you want wrist problems for the rest of your life, of course). Find a pair you like at a sporting goods store that fit well but not too snug, and be prepared to drop at least $80 for a decent pair. This is not the area you want to skimp on, as a glove is one of the only things standing between your fragile hand and the massive weight you are pounding on. Make sure to try a few on and experiment a bit; gloves with some gel lining are well-reviewed, but in the end, it all comes down to your own preference and what you feel most comfortable using.

After choosing some gloves, pick a few rolls of hand wraps to use to coat your hands and wrists before you slip them into the gloves. Its fine to get something cheap here; its just a roll of cotton, after all. Just make sure that you order hand wraps that are 180 inches long so you can have enough material to properly cover your wrists and knuckles. (For tips on applying your hand wrap, search on Google or YouTube. There are many different techniques, and each have their merits. Find the one you think is most appropriate for you, and dont be afraid to tweak it a bit to better suit you).

Read more next issue.


  1. ^ More about Adam Snow (www.unlvrebelyell.com)

Original Story Here


Workout tips from CrossTown Fitness | WGN-TV

Ana is around town at CrossTown Fitness in the West Loop. http://wgntv.com/2013/07/01/around-town-crosstown-fitness/

Lunch Pails & Lipstick: Workout Tips

Remember this clean eating post from our real mom Jen Senecal? The response was amazing and we had many requests for workout tips. Jen put a list of tips together to keep all of us motivated while following our fitness … http://www.lunchpailsandlipstick.com/2013/06/workout-tips.html

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  1. Reply

    Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

      • HealthNut
      • July 10, 2013

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

    • XP
    • July 10, 2013

    Can I Have Some Good Workout Tips? Hey could I get some good workout tips. I’m medium built but i want to be lean and fit. I also want to tone and shape my legs a lot. Please tell me if you have any good tips!

      • HealthNut
      • July 10, 2013

      Yes,visit the following sites for fitness.You may not need a full-fledged diet right now, but you can still incorporate some slim-down strategies into your daily life.

      Eat breakfast. Studies show that eating breakfast is associated with keeping weight off once you’ve lost it.

      Fill up on low-cal foods. Start every meal with the items on your plate that are lowest in calories. By the time you get to the other foods, you won’t be so hungry, possibly decreasing your total intake.

      Begin with soup. Starting lunch or dinner with a broth-based, vegetable-filled soup will curb hunger so you’ll be less tempted to eat higher-calorie foods.

      Arrive fashionably late. Without as much time near the buffet table at parties, you’ll eat less.

      Divide your lunch. Afternoon snacker? Cut your lunch in half: have part at mealtime and the other half later in the afternoon.

      Swap mustard for mayo. A tablespoon of mayonnaise has 100 calories, compared with 10 calories for a tablespoon of yellow mustard.

      Duration of Exercise
      You may not be exercising long enough. The rule of thumb is cardio for 30 minutes, three times per week. If you really want to reach your goal, try five 45-minute cardio workouts per week. That sounds like a lot of exercise, but remember this is in order to meet your goal, not necessarily maintain it.

  2. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

      • HealthNut
      • July 10, 2013

      I suggest you eat bread buns for lunch daily. the buns will give your butt a boost in self confidence. it will then want to sit more and you will make more biscuits. dogs love biscuits. and i love dogs. i dont understand how hard it is. by the way, dont use recycle bins..use regular bins to dispose your old buns. or take then to the local park to feed to the birds. its great to give back to nature!! give back! NOW!i demand you leave at once. you are breaking and entering!!

  3. Reply

    Any Good Workout Tips For Men? I need workout tips that I can use at home and that works.

      • HealthNut
      • July 10, 2013

      Eat healthy. consume a little more protein (meat) than usual. Work out helps but working out is about your body fat percentage. Eating healthy is the main thing, then work out. Two strengths when combined, result in that figure your looking for. When you work out don’t do the same routine work out everyday. alternate between 3 days and do different things each of the three days. like Monday do crunches, Tuesday sit ups, Wednesday go for a run. then Thursday go back to crunches. You can do more than one thing a day certainly but don’t do the exact same workout everyday. Your body gets use to it. Mix things up. Eat a healthy breakfast. Eggs, bacon, milk, orange juice. that sort of thing. Just combine eating healthy with work out and you should see results in the first few days.

  4. Reply

    How Do I Get A Body Like This? Any Workout Tips? I wanna get a body like hayden panattieres from the kohls candies ad. Or a body like Miley Cyrus for that matter. I carry lotsa weight around my middle waist, upper arms, thighs and calves, back, and neck. pretty much everywhere! any workout tips for a teen who totally wants a flat stomach and cute body?

      • HealthNut
      • July 10, 2013

      Try counting calories. 2400 is the maximum a person should usually intake per day (and I say usually because there are special occasions like birthdays and weddings where it’s kind of hard to stay under 2400 calories), and eventually (I say eventually because your diet probably gives you 4000-5000 calories right now, that’s what mine was) if you want to lose weight faster stay between 2000-2200 calories. Of course, if you’re diet includes fast food and Starbucks, 2400 is fine. Go to http://www.calorieking.com and look up calorie content of foods you eat, or you can buy their book, which might be handier. Combined with exercise, this is a great way to lose weight and isn’t risky like diet pills or miracle diets.

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