Aerobic: Beginners start off with low intensity and build duration. This will kick in the fat burning metabolism, develop technique, and prepare the body for more advanced barrage training later. The primary goal is to build up to a 45 minute low intensity heart rate that is most effective for burning fat.
Anaerobic: Barrage training is for those who have developed a higher level of fitness and proper striking and kicking mechanics. The training involves repetitions of strikes or combinations for 30 seconds followed by low intensity bag work or cardio at a much reduced rate. This interval training improves your ability to recover quickly, increases the efficiency of your muscular and anaerobic energy systems and elevates your metabolism (burning body fat) for several hours after your workout.
Self Defense: Hitting the heavy bag is nothing like a real fight, though, it does develop fight related qualities that are crucial in personal combat. It can hone strikes and kicks into devastating self-defense weapons.
Hit Psychology: contributes to a healthy “Hit Psychology.” a willingness to fight back to protect yourself. Mastering bag work increases self-belief in influencing the outcome of their circumstance, performing better under pressure. Impact training on heavy bags, shields, and pads) builds strike competency and confidence that increases the effectiveness of a physical response, achieving more out of every motor neuron in the muscle.
"Bombardment” Training: builds mental persistence. Building a rapid-fire barrage of strikes and kicks intended to replicate the all-out aggression essential during a confrontation, but with a relaxed focused precision. If thrust into a situation where you must fight for your life, you must do so with everything you have. In a situation like this, your greatest adversary is your desire to turn away your eyes. . Barrage training teaches to strike the attack before your opponent can even finish their intended attack. This training provides both physical and mental staying power and the tenacity to keep going until you succeed.
Fitness Benefits of Heavy Bag Training:
Strengthens cardiovascular system, tones and strengthens muscles, burns fat, increases bone density and connective tissue resilience. Not only do you get in good shape but you develop functional self-defense qualities at the same time.
By repeatedly striking the bag, you activate all of the major muscle groups in your body. The arms, shoulders, waist, and leg muscles must be coordinated and conditioned. This training also builds athletic qualities such as speed, power, balance, timing, and coordination.
The legs are used in the process of generating lower body strength, balance, synchronization. Waist size is greatly reduced the kicking’s rotational body exercises along with the contractions and development of the abs and lower back. Concentration is on keeping everything tight, while remaining relaxed and moving fluidly.
Fight Flight Response management Benefits of Heavy Bag Training:
At the first sign of danger our fight flight response kicks in. Physiological changes go off immediately intended to prepare us to fight aggressively or run. In a survival situation this is grand, although during our hectic days the same response is activated over and over in situations when we really don’t have to fight or run. Deadlines, traffic jams, arguments, frustrations fire off the response and pollute our bodies with the toxic by-products of stress.
Physical action is required to flush this residue out of our bodies before it compromises our health and immune system. Heavy bag work is an excellent way to manage stress, while it satisfies the body’s inherent need to fight
Ken Levy Kickboxing © 2010.