The Punching Bag: Killer Aerobics
Every once in a while, you stumble into a workout that feels less like exercise and more like controlled violence—directed, disciplined, and oddly therapeutic. For me, that’s the punching bag.
Anyone who goes hard on strength training likely loathes aerobic activity. It’s boring, by all appearances useless, and—let’s be honest—it hurts a great deal when done properly. The thinking (mine, probably yours as well) goes, if I’m going to torture myself for an hour a day, I’d much rather get the reward of visibly pronounced pecs or biceps.
However, aerobic work is necessary, especially for men as we age into our 30s, 40s and beyond. And, the benefits are real, well-documented, and nothing to sneeze at. That’s why finding some means of getting a few decent aerobic routines into your otherwise Arnold-inspired workout should be seriously considered.
My process here has been long, tortuous, and only moderately successful. I’m no slouch in the gym, but standard aerobic exercises—and particularly the ones proven to be most effective—are a serious chore for me. I can and will hit the treadmill as needed, but it’s an uphill climb (sorry, had to). Getting through 30 quality minutes is a real challenge. I then discovered the stationery bike which, for me at least, was a major improvement, and far more enjoyable. Still, getting to the point of serious calorie burn takes considerable work and time.
Enter the punching bag, or any of its many variants. I purchased a Century Wavemaster bag a couple months ago to supplement my martial arts training. Admittedly, though, it sat in my garage largely unused, as weight training and actual, live martial arts training took the bulk of my time. A recent snowstorm, however, kept me locked in the house and away from the gym for a few days. Dreading the idea of going that long between workouts, I decided to really give the Wavemaster a go for the first time.
It was immediately impactful (again, so sorry). Not only does the bag provide an excellent opportunity for training form, strength, and endurance, but it also absolutely crushes it on the aerobic side. The results of a gym workout that might require 30-45 minutes of all-out effort can be obtained on the bag in just 10-15 minutes with appropriate effort. Burning through 400-500 calories within that time is not an unreasonable expectation. Heart rate skyrockets, endurance (after some initial soreness) goes through the roof, breathing improves substantially. And oh, hitting things is really fun.
And when the workout is over, when the gloves come off and the heart rate settles, there’s a peculiar calm that follows. Not exhaustion for its own sake, but the kind that comes from having done something demanding and met it head-on.
A Note on Equipment
If your gym offers a bag, count yourself lucky and take advantage. If you’re interested in adding a punching bag to your home setup, you don’t need anything exotic or expensive. A few well-made, widely available options are more than sufficient for most home setups:
- Freestanding bags (like the Century Wavemaster series) are excellent for garages and basements where ceiling mounting isn’t practical.
- Traditional heavy bags (70–100 lbs.) work well if you have solid overhead support and want a more classic feel.
- Hybrid cardio bags offer a lighter, faster rebound if endurance and conditioning are your primary goals.
As with most training tools, consistency matters far more than brand. A bag that’s easy to access and simple to use will outperform a “perfect” setup that sits untouched in the corner.
