Boxing bag training for fat / weight loss?

[shazlikd]

Please.....I am fed up with "flamers". If you can't
help......or don't like the inquiry.......just move on. If you
don't like people posting in multiple groups, then take it up
with Google.

Boxing bag training for fat / weight loss?

I am doing some boxing bag training, to supplement my walking
/ jogging, for weight loss. I am not at all interested in
gaining muscle mass at all.

I find that when I work my way around the boxing bag, and make
a real effort at punching the bag hard, while constantly
moving my feet......I'm exhausted in no time at all -
literally gasping for breath. I can only sustain this effort
for a short time.

Time and time again I've read that longer slower aerobic
exercise of any type (walking, jogging, cycling, swimming,
rowing, etc.) is much better for burning fat than short bursts
of intense exercise. I know that is a bit of simplistic view,
and some intense exercise does help, but the general theme for
fat burning is Mileage, rather than Intensity. I am trying to
find out if this same idea applies to a boxing bag workout.

In terms of boxing bag training for fat burning -
- Am I better punching more moderately, moving my feet more
slowly, and sustaining the effort for longer overall?
- Or am I better going "short and hard", then having a rest,
then going at it again? (ie. Interval training).
- Is heart rate monitoring useful at all here?

I'd appreciate some advice. Thanks all.

[Tomasso.]

<shazlikd@yahoo.com.au> wrote in message
news:1169797077.564137.261120@j27g2000cwj.googlegroups.com...
> Please.....I am fed up with "flamers". If you can't
> help......or don't like the inquiry.......just move on. If
> you don't like people posting in multiple groups, then take
> it up with Google.
>
> Boxing bag training for fat / weight loss?
>
> I am doing some boxing bag training, to supplement my
> walking / jogging, for weight loss. I am not at all
> interested in gaining muscle mass at all.

No flames here.

The real issue is about intensity and duration. If I work out
for an hour at upper aerobic - ie, sustainable, breathing hard
but not labored, and sweating - I'll burn about 800 kcal. To
lose 1 Kg of body fat needs about 7700 kcal, so I need 9 to 10
hours to lose 1Kg. [NB: body fat tissue isn't 100% fat,
otherwise it would need about 9000 kcal].

To be able to work out for 1 hour needs a good level of
fitness. If you can't work out for 1 hour now, you need to
build up to it about 10..25% per week. So if you can manage 20
min without becoming a zombie, it would take about 9 weeks to
get to 1 hour, or 5 weeks from 30.

I don't know anyone who does 1 hour sessions of bag work
or focus pad work. Bag and focus pads are part of an
overall regime.

You can use bag works to improve your aerobic limit.
Runners use "aerobic threshold" running (eg, 15..20 min,
hard, once a week).

Ideally you NEVER you long session on consecutive days. Runner
might make every second day a half hour run A bit more than 30
min is fine if you work up to it.

So, let's assume 4 * 30 min a week and 3 * 60 min per week.

This would take about 3 weeks for 1 Kg loss.

For me, I gain about 3 Kg of body weight (muscle mass) in the
first month returning to a regular regime. After that, my
strength and condition is fairly stable (slowly improving),
and weight comes off at about the theory rate above.

> I find that when I work my way around the boxing bag , and
> make a real effort at punching the bag hard, while
> constantly moving my feet......I'm exhausted in no time at
> all - literally gasping for breath. I can only sustain this
> effort for a short time.

Use 60 to 90 second sets, Recover till your breath is
almost normal.

> Time and time again I've read that longer slower aerobic
> exercise of any type (walking, jogging, cycling, swimming,
> rowing, etc.) is much better for burning fat than short
> bursts of intense exercise. I know that is a bit of
> simplistic view, and some intense exercise does help, but
> the general theme for fat burning is Mileage, rather than
> Intensity. I am trying to find out if this same idea applies
> to a boxing bag workout.

Yes, but because you can do those activities longer (once
conditioned), so the NETT kcal usage is more (per week).

> In terms of boxing bag training for fat burning -
> - Am I better punching more moderately, moving my feet more
> slowly, and sustaining the effort for longer overall?

Yes for longer sessions. No for raising aerobic capacity.
Probably best to have three or four of the former per week,
and one (maybe two) of the latter.

> - Or am I better going "short and hard", then having a rest,
> then going at it again? (ie. Interval training).

No. Unless you intend to fight - in few, short rounds.

> - Is heart rate monitoring useful at all here?

Can be useful or can be a crutch. You work aerobically at a
level that you feel you can sustain for 30 to 60 min (or
more). A HRM (or a borrowed HRM) can help inform you of this.
BUT to be useful you have to determine you Max HR, and that
hurts. If you aren't fit, get medical advice about such a
stress test.

> I'd appreciate some advice. Thanks all.

Tomasso.

[The Sanity]

<shazlikd@yahoo.com.au> wrote in message
news:1169797077.564137.261120@j27g2000cwj.googlegroups.com...
> Please.....I am fed up with "flamers". If you can't
> help......or don't like the inquiry.......just move on. If
> you don't like people posting in multiple groups, then take
> it up with Google.

If you don't like flamers, fat boy, take THAT up with Google.

> Boxing bag training for fat / weight loss?
>
> I am doing some boxing bag training, to supplement my
> walking / jogging, for weight loss. I am not at all
> interested in gaining muscle mass at all.
>
> I find that when I work my way around the boxing bag, and
> make a real effort at punching the bag hard, while
> constantly moving my feet......I'm exhausted in no time at
> all - literally gasping for breath. I can only sustain this
> effort for a short time.
>
> Time and time again I've read that longer slower aerobic
> exercise of any type (walking, jogging, cycling, swimming,
> rowing, etc.) is much better for burning fat than short
> bursts of intense exercise. I know that is a bit of
> simplistic view, and some intense exercise does help, but
> the general theme for fat burning is Mileage, rather than
> Intensity. I am trying to find out if this same idea applies
> to a boxing bag workout.
>
> In terms of boxing bag training for fat burning -
> - Am I better punching more moderately, moving my feet more
> slowly, and sustaining the effort for longer overall?
> - Or am I better going "short and hard", then having a rest,
> then going at it again? (ie. Interval training).
> - Is heart rate monitoring useful at all here?
>
> I'd appreciate some advice. Thanks all.