While you can never be a Manny “Pacman” Pacquiao, you can still reap many physical benefits from the sport that has made this boxer such a phenomenal success not only in his country but around the world. Boxing is a great exercise because it’s not just about punching. In fact, for a boxer to get a knockout, he must first develop core strength. Boxing also involves a lot of footwork, making it the perfect exercise for strengthening your lower body.

One of the basic pieces of equipment you must have if you want to make your way to health is, of course, every boxer’s favourite, a punching bag. Weighing up to 90 pounds, a sandbag can build your power punches for upper body strength and cardiovascular conditioning. It’s also a great exercise for those looking to lose weight. Depending on the intensity of your workout, an hour of steady pounding can burn between 300 and 400 calories. Putting all your stress into a punching bag is an effective and harmless way to channel your frustration and anger.

To get the most out of your training, your punch needs to emanate from your legs, travel to your core before effectively culminating in your fist for that power punch. In essence, a punch uses your entire body. Set up for the power shot by taking a first step toward the bag as you are about to deliver the shot. Shift your weight to the other side of your body as your arm moves to deliver the punch.

To develop more power on your jabs, make sure your shoulder drives your fist into the punching bag. Practice hitting the bag with left hooks and uppercuts. Do them vigorously for three minutes at a time without stopping. After the three minutes are up, rest for about a minute before doing it again. Not only will this practice your power punches, but it will also help you build stamina and endurance.

Incorporate footwork into your jabs. The more you move, the more you will burn fat. Push yourself through five minutes of moderate-intensity boxing nonstop with just a couple minutes of rest for each interval. Do this for twenty minutes and watch the fat burn.

Aside from the physical benefits, boxing for fitness also builds confidence. While you may not dream of using your punches for any functional purpose except for fitness, just the knowledge that you can punch is enough to boost your self-confidence. It is also an exercise that has psychological benefits. It is not healthy to vent your annoyance with someone or something. Not only is it counterproductive, it ruins things and relationships in the process. It also harms people. Hitting a punching bag is definitely the next best thing. You won’t get into fights and the footwork and jabs will stimulate the release of endorphins which will give you a better perspective after the session.

If you’re new to the sport, check out your nearest gym to have an instructor teach you the basics of posture and proper technique. When you get this up to speed, then you can work your way to health. Using a punching bag, that is.