Hardest heart pump workout on bag

[atgatt]

Sometimes I hit the bags for a marathon pass to try to go as long as possible.

Sometimes just fast, sometimes a combo of fast and slow, and sometimes with weights in between it all.

My hardest heart pump though comes from doing fast and hard left-right combos one after another, then going to right-left, then left-right-left, and just mixing those up. THAT gets my heart going. My heart is the limiting factor and not my muscles in that workout, whereas in all others it seems to be my muscles are the limiting factor, especially my damaged right shoulder.

What bag workout gives your heart the hardest pump?

[Tim]

I dusted off the old heart rate monitor... next workout I'll get some readings... and let you know.

It supposed to indicate calories burned as well, not sure how accurate it is though.

[atgatt]

Tim, that's an excellent idea. As cheap as the heart monitors are today, I need to get one too.

[Tim]

I dusted off the old heart rate monitor... next workout I'll get some readings... and let you know.

Here's some numbers

Sitting around the house with a little movement (from the TV to the fridge to the xbox to the PC , etc.) I come in at about 45% - 50% of Max heart rate (MHR) which is 185. I'm 35 years old, and that's what the watch told me my MHR is.

Last night I took the dog for a 3 mile walk and once I got going, had the heart rate in the 60-70% range (higher when walking fast or up a slight incline) most of the time for comparison's sake. It's a small dog (mini snauzer) so I don't walk too fast and I'm definitely not running. It takes us about 1:15 to cover that 3 miles. That walk burned 480 calories.

Tonight on the speed bag (10x7 8oz Title bag) the % MHR was anywhere from 60 (hitting slow, rooted in one spot) to 80 (hitting as fast as I could and/or with 180 degrees movement around the board). Average was probably 72% MHR. According to the pamphlet that came with the watch, that's right in prime "Fitness" zone burning equal amounts of fat and glycogen (they define Zone 1 (50-65%) as "Health", Zone 2 (65-80%) as "Fitness" and Zone 3 (80-95%) as "Performance". In 20 minutes, I burned 180 calories.

I'll take some more readings next workout and see how they line up. I wasn't hitting as fast as I can because the watch was interfering with F-ROLL and double strikes. I tried wearing it on the inside of the wrist but it was still getting in the way...

I should also mention I have a high base metabolic rate. I can eat and eat and eat and not gain weight like noone I've ever met (I'm 6'1"" 170 lbs)... not sure if that affects these readings. Those truely interested in what they are burning calorie wise should probably pick up one of these devices for themselves.

[atgatt]

the % MHR was anywhere from 60 (hitting slow, rooted in one spot) to 80 (hitting as fast as I could and/or with 180 degrees movement around the board).

That's very interesting that you only got to 80% hitting as fast as you could. Seems when I hit the bag as fast as I can, yes, I get winded but not the intense winded I get when doing the repeated left-right, etc, as hard as I can repeatedly.

Recently I added a new one with my double sided bag in the frame hitting it sideways in the frame. It comes back at you as fast as you can rotate your fist but it comes back much harder than a speed bag. Today I did the side hits in several segments to exhaustion and I think my heart rate was too close to max, considering I'm 54.

Tomorrow I'm picking up a heart monitor to get some real data, like you did.

Really appreciate your inputs. Thanks.

[Tim]

Really appreciate your inputs. Thanks.

I should clarify that I wasn't hitting full speed for very long. The watch was bothering me too much, getting in the way, plus it was cold (unheated garage) and I had a baggy sweatshirt on which was slowing me down.

When hitting full speed I find the lactic acid build-up (burning in the muscle) to be the limiting factor.

[dsmith2296]

Anybody have a link to a functional heart rate monitor?

[atgatt]

I just bought this one at Walmart for $48 which is the best price I could find.

http://www.sportsauthority.com/product/index.jsp?productId=2058820

Just tried it on different bags and different hits. Makes the workout much more interesting. I'll have to gather more data over time to do it justice, but here's what I found:

At 54 years old I shouldn't go beyond 170 and I couldn't.

A decent pace on the 12 x 10 kept me in the 120s. Same on the 10 x 7. That puts me around 70%.

Hitting fast put me in the 150s on the 10 x 7 and 8 x 5. (90%)

The fastest was hitting 160s when doing my hard and fast left-right, left-right-left, etc, over and over. (95%)

Surprisingly, hitting the double end bag from the side in my frame only put me in the low 150s.

I would guess going all out longer will eventually make me reach 170.

[dsmith2296]

Is there a way to find out how many calories a specific person burns at a specified heart rate. e.g., I am 5' 10", 180lbs- how many calories would i burn if I maintained 125 bpm for, say, 30 minutes.

[dsmith2296]

How does that product work-- does it have a chest strap? If so, can you just lie the digital watch on a nearby table or do you need to wear it on your wrist?




I just bought this one at Walmart for $48 which is the best price I could find.

http://www.sportsauthority.com/product/index.jsp?productId=2058820

Just tried it on different bags and different hits. Makes the workout much more interesting. I'll have to gather more data over time to do it justice, but here's what I found:

At 54 years old I shouldn't go beyond 170 and I couldn't.

A decent pace on the 12 x 10 kept me in the 120s. Same on the 10 x 7. That puts me around 70%.

Hitting fast put me in the 150s on the 10 x 7 and 8 x 5. (90%)

The fastest was hitting 160s when doing my hard and fast left-right, left-right-left, etc, over and over. (95%)

Surprisingly, hitting the double end bag from the side in my frame only put me in the low 150s.

I would guess going all out longer will eventually make me reach 170.

[atgatt]

Sorry, but I responded yesterday but it didn't take. That seems to happen when I'm on the road.

Anyway in brief, it does have a chest strap but it is comfortable and easy to wear and put on. Even wore it once to bed to see how low my heart rate would go. It went down to the lower 60s.

The one I have needs to be worn on the wrist.

[Tim]

Is there a way to find out how many calories a specific person burns at a specified heart rate. e.g., I am 5' 10", 180lbs- how many calories would i burn if I maintained 125 bpm for, say, 30 minutes.

I poked around on the web, but couldn't find anything ... I'm pretty sure that's how these heart rate montiors do it, but the formula is a mystery.

[dsmith2296]

The one I have needs to be worn on the wrist.

Doesn't that impede your punches?

[Tim]

Doesn't that impede your punches?

Mine does... it's pretty bulky. I find it inhibiting on double and triple elbow strikes (it can drag on the bag after the fist hits and before the elbow). I also find my knuckles (of the opposite hand) dragging on it during fist rolls (F-ROLL)

Mine has a chest strap, which is annoying to put on, but I've found you can wear the watch (which on mine is merely for display of the numbers) on a belt loop and it works just as well.

[atgatt]

The Polar is very light and small on the wrist, and the chest strap is very easy to put on. Once on, it is so comfortable and thin, you forget you are wearing it.

Regarding calories, once you know specifics that the heart monitor is telling you, then with that you can start to figure out a calorie burn rate.

http://www.thewalkingsite.com/thr.html

I'm going to wear the monitor more often because it is very interesting to me to see what my heart is doing not only on the speedbags, but also doing everyday activities.

God was very clever in designing the heart.

[atgatt]

As with so many things, I'm reading and finding that the max heart rate formula that is 220 - your age, is bogus. I'll have to read more on the subject though.

My concern grew when hitting the various bags today, I was able to get my rate beyond 170 and my monitor started to beep at 166 and beyond since I programmed it for being my max and warning.

Even in the 170s, although I was winded, I didn't feel I was at my max and would like to push it more sometime.

I just wonder if it is dangerous.

Anyone have any knowledge on this?

[jaguiler]

Talking about HRM's here is some research I did with my heart rate monitor -

http://www.speedbagforum.com/forums/showthread.php?t=299

[atgatt]

jaguiler,

Thanks. I'll have to take more time to read the attachments from the other responses to you.

Like you, I'm in the 120/130 range when hitting the speedbag, but going hard at it, slight rest, hard at it, etc. I can reach the 160s.

Same with the double end bag. Hitting, ducking, weaving, blocking puts me in the 130s. but really going at the double end, puts me in the 160s.

Really pushing the speedbag can get me just over the 170 range briefly and not have a heart attack, yet.

What is your resting rate? That is when you are very rested and still laying down. Mine is in the low 60s. Someday I plan on going lower to a flat line. :)

[speedbag4life]

As with so many things, I'm reading and finding that the max heart rate formula that is 220 - your age, is bogus. I'll have to read more on the subject though.

My concern grew when hitting the various bags today, I was able to get my rate beyond 170 and my monitor started to beep at 166 and beyond since I programmed it for being my max and warning.

Even in the 170s, although I was winded, I didn't feel I was at my max and would like to push it more sometime.

I just wonder if it is dangerous.

Anyone have any knowledge on this?

No scientific/studied knowledge, but anecdotal. ;) Having scoffed the max heart rate formula for years, I agree that there's something relatively bogus about it. Listening to your body is a better gauge than using a little math formula. That said, the formula isn't entirely without merit. A ball-park estimate is a good start.

[roberthelpus]

I think that I am going to basically ignore the whole heart rate thing as well. Other than the recovery function on my stationary bike.

When my father was hooked up to monitors in the hospital with pnuemonia a few times is resting heart rate went down into the thirties. Years before that they had him on the treadmill for a stress test with two nurses hanging on him in an attempt to reach a target heart rate. He thought that they were trying to kill him.

So guessing that I may have inherited his genes in this regard I don't think that I will pay too much attention to the expectations. I've definitely felt that I was putting out some considerable effort while my heart rate was nowhere near the targets for my age bracket.

[dsmith2296]

Well I got a Polar heart rate monitor. My speed bag overhangs my treadmill. Every night I do a mile on the treadmill on 3.8 miles per hour while hitting the bag in standard triplet rythym making two strikes per second or 120 strikes per minute. It takes me 16 minutes to go one mile.

At the 5 minute mark, I was at 135 bpm. At 10 minutes, I was at 140 bpm and at 16 minutes I was at 150 bpm.

When I just walked without hitting the bag, I was at 120 bpm at both 5 min and 10 min, then 125 bpm at 16 minute mark.

When I hit only, 115 bpm. When I fist rolled, my triceps gave out before my heart.

[atgatt]

It is interesting how our heart rates are similar between us all in this thread.

Roughly around 120 hitting the bag and then walking.

Today while hitting, it follows a pattern similar to yours, dsmith, by the rate starting low, settling at about 120, and about 15 minutes later hitting at the same rate the rate is a bit higher.

Going all out on the speedbag though, especially the 8 x 5, got my rate over 170 today again.

Also today I put up a new Title small double end bag with very loose cords. I tried a new thing of just swinging left and right repeatedly at it and always making a hit with each punch. No blocking, ducking or weaving; just hitting wherever it is. THAT got me over 175 beats.

If anything, the heart monitor adds to the fun of a workout.

[Tim]

If anything, the heart monitor adds to the fun of a workout.

Yes, it's fascinating to check out the heart rates, isn't it? I try to use mine as much as possible now. It also gives quantitative feedback so you can push yourself harder, if I'm walking and I'm < 60% I know I need to start going faster...

[atgatt]

Tim, I'm curious. You have a 185 max limit you said. The watch is bothering when hitting certain ways.

My max is 165 but I can go beyond it either by going all out on the speedbag towards the later part of the workout, or doing the same on the double end bag.

I think if I were to see what is the highest I can get it, it would be from the double end by only hitting it; no blocking, weaving, etc. My guess is that I'm swinging by at least half the cadence of the speedbag, but the reach is farther and much more unpredictable. It's taking a lot more body movement and concentration.

Have you ever gone beyond your max of 185? Not sustained, but just a peak, like just after doing a flurry for how ever long you can push it, then checking your rate immediately.

Just don't go and have a heart attack on us and the same for me.

[dsmith2296]

One mile at 6.1 mph for 10 minutes = 172 bpm

[Tim]

Have you ever gone beyond your max of 185? Not sustained, but just a peak, like just after doing a flurry for how ever long you can push it, then checking your rate immediately.

Just don't go and have a heart attack on us and the same for me.

I'm working out tonite... I'll give it a go.

[Tim]

I'm working out tonite... I'll give it a go.


Speed bag - I was wailing on my 10x7, the most heart rate I could get was about 170-171. I didn't have time to put up a smaller bag, but the bigger bags feel like more of a workout to me.

I setup my double end bag and worked it with some 16 oz gloves, lots of combos, bob and weave and keeping in motion (at least for a 180 degree arc - that's all I have room for). Within 2 rounds I was up to 188-189. My monitor has an alarm when you hit max heart rate, so I know when to check it.

My heavy bag (the one I actually hit and not the one that weighs down the board) is up in the attic. I'm sure I can go 190+ with that...

I used to do a pretty serious boxing workout (2yrs ago)- Heavy Bag x 6 rounds, DE bag x 4-5 rounds, speed bag - at least 6 rounds. I'm sure I regularly went way over 185 heart rate on those workouts.

Several years ago I ran a 5K ... and was woefully unprepared. I finished it, but I felt like I was going to die by the end. the last 1K or so was sheer torture. My heart was pounding out of my chest and was breathing hard in a way I'd never experienced up until then or ever since. I'd love to know what my heart rate was for that, not that I'd ever do anything that foolish again.

[atgatt]

Not to keep this thread going on forever, but I can't shut up just yet.

dsmith, how old are you? I've seen Speedbag hit the bag while riding a stationary bike, but at least the seat keeps him level and somewhat braced to the chair. You are walking and hitting. Is that easy to do? Do you see a difference in heart rate with leg work vs arm work?

Tim, now you got me thinking about getting some 16 oz gloves too for the DE bag. I don't know why because every week I do work road trips on my motorcycle and for the four hour ride today, my right shoulder was stiff from all the hitting I did previously. Still, I want to try those gloves.

With more training, I want to see if I could get into the 180 rate like you did and not go flat line afterwards. Sounds like you did some serious training not long ago. You-da-man.

It would be interesting if boxers had heart monitors to show their rates throughout the fight. My guess they are reaching 180/200. What's your guesses?

[Speedbag]

Not to keep this thread going on forever, but I can't shut up just yet.

dsmith, how old are you? I've seen Speedbag hit the bag while riding a stationary bike, but at least the seat keeps him level and somewhat braced to the chair. You are walking and hitting. Is that easy to do? Do you see a difference in heart rate with leg work vs arm work?

...My guess they are reaching 180/200. What's your guesses?

Talk about changing levels while punching, check out the opening 18 seconds of this video (http://www.youtube.com/watch?v=hHH8-sHRaZQ). I call it Step & Punch, and trust me - it will get your heart rate up to 180/200. Way harder than Punching and Riding.

[atgatt]

Post # 108.

Speedbag, that's nothing. I can jump rope and hit the bag at the same time.

What looked like even more of a workout in your film was you bringing down your platform and wheeling in that bike.

The steps along with the bag does look like killer.

It's all for our good though just after reading this study today:

http://www.nysun.com/article/70339

[dsmith2296]

Punching in triplet rythym, R - FSP, R - FCP, L - FSP, L- FCP is pretty easy walking 3.8 mph on a treadmill. I counted every R - FSP for a minute and I have 31 per minute which I believe equates to around 120 total strikes per minute. If that lets you know how fast I go.- Steady, but nothing too fancy.

No way could I keep anything fancy like double punch, triple punch, reverse punch or fist rolling going very smoothly while walking on a treadmill. Actually, I can't even reverse punch standing still yet.

I actually watch Lou Dobbs on CNN every night at 7:00 pm when I do my mile hitting the bag and I can watch TV and hit the bag with my peripheral vision most of the 16 minutes. Its a relatively light workout- maxing my heart rate out at around 150 bpm. As I said, walking only had me around 125 bpm. But if I run a 10 minute mile on 6.1 mph, I get up to 170 bpm.

I am 36, 5' 10", 180 lbs.