♠ ACE SPORTS PAGE ♠
AMERICAN CONSERVATIVE EXCEPTIONAL PERFORMANCE
From the Kerosene Cowboy’s SPORTS PAGE
By: Charles W. Boatright
Boxing Bag Workout, A Full Body Workout: Even women are getting into the Gym and working out on a Bag for a full body Aerobic-Cardio workout. The Benefits of a boxing bag workout goes beyond the body to improve our cognitive functions.
Now that we are between Christmas and New Year’s 2025, there is not a better time to start thinking about your 401(k) as a health and fitness as a new start. Each day and year that starts is a great time to think about eating healthier and including getting more fitness into your schedule. I consider my health and fitness program as my 401(k) but for my years now retired.
I took a huge withdrawal in January of 2024 from my health 401(k) program when I was diagnosed with stage 2 Prostate Cancer. I credit God and my health and fitness for my quick recovery, especially my Cryotherapy with the after effects of my Prostatectomy surgery. I only missed two-months from being active before getting back to my workout routines.
Making Resolutions to Lose Weight and get into better Shape
As we approach the New Year, some if not majority of people will be thinking about New Year’s Resolutions like to lose weight and to get into better shape. While putting together your fitness routine, I would like to offer to you strength training and a boxing bag workout in addition to your Aerobic-Cardio exercise. By the way, more women are taking up boxing training, that is a great workout for both men and women.
A boxing bag workout is one of the easiest but most challenging methods to get a full body workout. I personally have three- 3-minute rounds (total of 9- minutes boxing bag routine) with a minute water break between rounds. I would recommend you do your strength training before the boxing bag workout, because your arms will be tired from the bag workout.
NOTE: If you do bench presses like I do, please use dumbbells instead of a bar-bell in case you get into a bind and you need to drop the weights. I workout by myself a lot, and dumbbells are the safest method.
The Benefit to the Mind and Body of a Boxing Bag Workout for both Men and Women; including Parkinson’s
The reason that a boxing bag workout is such great fitness is that it is just as much a benefit to your mind and cognitive function as your physical component. A bag workout helps maintain neurological function between the mind and body. The bag workout is great for people like me in their mid-60’s.
The boxing bag workout is so beneficial that the medical personnel uses bag workout to help Parkinson’s patients improve their motor skills and their quality of life in maintaining their active lifestyle. Another therapy is listening to music while working out that helps these Parkinson’s patients, as well. I listen to music all the time working out to improve my workouts.
FOX NEWS also has an article on dancing to help Parkinson’s patience:
Dance eases depression symptoms in Parkinson’s patients, new study suggests
If you ever watched boxing, or Dana White’s UFC, there is what is referred to as dancing or bobbing and weaving. This bobbing and weaving with punching is a great workout and therapy for Parkinson’s. If it is good for Parkinson’s patients, it is excellent for everyone else.
Ladies this isn’t a Man’s just a Man’s Workout
If you use the photograph of my model Rachel and of me, you can read about an encounter of an A-10 Warthog.
I work with women in my gym to get them involved in using boxing bag workout as part of their fitness routine. The bag workout benefits every part of our health including one that doesn’t get the attention that it should, your balance and cognitive coordination. I call it Active Meditation.
I enjoy the boxing bag workout to maintain my joint and overall health, mobility, and balance as I approach my 70’s. In the featured photograph and others in this article, I’m 67 years old and I’m working out in my gym with one of my models, Rachel.
Some Boxing Bag Technique to Incorporate into your Boxing
Take off your rings to prevent damage the ring or your fingers.
I prefer to use kickboxing gloves because I can also strength train with kickboxing gloves.
When punching the bag, lay the punch just below and over your ring knuckle to prevent injuring your wrist. The Ulna bone and the Ulna Styloid Process lines up perfectly with your ring knuckle. This transfers the impact throughout your body, instead of your wrists taking on the impact.
DO NOT use the bottom of the punching bag where the filler material is the most dense. You want to punch the middle of the bag, where the EVERLAST Label is located, as shown in the feature image.
I use bungee cords to stabilize the punching bag because I don’t use a spotter on the bag.
Start for one-minute rounds until you can increase your stamina to three- minute rounds. Take a one-minute water break between rounds. The key is to be patient and build on your stamina to at least 9- minutes.
I limit my rounds to three- 3-minute rounds, because I have a 60-minute workout time frame that starts off with Yoga and I finish with cycling for 25- minutes.
Sciatic or Neuropathy Therapy
For those dealing with sciatic or Neuropathy, that I do after my Prostatectomy, I have a deep knee bend where I bring my knees to my chest by squatting. This has been one of the most effective ways to treat these two types of conditions. You can also lay on your back on a bench press and pull your knees toward your chest.
The only reason that I like deep knee bends is because it is a compound exercise that combines squats with knees to chest exercise. I occasionally use dumbbells in each hand when performing my squats.
Make sure you sit-down to drink water after your workout to re-hydrate and recover.
For those dealing with sciatic or Neuropathy, that I do after my Prostatectomy, I have a deep knee bend where I bring my knees to my chest by squatting. This has been one of the most effective ways to treat these two types of conditions.
Please visit our ACE Sporty Hangar Store for aviation gear and apparel. I also have on KINDLE my Health & Fitness Book to maintain an Age-Defying Lifestyle even at my age of 67:
My List of Books on Kindle under my name, Charles W. Boatright:
There are two reviews that are posted below on two of my books
01-THE QATSPY® MELIORA Health & Fitness Program Turbocharged DIET w/ Age-Defying Results!