A good heavy bag program strengthens your cardiovascular system, tones and strengthens your muscles, burns fat, increases bone density and connective tissue resilience. Not only can you get into great shape, but you can develop functional self-defense qualities at the same time.
By repeatedly striking the bag, you activate all of the major muscles groups in your body. The arms, shoulders, abdominal, and leg muscles must be coordinated and conditioned. This training also builds athletic qualities such as speed, power, balance, timing, and coordination. I incorporate my heavy bag work as well as the other exercises I have come accustom to from my years training as a professional fighter into my daily weight & fitness training.
Richard