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Punching bags are a great piece of training equipment. They help you train your coordination, dexterity, and toughen up your hands. You can use them to practice the technique and power of your punches and you can use them to get a good cardio workout.

The punching bag usually weighs around 50 pounds. Remember that these bags are meant to take abuse. Many bags these days are made of synthetic materials that just don't stand up to serious punching. Try to find a bag made of leather. You could also make your own by filling a canvas duffel bag with shredded newspaper. The canvas lasts a long time and the newspaper will provide weight, bulk, and toughness.

A heavy bag is larger than a punching bag, weighing 100-200 pounds. They are meant for punching and kicking. Punching bags are too light to handle kicks, but heavy bags will take them in stride. The same rules apply for material: canvas or leather is better than plastic. Also, don't buy a floor stand. Heavy bags should always be hung from the ceiling on something that can take the weight.

Speed bags are small, air-filled bags. They are used for dexterity and rhythm instead of power. Mostly, a speed bag is a speed bag. Just make sure it moves fluidly.

Train safely. If you are going to be punching, use hand wraps or gloves. Learning technique from a good teacher will also help you work out better on your own.

Learn more about this author, Kevin Bahler.
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