Why hit the bag? For stress release? For fun? To get the rush? Muscle? Technique? How about all of the above plus more. Using the punching bag for workouts not only promotes muscle growth but also provides an intense level of cardio and aerobic exercise and can be augmented by adding footwork to your session.
The heavy bag was actually designed for boxers to enhance theirpunching power. Main muscles worked on the heavy bag include the shoulders, arms, back, chest and waist. Legs are also used in the process of punching the bag, to generate power through the upper body. Overall for a straight workout of even 3 minutes punching and kicking and 1 minute rest for about 30 minutes provides an excellent addition to any workout. However, like Bruce Lee was known to say, the only problem with the bag is that it does not punch back.