July/August 2007
Andy and JamieWelcome! In this double month's issue Andy and Jamie point out common mistakes when working out on a heavy bag and how to fix them.  They explain how to check your heart rate. Lastly, in the "Ask the Trainer" section, Andy and Jamie explain what to do to stay hydrated when exercising in these hot summer months.

The Balazs Team - Knock Yourself Out!


Boxing Drill #44: Heavy Bag Workout - Common Mistakes 
The heavy bag is a total body workout. Here are some common mistakes when hitting the heavy bag and how to correct them.

Common Mistakes and Training Tips:
Standing too close to the bag for straight punches.
Tip: Check your distance before you throw a punch, by standing more than a jab length away. Move forward slightly when you throw the jab. Then move back.

Mistake: Pushing the punches on the bag causing the bag to swing excessively. This is often apparent when you get tired.
Tip: As soon as the glove makes contact with the bag, return the arm back to the on guard position. Snap the punches.

Mistake: Bag spins after it has been hit.
Tip: Strike the bag in the center with the glove and not off to one side.

Mistake: Standing in one place after punching.
Tip: Move around and circle the bag in between throwing your punches. Move to the right, throw some punches, slip and move to the left.

Mistake: Fists drop down low beside the body, leaving the head unprotected and reducing the effectiveness of the punches being thrown.
Tip: Always keep the fists up by the chin protecting the head and chin.

Andy & Jamie's Health & Fitness Tip: The Heart Rate
The heart beats a specific number of times per minute and this number is unique to each individual. When the body starts to move during activity, the heart muscle must pump more blood, more often to provide sufficient quantities of oxygen to the muscles. A trained heart pumps out a greater volume of blood and doesn't need to beat as often to provide the necessary oxygen to the body whether at rest or while exercising

Resting Heart Rate
Your resting heart rate is a good indicator of your basic fitness level.

To take your resting heart rate, sit in a comfortable position and find either your carotid artery, (in the neck region) or your radial artery (on the inside of the wrist). The pulse in the neck area is found by gently placing the index finger or the middle finger over the lower neck, just above the collarbone. The radial pulse can be found by placing the fingers on the underside of the wrist in line with the thumb. Count the number of times that your heart beats in one minute.
As your fitness level improves, your resting heart rate will decrease.

It's best to take your resting heart rate when you're relaxed, preferably in the morning.

Ask the Trainer:
"It's been very hot in my area, and I've been trying to get my long runs early in the morning. Lately I've been feeling slightly dizzy near the end of my runs. Should I be doing something else on these hot days for my cardio?"

To avoid overheating while exercising in hot weather, you should adjust the intensity to fit the temperature and humidity. Try running in the morning or evening when the temperature is not as extreme. Make sure that you're drinking enough water before and during the exercise session. You may want to workout indoors on extremely hot days. Consult your doctor if the dizziness continues.

The following are common types of heat injuries and their symptoms.
* Heat cramps - muscles cramps of the abdomen, legs, or arms.
* Heat exhaustion - headache, excessive sweating, dizziness, nausea, clammy skin.
* Heat stroke - hot, dry skin, cessation of sweating, rapid pulse, mental
confusion, unconsciousness.

To prevent heat injuries, the following hydration guidelines should be used:
* Type of drink: cool water (45 to 55 degrees F).
* Before the activity: drink 13 to 20 ounces at least 30 minutes before.
* During the activity: drink 3 to 6 ounces at 15 to 30 minute intervals.
* After the activity: drink to satisfy thirst, then drink a little more.

- Andy Dumas

Send your questions for Andy to

Product Recommendations:
BH0250  Balazs Heavy Bags
GB0010  Balazs Heavy Bag Gloves
PK0112  Balazs Hand Wraps
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Endorsed by the World Boxing Council
Balazs fitness tips are endorsed by the World Boxing Council.