Help with training in my apartment
Now that I'm settled in with my evening schedule and pattern, I want to focus on my workout at home.
I bought an Everlast Heavy Bag stand ( http://www.amazon.com/Everlast-4812B...xp_grid_pt_0_0 ) because the landlady doesn't allow modifications/drilling done to the walls. I considered using a Wavemaster, but feel that it would slide/move a lot. So, now that I have a punching bag stand, all that I need to buy is a bag.
What weight of bag would be good for me? I am 5'7" and 155lbs. Is there a science to selecting bag weights?
How much counterweights/plates do I need to buy? 1:1?
Does hitting a bag (punching and kicking practices) improve endurance on its own or do I still need to supplement it with running/cardio?