Punkin...I'm copying my reply that I posted on the "diet & nutrition" forum for you. Sorry for the repeat, but this will also help to bounce your question back to the top of the list for now.
I used to train on the "heavy" bag (what you have), as well as the "speed" bag, until I had my first back surgery four years ago. In fact, both bags are still hanging...just not being used. My opinion is that the workout you get from either bag, is beneficial. But that of course depends on what benefit you are hoping to derive from using it/them. I never viewed either as being much of a cardio workout, although you can definately work up a good sweat. If you are looking at purely increasing your shoulder strength, stamina and punching power, the heavy bag will do the trick. Don't get too carried away with it in the beginning, or else you will lose interest very quickly. If you are not used to hitting the heavy bag (mine is a tough canvas 75 lb bag), it can be quite unforgiving to your fists, even wearing gloves. I'd recommend that you begin, just as you would with any physical activity. Start slow...and gradually increase the length of workout as well as intensity, over a pre-designated timeframe. Also, in the beginning, allow a day of rest in between each workout. But if you want to build your wind, which will improve your ability to hit the bag for longer sessions, you still need to run, bike, stairs etc...
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