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Examples of plyometric exercises include push-ups, squat jumps, and box jumps. Most plyometric exercises are high-impact, and are highly effective for fitness and sports training.","What Are Plyometric Exercises?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bdd3f72b-8cfe-4972-b342-cf9a109a797e","Plyometric exercises have been popular among athletes for a long time, and both recreational boxers and competitive boxers should incorporate plyometric exercises into their training. These exercises use explosive movements to increase what we call ‘power output’ and improve our body’s ability to turn on a dime and stay agile, especially in the ring.\\n\\nWhen we’re boxing, we want to fight with maximum power output. All of our punching power starts in our feet and legs, so boxers should train in exercises that improve their ability to explode from that planted foot and transfer all of that energy and power through the body and into the punch.\\n\\nMore powerful legs = more powerful punches. But the plyometric benefits don’t stop there! These types of exercises also improve our footwork, hand speed, fighter strength and endurance, and cardio!","Why Should Boxers Incorporate Plyometric Exercises Into Their Training?",{"_uid":676,"answer":677,"question":678,"component":670},"05379914-18f6-4295-afbc-13ce4ec376cd","Here’s a quick and dirty plyometric workout to improve your power in the boxing ring. All you’ll need is a medicine ball and a plyometric box--if you don’t have one available, you can use another sturdy surface.","Plyometric Workout for Boxers",{"_uid":680,"answer":681,"question":682,"component":670},"25332220-d388-4c0b-9899-c1791bb6b081","Stand with your feet shoulder-width apart and hold your arms out to the sides, parallel to the ground\\nUse small, controlled motions to circle your arms forward, growing the circles larger over time\\nRepeat for 30 seconds\\nReverse directions and circle your arms backwards for 30 seconds","ARM CIRCLES (30 SECONDS EACH DIRECTION)",{"_uid":684,"answer":685,"question":686,"component":670},"ca757748-2b9e-4880-974f-cd4c6e1862af","Stand with your feet shoulder-width apart and step your right leg forward, putting all your weight on your right heel\\nBend your right knee until it’s parallel with the floor, and pause for a beat\\nMake sure your right knee does not extend over your right toes\\nWithout moving your right leg, move your left leg forward and repeat the motion with the left leg\\nRepeat, “walking” forward on alternating legs\\nComplete 20 lunches on each leg","WALKING LUNGES (20 EACH SIDE)",{"_uid":688,"answer":689,"question":690,"component":670},"7d2d4290-39f6-45d2-924e-6439cb73e51d","Stand with your feet hip-width apart and lift your left knee to your chest\\nPlace it back down\\nLift your right knee to your chest\\nPlace it back down\\nContinue alternating knees at a running or sprinting pace, lifting each knee 25 times","HIGH KNEES (25 EACH SIDE)",{"_uid":692,"answer":693,"question":694,"component":670},"32734233-15b6-444e-9674-dfc69efcec2c","Start in basic push-up position with your hands slightly outside of your shoulders\\nLower down into a push-up and stop just shy of touching the floor\\nExplode upwards so that your hands come up off the ground\\nLand gently back in push-up position and repeat for 3 sets of 8 push-ups\\n*If you cannot lift off of the ground, just complete regular push-ups.","PLYOMETRIC PUSH-UPS (3 SETS, 8 REPS EACH)",{"_uid":696,"answer":697,"question":698,"component":670},"c7190557-8ef3-4b9b-93c2-028072f8607c","Stand with your feet shoulder-width apart and hold a medicine ball over your head with both hands\\nBring one foot slightly in front, and explode forward to slam the medicine ball on the ground as hard as possible\\nSquat to retrieve the ball and repeat the slam for 3 sets of 8 slam reps each","MEDICINE BALL SLAMS (3 SETS, 8 REPS EACH)",{"_uid":700,"answer":701,"question":702,"component":670},"d9068f12-9370-4ee9-b8aa-faeebf72ef00","Begin by standing with your feet shoulder-width apart with an 18” plyometric box 12” in front of you\\nBending your knees and using your arms for momentum, jump from the floor to the top of the box\\nLand softly on top of the box\\nJump back down and repeat for 3 sets of 8 jump reps\\n*If you don’t have a plyometric box, head outside and use a park bench or cement wall that reaches about 18” high.","BOX JUMPS (3 SETS, 8 REPS EACH)",{"_uid":704,"answer":705,"question":706,"component":670},"0969eb28-6340-44cc-8989-8562849db028","Stand with your feet shoulder-width apart and your knees slightly bent\\nBend your knees and explode from your feet into the highest jump you can reach, bringing your knees up to your chest\\nLand and repeat for a total of 3 sets of 8 jumps","TUCK JUMPS (3 SETS, 8 REPS EACH)",{"_uid":708,"answer":709,"question":710,"component":670},"8e07f5ec-c968-422b-bbbe-cd39cd073bf8","1. Limit Your Plyo Workouts\\nPlyometric exercises put a lot of stress on your muscles and your joints, so we recommend including them in your training no more than three times per week.\\n\\n2. Limit Your Total Reps\\nPlyometrics work best when you complete them quickly, with maximum power and speed. The simplest and safest way to ensure the best training is to complete 3 to 6 sets of 6 to 8 reps.\\n\\n3. Rest Between Sets\\nPlyometric workouts without rest become conditioning workouts, which leave you drained rather than more powerful. A good rest period between plyometric sets ranges from 30 to 60 seconds.","Three (3) Rules of Plyometric Workouts:",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":712,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":713,"component":39,"meta_info":721,"block_image":722,"cover_image":723,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":743,"full_slug":744,"sort_by_date":48,"position":392,"tag_list":745,"is_startpage":9,"parent_id":746,"meta_data":48,"group_id":747,"first_published_at":748,"release_id":48,"lang":60,"path":48,"alternates":749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":734,"_uid":735,"name":727,"photo":736,"component":739,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":740,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":741,"social_link_instagram":742,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":737,"alt":727,"name":727,"focus":48,"title":727,"filename":738,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":751,"content":752},"doc",[753,760,781,785,789,793,802,805,809,814,820,848,853,891,896,927,932,937,942,968,972,977,982,987,1007,1011,1016,1021,1047,1051,1055,1060,1065,1085,1089,1093,1098,1103,1107,1112,1116,1121,1125,1170,1175],{"type":754,"attrs":755,"content":757},"heading",{"level":756},2,[758],{"text":669,"type":759},"text",{"type":761,"content":762},"paragraph",[763,765,771,779],{"text":764,"type":759},"Plyometric exercises are aerobic movements that build muscle power through strength, speed, and endurance training. Examples of plyometric exercises include ",{"text":766,"type":759,"marks":767}," ",[768],{"type":769,"attrs":770},"styled",{"class":7},{"text":772,"type":759,"marks":773},"push-ups",[774],{"type":775,"attrs":776},"link",{"href":777,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/push-yourself-how-to-improve-your-push-ups/","_blank",{"text":780,"type":759},", squat jumps, and box jumps. Most plyometric exercises are high-impact, and are highly effective for fitness and sports training.",{"type":754,"attrs":782,"content":783},{"level":756},[784],{"text":674,"type":759},{"type":761,"content":786},[787],{"text":788,"type":759},"Plyometric exercises have been popular among athletes for a long time, and both recreational boxers and competitive boxers should incorporate plyometric exercises into their training. These exercises use explosive movements to increase what we call ‘power output’ and improve our body’s ability to turn on a dime and stay agile, especially in the ring.",{"type":761,"content":790},[791],{"text":792,"type":759},"When we’re boxing, we want to fight with maximum power output. All of our punching power starts in our feet and legs, so boxers should train in exercises that improve their ability to explode from that planted foot and transfer all of that energy and power through the body and into the punch.",{"type":761,"content":794},[795,800],{"text":796,"type":759,"marks":797},"More powerful legs = more powerful punches",[798],{"type":799},"bold",{"text":801,"type":759},". But the plyometric benefits don’t stop there! These types of exercises also improve our footwork, hand speed, fighter strength and endurance, and cardio!",{"type":761,"content":803},[804],{"text":677,"type":759},{"type":754,"attrs":806,"content":807},{"level":756},[808],{"text":678,"type":759},{"type":754,"attrs":810,"content":811},{"level":756},[812],{"text":813,"type":759},"Warm-Up (3 minutes)",{"type":754,"attrs":815,"content":817},{"level":816},3,[818],{"text":819,"type":759},"Arm Circles (30 seconds each direction)",{"type":821,"content":822},"bullet_list",[823,830,836,842],{"type":824,"content":825},"list_item",[826],{"type":761,"content":827},[828],{"text":829,"type":759},"Stand with your feet shoulder-width apart and hold your arms out to the sides, parallel to the ground",{"type":824,"content":831},[832],{"type":761,"content":833},[834],{"text":835,"type":759},"Use small, controlled motions to circle your arms forward, growing the circles larger over time",{"type":824,"content":837},[838],{"type":761,"content":839},[840],{"text":841,"type":759},"Repeat for 30 seconds",{"type":824,"content":843},[844],{"type":761,"content":845},[846],{"text":847,"type":759},"Reverse directions and circle your arms backwards for 30 seconds",{"type":754,"attrs":849,"content":850},{"level":816},[851],{"text":852,"type":759},"Walking Lunges (20 each side)",{"type":821,"content":854},[855,861,867,873,879,885],{"type":824,"content":856},[857],{"type":761,"content":858},[859],{"text":860,"type":759},"Stand with your feet shoulder-width apart and step your right leg forward, putting all your weight on your right heel",{"type":824,"content":862},[863],{"type":761,"content":864},[865],{"text":866,"type":759},"Bend your right knee until it’s parallel with the floor, and pause for a beat",{"type":824,"content":868},[869],{"type":761,"content":870},[871],{"text":872,"type":759},"Make sure your right knee does not extend over your right toes",{"type":824,"content":874},[875],{"type":761,"content":876},[877],{"text":878,"type":759},"Without moving your right leg, move your left leg forward and repeat the motion with the left leg",{"type":824,"content":880},[881],{"type":761,"content":882},[883],{"text":884,"type":759},"Repeat, “walking” forward on alternating legs",{"type":824,"content":886},[887],{"type":761,"content":888},[889],{"text":890,"type":759},"Complete 20 lunches on each leg",{"type":754,"attrs":892,"content":893},{"level":816},[894],{"text":895,"type":759},"High Knees (25 each side)",{"type":821,"content":897},[898,904,910,916,921],{"type":824,"content":899},[900],{"type":761,"content":901},[902],{"text":903,"type":759},"Stand with your feet hip-width apart and lift your left knee to your chest",{"type":824,"content":905},[906],{"type":761,"content":907},[908],{"text":909,"type":759},"Place it back down",{"type":824,"content":911},[912],{"type":761,"content":913},[914],{"text":915,"type":759},"Lift your right knee to your chest",{"type":824,"content":917},[918],{"type":761,"content":919},[920],{"text":909,"type":759},{"type":824,"content":922},[923],{"type":761,"content":924},[925],{"text":926,"type":759},"Continue alternating knees at a running or sprinting pace, lifting each knee 25 times",{"type":754,"attrs":928,"content":929},{"level":756},[930],{"text":931,"type":759},"Plyometric Circuit",{"type":754,"attrs":933,"content":934},{"level":756},[935],{"text":936,"type":759},"Round 1",{"type":754,"attrs":938,"content":939},{"level":816},[940],{"text":941,"type":759},"Plyometric Push-Ups (3 sets, 8 reps each)",{"type":821,"content":943},[944,950,956,962],{"type":824,"content":945},[946],{"type":761,"content":947},[948],{"text":949,"type":759},"Start in basic push-up position with your hands slightly outside of your shoulders",{"type":824,"content":951},[952],{"type":761,"content":953},[954],{"text":955,"type":759},"Lower down into a push-up and stop just shy of touching the floor",{"type":824,"content":957},[958],{"type":761,"content":959},[960],{"text":961,"type":759},"Explode upwards so that your hands come up off the ground",{"type":824,"content":963},[964],{"type":761,"content":965},[966],{"text":967,"type":759},"Land gently back in push-up position and repeat for 3 sets of 8 push-ups",{"type":761,"content":969},[970],{"text":971,"type":759},"*If you cannot lift off of the ground, just complete regular push-ups.",{"type":754,"attrs":973,"content":974},{"level":816},[975],{"text":976,"type":759},"Rest (30 seconds)",{"type":754,"attrs":978,"content":979},{"level":756},[980],{"text":981,"type":759},"Round 2",{"type":754,"attrs":983,"content":984},{"level":816},[985],{"text":986,"type":759},"Medicine Ball Slams (3 sets, 8 reps each)",{"type":821,"content":988},[989,995,1001],{"type":824,"content":990},[991],{"type":761,"content":992},[993],{"text":994,"type":759},"Stand with your feet shoulder-width apart and hold a medicine ball over your head with both hands",{"type":824,"content":996},[997],{"type":761,"content":998},[999],{"text":1000,"type":759},"Bring one foot slightly in front, and explode forward to slam the medicine ball on the ground as hard as possible",{"type":824,"content":1002},[1003],{"type":761,"content":1004},[1005],{"text":1006,"type":759},"Squat to retrieve the ball and repeat the slam for 3 sets of 8 slam reps each",{"type":754,"attrs":1008,"content":1009},{"level":816},[1010],{"text":976,"type":759},{"type":754,"attrs":1012,"content":1013},{"level":756},[1014],{"text":1015,"type":759},"Round 3",{"type":754,"attrs":1017,"content":1018},{"level":816},[1019],{"text":1020,"type":759},"Box Jumps (3 sets, 8 reps each)",{"type":821,"content":1022},[1023,1029,1035,1041],{"type":824,"content":1024},[1025],{"type":761,"content":1026},[1027],{"text":1028,"type":759},"Begin by standing with your feet shoulder-width apart with an 18” plyometric box 12” in front of you",{"type":824,"content":1030},[1031],{"type":761,"content":1032},[1033],{"text":1034,"type":759},"Bending your knees and using your arms for momentum, jump from the floor to the top of the box",{"type":824,"content":1036},[1037],{"type":761,"content":1038},[1039],{"text":1040,"type":759},"Land softly on top of the box",{"type":824,"content":1042},[1043],{"type":761,"content":1044},[1045],{"text":1046,"type":759},"Jump back down and repeat for 3 sets of 8 jump reps",{"type":761,"content":1048},[1049],{"text":1050,"type":759},"*If you don’t have a plyometric box, head outside and use a park bench or cement wall that reaches about 18” high.",{"type":754,"attrs":1052,"content":1053},{"level":816},[1054],{"text":976,"type":759},{"type":754,"attrs":1056,"content":1057},{"level":756},[1058],{"text":1059,"type":759},"Round 4",{"type":754,"attrs":1061,"content":1062},{"level":816},[1063],{"text":1064,"type":759},"Tuck Jumps (3 sets, 8 reps each)",{"type":821,"content":1066},[1067,1073,1079],{"type":824,"content":1068},[1069],{"type":761,"content":1070},[1071],{"text":1072,"type":759},"Stand with your feet shoulder-width apart and your knees slightly bent",{"type":824,"content":1074},[1075],{"type":761,"content":1076},[1077],{"text":1078,"type":759},"Bend your knees and explode from your feet into the highest jump you can reach, bringing your knees up to your chest",{"type":824,"content":1080},[1081],{"type":761,"content":1082},[1083],{"text":1084,"type":759},"Land and repeat for a total of 3 sets of 8 jumps",{"type":761,"content":1086},[1087],{"text":1088,"type":759},"That’s it! Plyometrics done!",{"type":761,"content":1090},[1091],{"text":1092,"type":759},"Plyometric exercises are most effective and beneficial when you are “fresh,” so definitely start your workout with these exercises before moving on to the heavy bag or your other boxing training.",{"type":754,"attrs":1094,"content":1095},{"level":756},[1096],{"text":1097,"type":759},"Don’t Forget the Three (3) Rules of Plyometric Workouts!",{"type":754,"attrs":1099,"content":1100},{"level":816},[1101],{"text":1102,"type":759},"1. Limit Your Plyo Workouts",{"type":761,"content":1104},[1105],{"text":1106,"type":759},"Plyometric exercises put a lot of stress on your muscles and your joints, so we recommend including them in your training no more than three times per week.",{"type":754,"attrs":1108,"content":1109},{"level":816},[1110],{"text":1111,"type":759},"2. Limit Your Total Reps",{"type":761,"content":1113},[1114],{"text":1115,"type":759},"Plyometrics work best when you complete them quickly, with maximum power and speed. The simplest and safest way to ensure the best training is to complete 3 to 6 sets of 6 to 8 reps.",{"type":754,"attrs":1117,"content":1118},{"level":816},[1119],{"text":1120,"type":759},"3. Rest Between Sets",{"type":761,"content":1122},[1123],{"text":1124,"type":759},"Plyometric workouts without rest become conditioning workouts, which leave you drained rather than more powerful. A good rest period between plyometric sets ranges from 30 to 60 seconds.",{"type":761,"content":1126},[1127,1129,1133,1139,1141,1145,1151,1153,1157,1163,1168],{"text":1128,"type":759},"Looking for more workouts or other ways to crosstrain for ",{"text":766,"type":759,"marks":1130},[1131],{"type":769,"attrs":1132},{"class":7},{"text":1134,"type":759,"marks":1135},"boxing at-home",[1136],{"type":775,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1140,"type":759},"? Find expert advice and tailored workouts from the FightCamp Trainers on our ",{"text":766,"type":759,"marks":1142},[1143],{"type":769,"attrs":1144},{"class":7},{"text":1146,"type":759,"marks":1147},"Blog",[1148],{"type":775,"attrs":1149},{"href":1150,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1152,"type":759},". For workout videos you can do at home, subscribe to our ",{"text":766,"type":759,"marks":1154},[1155],{"type":769,"attrs":1156},{"class":7},{"text":1158,"type":759,"marks":1159},"YouTube Channel",[1160],{"type":775,"attrs":1161},{"href":1162,"uuid":48,"anchor":48,"target":778,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":1164,"type":759,"marks":1165},"  ",[1166],{"type":769,"attrs":1167},{"class":7},{"text":1169,"type":759},"and get fired up with step-by-step instructions and demonstrations from our pro Trainers!",{"type":754,"attrs":1171,"content":1172},{"level":816},[1173],{"text":1174,"type":759},"Related Articles",{"type":761,"content":1176},[1177,1182,1188,1193,1194,1200,1201],{"text":1178,"type":759,"marks":1179},"PUSH Yourself: How To Improve Your Push-Ups",[1180],{"type":775,"attrs":1181},{"href":777,"uuid":48,"anchor":48,"target":778,"linktype":13},{"type":1183,"marks":1184},"hard_break",[1185],{"type":775,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/top-5-kettlebell-exercises-for-fighters/",{"text":1189,"type":759,"marks":1190},"Top 5 Kettlebell Exercises For Fighters",[1191],{"type":775,"attrs":1192},{"href":1187,"uuid":48,"anchor":48,"target":778,"linktype":13},{"type":1183},{"text":1195,"type":759,"marks":1196},"3 Punching Bag Combos for Speed and Power",[1197],{"type":775,"attrs":1198},{"href":1199,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/3-punching-bag-combos-for-speed-and-power/",{"type":1183},{"text":1202,"type":759,"marks":1203},"Top 5 Stability Ball Exercises for Boxers",[1204],{"type":775,"attrs":1205},{"href":1206,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/top-5-stability-ball-exercises-for-boxers/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1208,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1213,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1214,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1209,"component":118,"meta_info":1210,"meta_title":7,"block_image":1211,"cover_image":1212,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-01-14 00:00","article",{"_uid":1218,"title":657,"plugin":43,"description":1219},"00ce415f-0663-4cc5-98cf-1fcee61c125a","Add these FOUR (4) plyometric exercises to your at-home boxing workouts and start to see improvements in your speed, punching power, and endurance as a boxer.",{"id":1221,"alt":657,"name":7,"focus":48,"title":657,"filename":1222,"copyright":7,"fieldtype":50},3462441,"https://a.storyblok.com/f/115220/2400x990/769de40f52/4-plyometric-exercises-to-improve-boxing-speed-power.png",[],"4-plyometric-exercises-to-improve-boxing-speed-power","blogs/4-plyometric-exercises-to-improve-boxing-speed-power",-2870,[1228],"featured",60887917,"756bf0c5-1704-478b-a3da-ccfda5a1a330","2022-01-14T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1235],[1236,1439,1678,2055,2382,2621],{"name":1237,"created_at":1238,"published_at":1239,"updated_at":1240,"id":1241,"uuid":1242,"content":1243,"slug":1433,"full_slug":1434,"sort_by_date":48,"position":1435,"tag_list":1436,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":1437,"first_published_at":1239,"release_id":48,"lang":60,"path":1232,"alternates":1438,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1244,"faqs":1245,"title":1237,"topic":1250,"author":1265,"content":1266,"category":1414,"schedule":1422,"component":1216,"meta_info":1423,"cover_image":1427,"description":1431,"contributors":1432},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1246],{"_uid":1247,"answer":1248,"question":1249,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1251,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1263,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1252,"component":39,"meta_info":1260,"block_image":1261,"cover_image":1262,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1253,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1258,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1254,"component":118,"meta_info":1255,"meta_title":7,"block_image":1256,"cover_image":1257,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":751,"content":1267},[1268,1272,1277,1282,1307,1312,1335,1340,1354,1359,1373,1378,1382,1387,1391,1396,1410],{"type":761,"content":1269},[1270],{"text":1271,"type":759},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":754,"attrs":1273,"content":1274},{"level":756},[1275],{"text":1276,"type":759},"5 Ways to Shake Up Your Cardio",{"type":754,"attrs":1278,"content":1279},{"level":816},[1280],{"text":1281,"type":759},"Swimming",{"type":761,"content":1283},[1284,1286,1295,1297,1305],{"text":1285,"type":759},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1287,"type":759,"marks":1288},"Flo Master’s",[1289,1293],{"type":775,"attrs":1290},{"href":1291,"uuid":48,"anchor":48,"custom":1292,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1294},"underline",{"text":1296,"type":759}," favorite forms of ",{"text":1298,"type":759,"marks":1299},"active recovery",[1300,1304],{"type":775,"attrs":1301},{"href":1302,"uuid":48,"anchor":48,"custom":1303,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1294},{"text":1306,"type":759}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":754,"attrs":1308,"content":1309},{"level":816},[1310],{"text":1311,"type":759},"Tabata Bag Drills",{"type":761,"content":1313},[1314,1316,1324,1326,1333],{"text":1315,"type":759},"One great way to get your anaerobic endurance up is with ",{"text":1317,"type":759,"marks":1318},"Tabata",[1319,1323],{"type":775,"attrs":1320},{"href":1321,"uuid":48,"anchor":48,"custom":1322,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1294},{"text":1325,"type":759}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1327,"type":759,"marks":1328},"FightCamp App",[1329,1332],{"type":775,"attrs":1330},{"href":1138,"uuid":48,"anchor":48,"custom":1331,"target":778,"linktype":13},{},{"type":1294},{"text":1334,"type":759}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":754,"attrs":1336,"content":1337},{"level":816},[1338],{"text":1339,"type":759},"Footwork Heavy Sports",{"type":761,"content":1341},[1342,1344,1352],{"text":1343,"type":759},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1345,"type":759,"marks":1346},"dancing",[1347,1351],{"type":775,"attrs":1348},{"href":1349,"uuid":48,"anchor":48,"custom":1350,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1294},{"text":1353,"type":759}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":754,"attrs":1355,"content":1356},{"level":816},[1357],{"text":1358,"type":759},"Hiking",{"type":761,"content":1360},[1361,1363,1371],{"text":1362,"type":759},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1364,"type":759,"marks":1365},"healthy snacks",[1366,1370],{"type":775,"attrs":1367},{"href":1368,"uuid":48,"anchor":48,"custom":1369,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1294},{"text":1372,"type":759},"! ",{"type":754,"attrs":1374,"content":1375},{"level":816},[1376],{"text":1377,"type":759},"Shadowboxing Punchouts",{"type":761,"content":1379},[1380],{"text":1381,"type":759},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":754,"attrs":1383,"content":1384},{"level":756},[1385],{"text":1386,"type":759},"Shaking Up Your Cardio",{"type":761,"content":1388},[1389],{"text":1390,"type":759},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":754,"attrs":1392,"content":1393},{"level":756},[1394],{"text":1395,"type":759},"Train Like a Fighter",{"type":761,"content":1397},[1398,1400,1408],{"text":1399,"type":759},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1401,"type":759,"marks":1402},"FightCamp",[1403,1407],{"type":775,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"custom":1406,"target":778,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1294},{"text":1409,"type":759}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":761,"content":1411},[1412],{"text":1413,"type":759},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1415,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1420,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1421,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1416,"component":118,"meta_info":1417,"meta_title":7,"block_image":1418,"cover_image":1419,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1424,"title":1425,"plugin":43,"description":1426},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1428,"alt":1429,"name":7,"focus":7,"title":1429,"filename":1430,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1228],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1440,"created_at":1441,"published_at":1442,"updated_at":1443,"id":1444,"uuid":1445,"content":1446,"slug":1671,"full_slug":1672,"sort_by_date":48,"position":1673,"tag_list":1674,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":1675,"first_published_at":1676,"release_id":48,"lang":60,"path":1232,"alternates":1677,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1447,"faqs":1448,"title":1440,"topic":1461,"author":1476,"content":1477,"category":1652,"schedule":1660,"component":1216,"meta_info":1661,"cover_image":1665,"description":1669,"contributors":1670},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1449,1453,1457],{"_uid":1450,"answer":1451,"question":1452,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1454,"answer":1455,"question":1456,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1458,"answer":1459,"question":1460,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1462,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1474,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1475,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1463,"component":39,"meta_info":1471,"block_image":1472,"cover_image":1473,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1464,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1469,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1470,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1465,"component":118,"meta_info":1466,"meta_title":7,"block_image":1467,"cover_image":1468,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":751,"content":1478},[1479,1483,1487,1491,1495,1509,1557,1569,1574,1597,1631,1635,1639,1649],{"type":754,"attrs":1480,"content":1481},{"level":756},[1482],{"text":1452,"type":759},{"type":761,"content":1484},[1485],{"text":1486,"type":759},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":761,"content":1488},[1489],{"text":1490,"type":759},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":754,"attrs":1492,"content":1493},{"level":756},[1494],{"text":1456,"type":759},{"type":761,"content":1496},[1497,1499,1507],{"text":1498,"type":759},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1500,"type":759,"marks":1501},"National Academy of Sports Medicine",[1502,1506],{"type":775,"attrs":1503},{"href":1504,"uuid":48,"anchor":48,"custom":1505,"target":778,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1294},{"text":1508,"type":759}," has a few exercise-related symptoms of overtraining:",{"type":1510,"attrs":1511,"content":1514},"ordered_list",{"order":1512},{"order":1513},1,[1515,1521,1527,1533,1539,1545,1551],{"type":824,"content":1516},[1517],{"type":761,"content":1518},[1519],{"text":1520,"type":759},"A plateau or decline in workout performance or progress",{"type":824,"content":1522},[1523],{"type":761,"content":1524},[1525],{"text":1526,"type":759},"A perception of increased exertion during “normal” or “easy” workouts",{"type":824,"content":1528},[1529],{"type":761,"content":1530},[1531],{"text":1532,"type":759},"Excessive sweating or overheating",{"type":824,"content":1534},[1535],{"type":761,"content":1536},[1537],{"text":1538,"type":759},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":824,"content":1540},[1541],{"type":761,"content":1542},[1543],{"text":1544,"type":759},"A lack of feeling “refreshed” after regular rest and recovery",{"type":824,"content":1546},[1547],{"type":761,"content":1548},[1549],{"text":1550,"type":759},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":824,"content":1552},[1553],{"type":761,"content":1554},[1555],{"text":1556,"type":759},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":761,"content":1558},[1559,1561,1567],{"text":1560,"type":759},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1327,"type":759,"marks":1562},[1563,1566],{"type":775,"attrs":1564},{"href":1138,"uuid":48,"anchor":48,"custom":1565,"target":778,"linktype":13},{},{"type":1294},{"text":1568,"type":759}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":754,"attrs":1570,"content":1571},{"level":756},[1572],{"text":1573,"type":759},"A Day of Rest",{"type":761,"content":1575},[1576,1578,1586,1588,1595],{"text":1577,"type":759},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1579,"type":759,"marks":1580},"Aaron",[1581,1585],{"type":775,"attrs":1582},{"href":1583,"uuid":48,"anchor":48,"custom":1584,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1294},{"text":1587,"type":759}," and ",{"text":1589,"type":759,"marks":1590},"Flo",[1591,1594],{"type":775,"attrs":1592},{"href":1291,"uuid":48,"anchor":48,"custom":1593,"target":778,"linktype":13},{},{"type":1294},{"text":1596,"type":759},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":761,"content":1598},[1599,1601,1609,1611,1619,1621,1629],{"text":1600,"type":759},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1602,"type":759,"marks":1603},"researchers",[1604,1608],{"type":775,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"custom":1607,"target":778,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1294},{"text":1610,"type":759}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1612,"type":759,"marks":1613},"FightCamp Trainers",[1614,1618],{"type":775,"attrs":1615},{"href":1616,"uuid":48,"anchor":48,"custom":1617,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1294},{"text":1620,"type":759}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1622,"type":759,"marks":1623},"neurological connections",[1624,1628],{"type":775,"attrs":1625},{"href":1626,"uuid":48,"anchor":48,"custom":1627,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1294},{"text":1630,"type":759},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":761,"content":1632},[1633],{"text":1634,"type":759},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":754,"attrs":1636,"content":1637},{"level":756},[1638],{"text":1395,"type":759},{"type":761,"content":1640},[1641,1642,1648],{"text":1399,"type":759},{"text":1401,"type":759,"marks":1643},[1644,1647],{"type":775,"attrs":1645},{"href":1405,"uuid":48,"anchor":48,"custom":1646,"target":778,"linktype":13},{},{"type":1294},{"text":1409,"type":759},{"type":761,"content":1650},[1651],{"text":1413,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1653,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1658,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1659,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1654,"component":118,"meta_info":1655,"meta_title":7,"block_image":1656,"cover_image":1657,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1662,"title":1663,"plugin":43,"description":1664},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1666,"alt":1667,"name":7,"focus":7,"title":1667,"filename":1668,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1228],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1679,"created_at":1680,"published_at":1681,"updated_at":1682,"id":1683,"uuid":1684,"content":1685,"slug":2048,"full_slug":2049,"sort_by_date":48,"position":2050,"tag_list":2051,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":2052,"first_published_at":2053,"release_id":48,"lang":60,"path":1232,"alternates":2054,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1686,"faqs":1687,"title":1679,"topic":1716,"author":732,"content":1731,"category":2029,"schedule":2037,"component":1216,"meta_info":2038,"cover_image":2042,"description":2046,"contributors":2047},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1688,1692,1696,1700,1704,1708,1712],{"_uid":1689,"answer":1690,"question":1691,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1693,"answer":1694,"question":1695,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1697,"answer":1698,"question":1699,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1701,"answer":1702,"question":1703,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1705,"answer":1706,"question":1707,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1709,"answer":1710,"question":1711,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1713,"answer":1714,"question":1715,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1717,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1729,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1718,"component":39,"meta_info":1726,"block_image":1727,"cover_image":1728,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1719,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1724,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1720,"component":118,"meta_info":1721,"meta_title":7,"block_image":1722,"cover_image":1723,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":1732},[1733,1738,1742,1746,1750,1769,1773,1777,1781,1786,1790,1834,1839,1843,1857,1861,1883,1888,1892,1959,1964,1968,1988,1993,2007,2011,2016,2026],{"type":754,"attrs":1734,"content":1735},{"level":756},[1736],{"text":1737,"type":759},"Boxing Terminology",{"type":761,"content":1739},[1740],{"text":1741,"type":759},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":754,"attrs":1743,"content":1744},{"level":756},[1745],{"text":1691,"type":759},{"type":761,"content":1747},[1748],{"text":1749,"type":759},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":821,"content":1751},[1752,1758],{"type":824,"content":1753},[1754],{"type":761,"content":1755},[1756],{"text":1757,"type":759},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":824,"content":1759},[1760],{"type":761,"content":1761},[1762,1764,1767],{"text":1763,"type":759},"Southpaw Stance",{"text":766,"type":759,"marks":1765},[1766],{"type":799},{"text":1768,"type":759},"– Standing with your right foot farther out in front than your left foot",{"type":754,"attrs":1770,"content":1771},{"level":756},[1772],{"text":1695,"type":759},{"type":761,"content":1774},[1775],{"text":1776,"type":759},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":761,"content":1778},[1779],{"text":1780,"type":759},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":754,"attrs":1782,"content":1783},{"level":816},[1784],{"text":1785,"type":759},"Boxing Punches",{"type":761,"content":1787},[1788],{"text":1789,"type":759},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":821,"content":1791},[1792,1798,1804,1810,1816,1822,1828],{"type":824,"content":1793},[1794],{"type":761,"content":1795},[1796],{"text":1797,"type":759},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":824,"content":1799},[1800],{"type":761,"content":1801},[1802],{"text":1803,"type":759},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":824,"content":1805},[1806],{"type":761,"content":1807},[1808],{"text":1809,"type":759},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":824,"content":1811},[1812],{"type":761,"content":1813},[1814],{"text":1815,"type":759},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":824,"content":1817},[1818],{"type":761,"content":1819},[1820],{"text":1821,"type":759},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":824,"content":1823},[1824],{"type":761,"content":1825},[1826],{"text":1827,"type":759},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":824,"content":1829},[1830],{"type":761,"content":1831},[1832],{"text":1833,"type":759},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":754,"attrs":1835,"content":1836},{"level":816},[1837],{"text":1838,"type":759},"Boxing Movements",{"type":761,"content":1840},[1841],{"text":1842,"type":759},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":821,"content":1844},[1845,1851],{"type":824,"content":1846},[1847],{"type":761,"content":1848},[1849],{"text":1850,"type":759},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":824,"content":1852},[1853],{"type":761,"content":1854},[1855],{"text":1856,"type":759},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":761,"content":1858},[1859],{"text":1860,"type":759},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":821,"content":1862},[1863,1877],{"type":824,"content":1864},[1865],{"type":761,"content":1866},[1867,1875],{"text":1868,"type":759,"marks":1869},"Shoulder Roll",[1870,1874],{"type":775,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"custom":1873,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1294},{"text":1876,"type":759}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":824,"content":1878},[1879],{"type":761,"content":1880},[1881],{"text":1882,"type":759},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":754,"attrs":1884,"content":1885},{"level":816},[1886],{"text":1887,"type":759},"Boxing Training",{"type":761,"content":1889},[1890],{"text":1891,"type":759},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1510,"attrs":1893,"content":1895},{"order":1894},{"order":1513},[1896,1902,1908,1922,1936],{"type":824,"content":1897},[1898],{"type":761,"content":1899},[1900],{"text":1901,"type":759},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":824,"content":1903},[1904],{"type":761,"content":1905},[1906],{"text":1907,"type":759},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":824,"content":1909},[1910],{"type":761,"content":1911},[1912,1920],{"text":1913,"type":759,"marks":1914},"Mittwork",[1915,1919],{"type":775,"attrs":1916},{"href":1917,"uuid":48,"anchor":48,"custom":1918,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1294},{"text":1921,"type":759}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":824,"content":1923},[1924],{"type":761,"content":1925},[1926,1934],{"text":1927,"type":759,"marks":1928},"Sparring",[1929,1933],{"type":775,"attrs":1930},{"href":1931,"uuid":48,"anchor":48,"custom":1932,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1294},{"text":1935,"type":759}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":824,"content":1937},[1938],{"type":761,"content":1939},[1940,1948,1950,1957],{"text":1941,"type":759,"marks":1942},"Roadwork",[1943,1947],{"type":775,"attrs":1944},{"href":1945,"uuid":48,"anchor":48,"custom":1946,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1294},{"text":1949,"type":759}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1951,"type":759,"marks":1952},"roadwork drills",[1953,1956],{"type":775,"attrs":1954},{"href":1945,"uuid":48,"anchor":48,"custom":1955,"target":778,"linktype":13},{},{"type":1294},{"text":1958,"type":759}," to add to your boxer training.",{"type":754,"attrs":1960,"content":1961},{"level":816},[1962],{"text":1963,"type":759},"Heavy Bag Training",{"type":761,"content":1965},[1966],{"text":1967,"type":759},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":821,"content":1969},[1970,1976,1982],{"type":824,"content":1971},[1972],{"type":761,"content":1973},[1974],{"text":1975,"type":759},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":824,"content":1977},[1978],{"type":761,"content":1979},[1980],{"text":1981,"type":759},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":824,"content":1983},[1984],{"type":761,"content":1985},[1986],{"text":1987,"type":759},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":754,"attrs":1989,"content":1990},{"level":816},[1991],{"text":1992,"type":759},"Recovery",{"type":761,"content":1994},[1995,1997,2005],{"text":1996,"type":759},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1998,"type":759,"marks":1999},"interview with FightCamp Trainer Coach PJ",[2000,2004],{"type":775,"attrs":2001},{"href":2002,"uuid":48,"anchor":48,"custom":2003,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1294},{"text":2006,"type":759},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":761,"content":2008},[2009],{"text":2010,"type":759},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":754,"attrs":2012,"content":2013},{"level":756},[2014],{"text":2015,"type":759},"Talk and Train Like a Fighter",{"type":761,"content":2017},[2018,2019,2025],{"text":1399,"type":759},{"text":1401,"type":759,"marks":2020},[2021,2024],{"type":775,"attrs":2022},{"href":1405,"uuid":48,"anchor":48,"custom":2023,"target":778,"linktype":13},{},{"type":1294},{"text":1409,"type":759},{"type":761,"content":2027},[2028],{"text":1413,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2030,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2035,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2036,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2031,"component":118,"meta_info":2032,"meta_title":7,"block_image":2033,"cover_image":2034,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2039,"title":2040,"plugin":43,"description":2041},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2043,"alt":2044,"name":7,"focus":7,"title":2044,"filename":2045,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1228],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2056,"created_at":2057,"published_at":2058,"updated_at":2059,"id":2060,"uuid":2061,"content":2062,"slug":2376,"full_slug":2377,"sort_by_date":48,"position":2378,"tag_list":2379,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":2380,"first_published_at":2058,"release_id":48,"lang":60,"path":1232,"alternates":2381,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2063,"faqs":2064,"title":2056,"topic":2097,"author":2112,"content":2113,"category":2358,"schedule":2366,"component":1216,"meta_info":2367,"cover_image":2371,"description":2370,"contributors":2375},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2065,2069,2073,2077,2081,2085,2089,2093],{"_uid":2066,"answer":2067,"question":2068,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2070,"answer":2071,"question":2072,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2074,"answer":2075,"question":2076,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2078,"answer":2079,"question":2080,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2082,"answer":2083,"question":2084,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2086,"answer":2087,"question":2088,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2090,"answer":2091,"question":2092,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2094,"answer":2095,"question":2096,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2098,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2110,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2111,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2099,"component":39,"meta_info":2107,"block_image":2108,"cover_image":2109,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2100,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2105,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2106,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2101,"component":118,"meta_info":2102,"meta_title":7,"block_image":2103,"cover_image":2104,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":751,"content":2114},[2115,2135,2139,2143,2148,2152,2167,2187,2191,2201,2204,2209,2220,2240,2245,2255,2283,2288,2298,2310,2315,2342,2346,2355],{"type":761,"content":2116},[2117,2119,2125,2127,2133],{"text":2118,"type":759},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2120,"type":759,"marks":2121},"over two hours each day",[2122],{"type":775,"attrs":2123},{"href":2124,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2126,"type":759}," on social media. The ",{"text":2128,"type":759,"marks":2129},"CDC",[2130],{"type":775,"attrs":2131},{"href":2132,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2134,"type":759}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":761,"content":2136},[2137],{"text":2138,"type":759},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":761,"content":2140},[2141],{"text":2142,"type":759},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":754,"attrs":2144,"content":2145},{"level":756},[2146],{"text":2147,"type":759},"Benefits of a 30-Minute Boxing Workout",{"type":754,"attrs":2149,"content":2150},{"level":816},[2151],{"text":2076,"type":759},{"type":2153,"attrs":2154},"blok",{"id":2155,"body":2156},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2157],{"url":2158,"_uid":2160,"image":2161,"component":2165,"copyright_details":2166},{"id":7,"url":7,"linktype":2159,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2162,"alt":2163,"name":7,"focus":48,"title":2163,"filename":2164,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png","content_image",[],{"type":761,"content":2168},[2169,2171,2177,2179,2185],{"text":2170,"type":759},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2172,"type":759,"marks":2173},"heavy bag",[2174],{"type":775,"attrs":2175},{"href":2176,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2178,"type":759},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2180,"type":759,"marks":2181},"fantastic shape",[2182],{"type":775,"attrs":2183},{"href":2184,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2186,"type":759},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":754,"attrs":2188,"content":2189},{"level":816},[2190],{"text":2080,"type":759},{"type":2153,"attrs":2192},{"id":2155,"body":2193},[2194],{"url":2195,"_uid":2196,"image":2197,"component":2165,"copyright_details":2200},{"id":7,"url":7,"linktype":2159,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2198,"alt":2163,"name":7,"focus":48,"title":2163,"filename":2199,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":761,"content":2202},[2203],{"text":2079,"type":759},{"type":754,"attrs":2205,"content":2206},{"level":816},[2207],{"text":2208,"type":759},"Stress Relief",{"type":2153,"attrs":2210},{"id":2155,"body":2211},[2212],{"url":2213,"_uid":2214,"image":2215,"component":2165,"copyright_details":2219},{"id":7,"url":7,"linktype":2159,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2216,"alt":2217,"name":7,"focus":48,"title":2217,"filename":2218,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":761,"content":2221},[2222,2224,2230,2232,2238],{"text":2223,"type":759},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2225,"type":759,"marks":2226},"unleashing that stress",[2227],{"type":775,"attrs":2228},{"href":2229,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2231,"type":759}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2233,"type":759,"marks":2234},"safe and healthy outlet",[2235],{"type":775,"attrs":2236},{"href":2237,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2239,"type":759}," for anyone who has ever felt the need to just get it all out.",{"type":754,"attrs":2241,"content":2242},{"level":816},[2243],{"text":2244,"type":759},"Mental Wellness",{"type":2153,"attrs":2246},{"id":2155,"body":2247},[2248],{"url":2249,"_uid":2250,"image":2251,"component":2165,"copyright_details":2254},{"id":7,"url":7,"linktype":2159,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2252,"alt":2163,"name":7,"focus":48,"title":2163,"filename":2253,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":761,"content":2256},[2257,2259,2265,2267,2273,2275,2281],{"text":2258,"type":759},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2260,"type":759,"marks":2261},"prevent age-related cognitive decline",[2262],{"type":775,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2266,"type":759},". Studies have also shown that as little as ",{"text":2268,"type":759,"marks":2269},"15 minutes per day",[2270],{"type":775,"attrs":2271},{"href":2272,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2274,"type":759}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2276,"type":759,"marks":2277},"regulate your emotional well-being",[2278],{"type":775,"attrs":2279},{"href":2280,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2282,"type":759}," over time with consistent workouts.",{"type":754,"attrs":2284,"content":2285},{"level":816},[2286],{"text":2287,"type":759},"Convenience",{"type":2153,"attrs":2289},{"id":2155,"body":2290},[2291],{"url":2292,"_uid":2293,"image":2294,"component":2165,"copyright_details":2297},{"id":7,"url":7,"linktype":2159,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2295,"alt":2163,"name":7,"focus":48,"title":2163,"filename":2296,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":761,"content":2299},[2300,2302,2308],{"text":2301,"type":759},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2303,"type":759,"marks":2304},"boxing training at home",[2305],{"type":775,"attrs":2306},{"href":2307,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2309,"type":759},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":754,"attrs":2311,"content":2312},{"level":756},[2313],{"text":2314,"type":759},"30-Minute Throwdown",{"type":761,"content":2316},[2317,2319,2325,2327,2333,2335,2340],{"text":2318,"type":759},"You can start getting all the benefits of ",{"text":2320,"type":759,"marks":2321},"boxing at home",[2322],{"type":775,"attrs":2323},{"href":2324,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2326,"type":759}," with no equipment at all. ",{"text":2328,"type":759,"marks":2329},"Shadowboxing",[2330],{"type":775,"attrs":2331},{"href":2332,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2334,"type":759}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2172,"type":759,"marks":2336},[2337],{"type":775,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2341,"type":759}," to your home gym can be life-changing.",{"type":754,"attrs":2343,"content":2344},{"level":756},[2345],{"text":1395,"type":759},{"type":761,"content":2347},[2348,2349,2353],{"text":1399,"type":759},{"text":1401,"type":759,"marks":2350},[2351],{"type":775,"attrs":2352},{"href":1405,"uuid":48,"anchor":48,"target":778,"linktype":13},{"text":2354,"type":759}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":761,"content":2356},[2357],{"text":1413,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2359,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2364,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2365,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2360,"component":118,"meta_info":2361,"meta_title":7,"block_image":2362,"cover_image":2363,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2368,"title":2369,"plugin":43,"description":2370},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2372,"alt":2373,"name":7,"focus":48,"title":2373,"filename":2374,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1228],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2383,"created_at":2384,"published_at":2385,"updated_at":2386,"id":2387,"uuid":2388,"content":2389,"slug":2614,"full_slug":2615,"sort_by_date":48,"position":2616,"tag_list":2617,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":2618,"first_published_at":2619,"release_id":48,"lang":60,"path":1232,"alternates":2620,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2390,"faqs":2391,"title":2383,"topic":2400,"author":732,"content":2415,"category":2595,"schedule":2603,"component":1216,"meta_info":2604,"cover_image":2608,"description":2612,"contributors":2613},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2392,2396],{"_uid":2393,"answer":2394,"question":2395,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2397,"answer":2398,"question":2399,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2401,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2413,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2414,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2402,"component":39,"meta_info":2410,"block_image":2411,"cover_image":2412,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2403,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2408,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2409,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2404,"component":118,"meta_info":2405,"meta_title":7,"block_image":2406,"cover_image":2407,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":2416},[2417,2422,2426,2431,2435,2440,2444,2470,2475,2479,2484,2488,2493,2497,2502,2515,2520,2533,2538,2542,2547,2551,2556,2560,2565,2569,2574,2578,2583],{"type":754,"attrs":2418,"content":2419},{"level":756},[2420],{"text":2421,"type":759},"Staying Safe While Exercising in the Cold",{"type":761,"content":2423},[2424],{"text":2425,"type":759},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":754,"attrs":2427,"content":2428},{"level":816},[2429],{"text":2430,"type":759},"Watch the Windchill",{"type":761,"content":2432},[2433],{"text":2434,"type":759},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":754,"attrs":2436,"content":2437},{"level":816},[2438],{"text":2439,"type":759},"Protect Your Extremities",{"type":761,"content":2441},[2442],{"text":2443,"type":759},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":821,"content":2445},[2446,2452,2458,2464],{"type":824,"content":2447},[2448],{"type":761,"content":2449},[2450],{"text":2451,"type":759},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":824,"content":2453},[2454],{"type":761,"content":2455},[2456],{"text":2457,"type":759},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":824,"content":2459},[2460],{"type":761,"content":2461},[2462],{"text":2463,"type":759},"Wear a hat or headband that covers your ears",{"type":824,"content":2465},[2466],{"type":761,"content":2467},[2468],{"text":2469,"type":759},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":754,"attrs":2471,"content":2472},{"level":816},[2473],{"text":2474,"type":759},"Wear Layers",{"type":761,"content":2476},[2477],{"text":2478,"type":759},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":754,"attrs":2480,"content":2481},{"level":816},[2482],{"text":2483,"type":759},"Don’t Forget Sunscreen",{"type":761,"content":2485},[2486],{"text":2487,"type":759},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":754,"attrs":2489,"content":2490},{"level":756},[2491],{"text":2492,"type":759},"Getting Motivated to Workout in the Cold ",{"type":761,"content":2494},[2495],{"text":2496,"type":759},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":754,"attrs":2498,"content":2499},{"level":816},[2500],{"text":2501,"type":759},"Invest in New Activewear",{"type":761,"content":2503},[2504,2506,2513],{"text":2505,"type":759},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2507,"type":759,"marks":2508},"new workout gear",[2509],{"type":775,"attrs":2510},{"href":2511,"uuid":48,"anchor":48,"custom":2512,"target":778,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2514,"type":759}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":754,"attrs":2516,"content":2517},{"level":816},[2518],{"text":2519,"type":759},"Find a Workout Buddy",{"type":761,"content":2521},[2522,2524,2531],{"text":2523,"type":759},"Accountability! Accountability! Accountability! Finding a ",{"text":2525,"type":759,"marks":2526},"workout buddy",[2527],{"type":775,"attrs":2528},{"href":2529,"uuid":48,"anchor":48,"custom":2530,"target":778,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2532,"type":759}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":754,"attrs":2534,"content":2535},{"level":816},[2536],{"text":2537,"type":759},"Benefits of Working Out in the Cold",{"type":761,"content":2539},[2540],{"text":2541,"type":759},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":754,"attrs":2543,"content":2544},{"level":816},[2545],{"text":2546,"type":759},"Combat Seasonal Affective Disorder",{"type":761,"content":2548},[2549],{"text":2550,"type":759},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":754,"attrs":2552,"content":2553},{"level":816},[2554],{"text":2555,"type":759},"Boost Your Immune System",{"type":761,"content":2557},[2558],{"text":2559,"type":759},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":754,"attrs":2561,"content":2562},{"level":816},[2563],{"text":2564,"type":759},"Diverse Training Options",{"type":761,"content":2566},[2567],{"text":2568,"type":759},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":754,"attrs":2570,"content":2571},{"level":816},[2572],{"text":2573,"type":759},"Burn More Calories",{"type":761,"content":2575},[2576],{"text":2577,"type":759},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":754,"attrs":2579,"content":2580},{"level":756},[2581],{"text":2582,"type":759},"Train Like a Fighter in the Cold",{"type":761,"content":2584},[2585,2587,2593],{"text":2586,"type":759},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1401,"type":759,"marks":2588},[2589,2592],{"type":775,"attrs":2590},{"href":1405,"uuid":48,"anchor":48,"custom":2591,"target":778,"linktype":13},{},{"type":1294},{"text":2594,"type":759}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2596,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2601,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2602,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2597,"component":118,"meta_info":2598,"meta_title":7,"block_image":2599,"cover_image":2600,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2605,"title":2606,"plugin":43,"description":2607},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2609,"alt":2610,"name":7,"focus":7,"title":2610,"filename":2611,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1228],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2622,"created_at":2623,"published_at":2624,"updated_at":2625,"id":2626,"uuid":2627,"content":2628,"slug":2959,"full_slug":2960,"sort_by_date":48,"position":2961,"tag_list":2962,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":2963,"first_published_at":2964,"release_id":48,"lang":60,"path":1232,"alternates":2965,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2629,"faqs":2630,"title":2622,"topic":2643,"author":1476,"content":2658,"category":2940,"schedule":2948,"component":1216,"meta_info":2949,"cover_image":2953,"description":2957,"contributors":2958},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2631,2635,2639],{"_uid":2632,"answer":2633,"question":2634,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2636,"answer":2637,"question":2638,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2640,"answer":2641,"question":2642,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2644,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2656,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2657,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2645,"component":39,"meta_info":2653,"block_image":2654,"cover_image":2655,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2646,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2651,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2652,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2647,"component":118,"meta_info":2648,"meta_title":7,"block_image":2649,"cover_image":2650,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":2659},[2660,2674,2678,2690,2695,2700,2728,2733,2760,2765,2787,2792,2814,2819,2841,2846,2873,2878,2894,2898,2922,2926,2936],{"type":761,"content":2661},[2662,2664,2672],{"text":2663,"type":759},"Post-workout ",{"text":2665,"type":759,"marks":2666},"stretches",[2667,2671],{"type":775,"attrs":2668},{"href":2669,"uuid":48,"anchor":48,"custom":2670,"target":778,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1294},{"text":2673,"type":759}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":754,"attrs":2675,"content":2676},{"level":756},[2677],{"text":2634,"type":759},{"type":761,"content":2679},[2680,2688],{"text":2681,"type":759,"marks":2682},"Research",[2683,2687],{"type":775,"attrs":2684},{"href":2685,"uuid":48,"anchor":48,"custom":2686,"target":778,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1294},{"text":2689,"type":759}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":754,"attrs":2691,"content":2692},{"level":756},[2693],{"text":2694,"type":759},"7 Stretches to Help You Recover Post-Workout",{"type":754,"attrs":2696,"content":2697},{"level":816},[2698],{"text":2699,"type":759},"Shoulder Flossing",{"type":1510,"attrs":2701,"content":2703},{"order":2702},{"order":1513},[2704,2710,2716,2722],{"type":824,"content":2705},[2706],{"type":761,"content":2707},[2708],{"text":2709,"type":759},"Start in a standing position.",{"type":824,"content":2711},[2712],{"type":761,"content":2713},[2714],{"text":2715,"type":759},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":824,"content":2717},[2718],{"type":761,"content":2719},[2720],{"text":2721,"type":759},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":824,"content":2723},[2724],{"type":761,"content":2725},[2726],{"text":2727,"type":759},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":754,"attrs":2729,"content":2730},{"level":816},[2731],{"text":2732,"type":759},"World's Greatest Stretch ",{"type":1510,"attrs":2734,"content":2735},{"order":1513},[2736,2742,2748,2754],{"type":824,"content":2737},[2738],{"type":761,"content":2739},[2740],{"text":2741,"type":759},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":824,"content":2743},[2744],{"type":761,"content":2745},[2746],{"text":2747,"type":759},"Next to the left hand, raise the left hand to the sky. ",{"type":824,"content":2749},[2750],{"type":761,"content":2751},[2752],{"text":2753,"type":759},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":824,"content":2755},[2756],{"type":761,"content":2757},[2758],{"text":2759,"type":759},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":754,"attrs":2761,"content":2762},{"level":816},[2763],{"text":2764,"type":759},"Kneeling Quad/Hip Flexor Stretch",{"type":1510,"attrs":2766,"content":2768},{"order":2767},{"order":1513},[2769,2775,2781],{"type":824,"content":2770},[2771],{"type":761,"content":2772},[2773],{"text":2774,"type":759},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":824,"content":2776},[2777],{"type":761,"content":2778},[2779],{"text":2780,"type":759},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":824,"content":2782},[2783],{"type":761,"content":2784},[2785],{"text":2786,"type":759},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":754,"attrs":2788,"content":2789},{"level":816},[2790],{"text":2791,"type":759},"Cat/Cow",{"type":1510,"attrs":2793,"content":2795},{"order":2794},{"order":1513},[2796,2802,2808],{"type":824,"content":2797},[2798],{"type":761,"content":2799},[2800],{"text":2801,"type":759},"Start on all fours, neutral spine. ",{"type":824,"content":2803},[2804],{"type":761,"content":2805},[2806],{"text":2807,"type":759},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":824,"content":2809},[2810],{"type":761,"content":2811},[2812],{"text":2813,"type":759},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":754,"attrs":2815,"content":2816},{"level":816},[2817],{"text":2818,"type":759},"Thread the Needle",{"type":1510,"attrs":2820,"content":2822},{"order":2821},{"order":1513},[2823,2829,2835],{"type":824,"content":2824},[2825],{"type":761,"content":2826},[2827],{"text":2828,"type":759},"Start on all fours. ",{"type":824,"content":2830},[2831],{"type":761,"content":2832},[2833],{"text":2834,"type":759},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":824,"content":2836},[2837],{"type":761,"content":2838},[2839],{"text":2840,"type":759},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":754,"attrs":2842,"content":2843},{"level":816},[2844],{"text":2845,"type":759},"Thread the Needle With a Twist ",{"type":1510,"attrs":2847,"content":2849},{"order":2848},{"order":1513},[2850,2855,2861,2867],{"type":824,"content":2851},[2852],{"type":761,"content":2853},[2854],{"text":2828,"type":759},{"type":824,"content":2856},[2857],{"type":761,"content":2858},[2859],{"text":2860,"type":759},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":824,"content":2862},[2863],{"type":761,"content":2864},[2865],{"text":2866,"type":759},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":824,"content":2868},[2869],{"type":761,"content":2870},[2871],{"text":2872,"type":759},"Return to the starting position.",{"type":754,"attrs":2874,"content":2875},{"level":816},[2876],{"text":2877,"type":759},"Scorpion Stretch (Prone) ",{"type":1510,"attrs":2879,"content":2881},{"order":2880},{"order":1513},[2882,2888],{"type":824,"content":2883},[2884],{"type":761,"content":2885},[2886],{"text":2887,"type":759},"Begin lying down, arms out in T. ",{"type":824,"content":2889},[2890],{"type":761,"content":2891},[2892],{"text":2893,"type":759},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":754,"attrs":2895,"content":2896},{"level":756},[2897],{"text":2642,"type":759},{"type":761,"content":2899},[2900,2902,2910,2912,2920],{"text":2901,"type":759},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2903,"type":759,"marks":2904},"range of motion improvements",[2905,2909],{"type":775,"attrs":2906},{"href":2907,"uuid":48,"anchor":48,"custom":2908,"target":778,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1294},{"text":2911,"type":759},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2913,"type":759,"marks":2914},"Studies",[2915,2919],{"type":775,"attrs":2916},{"href":2917,"uuid":48,"anchor":48,"custom":2918,"target":778,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1294},{"text":2921,"type":759}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":754,"attrs":2923,"content":2924},{"level":756},[2925],{"text":1395,"type":759},{"type":761,"content":2927},[2928,2929,2935],{"text":1399,"type":759},{"text":1401,"type":759,"marks":2930},[2931,2934],{"type":775,"attrs":2932},{"href":1405,"uuid":48,"anchor":48,"custom":2933,"target":778,"linktype":13},{},{"type":1294},{"text":1409,"type":759},{"type":761,"content":2937},[2938],{"text":2939,"type":759},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2941,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2946,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2947,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2942,"component":118,"meta_info":2943,"meta_title":7,"block_image":2944,"cover_image":2945,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2950,"title":2951,"plugin":43,"description":2952},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2954,"alt":2955,"name":7,"focus":7,"title":2955,"filename":2956,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. 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