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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?","faq_schema",{"_uid":672,"answer":673,"question":674,"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":676,"answer":677,"question":678,"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":680,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"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},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":714,"full_slug":715,"sort_by_date":48,"position":716,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":697,"release_id":48,"lang":60,"path":7,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Marc Coronel","2022-04-01T14:09:53.013Z","2022-04-04T16:44:39.482Z","2022-04-04T16:44:39.498Z",120834891,"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":708,"social_link_twitter":709,"social_link_website":710,"social_link_youtube":7,"social_link_facebook":711,"social_link_linkedin":712,"social_link_instagram":713,"social_link_pinterest":7},"Marc Coronel is the Co-owner of Energia Fitness and an industry award-winning international consultant, educator, and presenter for people and fitness companies like TRX and Under Armour. He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":705,"alt":695,"name":7,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","author","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],65634443,"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],{"type":722,"content":723},"doc",[724,743,749,761,766,772,803,808,835,840,862,867,889,894,916,921,948,953,969,973,997,1002,1016],{"type":725,"content":726},"paragraph",[727,730,741],{"text":728,"type":729},"Post-workout ","text",{"text":731,"type":729,"marks":732},"stretches",[733,739],{"type":734,"attrs":735},"link",{"href":736,"uuid":48,"anchor":48,"custom":737,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},"_blank",{"type":740},"underline",{"text":742,"type":729}," 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":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":669,"type":729},{"type":725,"content":750},[751,759],{"text":752,"type":729,"marks":753},"Research",[754,758],{"type":734,"attrs":755},{"href":756,"uuid":48,"anchor":48,"custom":757,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":740},{"text":760,"type":729}," 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":744,"attrs":762,"content":763},{"level":746},[764],{"text":765,"type":729},"7 Stretches to Help You Recover Post-Workout",{"type":744,"attrs":767,"content":769},{"level":768},3,[770],{"text":771,"type":729},"Shoulder Flossing",{"type":773,"attrs":774,"content":777},"ordered_list",{"order":775},{"order":776},1,[778,785,791,797],{"type":779,"content":780},"list_item",[781],{"type":725,"content":782},[783],{"text":784,"type":729},"Start in a standing position.",{"type":779,"content":786},[787],{"type":725,"content":788},[789],{"text":790,"type":729},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":779,"content":792},[793],{"type":725,"content":794},[795],{"text":796,"type":729},"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":779,"content":798},[799],{"type":725,"content":800},[801],{"text":802,"type":729},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":744,"attrs":804,"content":805},{"level":768},[806],{"text":807,"type":729},"World's Greatest Stretch ",{"type":773,"attrs":809,"content":810},{"order":776},[811,817,823,829],{"type":779,"content":812},[813],{"type":725,"content":814},[815],{"text":816,"type":729},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":779,"content":818},[819],{"type":725,"content":820},[821],{"text":822,"type":729},"Next to the left hand, raise the left hand to the sky. ",{"type":779,"content":824},[825],{"type":725,"content":826},[827],{"text":828,"type":729},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":779,"content":830},[831],{"type":725,"content":832},[833],{"text":834,"type":729},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":744,"attrs":836,"content":837},{"level":768},[838],{"text":839,"type":729},"Kneeling Quad/Hip Flexor Stretch",{"type":773,"attrs":841,"content":843},{"order":842},{"order":776},[844,850,856],{"type":779,"content":845},[846],{"type":725,"content":847},[848],{"text":849,"type":729},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":779,"content":851},[852],{"type":725,"content":853},[854],{"text":855,"type":729},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":779,"content":857},[858],{"type":725,"content":859},[860],{"text":861,"type":729},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":744,"attrs":863,"content":864},{"level":768},[865],{"text":866,"type":729},"Cat/Cow",{"type":773,"attrs":868,"content":870},{"order":869},{"order":776},[871,877,883],{"type":779,"content":872},[873],{"type":725,"content":874},[875],{"text":876,"type":729},"Start on all fours, neutral spine. ",{"type":779,"content":878},[879],{"type":725,"content":880},[881],{"text":882,"type":729},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":779,"content":884},[885],{"type":725,"content":886},[887],{"text":888,"type":729},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":744,"attrs":890,"content":891},{"level":768},[892],{"text":893,"type":729},"Thread the Needle",{"type":773,"attrs":895,"content":897},{"order":896},{"order":776},[898,904,910],{"type":779,"content":899},[900],{"type":725,"content":901},[902],{"text":903,"type":729},"Start on all fours. ",{"type":779,"content":905},[906],{"type":725,"content":907},[908],{"text":909,"type":729},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":779,"content":911},[912],{"type":725,"content":913},[914],{"text":915,"type":729},"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":744,"attrs":917,"content":918},{"level":768},[919],{"text":920,"type":729},"Thread the Needle With a Twist ",{"type":773,"attrs":922,"content":924},{"order":923},{"order":776},[925,930,936,942],{"type":779,"content":926},[927],{"type":725,"content":928},[929],{"text":903,"type":729},{"type":779,"content":931},[932],{"type":725,"content":933},[934],{"text":935,"type":729},"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":779,"content":937},[938],{"type":725,"content":939},[940],{"text":941,"type":729},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":779,"content":943},[944],{"type":725,"content":945},[946],{"text":947,"type":729},"Return to the starting position.",{"type":744,"attrs":949,"content":950},{"level":768},[951],{"text":952,"type":729},"Scorpion Stretch (Prone) ",{"type":773,"attrs":954,"content":956},{"order":955},{"order":776},[957,963],{"type":779,"content":958},[959],{"type":725,"content":960},[961],{"text":962,"type":729},"Begin lying down, arms out in T. ",{"type":779,"content":964},[965],{"type":725,"content":966},[967],{"text":968,"type":729},"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":744,"attrs":970,"content":971},{"level":746},[972],{"text":678,"type":729},{"type":725,"content":974},[975,977,985,987,995],{"text":976,"type":729},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":978,"type":729,"marks":979},"range of motion improvements",[980,984],{"type":734,"attrs":981},{"href":982,"uuid":48,"anchor":48,"custom":983,"target":738,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":740},{"text":986,"type":729},". 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":988,"type":729,"marks":989},"Studies",[990,994],{"type":734,"attrs":991},{"href":992,"uuid":48,"anchor":48,"custom":993,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":740},{"text":996,"type":729}," 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":744,"attrs":998,"content":999},{"level":746},[1000],{"text":1001,"type":729},"Train Like a Fighter",{"type":725,"content":1003},[1004,1006,1014],{"text":1005,"type":729},"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":1007,"type":729,"marks":1008},"FightCamp",[1009,1013],{"type":734,"attrs":1010},{"href":1011,"uuid":48,"anchor":48,"custom":1012,"target":738,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":740},{"text":1015,"type":729}," 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":725,"content":1017},[1018],{"text":1019,"type":729},"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":1021,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1026,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1022,"component":118,"meta_info":1023,"meta_title":7,"block_image":1024,"cover_image":1025,"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","article",{"_uid":1031,"title":1032,"plugin":43,"description":1033},"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":1035,"alt":1036,"name":7,"focus":7,"title":1036,"filename":1037,"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. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1044],"featured",60887917,"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z","training/{{story.slug}}",[],["Reactive",1051],[1052,1288,1528,1747,1924,2098],{"name":1053,"created_at":1054,"published_at":1055,"updated_at":1056,"id":1057,"uuid":1058,"content":1059,"slug":1281,"full_slug":1282,"sort_by_date":48,"position":1283,"tag_list":1284,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":1285,"first_published_at":1286,"release_id":48,"lang":60,"path":1048,"alternates":1287,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1060,"faqs":1061,"title":1053,"topic":1082,"author":1097,"content":1098,"category":1263,"schedule":1271,"component":1029,"meta_info":1272,"cover_image":1276,"description":1275,"contributors":1280},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1062,1066,1070,1074,1078],{"_uid":1063,"answer":1064,"question":1065,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1067,"answer":1068,"question":1069,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1071,"answer":1072,"question":1073,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1075,"answer":1076,"question":1077,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1079,"answer":1080,"question":1081,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1083,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1095,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1096,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1084,"component":39,"meta_info":1092,"block_image":1093,"cover_image":1094,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1085,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1090,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1091,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1086,"component":118,"meta_info":1087,"meta_title":7,"block_image":1088,"cover_image":1089,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":722,"content":1099},[1100,1104,1108,1112,1125,1129,1133,1138,1153,1166,1171,1182,1186,1208,1213,1224,1237,1242,1246,1250,1260],{"type":725,"content":1101},[1102],{"text":1103,"type":729},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":725,"content":1105},[1106],{"text":1107,"type":729},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":744,"attrs":1109,"content":1110},{"level":746},[1111],{"text":1065,"type":729},{"type":725,"content":1113},[1114,1116,1123],{"text":1115,"type":729},"According to the ",{"text":1117,"type":729,"marks":1118},"Mayo Clinic",[1119],{"type":734,"attrs":1120},{"href":1121,"uuid":48,"anchor":48,"custom":1122,"target":738,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1124,"type":729},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":725,"content":1126},[1127],{"text":1128,"type":729},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":725,"content":1130},[1131],{"text":1132,"type":729},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":744,"attrs":1134,"content":1135},{"level":746},[1136],{"text":1137,"type":729},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1139,"attrs":1140},"blok",{"id":1141,"body":1142},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1143],{"url":1144,"_uid":1146,"image":1147,"component":1151,"copyright_details":1152},{"id":7,"url":7,"linktype":1145,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1148,"alt":1149,"name":7,"focus":48,"title":1149,"filename":1150,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":725,"content":1154},[1155,1157,1164],{"text":1156,"type":729},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1158,"type":729,"marks":1159},"burn more calories",[1160],{"type":734,"attrs":1161},{"href":1162,"uuid":48,"anchor":48,"custom":1163,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1165,"type":729}," even after you’re done working out.",{"type":744,"attrs":1167,"content":1168},{"level":746},[1169],{"text":1170,"type":729},"Kickboxing Is A Full Body Workout",{"type":1139,"attrs":1172},{"id":1141,"body":1173},[1174],{"url":1175,"_uid":1176,"image":1177,"component":1151,"copyright_details":1181},{"id":7,"url":7,"linktype":1145,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1178,"alt":1179,"name":7,"focus":48,"title":1179,"filename":1180,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":725,"content":1183},[1184],{"text":1185,"type":729},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":725,"content":1187},[1188,1190,1197,1199,1206],{"text":1189,"type":729},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1191,"type":729,"marks":1192},"all-level lower body workout",[1193],{"type":734,"attrs":1194},{"href":1195,"uuid":48,"anchor":48,"custom":1196,"target":738,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1198,"type":729}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1200,"type":729,"marks":1201},"upper body workout",[1202],{"type":734,"attrs":1203},{"href":1204,"uuid":48,"anchor":48,"custom":1205,"target":738,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1207,"type":729}," led by Flo Master.",{"type":744,"attrs":1209,"content":1210},{"level":746},[1211],{"text":1212,"type":729},"Boxing Can Be Low-Impact",{"type":1139,"attrs":1214},{"id":1141,"body":1215},[1216],{"url":1217,"_uid":1218,"image":1219,"component":1151,"copyright_details":1223},{"id":7,"url":7,"linktype":1145,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1220,"alt":1221,"name":7,"focus":48,"title":1221,"filename":1222,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":725,"content":1225},[1226,1228,1235],{"text":1227,"type":729},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1229,"type":729,"marks":1230},"shadowboxing",[1231],{"type":734,"attrs":1232},{"href":1233,"uuid":48,"anchor":48,"custom":1234,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1236,"type":729}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":744,"attrs":1238,"content":1239},{"level":746},[1240],{"text":1241,"type":729},"Kick Boring Cardio To The Curb",{"type":725,"content":1243},[1244],{"text":1245,"type":729},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":744,"attrs":1247,"content":1248},{"level":746},[1249],{"text":1001,"type":729},{"type":725,"content":1251},[1252,1253,1258],{"text":1005,"type":729},{"text":1007,"type":729,"marks":1254},[1255],{"type":734,"attrs":1256},{"href":1011,"uuid":48,"anchor":48,"custom":1257,"target":738,"linktype":13},{},{"text":1259,"type":729}," 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":725,"content":1261},[1262],{"text":1019,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1264,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1269,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1270,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1265,"component":118,"meta_info":1266,"meta_title":7,"block_image":1267,"cover_image":1268,"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},[],[],"2022-12-12 00:00",{"_uid":1273,"title":1274,"plugin":43,"description":1275},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1277,"alt":1278,"name":7,"focus":48,"title":1278,"filename":1279,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1044],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1289,"created_at":1290,"published_at":1291,"updated_at":1292,"id":1293,"uuid":1294,"content":1295,"slug":1521,"full_slug":1522,"sort_by_date":48,"position":1523,"tag_list":1524,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":1525,"first_published_at":1526,"release_id":48,"lang":60,"path":1048,"alternates":1527,"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":1296,"faqs":1297,"title":1289,"topic":1310,"author":700,"content":1325,"category":1502,"schedule":1510,"component":1029,"meta_info":1511,"cover_image":1515,"description":1519,"contributors":1520},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1298,1302,1306],{"_uid":1299,"answer":1300,"question":1301,"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":1303,"answer":1304,"question":1305,"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":1307,"answer":1308,"question":1309,"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":1311,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1323,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1312,"component":39,"meta_info":1320,"block_image":1321,"cover_image":1322,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1313,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1318,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1319,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1314,"component":118,"meta_info":1315,"meta_title":7,"block_image":1316,"cover_image":1317,"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":722,"content":1326},[1327,1331,1335,1339,1343,1357,1403,1417,1422,1446,1480,1484,1488,1498],{"type":744,"attrs":1328,"content":1329},{"level":746},[1330],{"text":1301,"type":729},{"type":725,"content":1332},[1333],{"text":1334,"type":729},"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":725,"content":1336},[1337],{"text":1338,"type":729},"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":744,"attrs":1340,"content":1341},{"level":746},[1342],{"text":1305,"type":729},{"type":725,"content":1344},[1345,1347,1355],{"text":1346,"type":729},"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":1348,"type":729,"marks":1349},"National Academy of Sports Medicine",[1350,1354],{"type":734,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"custom":1353,"target":738,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":740},{"text":1356,"type":729}," has a few exercise-related symptoms of overtraining:",{"type":773,"attrs":1358,"content":1360},{"order":1359},{"order":776},[1361,1367,1373,1379,1385,1391,1397],{"type":779,"content":1362},[1363],{"type":725,"content":1364},[1365],{"text":1366,"type":729},"A plateau or decline in workout performance or progress",{"type":779,"content":1368},[1369],{"type":725,"content":1370},[1371],{"text":1372,"type":729},"A perception of increased exertion during “normal” or “easy” workouts",{"type":779,"content":1374},[1375],{"type":725,"content":1376},[1377],{"text":1378,"type":729},"Excessive sweating or overheating",{"type":779,"content":1380},[1381],{"type":725,"content":1382},[1383],{"text":1384,"type":729},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":779,"content":1386},[1387],{"type":725,"content":1388},[1389],{"text":1390,"type":729},"A lack of feeling “refreshed” after regular rest and recovery",{"type":779,"content":1392},[1393],{"type":725,"content":1394},[1395],{"text":1396,"type":729},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":779,"content":1398},[1399],{"type":725,"content":1400},[1401],{"text":1402,"type":729},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":725,"content":1404},[1405,1407,1415],{"text":1406,"type":729},"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":1408,"type":729,"marks":1409},"FightCamp App",[1410,1414],{"type":734,"attrs":1411},{"href":1412,"uuid":48,"anchor":48,"custom":1413,"target":738,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":740},{"text":1416,"type":729}," 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":744,"attrs":1418,"content":1419},{"level":746},[1420],{"text":1421,"type":729},"A Day of Rest",{"type":725,"content":1423},[1424,1426,1434,1436,1444],{"text":1425,"type":729},"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":1427,"type":729,"marks":1428},"Aaron",[1429,1433],{"type":734,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"custom":1432,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":740},{"text":1435,"type":729}," and ",{"text":1437,"type":729,"marks":1438},"Flo",[1439,1443],{"type":734,"attrs":1440},{"href":1441,"uuid":48,"anchor":48,"custom":1442,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":740},{"text":1445,"type":729},"), 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":725,"content":1447},[1448,1450,1458,1460,1468,1470,1478],{"text":1449,"type":729},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1451,"type":729,"marks":1452},"researchers",[1453,1457],{"type":734,"attrs":1454},{"href":1455,"uuid":48,"anchor":48,"custom":1456,"target":738,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":740},{"text":1459,"type":729}," 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":1461,"type":729,"marks":1462},"FightCamp Trainers",[1463,1467],{"type":734,"attrs":1464},{"href":1465,"uuid":48,"anchor":48,"custom":1466,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":740},{"text":1469,"type":729}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1471,"type":729,"marks":1472},"neurological connections",[1473,1477],{"type":734,"attrs":1474},{"href":1475,"uuid":48,"anchor":48,"custom":1476,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":740},{"text":1479,"type":729},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":725,"content":1481},[1482],{"text":1483,"type":729},"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":744,"attrs":1485,"content":1486},{"level":746},[1487],{"text":1001,"type":729},{"type":725,"content":1489},[1490,1491,1497],{"text":1005,"type":729},{"text":1007,"type":729,"marks":1492},[1493,1496],{"type":734,"attrs":1494},{"href":1011,"uuid":48,"anchor":48,"custom":1495,"target":738,"linktype":13},{},{"type":740},{"text":1015,"type":729},{"type":725,"content":1499},[1500],{"text":1501,"type":729},"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":1503,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1508,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1509,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1504,"component":118,"meta_info":1505,"meta_title":7,"block_image":1506,"cover_image":1507,"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":1512,"title":1513,"plugin":43,"description":1514},"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":1516,"alt":1517,"name":7,"focus":7,"title":1517,"filename":1518,"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,[1044],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1529,"created_at":1530,"published_at":1531,"updated_at":1532,"id":1533,"uuid":1534,"content":1535,"slug":1741,"full_slug":1742,"sort_by_date":48,"position":1743,"tag_list":1744,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":1745,"first_published_at":1531,"release_id":48,"lang":60,"path":1048,"alternates":1746,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1536,"faqs":1537,"title":1529,"topic":1554,"author":1569,"content":1570,"category":1722,"schedule":1730,"component":1029,"meta_info":1731,"cover_image":1735,"description":1739,"contributors":1740},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1538,1542,1546,1550],{"_uid":1539,"answer":1540,"question":1541,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1543,"answer":1544,"question":1545,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1547,"answer":1548,"question":1549,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1551,"answer":1552,"question":1553,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1555,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1567,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1568,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1556,"component":39,"meta_info":1564,"block_image":1565,"cover_image":1566,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1557,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1562,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1563,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1558,"component":118,"meta_info":1559,"meta_title":7,"block_image":1560,"cover_image":1561,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":722,"content":1571},[1572,1576,1590,1594,1599,1602,1607,1612,1616,1621,1625,1630,1634,1639,1643,1648,1662,1666,1670,1674,1678,1683,1687,1701,1705,1709,1719],{"type":725,"content":1573},[1574],{"text":1575,"type":729},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":725,"content":1577},[1578,1580,1588],{"text":1579,"type":729},"Running for boxers is a critical element of ",{"text":1581,"type":729,"marks":1582},"roadwork drills",[1583,1587],{"type":734,"attrs":1584},{"href":1585,"uuid":48,"anchor":48,"custom":1586,"target":738,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":740},{"text":1589,"type":729}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":725,"content":1591},[1592],{"text":1593,"type":729},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":744,"attrs":1595,"content":1596},{"level":746},[1597],{"text":1598,"type":729},"Is Running Good for Boxing?",{"type":725,"content":1600},[1601],{"text":1540,"type":729},{"type":744,"attrs":1603,"content":1604},{"level":746},[1605],{"text":1606,"type":729},"Benefits of Running for Boxers",{"type":744,"attrs":1608,"content":1609},{"level":768},[1610],{"text":1611,"type":729},"Builds Endurance & Stamina",{"type":725,"content":1613},[1614],{"text":1615,"type":729},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":744,"attrs":1617,"content":1618},{"level":768},[1619],{"text":1620,"type":729},"Improves Cardiovascular System",{"type":725,"content":1622},[1623],{"text":1624,"type":729},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":744,"attrs":1626,"content":1627},{"level":768},[1628],{"text":1629,"type":729},"Strengthens Lower Body",{"type":725,"content":1631},[1632],{"text":1633,"type":729},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":744,"attrs":1635,"content":1636},{"level":768},[1637],{"text":1638,"type":729},"Teaches Discipline",{"type":725,"content":1640},[1641],{"text":1642,"type":729},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":744,"attrs":1644,"content":1645},{"level":768},[1646],{"text":1647,"type":729},"Enhances Mental Clarity",{"type":725,"content":1649},[1650,1652,1660],{"text":1651,"type":729},"Much like boxing, running can be a form of ",{"text":1653,"type":729,"marks":1654},"meditative movement",[1655,1659],{"type":734,"attrs":1656},{"href":1657,"uuid":48,"anchor":48,"custom":1658,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":740},{"text":1661,"type":729}," that clears your head and focuses your mind.",{"type":744,"attrs":1663,"content":1664},{"level":746},[1665],{"text":1549,"type":729},{"type":725,"content":1667},[1668],{"text":1669,"type":729},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":725,"content":1671},[1672],{"text":1673,"type":729},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":725,"content":1675},[1676],{"text":1677,"type":729},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":744,"attrs":1679,"content":1680},{"level":746},[1681],{"text":1682,"type":729},"How Long Should I Be Running for Boxing?",{"type":725,"content":1684},[1685],{"text":1686,"type":729},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":725,"content":1688},[1689,1691,1699],{"text":1690,"type":729},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1692,"type":729,"marks":1693},"10 minutes of running",[1694,1698],{"type":734,"attrs":1695},{"href":1696,"uuid":48,"anchor":48,"custom":1697,"target":738,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":740},{"text":1700,"type":729}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":725,"content":1702},[1703],{"text":1704,"type":729},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":744,"attrs":1706,"content":1707},{"level":746},[1708],{"text":1001,"type":729},{"type":725,"content":1710},[1711,1712,1718],{"text":1005,"type":729},{"text":1007,"type":729,"marks":1713},[1714,1717],{"type":734,"attrs":1715},{"href":1011,"uuid":48,"anchor":48,"custom":1716,"target":738,"linktype":13},{},{"type":740},{"text":1015,"type":729},{"type":725,"content":1720},[1721],{"text":1501,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1723,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1728,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1724,"component":118,"meta_info":1725,"meta_title":7,"block_image":1726,"cover_image":1727,"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},[],[],"2023-01-28 00:00",{"_uid":1732,"title":1733,"plugin":43,"description":1734},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1736,"alt":1737,"name":7,"focus":7,"title":1737,"filename":1738,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1044],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1748,"created_at":1749,"published_at":1750,"updated_at":1751,"id":1752,"uuid":1753,"content":1754,"slug":1918,"full_slug":1919,"sort_by_date":48,"position":1920,"tag_list":1921,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":1922,"first_published_at":1750,"release_id":48,"lang":60,"path":1048,"alternates":1923,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1755,"faqs":1756,"title":1748,"topic":1773,"author":1788,"content":1789,"category":1899,"schedule":1907,"component":1029,"meta_info":1908,"cover_image":1912,"description":1916,"contributors":1917},"52144e3e-d0cf-4037-a459-fad9641f4053",[1757,1761,1765,1769],{"_uid":1758,"answer":1759,"question":1760,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1762,"answer":1763,"question":1764,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1766,"answer":1767,"question":1768,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1770,"answer":1771,"question":1772,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1774,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1786,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1775,"component":39,"meta_info":1783,"block_image":1784,"cover_image":1785,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1776,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1781,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1782,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1777,"component":118,"meta_info":1778,"meta_title":7,"block_image":1779,"cover_image":1780,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":722,"content":1790},[1791,1795,1800,1805,1818,1822,1827,1831,1836,1847,1852,1865,1870,1883,1887,1896],{"type":725,"content":1792},[1793],{"text":1794,"type":729},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":744,"attrs":1796,"content":1797},{"level":746},[1798],{"text":1799,"type":729},"4 Ways To Tire Out Your Opponent",{"type":744,"attrs":1801,"content":1802},{"level":768},[1803],{"text":1804,"type":729},"A Consistent Body Attack",{"type":725,"content":1806},[1807,1809,1816],{"text":1808,"type":729},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1810,"type":729,"marks":1811},"opponent’s body",[1812],{"type":734,"attrs":1813},{"href":1814,"uuid":48,"anchor":48,"custom":1815,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1817,"type":729},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":725,"content":1819},[1820],{"text":1821,"type":729},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":744,"attrs":1823,"content":1824},{"level":768},[1825],{"text":1826,"type":729},"Constant Pressure",{"type":725,"content":1828},[1829],{"text":1830,"type":729},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":744,"attrs":1832,"content":1833},{"level":768},[1834],{"text":1835,"type":729},"Cut Off the Ring ",{"type":725,"content":1837},[1838,1845],{"text":1839,"type":729,"marks":1840},"Cutting off the space",[1841],{"type":734,"attrs":1842},{"href":1843,"uuid":48,"anchor":48,"custom":1844,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1846,"type":729}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":744,"attrs":1848,"content":1849},{"level":768},[1850],{"text":1851,"type":729},"Attack the Arms",{"type":725,"content":1853},[1854,1856,1863],{"text":1855,"type":729},"This is a favorite trick of ",{"text":1857,"type":729,"marks":1858},"Canelo Alvarez",[1859],{"type":734,"attrs":1860},{"href":1861,"uuid":48,"anchor":48,"custom":1862,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1864,"type":729}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":744,"attrs":1866,"content":1867},{"level":746},[1868],{"text":1869,"type":729},"Sapping Their Strength",{"type":725,"content":1871},[1872,1874,1881],{"text":1873,"type":729},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1875,"type":729,"marks":1876},"Mike Tyson",[1877],{"type":734,"attrs":1878},{"href":1879,"uuid":48,"anchor":48,"custom":1880,"target":738,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1882,"type":729}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":744,"attrs":1884,"content":1885},{"level":746},[1886],{"text":1001,"type":729},{"type":725,"content":1888},[1889,1890,1895],{"text":1005,"type":729},{"text":1007,"type":729,"marks":1891},[1892],{"type":734,"attrs":1893},{"href":1011,"uuid":48,"anchor":48,"custom":1894,"target":738,"linktype":13},{},{"text":1259,"type":729},{"type":725,"content":1897},[1898],{"text":1501,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1900,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1905,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1906,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1901,"component":118,"meta_info":1902,"meta_title":7,"block_image":1903,"cover_image":1904,"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},[],[],"2022-12-13 00:00",{"_uid":1909,"title":1910,"plugin":43,"description":1911},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1913,"alt":1914,"name":7,"focus":48,"title":1914,"filename":1915,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1044],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1925,"created_at":1926,"published_at":1927,"updated_at":1928,"id":1929,"uuid":1930,"content":1931,"slug":2092,"full_slug":2093,"sort_by_date":48,"position":2094,"tag_list":2095,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":2096,"first_published_at":1927,"release_id":48,"lang":60,"path":1048,"alternates":2097,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1932,"faqs":1933,"title":1925,"topic":1950,"author":1788,"content":1965,"category":2073,"schedule":2081,"component":1029,"meta_info":2082,"cover_image":2086,"description":2090,"contributors":2091},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1934,1938,1942,1946],{"_uid":1935,"answer":1936,"question":1937,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1939,"answer":1940,"question":1941,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1943,"answer":1944,"question":1945,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1947,"answer":1948,"question":1949,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1951,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1963,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1964,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1952,"component":39,"meta_info":1960,"block_image":1961,"cover_image":1962,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1953,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1958,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1959,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1954,"component":118,"meta_info":1955,"meta_title":7,"block_image":1956,"cover_image":1957,"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":722,"content":1966},[1967,1971,1976,1996,2001,2005,2010,2013,2018,2030,2035,2048,2053,2057,2061,2070],{"type":725,"content":1968},[1969],{"text":1970,"type":729},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":744,"attrs":1972,"content":1973},{"level":746},[1974],{"text":1975,"type":729},"Practice, Practice, Practice",{"type":725,"content":1977},[1978,1980,1985,1987,1994],{"text":1979,"type":729},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1981,"type":729,"marks":1982},"always",[1983],{"type":1984},"italic",{"text":1986,"type":729}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1988,"type":729,"marks":1989},"mirror",[1990],{"type":734,"attrs":1991},{"href":1992,"uuid":48,"anchor":48,"custom":1993,"target":738,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1995,"type":729}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":744,"attrs":1997,"content":1998},{"level":768},[1999],{"text":2000,"type":729},"Shoulder Touch Drill",{"type":725,"content":2002},[2003],{"text":2004,"type":729},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":744,"attrs":2006,"content":2007},{"level":768},[2008],{"text":2009,"type":729},"Cobra Bag",{"type":725,"content":2011},[2012],{"text":1940,"type":729},{"type":744,"attrs":2014,"content":2015},{"level":768},[2016],{"text":2017,"type":729},"Sparring",{"type":725,"content":2019},[2020,2022,2028],{"text":2021,"type":729},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2017,"type":729,"marks":2023},[2024],{"type":734,"attrs":2025},{"href":2026,"uuid":48,"anchor":48,"custom":2027,"target":738,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2029,"type":729}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":744,"attrs":2031,"content":2032},{"level":768},[2033],{"text":2034,"type":729},"“Free flow” mitt work",{"type":725,"content":2036},[2037,2039,2046],{"text":2038,"type":729},"Free flow ",{"text":2040,"type":729,"marks":2041},"mitt work",[2042],{"type":734,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"custom":2045,"target":738,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2047,"type":729}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":744,"attrs":2049,"content":2050},{"level":768},[2051],{"text":2052,"type":729},"Think Fast",{"type":725,"content":2054},[2055],{"text":2056,"type":729},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":744,"attrs":2058,"content":2059},{"level":746},[2060],{"text":1001,"type":729},{"type":725,"content":2062},[2063,2064,2069],{"text":1005,"type":729},{"text":1007,"type":729,"marks":2065},[2066],{"type":734,"attrs":2067},{"href":1011,"uuid":48,"anchor":48,"custom":2068,"target":738,"linktype":13},{},{"text":1015,"type":729},{"type":725,"content":2071},[2072],{"text":1501,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2074,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2079,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2080,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2075,"component":118,"meta_info":2076,"meta_title":7,"block_image":2077,"cover_image":2078,"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},[],[],"2023-01-24 00:00",{"_uid":2083,"title":2084,"plugin":43,"description":2085},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2087,"alt":2088,"name":7,"focus":7,"title":2088,"filename":2089,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1044],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2099,"created_at":2100,"published_at":2101,"updated_at":2102,"id":2103,"uuid":2104,"content":2105,"slug":2241,"full_slug":2242,"sort_by_date":48,"position":2243,"tag_list":2244,"is_startpage":9,"parent_id":1045,"meta_data":48,"group_id":2245,"first_published_at":2101,"release_id":48,"lang":60,"path":1048,"alternates":2246,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2106,"faqs":2107,"title":2099,"topic":2124,"author":1788,"content":2139,"category":2225,"schedule":2233,"component":1029,"meta_info":2234,"cover_image":2237,"description":2236,"contributors":2240},"96d7fcda-e3db-4f35-935d-fd195032b834",[2108,2112,2116,2120],{"_uid":2109,"answer":2110,"question":2111,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2113,"answer":2114,"question":2115,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2117,"answer":2118,"question":2119,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2121,"answer":2122,"question":2123,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2125,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2137,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2138,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2126,"component":39,"meta_info":2134,"block_image":2135,"cover_image":2136,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2127,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2132,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2128,"component":118,"meta_info":2129,"meta_title":7,"block_image":2130,"cover_image":2131,"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":722,"content":2140},[2141,2161,2166,2169,2174,2177,2182,2204,2209,2213,2222],{"type":725,"content":2142},[2143,2145,2152,2153,2159],{"text":2144,"type":729},"Boxing is a sport about ",{"text":2146,"type":729,"marks":2147},"range",[2148],{"type":734,"attrs":2149},{"href":2150,"uuid":48,"anchor":48,"custom":2151,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1435,"type":729},{"text":2154,"type":729,"marks":2155},"distance",[2156],{"type":734,"attrs":2157},{"href":1843,"uuid":48,"anchor":48,"custom":2158,"target":738,"linktype":13},{},{"text":2160,"type":729},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":744,"attrs":2162,"content":2163},{"level":746},[2164],{"text":2165,"type":729},"Step Behind The Jab",{"type":725,"content":2167},[2168],{"text":2114,"type":729},{"type":744,"attrs":2170,"content":2171},{"level":746},[2172],{"text":2173,"type":729},"Front Foot Defense",{"type":725,"content":2175},[2176],{"text":2118,"type":729},{"type":744,"attrs":2178,"content":2179},{"level":746},[2180],{"text":2181,"type":729},"Cutting Off The Ring",{"type":725,"content":2183},[2184,2186,2193,2195,2202],{"text":2185,"type":729},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2187,"type":729,"marks":2188},"outside fighter",[2189],{"type":734,"attrs":2190},{"href":2191,"uuid":48,"anchor":48,"custom":2192,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2194,"type":729},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2196,"type":729,"marks":2197},"jab",[2198],{"type":734,"attrs":2199},{"href":2200,"uuid":48,"anchor":48,"custom":2201,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2203,"type":729}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":744,"attrs":2205,"content":2206},{"level":746},[2207],{"text":2208,"type":729},"The Takeaway",{"type":725,"content":2210},[2211],{"text":2212,"type":729},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":725,"content":2214},[2215,2216,2221],{"text":1005,"type":729},{"text":1007,"type":729,"marks":2217},[2218],{"type":734,"attrs":2219},{"href":1011,"uuid":48,"anchor":48,"custom":2220,"target":738,"linktype":13},{},{"text":1259,"type":729},{"type":725,"content":2223},[2224],{"text":1501,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2226,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2231,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2227,"component":118,"meta_info":2228,"meta_title":7,"block_image":2229,"cover_image":2230,"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},[],[],"2022-09-10 00:00",{"_uid":2235,"title":2099,"plugin":43,"description":2236},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2238,"alt":2099,"name":7,"focus":48,"title":2099,"filename":2239,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1044],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1029,"created_at":2248,"published_at":2249,"updated_at":2250,"id":2251,"uuid":2252,"content":2253,"slug":1029,"full_slug":2274,"sort_by_date":48,"position":446,"tag_list":2275,"is_startpage":9,"parent_id":2276,"meta_data":48,"group_id":2277,"first_published_at":2278,"release_id":48,"lang":60,"path":7,"alternates":2279,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2254,"component":2255,"meta_info":2256,"custom_content_list":2258},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2257,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2259,2264,2269],{"_uid":2260,"label":2261,"value":2262,"dev_id":2263,"component":729},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2265,"label":2266,"value":2267,"dev_id":2268,"component":729},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2270,"label":2271,"value":2272,"dev_id":2273,"component":729},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1786402783892]