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Your core helps to control your trunk while certain body parts (i.e. your arms and legs) are working during functional movements.","What is core stability?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6ae54501-3598-43e7-91dc-2f7490cce8ba","- Start on all fours, arms straight, hands under shoulders\n- Your knees should be at 90 degrees under the hips\n- Engage the core (think belly to spine)\n- Keep your back flat, and lift the knees 1-3 inches off the ground\n- Hold this plank position for 30 seconds","How to do a bear plank?",{"_uid":676,"answer":677,"question":678,"component":670},"b1ad5f68-4400-49ce-a277-65eac07284e8","- Start off in the bear plank position\n- Crawl on all fours around the yoga mat\n- Your left arm moves with your right leg and vice-versa\n- Focus on slow controlled breaths\n- Inhale through your nose - exhale through your mouth\n- Crawl for 30 seconds","How to do a bear crawl?",{"_uid":680,"answer":681,"question":682,"component":670},"1b3dfef6-b6b0-4ca4-b8dc-72b8b28c20ff","- Begin by lying on the ground on your back\n- Your legs should be at a 90 degree angle\n- Drive your heels into the ground and lift your hips up\n- Squeeze the glutes\n- Point your hands towards the ceiling\n- Hold this position for 30 seconds","How to do a floor bridge?",{"_uid":684,"answer":685,"question":686,"component":670},"248f1822-13aa-4111-a084-1c8b8dc2c9cc","- Begin by lying on the ground on your back\n- Place your hands under your rear for assistance\n- Keeping your legs straight, raise your legs six inches off the ground\n- Focus on controlled breaths and keeping the lower part of your back on the ground\n- Added challenge: Keep arms by your side\n- Hold this position for 30 seconds","How to do a 6 inch leg hold?",{"_uid":688,"answer":689,"question":690,"component":670},"b5628eed-43b6-4b67-9ee8-f4bb246e3081","- Start by resting on your forearms and toes\n- Elbows should be in line underneath your shoulders\n- Focus on pushing your elbows into the ground\n- Legs are in a straight line\n- Squeeze your glutes\n- Engage your core\n- Your body should be in a straight line\n- Don’t allow your hips to rise or fall\n- Hold this position for 30 seconds\n\n*Challenge - To increase the intensity of this position:\n- Raise one leg for 15 seconds\n- Switch legs and keep it raised for 15 seconds","How to do an elbow plank?",{"_uid":692,"answer":693,"question":694,"component":670},"941e263d-c26d-494a-b96c-60e04c9aab60","- Begin by lying on the ground on your back\n- Raise your legs 6-8 inches off the ground\n- Focus on keeping your lower back in contact with the ground\n- Point your arms back, overhead forming a 45-degree angle with the ground\n- Hold this position for 30 seconds","How to do a hollow hold?",{"_uid":696,"answer":697,"question":698,"component":670},"17361d66-1195-445d-8bdf-e021aa4d7239","- Begin by lying on the ground on your back\n- Your legs should be at a 90 degree angle\n- Drive your heels into the ground and lift your hips up\n- Squeeze the glutes\n- Point your hands towards the ceiling\n- To regress movement: Keep your hands on the ground next to your body\n- From here, straighten your left leg and raise it towards the ceiling\n- Hold this position for 30 seconds\n- Repeat with the right leg","How to do a single-leg floor bridge?",{"_uid":700,"answer":701,"question":702,"component":670},"b8039f21-116e-4400-815b-c5a9c9c0ab72","- Begin by sitting on the ground legs stretched out in front of you\n- Spread your legs to form a “V” shape\n- Reach down your left leg, attempting to grab your foot\n- Hold this stretch for 10-15 seconds\n- Return to an upright posture\n- While maintaining an upright torso, twist and grab your left leg, turning as far back as possible\n- Hold this stretch for 10-15 seconds\n- Return to an upright posture\n- Switch and repeat for the right side","How should you cooldown after a core stabilization workout?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":704,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":113,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":733,"social_link_linkedin":7,"social_link_instagram":734,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":743,"content":744},"doc",[745,751,764,778,785,797,802,811,831,837,850,884,889,900,942,947,958,998,1003,1014,1054,1059,1070,1131,1135,1146,1160,1165,1176,1208,1213,1224,1272,1277,1288,1335,1339,1344,1355,1389,1400,1426,1431,1435,1440],{"type":746,"content":747},"paragraph",[748],{"text":749,"type":750},"Just like the name implies, your core is at the center of your body. It is the foundation of every movement pattern that you will perform on a day-to-day basis throughout your entire life. From that understanding alone, it's crucial to see why you would want to have a strong, functional core.","text",{"type":746,"content":752},[753,755,762],{"text":754,"type":750},"FightCamp Trainer ",{"text":719,"type":750,"marks":756},[757],{"type":758,"attrs":759},"link",{"href":760,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master","_blank",{"text":763,"type":750}," is going to take you through an intense 8 minute core workout designed to help you master your core stability.",{"type":765,"attrs":766},"blok",{"id":767,"body":768},"45a55355-d715-4c78-816a-4c97ce8df73e",[769],{"_uid":770,"link":771,"image":773,"title":775,"component":777},"i-d5c450b4-bd14-4fe8-819c-e07eff8e1c65",{"id":7,"url":772,"linktype":13,"fieldtype":14,"cached_url":772},"https://youtu.be/ahI-IGQ9F4c",{"id":774,"alt":775,"name":7,"focus":48,"title":775,"filename":776,"copyright":7,"fieldtype":50},5044056,"8 Minute INTENSE Ab Workout l 6 Pack Workout","https://a.storyblok.com/f/115220/1244x700/b68ad0716b/8-minute-intense-ab-workout-6-pack-workout.png","image_video_link",{"type":779,"attrs":780,"content":782},"heading",{"level":781},2,[783],{"text":784,"type":750},"What is Core Stability?",{"type":746,"content":786},[787,789,795],{"text":788,"type":750},"One of the byproducts of the ",{"text":790,"type":750,"marks":791},"core",[792],{"type":758,"attrs":793},{"href":794,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://youtu.be/WO8VJ6yCDg4",{"text":796,"type":750}," is that it helps with trunk stabilization. Your core helps to control your trunk while certain body parts (i.e. your arms and legs) are working during functional movements.",{"type":779,"attrs":798,"content":799},{"level":781},[800],{"text":801,"type":750},"Flo’s 8 Minute Core Routine",{"type":746,"content":803},[804,809],{"text":805,"type":750,"marks":806},"*Equipment",[807],{"type":808},"bold",{"text":810,"type":750}," (optional): Yoga mat",{"type":812,"content":813},"bullet_list",[814],{"type":815,"content":816},"list_item",[817],{"type":746,"content":818},[819,824],{"text":820,"type":750,"marks":821},"Workout like Flo on the FightCamp Yoga Mat found in our ",[822],{"type":823},"italic",{"text":825,"type":750,"marks":826},"Endurance 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shoulders",{"type":815,"content":859},[860],{"type":746,"content":861},[862],{"text":863,"type":750},"Your knees should be at 90 degrees under the hips",{"type":815,"content":865},[866,870],{"type":746,"content":867},[868],{"text":869,"type":750},"Engage the core (think belly to spine)",{"type":812,"content":871},[872],{"type":815,"content":873},[874],{"type":746,"content":875},[876],{"text":877,"type":750},"Keep your back flat, and lift the knees 1-3 inches off the ground",{"type":815,"content":879},[880],{"type":746,"content":881},[882],{"text":883,"type":750},"Hold this plank position for 30 seconds",{"type":779,"attrs":885,"content":886},{"level":833},[887],{"text":888,"type":750},"Bear Crawl (30 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ground",{"type":815,"content":1093},[1094,1098],{"type":746,"content":1095},[1096],{"text":1097,"type":750},"Legs are in a straight line",{"type":812,"content":1099},[1100,1106],{"type":815,"content":1101},[1102],{"type":746,"content":1103},[1104],{"text":1105,"type":750},"Squeeze your glutes",{"type":815,"content":1107},[1108],{"type":746,"content":1109},[1110],{"text":1111,"type":750},"Engage your core",{"type":815,"content":1113},[1114,1118],{"type":746,"content":1115},[1116],{"text":1117,"type":750},"Your body should be in a straight line",{"type":812,"content":1119},[1120],{"type":815,"content":1121},[1122],{"type":746,"content":1123},[1124],{"text":1125,"type":750},"Don’t allow your hips to rise or fall",{"type":815,"content":1127},[1128],{"type":746,"content":1129},[1130],{"text":997,"type":750},{"type":746,"content":1132},[1133],{"text":1134,"type":750},"*Challenge - To increase the intensity of this position: ",{"type":765,"attrs":1136},{"id":767,"body":1137},[1138],{"url":1139,"_uid":1140,"image":1141,"component":848,"copyright_details":1145},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-128a43d4-5d2d-4468-9231-e9cf86dd6130",{"id":1142,"alt":1143,"name":7,"focus":48,"title":1143,"filename":1144,"copyright":7,"fieldtype":50},5053944,"Raised Leg Elbow Plank","https://a.storyblok.com/f/115220/1380x700/082fe96364/raised_leg_elbow_plank.png",[],{"type":812,"content":1147},[1148,1154],{"type":815,"content":1149},[1150],{"type":746,"content":1151},[1152],{"text":1153,"type":750},"Raise one leg for 15 seconds",{"type":815,"content":1155},[1156],{"type":746,"content":1157},[1158],{"text":1159,"type":750},"Switch legs and keep it raised for 15 seconds",{"type":779,"attrs":1161,"content":1162},{"level":833},[1163],{"text":1164,"type":750},"Hollow Hold (30 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ground",{"type":815,"content":1198},[1199],{"type":746,"content":1200},[1201],{"text":1202,"type":750},"Point your arms back, overhead forming a 45-degree angle with the ground",{"type":815,"content":1204},[1205],{"type":746,"content":1206},[1207],{"text":997,"type":750},{"type":779,"attrs":1209,"content":1210},{"level":833},[1211],{"text":1212,"type":750},"Single-Leg Floor Bridge (Left) (30 Seconds)",{"type":765,"attrs":1214},{"id":767,"body":1215},[1216],{"url":1217,"_uid":1218,"image":1219,"component":848,"copyright_details":1223},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-9afaf919-96d4-4103-b4bd-a455660e1b4f",{"id":1220,"alt":1221,"name":7,"focus":48,"title":1221,"filename":1222,"copyright":7,"fieldtype":50},5054434,"Single-Leg Floor Bridge (Left 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ceiling",{"type":815,"content":1331},[1332],{"type":746,"content":1333},[1334],{"text":997,"type":750},{"type":746,"content":1336},[1337],{"text":1338,"type":750},"*Repeat the entire circuit for a second time (Total of 2x)",{"type":779,"attrs":1340,"content":1341},{"level":781},[1342],{"text":1343,"type":750},"The Cooldown",{"type":765,"attrs":1345},{"id":767,"body":1346},[1347],{"url":1348,"_uid":1349,"image":1350,"component":848,"copyright_details":1354},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-c751fc91-3306-47c7-a395-a3c908adac42",{"id":1351,"alt":1352,"name":7,"focus":48,"title":1352,"filename":1353,"copyright":7,"fieldtype":50},5054461,"Cooldown Stretch 1","https://a.storyblok.com/f/115220/1380x700/4b56aca91b/cool_down_stretch_1.png",[],{"type":812,"content":1356},[1357,1363,1369],{"type":815,"content":1358},[1359],{"type":746,"content":1360},[1361],{"text":1362,"type":750},"Begin by sitting on the ground legs stretched out in front of you",{"type":815,"content":1364},[1365],{"type":746,"content":1366},[1367],{"text":1368,"type":750},"Spread your legs to form a “V” shape",{"type":815,"content":1370},[1371,1375],{"type":746,"content":1372},[1373],{"text":1374,"type":750},"Reach down your left leg, attempting to grab your foot",{"type":812,"content":1376},[1377,1383],{"type":815,"content":1378},[1379],{"type":746,"content":1380},[1381],{"text":1382,"type":750},"Hold this stretch for 10-15 seconds",{"type":815,"content":1384},[1385],{"type":746,"content":1386},[1387],{"text":1388,"type":750},"Return to an upright posture",{"type":765,"attrs":1390},{"id":767,"body":1391},[1392],{"url":1393,"_uid":1394,"image":1395,"component":848,"copyright_details":1399},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-5c3bab30-ca1d-4c0e-8224-c44c87dda2c9",{"id":1396,"alt":1397,"name":7,"focus":48,"title":1397,"filename":1398,"copyright":7,"fieldtype":50},5054463,"Cool Down Stretch 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From punching, kicking, slipping, and moving, your core is involved in every aspect. Doing this 8-minute routine will not only help with core strength and stability, but it will also help your shoulders, hips, and ankles as well. ",{"type":779,"attrs":1436,"content":1437},{"level":781},[1438],{"text":1439,"type":750},"Train Like a Fighter",{"type":746,"content":1441},[1442,1444,1450],{"text":1443,"type":750},"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":1445,"type":750,"marks":1446},"FightCamp",[1447],{"type":758,"attrs":1448},{"href":1449,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1451,"type":750}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1453,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1458,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1459,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1454,"component":118,"meta_info":1455,"meta_title":7,"block_image":1456,"cover_image":1457,"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},[],[],"2022-11-02 00:00","article",{"_uid":1463,"title":657,"plugin":43,"description":1464},"2820315b-f3e5-4ed8-b2bf-1a321460430c","Put that core to work with this 8 minute ab workout. FightCamp Trainer Flo Master will test your strength and stability and have your abs feeling the burn!",{"id":1466,"alt":657,"name":7,"focus":48,"title":657,"filename":1467,"copyright":7,"fieldtype":50},5044053,"https://a.storyblok.com/f/115220/2400x990/6b9742f7e2/8-minute-core-stabilization-workout-with-flo-master.png",[],"8-minute-core-stabilization-workout-with-flo-master","blogs/8-minute-core-stabilization-workout-with-flo-master",-4830,[1473],"featured",60887917,"2fc3239d-694a-4a34-945d-f6310c211c0d","training/{{story.slug}}",[],["Reactive",1479],[1480,1702,2082,2315,2660,2899],{"name":1481,"created_at":1482,"published_at":1483,"updated_at":1484,"id":1485,"uuid":1486,"content":1487,"slug":1696,"full_slug":1697,"sort_by_date":48,"position":1698,"tag_list":1699,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":1700,"first_published_at":1483,"release_id":48,"lang":60,"path":1476,"alternates":1701,"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":1488,"faqs":1489,"title":1481,"topic":1506,"author":1521,"content":1522,"category":1677,"schedule":1685,"component":1461,"meta_info":1686,"cover_image":1690,"description":1694,"contributors":1695},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1490,1494,1498,1502],{"_uid":1491,"answer":1492,"question":1493,"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":1495,"answer":1496,"question":1497,"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":1499,"answer":1500,"question":1501,"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":1503,"answer":1504,"question":1505,"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":1507,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1519,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1520,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1508,"component":39,"meta_info":1516,"block_image":1517,"cover_image":1518,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1509,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1514,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1515,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1510,"component":118,"meta_info":1511,"meta_title":7,"block_image":1512,"cover_image":1513,"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":743,"content":1523},[1524,1528,1543,1547,1552,1555,1560,1565,1569,1574,1578,1583,1587,1592,1596,1601,1615,1619,1623,1627,1631,1636,1640,1654,1658,1662,1673],{"type":746,"content":1525},[1526],{"text":1527,"type":750},"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":746,"content":1529},[1530,1532,1541],{"text":1531,"type":750},"Running for boxers is a critical element of ",{"text":1533,"type":750,"marks":1534},"roadwork drills",[1535,1539],{"type":758,"attrs":1536},{"href":1537,"uuid":48,"anchor":48,"custom":1538,"target":761,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1540},"underline",{"text":1542,"type":750}," 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":746,"content":1544},[1545],{"text":1546,"type":750},"“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":779,"attrs":1548,"content":1549},{"level":781},[1550],{"text":1551,"type":750},"Is Running Good for Boxing?",{"type":746,"content":1553},[1554],{"text":1492,"type":750},{"type":779,"attrs":1556,"content":1557},{"level":781},[1558],{"text":1559,"type":750},"Benefits of Running for Boxers",{"type":779,"attrs":1561,"content":1562},{"level":833},[1563],{"text":1564,"type":750},"Builds Endurance & Stamina",{"type":746,"content":1566},[1567],{"text":1568,"type":750},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":779,"attrs":1570,"content":1571},{"level":833},[1572],{"text":1573,"type":750},"Improves Cardiovascular System",{"type":746,"content":1575},[1576],{"text":1577,"type":750},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":779,"attrs":1579,"content":1580},{"level":833},[1581],{"text":1582,"type":750},"Strengthens Lower Body",{"type":746,"content":1584},[1585],{"text":1586,"type":750},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":779,"attrs":1588,"content":1589},{"level":833},[1590],{"text":1591,"type":750},"Teaches Discipline",{"type":746,"content":1593},[1594],{"text":1595,"type":750},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":779,"attrs":1597,"content":1598},{"level":833},[1599],{"text":1600,"type":750},"Enhances Mental Clarity",{"type":746,"content":1602},[1603,1605,1613],{"text":1604,"type":750},"Much like boxing, running can be a form of ",{"text":1606,"type":750,"marks":1607},"meditative movement",[1608,1612],{"type":758,"attrs":1609},{"href":1610,"uuid":48,"anchor":48,"custom":1611,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1540},{"text":1614,"type":750}," that clears your head and focuses your mind.",{"type":779,"attrs":1616,"content":1617},{"level":781},[1618],{"text":1501,"type":750},{"type":746,"content":1620},[1621],{"text":1622,"type":750},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":746,"content":1624},[1625],{"text":1626,"type":750},"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":746,"content":1628},[1629],{"text":1630,"type":750},"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":779,"attrs":1632,"content":1633},{"level":781},[1634],{"text":1635,"type":750},"How Long Should I Be Running for Boxing?",{"type":746,"content":1637},[1638],{"text":1639,"type":750},"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":746,"content":1641},[1642,1644,1652],{"text":1643,"type":750},"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":1645,"type":750,"marks":1646},"10 minutes of running",[1647,1651],{"type":758,"attrs":1648},{"href":1649,"uuid":48,"anchor":48,"custom":1650,"target":761,"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":1540},{"text":1653,"type":750}," 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":746,"content":1655},[1656],{"text":1657,"type":750},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":779,"attrs":1659,"content":1660},{"level":781},[1661],{"text":1439,"type":750},{"type":746,"content":1663},[1664,1665,1671],{"text":1443,"type":750},{"text":1445,"type":750,"marks":1666},[1667,1670],{"type":758,"attrs":1668},{"href":1449,"uuid":48,"anchor":48,"custom":1669,"target":761,"linktype":13},{},{"type":1540},{"text":1672,"type":750}," 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":746,"content":1674},[1675],{"text":1676,"type":750},"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":1678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1679,"component":118,"meta_info":1680,"meta_title":7,"block_image":1681,"cover_image":1682,"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":1687,"title":1688,"plugin":43,"description":1689},"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":1691,"alt":1692,"name":7,"focus":7,"title":1692,"filename":1693,"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,[1473],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1703,"created_at":1704,"published_at":1705,"updated_at":1706,"id":1707,"uuid":1708,"content":1709,"slug":2075,"full_slug":2076,"sort_by_date":48,"position":2077,"tag_list":2078,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":2079,"first_published_at":2080,"release_id":48,"lang":60,"path":1476,"alternates":2081,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1710,"faqs":1711,"title":1703,"topic":1740,"author":1755,"content":1756,"category":2056,"schedule":2064,"component":1461,"meta_info":2065,"cover_image":2069,"description":2073,"contributors":2074},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1712,1716,1720,1724,1728,1732,1736],{"_uid":1713,"answer":1714,"question":1715,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1717,"answer":1718,"question":1719,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1721,"answer":1722,"question":1723,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1725,"answer":1726,"question":1727,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1729,"answer":1730,"question":1731,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1733,"answer":1734,"question":1735,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1737,"answer":1738,"question":1739,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1741,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1753,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1754,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1742,"component":39,"meta_info":1750,"block_image":1751,"cover_image":1752,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1743,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1748,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1744,"component":118,"meta_info":1745,"meta_title":7,"block_image":1746,"cover_image":1747,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":743,"content":1757},[1758,1763,1767,1771,1775,1795,1799,1803,1807,1812,1816,1860,1865,1869,1883,1887,1909,1914,1918,1986,1991,1995,2015,2020,2034,2038,2043,2053],{"type":779,"attrs":1759,"content":1760},{"level":781},[1761],{"text":1762,"type":750},"Boxing Terminology",{"type":746,"content":1764},[1765],{"text":1766,"type":750},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":779,"attrs":1768,"content":1769},{"level":781},[1770],{"text":1715,"type":750},{"type":746,"content":1772},[1773],{"text":1774,"type":750},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":812,"content":1776},[1777,1783],{"type":815,"content":1778},[1779],{"type":746,"content":1780},[1781],{"text":1782,"type":750},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":815,"content":1784},[1785],{"type":746,"content":1786},[1787,1789,1793],{"text":1788,"type":750},"Southpaw Stance",{"text":1790,"type":750,"marks":1791}," ",[1792],{"type":808},{"text":1794,"type":750},"– Standing with your right foot farther out in front than your left foot",{"type":779,"attrs":1796,"content":1797},{"level":781},[1798],{"text":1719,"type":750},{"type":746,"content":1800},[1801],{"text":1802,"type":750},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":746,"content":1804},[1805],{"text":1806,"type":750},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":779,"attrs":1808,"content":1809},{"level":833},[1810],{"text":1811,"type":750},"Boxing Punches",{"type":746,"content":1813},[1814],{"text":1815,"type":750},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":812,"content":1817},[1818,1824,1830,1836,1842,1848,1854],{"type":815,"content":1819},[1820],{"type":746,"content":1821},[1822],{"text":1823,"type":750},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":815,"content":1825},[1826],{"type":746,"content":1827},[1828],{"text":1829,"type":750},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":815,"content":1831},[1832],{"type":746,"content":1833},[1834],{"text":1835,"type":750},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":815,"content":1837},[1838],{"type":746,"content":1839},[1840],{"text":1841,"type":750},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":815,"content":1843},[1844],{"type":746,"content":1845},[1846],{"text":1847,"type":750},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":815,"content":1849},[1850],{"type":746,"content":1851},[1852],{"text":1853,"type":750},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":815,"content":1855},[1856],{"type":746,"content":1857},[1858],{"text":1859,"type":750},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":779,"attrs":1861,"content":1862},{"level":833},[1863],{"text":1864,"type":750},"Boxing Movements",{"type":746,"content":1866},[1867],{"text":1868,"type":750},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":812,"content":1870},[1871,1877],{"type":815,"content":1872},[1873],{"type":746,"content":1874},[1875],{"text":1876,"type":750},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":815,"content":1878},[1879],{"type":746,"content":1880},[1881],{"text":1882,"type":750},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":746,"content":1884},[1885],{"text":1886,"type":750},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":812,"content":1888},[1889,1903],{"type":815,"content":1890},[1891],{"type":746,"content":1892},[1893,1901],{"text":1894,"type":750,"marks":1895},"Shoulder Roll",[1896,1900],{"type":758,"attrs":1897},{"href":1898,"uuid":48,"anchor":48,"custom":1899,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1540},{"text":1902,"type":750}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":815,"content":1904},[1905],{"type":746,"content":1906},[1907],{"text":1908,"type":750},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":779,"attrs":1910,"content":1911},{"level":833},[1912],{"text":1913,"type":750},"Boxing Training",{"type":746,"content":1915},[1916],{"text":1917,"type":750},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1919,"attrs":1920,"content":1923},"ordered_list",{"order":1921},{"order":1922},1,[1924,1930,1936,1950,1964],{"type":815,"content":1925},[1926],{"type":746,"content":1927},[1928],{"text":1929,"type":750},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":815,"content":1931},[1932],{"type":746,"content":1933},[1934],{"text":1935,"type":750},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":815,"content":1937},[1938],{"type":746,"content":1939},[1940,1948],{"text":1941,"type":750,"marks":1942},"Mittwork",[1943,1947],{"type":758,"attrs":1944},{"href":1945,"uuid":48,"anchor":48,"custom":1946,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1540},{"text":1949,"type":750}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":815,"content":1951},[1952],{"type":746,"content":1953},[1954,1962],{"text":1955,"type":750,"marks":1956},"Sparring",[1957,1961],{"type":758,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"custom":1960,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1540},{"text":1963,"type":750}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":815,"content":1965},[1966],{"type":746,"content":1967},[1968,1976,1978,1984],{"text":1969,"type":750,"marks":1970},"Roadwork",[1971,1975],{"type":758,"attrs":1972},{"href":1973,"uuid":48,"anchor":48,"custom":1974,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1540},{"text":1977,"type":750}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1533,"type":750,"marks":1979},[1980,1983],{"type":758,"attrs":1981},{"href":1973,"uuid":48,"anchor":48,"custom":1982,"target":761,"linktype":13},{},{"type":1540},{"text":1985,"type":750}," to add to your boxer training.",{"type":779,"attrs":1987,"content":1988},{"level":833},[1989],{"text":1990,"type":750},"Heavy Bag Training",{"type":746,"content":1992},[1993],{"text":1994,"type":750},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":812,"content":1996},[1997,2003,2009],{"type":815,"content":1998},[1999],{"type":746,"content":2000},[2001],{"text":2002,"type":750},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":815,"content":2004},[2005],{"type":746,"content":2006},[2007],{"text":2008,"type":750},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":815,"content":2010},[2011],{"type":746,"content":2012},[2013],{"text":2014,"type":750},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":779,"attrs":2016,"content":2017},{"level":833},[2018],{"text":2019,"type":750},"Recovery",{"type":746,"content":2021},[2022,2024,2032],{"text":2023,"type":750},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2025,"type":750,"marks":2026},"interview with FightCamp Trainer Coach PJ",[2027,2031],{"type":758,"attrs":2028},{"href":2029,"uuid":48,"anchor":48,"custom":2030,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1540},{"text":2033,"type":750},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":746,"content":2035},[2036],{"text":2037,"type":750},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":779,"attrs":2039,"content":2040},{"level":781},[2041],{"text":2042,"type":750},"Talk and Train Like a Fighter",{"type":746,"content":2044},[2045,2046,2052],{"text":1443,"type":750},{"text":1445,"type":750,"marks":2047},[2048,2051],{"type":758,"attrs":2049},{"href":1449,"uuid":48,"anchor":48,"custom":2050,"target":761,"linktype":13},{},{"type":1540},{"text":1672,"type":750},{"type":746,"content":2054},[2055],{"text":1676,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2057,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2062,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2058,"component":118,"meta_info":2059,"meta_title":7,"block_image":2060,"cover_image":2061,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2066,"title":2067,"plugin":43,"description":2068},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2070,"alt":2071,"name":7,"focus":7,"title":2071,"filename":2072,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1473],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2083,"created_at":2084,"published_at":2085,"updated_at":2086,"id":2087,"uuid":2088,"content":2089,"slug":2308,"full_slug":2309,"sort_by_date":48,"position":2310,"tag_list":2311,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":2312,"first_published_at":2313,"release_id":48,"lang":60,"path":1476,"alternates":2314,"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":2090,"faqs":2091,"title":2083,"topic":2112,"author":1755,"content":2127,"category":2290,"schedule":2298,"component":1461,"meta_info":2299,"cover_image":2303,"description":2302,"contributors":2307},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2092,2096,2100,2104,2108],{"_uid":2093,"answer":2094,"question":2095,"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":2097,"answer":2098,"question":2099,"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":2101,"answer":2102,"question":2103,"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":2105,"answer":2106,"question":2107,"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":2109,"answer":2110,"question":2111,"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":2113,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2125,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2126,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2114,"component":39,"meta_info":2122,"block_image":2123,"cover_image":2124,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2115,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2120,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2121,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2116,"component":118,"meta_info":2117,"meta_title":7,"block_image":2118,"cover_image":2119,"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},[],[],{"type":743,"content":2128},[2129,2133,2137,2141,2154,2158,2162,2167,2179,2192,2197,2208,2212,2234,2239,2250,2263,2268,2272,2276,2286],{"type":746,"content":2130},[2131],{"text":2132,"type":750},"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":746,"content":2134},[2135],{"text":2136,"type":750},"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":779,"attrs":2138,"content":2139},{"level":781},[2140],{"text":2095,"type":750},{"type":746,"content":2142},[2143,2145,2152],{"text":2144,"type":750},"According to the ",{"text":2146,"type":750,"marks":2147},"Mayo Clinic",[2148],{"type":758,"attrs":2149},{"href":2150,"uuid":48,"anchor":48,"custom":2151,"target":761,"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":2153,"type":750},", 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":746,"content":2155},[2156],{"text":2157,"type":750},"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":746,"content":2159},[2160],{"text":2161,"type":750},"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":779,"attrs":2163,"content":2164},{"level":781},[2165],{"text":2166,"type":750},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":765,"attrs":2168},{"id":2169,"body":2170},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2171],{"url":2172,"_uid":2173,"image":2174,"component":848,"copyright_details":2178},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2175,"alt":2176,"name":7,"focus":48,"title":2176,"filename":2177,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":746,"content":2180},[2181,2183,2190],{"text":2182,"type":750},"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":2184,"type":750,"marks":2185},"burn more calories",[2186],{"type":758,"attrs":2187},{"href":2188,"uuid":48,"anchor":48,"custom":2189,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2191,"type":750}," even after you’re done working out.",{"type":779,"attrs":2193,"content":2194},{"level":781},[2195],{"text":2196,"type":750},"Kickboxing Is A Full Body Workout",{"type":765,"attrs":2198},{"id":2169,"body":2199},[2200],{"url":2201,"_uid":2202,"image":2203,"component":848,"copyright_details":2207},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2204,"alt":2205,"name":7,"focus":48,"title":2205,"filename":2206,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":746,"content":2209},[2210],{"text":2211,"type":750},"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":746,"content":2213},[2214,2216,2223,2225,2232],{"text":2215,"type":750},"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":2217,"type":750,"marks":2218},"all-level lower body workout",[2219],{"type":758,"attrs":2220},{"href":2221,"uuid":48,"anchor":48,"custom":2222,"target":761,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2224,"type":750}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2226,"type":750,"marks":2227},"upper body workout",[2228],{"type":758,"attrs":2229},{"href":2230,"uuid":48,"anchor":48,"custom":2231,"target":761,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2233,"type":750}," led by Flo Master.",{"type":779,"attrs":2235,"content":2236},{"level":781},[2237],{"text":2238,"type":750},"Boxing Can Be Low-Impact",{"type":765,"attrs":2240},{"id":2169,"body":2241},[2242],{"url":2243,"_uid":2244,"image":2245,"component":848,"copyright_details":2249},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2246,"alt":2247,"name":7,"focus":48,"title":2247,"filename":2248,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":746,"content":2251},[2252,2254,2261],{"text":2253,"type":750},"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":2255,"type":750,"marks":2256},"shadowboxing",[2257],{"type":758,"attrs":2258},{"href":2259,"uuid":48,"anchor":48,"custom":2260,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2262,"type":750}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":779,"attrs":2264,"content":2265},{"level":781},[2266],{"text":2267,"type":750},"Kick Boring Cardio To The Curb",{"type":746,"content":2269},[2270],{"text":2271,"type":750},"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":779,"attrs":2273,"content":2274},{"level":781},[2275],{"text":1439,"type":750},{"type":746,"content":2277},[2278,2279,2284],{"text":1443,"type":750},{"text":1445,"type":750,"marks":2280},[2281],{"type":758,"attrs":2282},{"href":1449,"uuid":48,"anchor":48,"custom":2283,"target":761,"linktype":13},{},{"text":2285,"type":750}," 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":746,"content":2287},[2288],{"text":2289,"type":750},"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":2291,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2296,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2297,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2292,"component":118,"meta_info":2293,"meta_title":7,"block_image":2294,"cover_image":2295,"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":2300,"title":2301,"plugin":43,"description":2302},"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":2304,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2306,"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,[1473],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2316,"created_at":2317,"published_at":2318,"updated_at":2319,"id":2320,"uuid":2321,"content":2322,"slug":2653,"full_slug":2654,"sort_by_date":48,"position":2655,"tag_list":2656,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":2657,"first_published_at":2658,"release_id":48,"lang":60,"path":1476,"alternates":2659,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2323,"faqs":2324,"title":2316,"topic":2337,"author":2352,"content":2353,"category":2634,"schedule":2642,"component":1461,"meta_info":2643,"cover_image":2647,"description":2651,"contributors":2652},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2325,2329,2333],{"_uid":2326,"answer":2327,"question":2328,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2330,"answer":2331,"question":2332,"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":2334,"answer":2335,"question":2336,"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":2338,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2350,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2351,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2339,"component":39,"meta_info":2347,"block_image":2348,"cover_image":2349,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2340,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2345,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2341,"component":118,"meta_info":2342,"meta_title":7,"block_image":2343,"cover_image":2344,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":743,"content":2354},[2355,2369,2373,2385,2390,2395,2423,2428,2455,2460,2482,2487,2509,2514,2536,2541,2568,2573,2589,2593,2617,2621,2631],{"type":746,"content":2356},[2357,2359,2367],{"text":2358,"type":750},"Post-workout ",{"text":2360,"type":750,"marks":2361},"stretches",[2362,2366],{"type":758,"attrs":2363},{"href":2364,"uuid":48,"anchor":48,"custom":2365,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1540},{"text":2368,"type":750}," 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":779,"attrs":2370,"content":2371},{"level":781},[2372],{"text":2328,"type":750},{"type":746,"content":2374},[2375,2383],{"text":2376,"type":750,"marks":2377},"Research",[2378,2382],{"type":758,"attrs":2379},{"href":2380,"uuid":48,"anchor":48,"custom":2381,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1540},{"text":2384,"type":750}," 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":779,"attrs":2386,"content":2387},{"level":781},[2388],{"text":2389,"type":750},"7 Stretches to Help You Recover Post-Workout",{"type":779,"attrs":2391,"content":2392},{"level":833},[2393],{"text":2394,"type":750},"Shoulder Flossing",{"type":1919,"attrs":2396,"content":2398},{"order":2397},{"order":1922},[2399,2405,2411,2417],{"type":815,"content":2400},[2401],{"type":746,"content":2402},[2403],{"text":2404,"type":750},"Start in a standing position.",{"type":815,"content":2406},[2407],{"type":746,"content":2408},[2409],{"text":2410,"type":750},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":815,"content":2412},[2413],{"type":746,"content":2414},[2415],{"text":2416,"type":750},"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":815,"content":2418},[2419],{"type":746,"content":2420},[2421],{"text":2422,"type":750},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":779,"attrs":2424,"content":2425},{"level":833},[2426],{"text":2427,"type":750},"World's Greatest Stretch ",{"type":1919,"attrs":2429,"content":2430},{"order":1922},[2431,2437,2443,2449],{"type":815,"content":2432},[2433],{"type":746,"content":2434},[2435],{"text":2436,"type":750},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":815,"content":2438},[2439],{"type":746,"content":2440},[2441],{"text":2442,"type":750},"Next to the left hand, raise the left hand to the sky. ",{"type":815,"content":2444},[2445],{"type":746,"content":2446},[2447],{"text":2448,"type":750},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":815,"content":2450},[2451],{"type":746,"content":2452},[2453],{"text":2454,"type":750},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":779,"attrs":2456,"content":2457},{"level":833},[2458],{"text":2459,"type":750},"Kneeling Quad/Hip Flexor Stretch",{"type":1919,"attrs":2461,"content":2463},{"order":2462},{"order":1922},[2464,2470,2476],{"type":815,"content":2465},[2466],{"type":746,"content":2467},[2468],{"text":2469,"type":750},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":815,"content":2471},[2472],{"type":746,"content":2473},[2474],{"text":2475,"type":750},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":815,"content":2477},[2478],{"type":746,"content":2479},[2480],{"text":2481,"type":750},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":779,"attrs":2483,"content":2484},{"level":833},[2485],{"text":2486,"type":750},"Cat/Cow",{"type":1919,"attrs":2488,"content":2490},{"order":2489},{"order":1922},[2491,2497,2503],{"type":815,"content":2492},[2493],{"type":746,"content":2494},[2495],{"text":2496,"type":750},"Start on all fours, neutral spine. ",{"type":815,"content":2498},[2499],{"type":746,"content":2500},[2501],{"text":2502,"type":750},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":815,"content":2504},[2505],{"type":746,"content":2506},[2507],{"text":2508,"type":750},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":779,"attrs":2510,"content":2511},{"level":833},[2512],{"text":2513,"type":750},"Thread the Needle",{"type":1919,"attrs":2515,"content":2517},{"order":2516},{"order":1922},[2518,2524,2530],{"type":815,"content":2519},[2520],{"type":746,"content":2521},[2522],{"text":2523,"type":750},"Start on all fours. ",{"type":815,"content":2525},[2526],{"type":746,"content":2527},[2528],{"text":2529,"type":750},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":815,"content":2531},[2532],{"type":746,"content":2533},[2534],{"text":2535,"type":750},"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":779,"attrs":2537,"content":2538},{"level":833},[2539],{"text":2540,"type":750},"Thread the Needle With a Twist ",{"type":1919,"attrs":2542,"content":2544},{"order":2543},{"order":1922},[2545,2550,2556,2562],{"type":815,"content":2546},[2547],{"type":746,"content":2548},[2549],{"text":2523,"type":750},{"type":815,"content":2551},[2552],{"type":746,"content":2553},[2554],{"text":2555,"type":750},"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":815,"content":2557},[2558],{"type":746,"content":2559},[2560],{"text":2561,"type":750},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":815,"content":2563},[2564],{"type":746,"content":2565},[2566],{"text":2567,"type":750},"Return to the starting position.",{"type":779,"attrs":2569,"content":2570},{"level":833},[2571],{"text":2572,"type":750},"Scorpion Stretch (Prone) ",{"type":1919,"attrs":2574,"content":2576},{"order":2575},{"order":1922},[2577,2583],{"type":815,"content":2578},[2579],{"type":746,"content":2580},[2581],{"text":2582,"type":750},"Begin lying down, arms out in T. ",{"type":815,"content":2584},[2585],{"type":746,"content":2586},[2587],{"text":2588,"type":750},"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":779,"attrs":2590,"content":2591},{"level":781},[2592],{"text":2336,"type":750},{"type":746,"content":2594},[2595,2597,2605,2607,2615],{"text":2596,"type":750},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2598,"type":750,"marks":2599},"range of motion improvements",[2600,2604],{"type":758,"attrs":2601},{"href":2602,"uuid":48,"anchor":48,"custom":2603,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1540},{"text":2606,"type":750},". 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":2608,"type":750,"marks":2609},"Studies",[2610,2614],{"type":758,"attrs":2611},{"href":2612,"uuid":48,"anchor":48,"custom":2613,"target":761,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1540},{"text":2616,"type":750}," 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":779,"attrs":2618,"content":2619},{"level":781},[2620],{"text":1439,"type":750},{"type":746,"content":2622},[2623,2624,2630],{"text":1443,"type":750},{"text":1445,"type":750,"marks":2625},[2626,2629],{"type":758,"attrs":2627},{"href":1449,"uuid":48,"anchor":48,"custom":2628,"target":761,"linktype":13},{},{"type":1540},{"text":1672,"type":750},{"type":746,"content":2632},[2633],{"text":2289,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2635,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2640,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2636,"component":118,"meta_info":2637,"meta_title":7,"block_image":2638,"cover_image":2639,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2644,"title":2645,"plugin":43,"description":2646},"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":2648,"alt":2649,"name":7,"focus":7,"title":2649,"filename":2650,"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,[1473],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2661,"created_at":2662,"published_at":2663,"updated_at":2664,"id":2665,"uuid":2666,"content":2667,"slug":2892,"full_slug":2893,"sort_by_date":48,"position":2894,"tag_list":2895,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":2896,"first_published_at":2897,"release_id":48,"lang":60,"path":1476,"alternates":2898,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2668,"faqs":2669,"title":2661,"topic":2678,"author":1755,"content":2693,"category":2873,"schedule":2881,"component":1461,"meta_info":2882,"cover_image":2886,"description":2890,"contributors":2891},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2670,2674],{"_uid":2671,"answer":2672,"question":2673,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2675,"answer":2676,"question":2677,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2679,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2691,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2680,"component":39,"meta_info":2688,"block_image":2689,"cover_image":2690,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2681,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2682,"component":118,"meta_info":2683,"meta_title":7,"block_image":2684,"cover_image":2685,"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":743,"content":2694},[2695,2700,2704,2709,2713,2718,2722,2748,2753,2757,2762,2766,2771,2775,2780,2793,2798,2811,2816,2820,2825,2829,2834,2838,2843,2847,2852,2856,2861],{"type":779,"attrs":2696,"content":2697},{"level":781},[2698],{"text":2699,"type":750},"Staying Safe While Exercising in the Cold",{"type":746,"content":2701},[2702],{"text":2703,"type":750},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":779,"attrs":2705,"content":2706},{"level":833},[2707],{"text":2708,"type":750},"Watch the Windchill",{"type":746,"content":2710},[2711],{"text":2712,"type":750},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":779,"attrs":2714,"content":2715},{"level":833},[2716],{"text":2717,"type":750},"Protect Your Extremities",{"type":746,"content":2719},[2720],{"text":2721,"type":750},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":812,"content":2723},[2724,2730,2736,2742],{"type":815,"content":2725},[2726],{"type":746,"content":2727},[2728],{"text":2729,"type":750},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":815,"content":2731},[2732],{"type":746,"content":2733},[2734],{"text":2735,"type":750},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":815,"content":2737},[2738],{"type":746,"content":2739},[2740],{"text":2741,"type":750},"Wear a hat or headband that covers your ears",{"type":815,"content":2743},[2744],{"type":746,"content":2745},[2746],{"text":2747,"type":750},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":779,"attrs":2749,"content":2750},{"level":833},[2751],{"text":2752,"type":750},"Wear Layers",{"type":746,"content":2754},[2755],{"text":2756,"type":750},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":779,"attrs":2758,"content":2759},{"level":833},[2760],{"text":2761,"type":750},"Don’t Forget Sunscreen",{"type":746,"content":2763},[2764],{"text":2765,"type":750},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":779,"attrs":2767,"content":2768},{"level":781},[2769],{"text":2770,"type":750},"Getting Motivated to Workout in the Cold ",{"type":746,"content":2772},[2773],{"text":2774,"type":750},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":779,"attrs":2776,"content":2777},{"level":833},[2778],{"text":2779,"type":750},"Invest in New Activewear",{"type":746,"content":2781},[2782,2784,2791],{"text":2783,"type":750},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2785,"type":750,"marks":2786},"new workout gear",[2787],{"type":758,"attrs":2788},{"href":2789,"uuid":48,"anchor":48,"custom":2790,"target":761,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2792,"type":750}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":779,"attrs":2794,"content":2795},{"level":833},[2796],{"text":2797,"type":750},"Find a Workout Buddy",{"type":746,"content":2799},[2800,2802,2809],{"text":2801,"type":750},"Accountability! Accountability! Accountability! Finding a ",{"text":2803,"type":750,"marks":2804},"workout buddy",[2805],{"type":758,"attrs":2806},{"href":2807,"uuid":48,"anchor":48,"custom":2808,"target":761,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2810,"type":750}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":779,"attrs":2812,"content":2813},{"level":833},[2814],{"text":2815,"type":750},"Benefits of Working Out in the Cold",{"type":746,"content":2817},[2818],{"text":2819,"type":750},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":779,"attrs":2821,"content":2822},{"level":833},[2823],{"text":2824,"type":750},"Combat Seasonal Affective Disorder",{"type":746,"content":2826},[2827],{"text":2828,"type":750},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":779,"attrs":2830,"content":2831},{"level":833},[2832],{"text":2833,"type":750},"Boost Your Immune System",{"type":746,"content":2835},[2836],{"text":2837,"type":750},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":779,"attrs":2839,"content":2840},{"level":833},[2841],{"text":2842,"type":750},"Diverse Training Options",{"type":746,"content":2844},[2845],{"text":2846,"type":750},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":779,"attrs":2848,"content":2849},{"level":833},[2850],{"text":2851,"type":750},"Burn More Calories",{"type":746,"content":2853},[2854],{"text":2855,"type":750},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":779,"attrs":2857,"content":2858},{"level":781},[2859],{"text":2860,"type":750},"Train Like a Fighter in the Cold",{"type":746,"content":2862},[2863,2865,2871],{"text":2864,"type":750},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1445,"type":750,"marks":2866},[2867,2870],{"type":758,"attrs":2868},{"href":1449,"uuid":48,"anchor":48,"custom":2869,"target":761,"linktype":13},{},{"type":1540},{"text":2872,"type":750}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2874,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2879,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2880,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2875,"component":118,"meta_info":2876,"meta_title":7,"block_image":2877,"cover_image":2878,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2883,"title":2884,"plugin":43,"description":2885},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2887,"alt":2888,"name":7,"focus":7,"title":2888,"filename":2889,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1473],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2900,"created_at":2901,"published_at":2902,"updated_at":2903,"id":2904,"uuid":2905,"content":2906,"slug":3121,"full_slug":3122,"sort_by_date":48,"position":3123,"tag_list":3124,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":3125,"first_published_at":3126,"release_id":48,"lang":60,"path":1476,"alternates":3127,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2907,"faqs":2908,"title":2900,"topic":2925,"author":2940,"content":2941,"category":3105,"schedule":3113,"component":1461,"meta_info":3114,"cover_image":3117,"description":3116,"contributors":3120},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2909,2913,2917,2921],{"_uid":2910,"answer":2911,"question":2912,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2914,"answer":2915,"question":2916,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2918,"answer":2919,"question":2920,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2922,"answer":2923,"question":2924,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2926,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2938,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2939,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2927,"component":39,"meta_info":2935,"block_image":2936,"cover_image":2937,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2928,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2933,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2929,"component":118,"meta_info":2930,"meta_title":7,"block_image":2931,"cover_image":2932,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":743,"content":2942},[2943,2956,2968,2973,2977,2987,2991,2996,3000,3004,3011,3021,3034,3039,3050,3053,3063,3064,3069,3082,3093,3102],{"type":746,"content":2944},[2945,2947,2954],{"text":2946,"type":750},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2948,"type":750,"marks":2949},"Aaron Swenson",[2950],{"type":758,"attrs":2951},{"href":2952,"uuid":48,"anchor":48,"custom":2953,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2955,"type":750}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":765,"attrs":2957},{"id":2958,"body":2959},"0a18151c-90cf-40c6-926a-b258a15847a9",[2960],{"_uid":2961,"link":2962,"image":2964,"title":2966,"component":777},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2963,"linktype":13,"fieldtype":14,"cached_url":2963},"https://youtu.be/oMc52QTWo1A",{"id":2965,"alt":2966,"name":7,"focus":48,"title":2966,"filename":2967,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":779,"attrs":2969,"content":2970},{"level":781},[2971],{"text":2972,"type":750},"The Rebellious Age",{"type":746,"content":2974},[2975],{"text":2976,"type":750},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":765,"attrs":2978},{"id":2958,"body":2979},[2980],{"url":2981,"_uid":2982,"image":2983,"component":848,"copyright_details":2986},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2984,"alt":2948,"name":7,"focus":48,"title":2948,"filename":2985,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":746,"content":2988},[2989],{"text":2990,"type":750},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":779,"attrs":2992,"content":2993},{"level":781},[2994],{"text":2995,"type":750},"It’s Time To Spar",{"type":746,"content":2997},[2998],{"text":2999,"type":750},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":746,"content":3001},[3002],{"text":3003,"type":750},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":779,"attrs":3005,"content":3006},{"level":781},[3007,3009],{"text":3008,"type":750},"Humbling Experience and A New Life Path",{"type":3010},"hard_break",{"type":765,"attrs":3012},{"id":2958,"body":3013},[3014],{"url":3015,"_uid":3016,"image":3017,"component":848,"copyright_details":3020},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":3018,"alt":2948,"name":7,"focus":48,"title":2948,"filename":3019,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":746,"content":3022},[3023,3025,3032],{"text":3024,"type":750},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":3026,"type":750,"marks":3027},"body shot",[3028],{"type":758,"attrs":3029},{"href":3030,"uuid":48,"anchor":48,"custom":3031,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":3033,"type":750}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":779,"attrs":3035,"content":3036},{"level":781},[3037,3038],{"text":2924,"type":750},{"type":3010},{"type":765,"attrs":3040},{"id":2958,"body":3041},[3042],{"url":3043,"_uid":3044,"image":3045,"component":848,"copyright_details":3049},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":3046,"alt":3047,"name":7,"focus":48,"title":3047,"filename":3048,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":746,"content":3051},[3052],{"text":2923,"type":750},{"type":765,"attrs":3054},{"id":3055,"body":3056},"ce079800-7842-415f-8625-1c76bcc86c9f",[3057],{"_uid":3058,"text":3059,"image":3060,"author":3061,"component":3062},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":746},{"type":779,"attrs":3065,"content":3066},{"level":781},[3067],{"text":3068,"type":750},"Inspirational FightCamp Trainers",{"type":746,"content":3070},[3071,3073,3080],{"text":3072,"type":750},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":3074,"type":750,"marks":3075},"FightCamp Trainers",[3076],{"type":758,"attrs":3077},{"href":3078,"uuid":48,"anchor":48,"custom":3079,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":3081,"type":750}," have you covered.",{"type":765,"attrs":3083},{"id":2958,"body":3084},[3085],{"url":3086,"_uid":3087,"image":3088,"component":848,"copyright_details":3092},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":3089,"alt":3090,"name":7,"focus":48,"title":3090,"filename":3091,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":746,"content":3094},[3095,3096,3101],{"text":1443,"type":750},{"text":1445,"type":750,"marks":3097},[3098],{"type":758,"attrs":3099},{"href":1449,"uuid":48,"anchor":48,"custom":3100,"target":761,"linktype":13},{},{"text":2285,"type":750},{"type":746,"content":3103},[3104],{"text":1676,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3106,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3111,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3112,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3107,"component":118,"meta_info":3108,"meta_title":7,"block_image":3109,"cover_image":3110,"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},[],[],"2023-01-19 00:00",{"_uid":3115,"title":2900,"plugin":43,"description":3116},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":3118,"alt":2900,"name":7,"focus":48,"title":2900,"filename":3119,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1473],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1461,"created_at":3129,"published_at":3130,"updated_at":3131,"id":3132,"uuid":3133,"content":3134,"slug":1461,"full_slug":3155,"sort_by_date":48,"position":446,"tag_list":3156,"is_startpage":9,"parent_id":3157,"meta_data":48,"group_id":3158,"first_published_at":3159,"release_id":48,"lang":60,"path":7,"alternates":3160,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3135,"component":3136,"meta_info":3137,"custom_content_list":3139},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3138,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3140,3145,3150],{"_uid":3141,"label":3142,"value":3143,"dev_id":3144,"component":750},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3146,"label":3147,"value":3148,"dev_id":3149,"component":750},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3151,"label":3152,"value":3153,"dev_id":3154,"component":750},"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",[],1785892833163]