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In this quick workout, you will burn many calories to help decrease your overall body fat, and you will strengthen your core muscles that help keep your back healthy and pain-free (so you can play with your kiddos). All you need for this workout is a timer, water, and a towel.","What is a dad bod workout?",{"_uid":676,"answer":677,"question":678,"component":670},"87e83934-3b4a-4b97-80d3-66ca4b9aa840","This is a descending pyramid workout that you will do for time. Do 10 repetitions of each exercise (for lunges do 10 on each leg). To create the descending pyramid, after completing the 10 reps, you will go back to start and do 9 repetitions of each exercise, then 8, then 7...working your way down to one repetition of each exercise. Take breaks as needed. Note your time and try to beat it the next time you do this workout. Here are the movements: Squats, Push-ups, Reverse lunges, Burpees, Sit-ups","Coach PJ's Dad Bod Workout",{"_uid":680,"answer":681,"question":682,"component":670},"266f9a57-64f9-43e9-9db3-7988d35cb24a","Stand with your feet hip-width distance apart. Bend your knees and lower your body as if you are sitting down in a chair. Straighten your legs and return to a standing position. Repeat","How do I do a squat?",{"_uid":684,"answer":685,"question":686,"component":670},"9c37b26e-44a4-482c-bdaa-1ee7c0e5675b","Start in a high plank position. Lower your chest down towards the floor with your elbows out wide. Press your chest back up to a high plank position. Repeat","How do I do a push-up?",{"_uid":688,"answer":689,"question":690,"component":670},"4e870f7b-dbce-4ca5-a722-e906ac36854e","Stand upright, with your hands on your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh is parallel to the floor, with your right knee positioned directly over your ankle. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs, and step back with your right leg","How do I do reverse lunges?",{"_uid":692,"answer":693,"question":694,"component":670},"ef36ac0f-8312-45dd-af33-9e2d7523e02f","Start standing up. Jump down into a high plank position. Lower your chest all the way down to the floor, doing a push-up. Explode back up to a standing position. Repeat","How do I do burpees?",{"_uid":696,"answer":697,"question":698,"component":670},"8c750c7b-5ccf-4281-bc02-c96fdc3aaa03","Lay on the ground with your knees bent and your feet flat. Interlace your fingers back behind your head. Curl your head, neck, and chest off the floor slowly and lower back down to the ground. Repeat","How do I do sit-ups?",{"_uid":700,"answer":701,"question":702,"component":670},"bf0a0e68-a50a-4d19-b6d9-0903895ef3de","The best way you can be a good dad is to set a good example for your kids. Here are 5 tips from Coach PJ: 1. Maintain a healthy nutrition and exercise routine. 2. Make sleep a priority. 3. Spend quality time with your family. 4. Be a positive example for your kids. 5. Prioritize mental health. See the strength in your vulnerability. Know that it is okay to be “not okay.” Find balance in all of the areas of your life that are important to you.","What are Coach PJ's 5 Tips for Living a Healthy Dad Life?",{"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":737,"full_slug":738,"sort_by_date":48,"position":446,"tag_list":739,"is_startpage":9,"parent_id":740,"meta_data":48,"group_id":741,"first_published_at":742,"release_id":48,"lang":60,"path":48,"alternates":743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":733,"social_link_twitter":734,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":735,"social_link_linkedin":7,"social_link_instagram":736,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":745,"content":746},"doc",[747,753,757,761,768,772,784,789,817,822,847,852,884,889,920,925,950,954,959,996,1016,1020,1024,1056,1088,1100,1106],{"type":748,"content":749},"paragraph",[750],{"text":751,"type":752},"With Father’s Day just around the corner and Will Smith’s declaration that his #DadBod needs to go, I think it’s the perfect time to weigh in with “Coach PJ’s Dad Bod Workout” and his top five tips for living a healthy dad life.","text",{"type":748,"content":754},[755],{"text":756,"type":752},"When Will showed off his Dad Bod, what everyone took notice of was his belly. A protruding belly is a hallmark of a proud Dad Bod. While I don’t believe in exercising for a certain look, carrying around excess weight in the midsection is a precursor for heart disease and back injuries. In this quick workout, you will burn many calories to help decrease your overall body fat, and you will strengthen your core muscles that help keep your back healthy and pain-free (so you can play with your kiddos).",{"type":748,"content":758},[759],{"text":760,"type":752},"All you need for this workout is a timer, water, and a towel.",{"type":762,"attrs":763,"content":765},"heading",{"level":764},2,[766],{"text":767,"type":752},"Coach PJ’s Dad Bod Workout",{"type":748,"content":769},[770],{"text":771,"type":752},"This is a reverse pyramid workout that you will do for time. Do 10 repetitions of each exercise (for lunges do 10 on each leg). To create the reverse pyramid, after completing the 10 reps, you will go back to start and do 9 repetitions of each exercise, then 8, then 7...working your way down to one repetition of each exercise. Take breaks as needed. Note your time and try to beat it the next time you do this workout.",{"type":773,"attrs":774},"blok",{"id":775,"body":776},"34b79eab-ffc6-4333-b910-e74cf286dc2b",[777],{"_uid":778,"image":779,"component":783},"i-ab789e12-882e-4f1b-8c5f-8b407585e91a",{"id":780,"alt":781,"name":7,"focus":48,"title":781,"filename":782,"copyright":7,"fieldtype":50},3408642,"Coach PJ’s #DadBod Workout Exercises","https://a.storyblok.com/f/115220/1100x1100/d34bae20bd/coach-pj-s-dadbod-workout-exercises.jpeg","content_image",{"type":762,"attrs":785,"content":786},{"level":764},[787],{"text":788,"type":752},"Squats",{"type":790,"content":791},"bullet_list",[792,799,805,811],{"type":793,"content":794},"list_item",[795],{"type":748,"content":796},[797],{"text":798,"type":752},"Stand with your feet hip-width distance apart",{"type":793,"content":800},[801],{"type":748,"content":802},[803],{"text":804,"type":752},"Bend your knees and lower your body as if you are sitting down in a chair",{"type":793,"content":806},[807],{"type":748,"content":808},[809],{"text":810,"type":752},"Straighten your legs and return to a standing position",{"type":793,"content":812},[813],{"type":748,"content":814},[815],{"text":816,"type":752},"Repeat",{"type":762,"attrs":818,"content":819},{"level":764},[820],{"text":821,"type":752},"Push-Ups",{"type":790,"content":823},[824,830,836,842],{"type":793,"content":825},[826],{"type":748,"content":827},[828],{"text":829,"type":752},"Start in a high plank position",{"type":793,"content":831},[832],{"type":748,"content":833},[834],{"text":835,"type":752},"Lower your chest down towards the floor with your elbows out wide",{"type":793,"content":837},[838],{"type":748,"content":839},[840],{"text":841,"type":752},"Press your chest back up to a high plank position",{"type":793,"content":843},[844],{"type":748,"content":845},[846],{"text":816,"type":752},{"type":762,"attrs":848,"content":849},{"level":764},[850],{"text":851,"type":752},"Reverse Lunges",{"type":790,"content":853},[854,860,866,872,878],{"type":793,"content":855},[856],{"type":748,"content":857},[858],{"text":859,"type":752},"Stand upright, with your hands on your hips",{"type":793,"content":861},[862],{"type":748,"content":863},[864],{"text":865,"type":752},"Take a large step backward with your left foot",{"type":793,"content":867},[868],{"type":748,"content":869},[870],{"text":871,"type":752},"Lower your hips so that your right thigh is parallel to the floor, with your right knee positioned directly over your ankle",{"type":793,"content":873},[874],{"type":748,"content":875},[876],{"text":877,"type":752},"Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep",{"type":793,"content":879},[880],{"type":748,"content":881},[882],{"text":883,"type":752},"Alternate legs, and step back with your right leg",{"type":762,"attrs":885,"content":886},{"level":764},[887],{"text":888,"type":752},"Burpees",{"type":790,"content":890},[891,897,903,909,915],{"type":793,"content":892},[893],{"type":748,"content":894},[895],{"text":896,"type":752},"Start standing up",{"type":793,"content":898},[899],{"type":748,"content":900},[901],{"text":902,"type":752},"Jump down into a high plank position",{"type":793,"content":904},[905],{"type":748,"content":906},[907],{"text":908,"type":752},"Lower your chest all the way down to the floor, doing a push-up",{"type":793,"content":910},[911],{"type":748,"content":912},[913],{"text":914,"type":752},"Explode back up to a standing position",{"type":793,"content":916},[917],{"type":748,"content":918},[919],{"text":816,"type":752},{"type":762,"attrs":921,"content":922},{"level":764},[923],{"text":924,"type":752},"Sit-Ups",{"type":790,"content":926},[927,933,939,945],{"type":793,"content":928},[929],{"type":748,"content":930},[931],{"text":932,"type":752},"Lay on the ground with your knees bent and your feet flat",{"type":793,"content":934},[935],{"type":748,"content":936},[937],{"text":938,"type":752},"Interlace your fingers back behind your head",{"type":793,"content":940},[941],{"type":748,"content":942},[943],{"text":944,"type":752},"Curl your head, neck, and chest off the floor slowly and lower back down to the ground",{"type":793,"content":946},[947],{"type":748,"content":948},[949],{"text":816,"type":752},{"type":748,"content":951},[952],{"text":953,"type":752},"Now that you have the workout down, let’s talk about my top five (5) tips for living a healthy Dad Life. Remember, it’s not about how good you look. It’s about how well you “Dad”.",{"type":762,"attrs":955,"content":956},{"level":764},[957],{"text":958,"type":752},"Top 5 Tips For Living a Healthy Dad Life:",{"type":748,"content":960},[961,963,969,977,982,984,988,994],{"text":962,"type":752},"1. Maintain a ",{"text":964,"type":752,"marks":965}," ",[966],{"type":967,"attrs":968},"styled",{"class":7},{"text":970,"type":752,"marks":971},"healthy nutrition",[972],{"type":973,"attrs":974},"link",{"href":975,"uuid":48,"anchor":48,"target":976,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/shanie-smash-s-top-5-pre-workout-snacks","_blank",{"text":978,"type":752,"marks":979},"  ",[980],{"type":967,"attrs":981},{"class":7},{"text":983,"type":752},"and ",{"text":964,"type":752,"marks":985},[986],{"type":967,"attrs":987},{"class":7},{"text":989,"type":752,"marks":990},"exercise routine",[991],{"type":973,"attrs":992},{"href":993,"uuid":48,"anchor":48,"target":976,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":995,"type":752},".",{"type":748,"content":997},[998,1000,1004,1010,1014],{"text":999,"type":752},"2. Make ",{"text":964,"type":752,"marks":1001},[1002],{"type":967,"attrs":1003},{"class":7},{"text":1005,"type":752,"marks":1006},"sleep",[1007],{"type":973,"attrs":1008},{"href":1009,"uuid":48,"anchor":48,"target":976,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-you-need-to-know-about-rest-days-q-a-with-coach-pj",{"text":978,"type":752,"marks":1011},[1012],{"type":967,"attrs":1013},{"class":7},{"text":1015,"type":752},"a priority.",{"type":748,"content":1017},[1018],{"text":1019,"type":752},"3. Spend quality time with your family.",{"type":748,"content":1021},[1022],{"text":1023,"type":752},"4. Be a positive example for your kids.",{"type":748,"content":1025},[1026,1028,1032,1038,1040,1044,1050,1054],{"text":1027,"type":752},"5. Prioritize ",{"text":964,"type":752,"marks":1029},[1030],{"type":967,"attrs":1031},{"class":7},{"text":1033,"type":752,"marks":1034},"mental health",[1035],{"type":973,"attrs":1036},{"href":1037,"uuid":48,"anchor":48,"target":976,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{"text":1039,"type":752},". See the strength in your vulnerability. Know that it is okay to be “not okay.” Find ",{"text":964,"type":752,"marks":1041},[1042],{"type":967,"attrs":1043},{"class":7},{"text":1045,"type":752,"marks":1046},"balance",[1047],{"type":973,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":976,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{"text":978,"type":752,"marks":1051},[1052],{"type":967,"attrs":1053},{"class":7},{"text":1055,"type":752},"in all of the areas of your life that are important to you.",{"type":748,"content":1057},[1058,1060,1064,1070,1074,1076,1080,1086],{"text":1059,"type":752},"I know that between the workout and the list of tips, it’s a tall order! Being a dad comes with great responsibility. We owe it to our kids to show up as our best selves. Making our health and wellness, both ",{"text":964,"type":752,"marks":1061},[1062],{"type":967,"attrs":1063},{"class":7},{"text":1065,"type":752,"marks":1066},"mental",[1067],{"type":973,"attrs":1068},{"href":1069,"uuid":48,"anchor":48,"target":976,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":978,"type":752,"marks":1071},[1072],{"type":967,"attrs":1073},{"class":7},{"text":1075,"type":752},"and physical, an important part of our day makes an impact on our ",{"text":964,"type":752,"marks":1077},[1078],{"type":967,"attrs":1079},{"class":7},{"text":1081,"type":752,"marks":1082},"families",[1083],{"type":973,"attrs":1084},{"href":1085,"uuid":48,"anchor":48,"target":976,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"text":1087,"type":752},". Even though on Father’s Day you might get a tie or a mug from your kids, the gift of a healthy dad is the best gift that you can give them on the other 364 days of the year.",{"type":748,"content":1089},[1090,1092,1098],{"text":1091,"type":752},"Are you ready to ditch your dad bod and train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1093,"type":752,"marks":1094},"FightCamp App",[1095],{"type":973,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"target":976,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1099,"type":752}," and train with real fighters from the comfort of your own home.",{"type":762,"attrs":1101,"content":1103},{"level":1102},3,[1104],{"text":1105,"type":752},"Related Articles",{"type":748,"content":1107},[1108,1113,1115,1121,1122,1127,1128,1134,1135],{"text":1109,"type":752,"marks":1110},"What You Need To Know About Rest Days: Q+A With Coach PJ",[1111],{"type":973,"attrs":1112},{"href":1009,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1114},"hard_break",{"text":1116,"type":752,"marks":1117},"QUICK 15-Minute Summer Workout Routine",[1118],{"type":973,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1114},{"text":1123,"type":752,"marks":1124},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1125],{"type":973,"attrs":1126},{"href":1085,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1114},{"text":1129,"type":752,"marks":1130},"Men's At-Home Workout Routine To Get Ripped This Summer",[1131],{"type":973,"attrs":1132},{"href":1133,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/men-s-at-home-workout-routine-to-get-ripped-this-summer",{"type":1114},{"text":1136,"type":752,"marks":1137},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1138],{"type":973,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1142,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1147,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1143,"component":118,"meta_info":1144,"meta_title":7,"block_image":1145,"cover_image":1146,"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},[],[],"2021-06-14 00:00","article",{"_uid":1152,"title":657,"plugin":43,"description":1153},"453f4aaf-aade-49ab-b7a5-020d71befb02","Will Smith isn’t the only one ready to ditch the Dad Bod this Father’s Day. FightCamp’s Coach PJ shares his #DadBod Workout & tips for staying in shape as a dad",{"id":1155,"alt":657,"name":7,"focus":48,"title":657,"filename":1156,"copyright":7,"fieldtype":50},3408592,"https://a.storyblok.com/f/115220/2400x990/b91236e554/coach-pj-s-dadbod-workout.jpeg",[],[],"coach-pj-s-dadbod-workout","blogs/coach-pj-s-dadbod-workout",-1330,[],60887917,"6e29dbde-38df-488d-84c8-a453d82d5aef","2021-06-14T11:30:00.000Z",[],["Reactive",1168],[1169,1410,1700,1874,2112,2353],{"name":1170,"created_at":1171,"published_at":1172,"updated_at":1173,"id":1174,"uuid":1175,"content":1176,"slug":1401,"full_slug":1402,"sort_by_date":48,"position":1403,"tag_list":1404,"is_startpage":9,"parent_id":1163,"meta_data":48,"group_id":1406,"first_published_at":1407,"release_id":48,"lang":60,"path":1408,"alternates":1409,"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":1177,"faqs":1178,"title":1170,"topic":1199,"author":1214,"content":1215,"category":1383,"schedule":1391,"component":1150,"meta_info":1392,"cover_image":1396,"description":1395,"contributors":1400},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1179,1183,1187,1191,1195],{"_uid":1180,"answer":1181,"question":1182,"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":1184,"answer":1185,"question":1186,"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":1188,"answer":1189,"question":1190,"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":1192,"answer":1193,"question":1194,"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":1196,"answer":1197,"question":1198,"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":1200,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1212,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1213,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1201,"component":39,"meta_info":1209,"block_image":1210,"cover_image":1211,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1202,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1207,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1208,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1203,"component":118,"meta_info":1204,"meta_title":7,"block_image":1205,"cover_image":1206,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":745,"content":1216},[1217,1221,1225,1229,1242,1246,1250,1255,1268,1281,1286,1297,1301,1323,1328,1339,1352,1357,1361,1366,1379],{"type":748,"content":1218},[1219],{"text":1220,"type":752},"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":748,"content":1222},[1223],{"text":1224,"type":752},"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":762,"attrs":1226,"content":1227},{"level":764},[1228],{"text":1182,"type":752},{"type":748,"content":1230},[1231,1233,1240],{"text":1232,"type":752},"According to the ",{"text":1234,"type":752,"marks":1235},"Mayo Clinic",[1236],{"type":973,"attrs":1237},{"href":1238,"uuid":48,"anchor":48,"custom":1239,"target":976,"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":1241,"type":752},", 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":748,"content":1243},[1244],{"text":1245,"type":752},"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":748,"content":1247},[1248],{"text":1249,"type":752},"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":762,"attrs":1251,"content":1252},{"level":764},[1253],{"text":1254,"type":752},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":773,"attrs":1256},{"id":1257,"body":1258},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1259],{"url":1260,"_uid":1262,"image":1263,"component":783,"copyright_details":1267},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1264,"alt":1265,"name":7,"focus":48,"title":1265,"filename":1266,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":748,"content":1269},[1270,1272,1279],{"text":1271,"type":752},"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":1273,"type":752,"marks":1274},"burn more calories",[1275],{"type":973,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"custom":1278,"target":976,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1280,"type":752}," even after you’re done working out.",{"type":762,"attrs":1282,"content":1283},{"level":764},[1284],{"text":1285,"type":752},"Kickboxing Is A Full Body Workout",{"type":773,"attrs":1287},{"id":1257,"body":1288},[1289],{"url":1290,"_uid":1291,"image":1292,"component":783,"copyright_details":1296},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1293,"alt":1294,"name":7,"focus":48,"title":1294,"filename":1295,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":748,"content":1298},[1299],{"text":1300,"type":752},"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":748,"content":1302},[1303,1305,1312,1314,1321],{"text":1304,"type":752},"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":1306,"type":752,"marks":1307},"all-level lower body workout",[1308],{"type":973,"attrs":1309},{"href":1310,"uuid":48,"anchor":48,"custom":1311,"target":976,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1313,"type":752}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1315,"type":752,"marks":1316},"upper body workout",[1317],{"type":973,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"custom":1320,"target":976,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1322,"type":752}," led by Flo Master.",{"type":762,"attrs":1324,"content":1325},{"level":764},[1326],{"text":1327,"type":752},"Boxing Can Be Low-Impact",{"type":773,"attrs":1329},{"id":1257,"body":1330},[1331],{"url":1332,"_uid":1333,"image":1334,"component":783,"copyright_details":1338},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1335,"alt":1336,"name":7,"focus":48,"title":1336,"filename":1337,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":748,"content":1340},[1341,1343,1350],{"text":1342,"type":752},"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":1344,"type":752,"marks":1345},"shadowboxing",[1346],{"type":973,"attrs":1347},{"href":1348,"uuid":48,"anchor":48,"custom":1349,"target":976,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1351,"type":752}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":762,"attrs":1353,"content":1354},{"level":764},[1355],{"text":1356,"type":752},"Kick Boring Cardio To The Curb",{"type":748,"content":1358},[1359],{"text":1360,"type":752},"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":762,"attrs":1362,"content":1363},{"level":764},[1364],{"text":1365,"type":752},"Train Like a Fighter",{"type":748,"content":1367},[1368,1370,1377],{"text":1369,"type":752},"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":1371,"type":752,"marks":1372},"FightCamp",[1373],{"type":973,"attrs":1374},{"href":1375,"uuid":48,"anchor":48,"custom":1376,"target":976,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1378,"type":752}," 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":748,"content":1380},[1381],{"text":1382,"type":752},"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":1384,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1389,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1390,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1385,"component":118,"meta_info":1386,"meta_title":7,"block_image":1387,"cover_image":1388,"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":1393,"title":1394,"plugin":43,"description":1395},"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":1397,"alt":1398,"name":7,"focus":48,"title":1398,"filename":1399,"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,[1405],"featured","bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z","training/{{story.slug}}",[],{"name":1411,"created_at":1412,"published_at":1413,"updated_at":1414,"id":1415,"uuid":1416,"content":1417,"slug":1693,"full_slug":1694,"sort_by_date":48,"position":1695,"tag_list":1696,"is_startpage":9,"parent_id":1163,"meta_data":48,"group_id":1697,"first_published_at":1698,"release_id":48,"lang":60,"path":1408,"alternates":1699,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1418,"faqs":1419,"title":1432,"topic":1433,"author":1448,"content":1449,"category":1674,"schedule":1682,"component":1150,"meta_info":1683,"cover_image":1687,"description":1691,"contributors":1692},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1420,1424,1428],{"_uid":1421,"answer":1422,"question":1423,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1425,"answer":1426,"question":1427,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1429,"answer":1430,"question":1431,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1434,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1446,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1435,"component":39,"meta_info":1443,"block_image":1444,"cover_image":1445,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1436,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1441,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1437,"component":118,"meta_info":1438,"meta_title":7,"block_image":1439,"cover_image":1440,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":745,"content":1450},[1451,1455,1460,1472,1487,1492,1512,1516,1521,1538,1542,1562,1566,1571,1586,1590,1595,1619,1624,1638,1642,1656,1660,1670],{"type":748,"content":1452},[1453],{"text":1454,"type":752},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":762,"attrs":1456,"content":1457},{"level":764},[1458],{"text":1459,"type":752},"Floyd “Money” Mayweather Jr.",{"type":773,"attrs":1461},{"id":1462,"body":1463},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1464],{"url":1465,"_uid":1466,"image":1467,"component":783,"copyright_details":1471},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1468,"alt":1469,"name":7,"focus":7,"title":1469,"filename":1470,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":748,"content":1473},[1474,1476,1485],{"text":1475,"type":752},"Regarded as the best technical boxer of this age, ",{"text":1477,"type":752,"marks":1478},"Floyd Mayweather Jr.",[1479,1483],{"type":973,"attrs":1480},{"href":1481,"uuid":48,"anchor":48,"custom":1482,"target":976,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1484},"underline",{"text":1486,"type":752}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":762,"attrs":1488,"content":1489},{"level":1102},[1490],{"text":1491,"type":752},"The Philly Shell",{"type":790,"content":1493},[1494,1500,1506],{"type":793,"content":1495},[1496],{"type":748,"content":1497},[1498],{"text":1499,"type":752},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":793,"content":1501},[1502],{"type":748,"content":1503},[1504],{"text":1505,"type":752},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":793,"content":1507},[1508],{"type":748,"content":1509},[1510],{"text":1511,"type":752},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":748,"content":1513},[1514],{"text":1515,"type":752},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":762,"attrs":1517,"content":1518},{"level":764},[1519],{"text":1520,"type":752},"Pernell “Sweet Pea” Whitaker",{"type":773,"attrs":1522},{"id":1462,"body":1523},[1524],{"url":1525,"_uid":1526,"image":1527,"component":783,"copyright_details":1531},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1528,"alt":1529,"name":7,"focus":7,"title":1529,"filename":1530,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1532],{"_uid":1533,"link":1534,"title":1536,"component":1537},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1535,"target":976,"linktype":13,"fieldtype":14,"cached_url":1535},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":748,"content":1539},[1540],{"text":1541,"type":752},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":790,"content":1543},[1544,1550,1556],{"type":793,"content":1545},[1546],{"type":748,"content":1547},[1548],{"text":1549,"type":752},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":793,"content":1551},[1552],{"type":748,"content":1553},[1554],{"text":1555,"type":752},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":793,"content":1557},[1558],{"type":748,"content":1559},[1560],{"text":1561,"type":752},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":748,"content":1563},[1564],{"text":1565,"type":752},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":762,"attrs":1567,"content":1568},{"level":764},[1569],{"text":1570,"type":752},"Muhammad Ali",{"type":773,"attrs":1572},{"id":1462,"body":1573},[1574],{"url":1575,"_uid":1576,"image":1577,"component":783,"copyright_details":1580},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1578,"alt":1469,"name":7,"focus":7,"title":1469,"filename":1579,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1581],{"_uid":1582,"link":1583,"title":1585,"component":1537},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1584,"target":976,"linktype":13,"fieldtype":14,"cached_url":1584},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":748,"content":1587},[1588],{"text":1589,"type":752},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":762,"attrs":1591,"content":1592},{"level":1102},[1593],{"text":1594,"type":752},"The Ali Shuffle",{"type":790,"content":1596},[1597,1613],{"type":793,"content":1598},[1599],{"type":748,"content":1600},[1601,1603,1611],{"text":1602,"type":752},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1604,"type":752,"marks":1605},"To do the Ali Shuffle",[1606,1610],{"type":973,"attrs":1607},{"href":1608,"uuid":48,"anchor":48,"custom":1609,"target":976,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1484},{"text":1612,"type":752},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":793,"content":1614},[1615],{"type":748,"content":1616},[1617],{"text":1618,"type":752},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":762,"attrs":1620,"content":1621},{"level":1102},[1622],{"text":1623,"type":752},"The Rope a Dope",{"type":790,"content":1625},[1626,1632],{"type":793,"content":1627},[1628],{"type":748,"content":1629},[1630],{"text":1631,"type":752},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":793,"content":1633},[1634],{"type":748,"content":1635},[1636],{"text":1637,"type":752},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":748,"content":1639},[1640],{"text":1641,"type":752},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":748,"content":1643},[1644,1646,1654],{"text":1645,"type":752},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1647,"type":752,"marks":1648},"FightCamp Community",[1649,1653],{"type":973,"attrs":1650},{"href":1651,"uuid":48,"anchor":48,"custom":1652,"target":976,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1484},{"text":1655,"type":752},"!",{"type":762,"attrs":1657,"content":1658},{"level":764},[1659],{"text":1365,"type":752},{"type":748,"content":1661},[1662,1663,1669],{"text":1369,"type":752},{"text":1371,"type":752,"marks":1664},[1665,1668],{"type":973,"attrs":1666},{"href":1375,"uuid":48,"anchor":48,"custom":1667,"target":976,"linktype":13},{},{"type":1484},{"text":1378,"type":752},{"type":748,"content":1671},[1672],{"text":1673,"type":752},"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":1675,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1680,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1676,"component":118,"meta_info":1677,"meta_title":7,"block_image":1678,"cover_image":1679,"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":1684,"title":1685,"plugin":43,"description":1686},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1688,"alt":1689,"name":7,"focus":7,"title":1689,"filename":1690,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1405],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1701,"created_at":1702,"published_at":1703,"updated_at":1704,"id":1705,"uuid":1706,"content":1707,"slug":1867,"full_slug":1868,"sort_by_date":48,"position":1869,"tag_list":1870,"is_startpage":9,"parent_id":1163,"meta_data":48,"group_id":1871,"first_published_at":1872,"release_id":48,"lang":60,"path":1408,"alternates":1873,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1708,"faqs":1709,"title":1701,"topic":1726,"author":1448,"content":1741,"category":1849,"schedule":1857,"component":1150,"meta_info":1858,"cover_image":1862,"description":1865,"contributors":1866},"af46e437-bfbd-4a28-91a2-df5259454628",[1710,1714,1718,1722],{"_uid":1711,"answer":1712,"question":1713,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1715,"answer":1716,"question":1717,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1719,"answer":1720,"question":1721,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1723,"answer":1724,"question":1725,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1727,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1739,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1728,"component":39,"meta_info":1736,"block_image":1737,"cover_image":1738,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1729,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1734,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1735,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1730,"component":118,"meta_info":1731,"meta_title":7,"block_image":1732,"cover_image":1733,"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":745,"content":1742},[1743,1756,1761,1765,1770,1774,1788,1793,1806,1811,1815,1828,1832,1836,1846],{"type":748,"content":1744},[1745,1747,1754],{"text":1746,"type":752},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1748,"type":752,"marks":1749},"Strength training",[1750],{"type":973,"attrs":1751},{"href":1752,"uuid":48,"anchor":48,"custom":1753,"target":976,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1755,"type":752}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":762,"attrs":1757,"content":1758},{"level":764},[1759],{"text":1760,"type":752},"Why do Boxers Train Their Neck?",{"type":748,"content":1762},[1763],{"text":1764,"type":752},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":762,"attrs":1766,"content":1767},{"level":764},[1768],{"text":1769,"type":752},"How do Boxers Strength Train Their Neck?",{"type":748,"content":1771},[1772],{"text":1773,"type":752},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":790,"content":1775},[1776,1782],{"type":793,"content":1777},[1778],{"type":748,"content":1779},[1780],{"text":1781,"type":752},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":793,"content":1783},[1784],{"type":748,"content":1785},[1786],{"text":1787,"type":752},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":762,"attrs":1789,"content":1790},{"level":764},[1791],{"text":1792,"type":752},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":748,"content":1794},[1795,1797,1804],{"text":1796,"type":752},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1798,"type":752,"marks":1799},"injury",[1800],{"type":973,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"custom":1803,"target":976,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1805,"type":752}," occurring.",{"type":762,"attrs":1807,"content":1808},{"level":764},[1809],{"text":1810,"type":752},"How Often Should Boxers Train Their Neck?",{"type":748,"content":1812},[1813],{"text":1814,"type":752},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":773,"attrs":1816},{"id":1817,"body":1818},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1819],{"_uid":1820,"text":1821,"image":1822,"author":1826,"component":1827},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1823,"alt":1824,"name":7,"focus":7,"title":1824,"filename":1825,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":748,"content":1829},[1830],{"text":1831,"type":752},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":762,"attrs":1833,"content":1834},{"level":764},[1835],{"text":1365,"type":752},{"type":748,"content":1837},[1838,1839,1844],{"text":1369,"type":752},{"text":1371,"type":752,"marks":1840},[1841],{"type":973,"attrs":1842},{"href":1375,"uuid":48,"anchor":48,"custom":1843,"target":976,"linktype":13},{},{"text":1845,"type":752}," 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":748,"content":1847},[1848],{"text":1382,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1850,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1855,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1851,"component":118,"meta_info":1852,"meta_title":7,"block_image":1853,"cover_image":1854,"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},[],[],"2023-01-31 00:00",{"_uid":1859,"title":1860,"plugin":43,"description":1861},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1863,"alt":1824,"name":7,"focus":7,"title":1824,"filename":1864,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1405],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1875,"created_at":1876,"published_at":1877,"updated_at":1878,"id":1879,"uuid":1880,"content":1881,"slug":2105,"full_slug":2106,"sort_by_date":48,"position":2107,"tag_list":2108,"is_startpage":9,"parent_id":1163,"meta_data":48,"group_id":2109,"first_published_at":2110,"release_id":48,"lang":60,"path":1408,"alternates":2111,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1882,"faqs":1883,"title":1875,"topic":1904,"author":724,"content":1919,"category":2089,"schedule":2097,"component":1150,"meta_info":2098,"cover_image":2101,"description":2100,"contributors":2104},"d9342cbc-2f33-448b-95cb-d9141a391216",[1884,1888,1892,1896,1900],{"_uid":1885,"answer":1886,"question":1887,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1889,"answer":1890,"question":1891,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1893,"answer":1894,"question":1895,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1897,"answer":1898,"question":1899,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1901,"answer":1902,"question":1903,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1905,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1917,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1906,"component":39,"meta_info":1914,"block_image":1915,"cover_image":1916,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1907,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1912,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1913,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1908,"component":118,"meta_info":1909,"meta_title":7,"block_image":1910,"cover_image":1911,"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},[],[],{"type":745,"content":1920},[1921,1934,1938,1951,1955,1959,1971,1975,1979,1983,1999,2003,2007,2011,2027,2031,2036,2049,2053,2063,2075,2079],{"type":748,"content":1922},[1923,1925,1932],{"text":1924,"type":752},"FightCamp Trainer ",{"text":1926,"type":752,"marks":1927},"Coach PJ",[1928],{"type":973,"attrs":1929},{"href":1930,"uuid":48,"anchor":48,"custom":1931,"target":976,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1933,"type":752}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":748,"content":1935},[1936],{"text":1937,"type":752},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":773,"attrs":1939},{"id":1940,"body":1941},"d975e679-f879-4a04-b019-c5eb66b48e99",[1942],{"_uid":1943,"link":1944,"image":1946,"title":1948,"component":1950},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1945,"linktype":13,"fieldtype":14,"cached_url":1945},"https://youtu.be/G-4nuJefUcE",{"id":1947,"alt":1948,"name":7,"focus":48,"title":1948,"filename":1949,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":762,"attrs":1952,"content":1953},{"level":764},[1954],{"text":1887,"type":752},{"type":748,"content":1956},[1957],{"text":1958,"type":752},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":773,"attrs":1960},{"id":1961,"body":1962},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1963],{"url":1964,"_uid":1965,"image":1966,"component":783,"copyright_details":1970},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1967,"alt":1968,"name":7,"focus":48,"title":1968,"filename":1969,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":748,"content":1972},[1973],{"text":1974,"type":752},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":762,"attrs":1976,"content":1977},{"level":764},[1978],{"text":1891,"type":752},{"type":748,"content":1980},[1981],{"text":1982,"type":752},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":773,"attrs":1984},{"id":1961,"body":1985},[1986],{"url":1987,"_uid":1988,"image":1989,"component":783,"copyright_details":1993},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1990,"alt":1991,"name":7,"focus":48,"title":1991,"filename":1992,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1994],{"_uid":1995,"link":1996,"title":1998,"component":1537},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1997,"linktype":13,"fieldtype":14,"cached_url":1997},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation",{"type":748,"content":2000},[2001],{"text":2002,"type":752},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":762,"attrs":2004,"content":2005},{"level":764},[2006],{"text":1895,"type":752},{"type":748,"content":2008},[2009],{"text":2010,"type":752},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":773,"attrs":2012},{"id":1961,"body":2013},[2014],{"url":2015,"_uid":2016,"image":2017,"component":783,"copyright_details":2021},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2018,"alt":2019,"name":7,"focus":48,"title":2019,"filename":2020,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2022],{"_uid":2023,"link":2024,"title":2026,"component":1537},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2025,"linktype":13,"fieldtype":14,"cached_url":2025},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":748,"content":2028},[2029],{"text":2030,"type":752},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":762,"attrs":2032,"content":2033},{"level":764},[2034],{"text":2035,"type":752},"Levels & Abilities",{"type":748,"content":2037},[2038,2040,2047],{"text":2039,"type":752},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2041,"type":752,"marks":2042},"sweet science",[2043],{"type":973,"attrs":2044},{"href":2045,"uuid":48,"anchor":48,"custom":2046,"target":976,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2048,"type":752},". ",{"type":762,"attrs":2050,"content":2051},{"level":764},[2052],{"text":1903,"type":752},{"type":773,"attrs":2054},{"id":1961,"body":2055},[2056],{"url":2057,"_uid":2058,"image":2059,"component":783,"copyright_details":2062},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2060,"alt":1968,"name":7,"focus":48,"title":1968,"filename":2061,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":748,"content":2064},[2065,2067,2073],{"text":2066,"type":752},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2068,"type":752,"marks":2069},"FightCamp app",[2070],{"type":973,"attrs":2071},{"href":1097,"uuid":48,"anchor":48,"custom":2072,"target":976,"linktype":13},{},{"text":2074,"type":752},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":762,"attrs":2076,"content":2077},{"level":764},[2078],{"text":1365,"type":752},{"type":748,"content":2080},[2081,2082,2087],{"text":1369,"type":752},{"text":1371,"type":752,"marks":2083},[2084],{"type":973,"attrs":2085},{"href":1375,"uuid":48,"anchor":48,"custom":2086,"target":976,"linktype":13},{},{"text":2088,"type":752}," 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":2090,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2095,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2096,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2091,"component":118,"meta_info":2092,"meta_title":7,"block_image":2093,"cover_image":2094,"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},[],[],"2022-12-29 00:00",{"_uid":2099,"title":1875,"plugin":43,"description":2100},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2102,"alt":1875,"name":7,"focus":48,"title":1875,"filename":2103,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1405],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2113,"created_at":2114,"published_at":2115,"updated_at":2116,"id":2117,"uuid":2118,"content":2119,"slug":2346,"full_slug":2347,"sort_by_date":48,"position":2348,"tag_list":2349,"is_startpage":9,"parent_id":1163,"meta_data":48,"group_id":2350,"first_published_at":2351,"release_id":48,"lang":60,"path":1408,"alternates":2352,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2120,"faqs":2121,"title":2113,"topic":2134,"author":2149,"content":2150,"category":2327,"schedule":2335,"component":1150,"meta_info":2336,"cover_image":2340,"description":2344,"contributors":2345},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2122,2126,2130],{"_uid":2123,"answer":2124,"question":2125,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2127,"answer":2128,"question":2129,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2131,"answer":2132,"question":2133,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2135,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2147,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2136,"component":39,"meta_info":2144,"block_image":2145,"cover_image":2146,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2137,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2142,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2143,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2138,"component":118,"meta_info":2139,"meta_title":7,"block_image":2140,"cover_image":2141,"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":745,"content":2151},[2152,2156,2160,2164,2168,2182,2230,2243,2248,2272,2306,2310,2314,2324],{"type":762,"attrs":2153,"content":2154},{"level":764},[2155],{"text":2125,"type":752},{"type":748,"content":2157},[2158],{"text":2159,"type":752},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":748,"content":2161},[2162],{"text":2163,"type":752},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":762,"attrs":2165,"content":2166},{"level":764},[2167],{"text":2129,"type":752},{"type":748,"content":2169},[2170,2172,2180],{"text":2171,"type":752},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2173,"type":752,"marks":2174},"National Academy of Sports Medicine",[2175,2179],{"type":973,"attrs":2176},{"href":2177,"uuid":48,"anchor":48,"custom":2178,"target":976,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1484},{"text":2181,"type":752}," has a few exercise-related symptoms of overtraining:",{"type":2183,"attrs":2184,"content":2187},"ordered_list",{"order":2185},{"order":2186},1,[2188,2194,2200,2206,2212,2218,2224],{"type":793,"content":2189},[2190],{"type":748,"content":2191},[2192],{"text":2193,"type":752},"A plateau or decline in workout performance or progress",{"type":793,"content":2195},[2196],{"type":748,"content":2197},[2198],{"text":2199,"type":752},"A perception of increased exertion during “normal” or “easy” workouts",{"type":793,"content":2201},[2202],{"type":748,"content":2203},[2204],{"text":2205,"type":752},"Excessive sweating or overheating",{"type":793,"content":2207},[2208],{"type":748,"content":2209},[2210],{"text":2211,"type":752},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":793,"content":2213},[2214],{"type":748,"content":2215},[2216],{"text":2217,"type":752},"A lack of feeling “refreshed” after regular rest and recovery",{"type":793,"content":2219},[2220],{"type":748,"content":2221},[2222],{"text":2223,"type":752},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":793,"content":2225},[2226],{"type":748,"content":2227},[2228],{"text":2229,"type":752},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":748,"content":2231},[2232,2234,2241],{"text":2233,"type":752},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1093,"type":752,"marks":2235},[2236,2240],{"type":973,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":976,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1484},{"text":2242,"type":752}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":762,"attrs":2244,"content":2245},{"level":764},[2246],{"text":2247,"type":752},"A Day of Rest",{"type":748,"content":2249},[2250,2252,2260,2262,2270],{"text":2251,"type":752},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2253,"type":752,"marks":2254},"Aaron",[2255,2259],{"type":973,"attrs":2256},{"href":2257,"uuid":48,"anchor":48,"custom":2258,"target":976,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1484},{"text":2261,"type":752}," and ",{"text":2263,"type":752,"marks":2264},"Flo",[2265,2269],{"type":973,"attrs":2266},{"href":2267,"uuid":48,"anchor":48,"custom":2268,"target":976,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1484},{"text":2271,"type":752},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":748,"content":2273},[2274,2276,2284,2286,2294,2296,2304],{"text":2275,"type":752},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2277,"type":752,"marks":2278},"researchers",[2279,2283],{"type":973,"attrs":2280},{"href":2281,"uuid":48,"anchor":48,"custom":2282,"target":976,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1484},{"text":2285,"type":752}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2287,"type":752,"marks":2288},"FightCamp Trainers",[2289,2293],{"type":973,"attrs":2290},{"href":2291,"uuid":48,"anchor":48,"custom":2292,"target":976,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1484},{"text":2295,"type":752}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2297,"type":752,"marks":2298},"neurological connections",[2299,2303],{"type":973,"attrs":2300},{"href":2301,"uuid":48,"anchor":48,"custom":2302,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1484},{"text":2305,"type":752},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":748,"content":2307},[2308],{"text":2309,"type":752},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":762,"attrs":2311,"content":2312},{"level":764},[2313],{"text":1365,"type":752},{"type":748,"content":2315},[2316,2317,2323],{"text":1369,"type":752},{"text":1371,"type":752,"marks":2318},[2319,2322],{"type":973,"attrs":2320},{"href":1375,"uuid":48,"anchor":48,"custom":2321,"target":976,"linktype":13},{},{"type":1484},{"text":1845,"type":752},{"type":748,"content":2325},[2326],{"text":1673,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2328,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2329,"component":118,"meta_info":2330,"meta_title":7,"block_image":2331,"cover_image":2332,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2337,"title":2338,"plugin":43,"description":2339},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2341,"alt":2342,"name":7,"focus":7,"title":2342,"filename":2343,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1405],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2354,"created_at":2355,"published_at":2356,"updated_at":2357,"id":2358,"uuid":2359,"content":2360,"slug":2615,"full_slug":2616,"sort_by_date":48,"position":2617,"tag_list":2618,"is_startpage":9,"parent_id":1163,"meta_data":48,"group_id":2619,"first_published_at":2356,"release_id":48,"lang":60,"path":1408,"alternates":2620,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2361,"faqs":2362,"title":2354,"topic":2383,"author":2398,"content":2399,"category":2596,"schedule":2604,"component":1150,"meta_info":2605,"cover_image":2609,"description":2613,"contributors":2614},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2363,2367,2371,2375,2379],{"_uid":2364,"answer":2365,"question":2366,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2368,"answer":2369,"question":2370,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2372,"answer":2373,"question":2374,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2376,"answer":2377,"question":2378,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2380,"answer":2381,"question":2382,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2384,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2396,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2385,"component":39,"meta_info":2393,"block_image":2394,"cover_image":2395,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2386,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2391,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2392,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2387,"component":118,"meta_info":2388,"meta_title":7,"block_image":2389,"cover_image":2390,"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":745,"content":2400},[2401,2415,2419,2423,2427,2431,2435,2438,2443,2448,2462,2467,2471,2476,2480,2485,2499,2503,2507,2521,2535,2539,2543,2557,2562,2566,2579,2583,2593],{"type":748,"content":2402},[2403,2405,2413],{"text":2404,"type":752},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2406,"type":752,"marks":2407},"interval training",[2408,2412],{"type":973,"attrs":2409},{"href":2410,"uuid":48,"anchor":48,"custom":2411,"target":976,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1484},{"text":2414,"type":752}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":748,"content":2416},[2417],{"text":2418,"type":752},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":762,"attrs":2420,"content":2421},{"level":764},[2422],{"text":2366,"type":752},{"type":748,"content":2424},[2425],{"text":2426,"type":752},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":748,"content":2428},[2429],{"text":2430,"type":752},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":762,"attrs":2432,"content":2433},{"level":764},[2434],{"text":2370,"type":752},{"type":748,"content":2436},[2437],{"text":2369,"type":752},{"type":762,"attrs":2439,"content":2440},{"level":764},[2441],{"text":2442,"type":752},"Unique Benefits of HIIT",{"type":762,"attrs":2444,"content":2445},{"level":1102},[2446],{"text":2447,"type":752},"Maximum Effectiveness in Less Time",{"type":748,"content":2449},[2450,2452,2460],{"text":2451,"type":752},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2453,"type":752,"marks":2454},"25-30% more calories",[2455,2459],{"type":973,"attrs":2456},{"href":2457,"uuid":48,"anchor":48,"custom":2458,"target":976,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1484},{"text":2461,"type":752}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":762,"attrs":2463,"content":2464},{"level":1102},[2465],{"text":2466,"type":752},"Tones Muscle",{"type":748,"content":2468},[2469],{"text":2470,"type":752},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":762,"attrs":2472,"content":2473},{"level":1102},[2474],{"text":2475,"type":752},"Adds Variety",{"type":748,"content":2477},[2478],{"text":2479,"type":752},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":762,"attrs":2481,"content":2482},{"level":1102},[2483],{"text":2484,"type":752},"Improves Cardiovascular Health",{"type":748,"content":2486},[2487,2489,2497],{"text":2488,"type":752},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2490,"type":752,"marks":2491},"greater improvements in blood pressure",[2492,2496],{"type":973,"attrs":2493},{"href":2494,"uuid":48,"anchor":48,"custom":2495,"target":976,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1484},{"text":2498,"type":752}," and blood sugar than moderate-intensity workouts. ",{"type":762,"attrs":2500,"content":2501},{"level":764},[2502],{"text":2378,"type":752},{"type":748,"content":2504},[2505],{"text":2506,"type":752},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":748,"content":2508},[2509,2511,2519],{"text":2510,"type":752},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2512,"type":752,"marks":2513},"roadwork",[2514,2518],{"type":973,"attrs":2515},{"href":2516,"uuid":48,"anchor":48,"custom":2517,"target":976,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1484},{"text":2520,"type":752},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":748,"content":2522},[2523,2525,2533],{"text":2524,"type":752},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2526,"type":752,"marks":2527},"HIIT jump rope workout",[2528,2532],{"type":973,"attrs":2529},{"href":2530,"uuid":48,"anchor":48,"custom":2531,"target":976,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1484},{"text":2534,"type":752}," for a full-body cardio blast in just minutes.",{"type":762,"attrs":2536,"content":2537},{"level":764},[2538],{"text":2382,"type":752},{"type":748,"content":2540},[2541],{"text":2542,"type":752},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":748,"content":2544},[2545,2547,2555],{"text":2546,"type":752},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2548,"type":752,"marks":2549},"10 minutes of HIIT boxing",[2550,2554],{"type":973,"attrs":2551},{"href":2552,"uuid":48,"anchor":48,"custom":2553,"target":976,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1484},{"text":2556,"type":752}," and feel the difference with just one workout.",{"type":762,"attrs":2558,"content":2559},{"level":764},[2560],{"text":2561,"type":752},"Hit With HIIT",{"type":748,"content":2563},[2564],{"text":2565,"type":752},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":748,"content":2567},[2568,2570,2578],{"text":2569,"type":752},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2571,"type":752,"marks":2572},"FightCamp’s extensive library of HIIT workouts",[2573,2577],{"type":973,"attrs":2574},{"href":2575,"uuid":48,"anchor":48,"custom":2576,"target":976,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1484},{"text":1655,"type":752},{"type":762,"attrs":2580,"content":2581},{"level":764},[2582],{"text":1365,"type":752},{"type":748,"content":2584},[2585,2586,2592],{"text":1369,"type":752},{"text":1371,"type":752,"marks":2587},[2588,2591],{"type":973,"attrs":2589},{"href":1375,"uuid":48,"anchor":48,"custom":2590,"target":976,"linktype":13},{},{"type":1484},{"text":1378,"type":752},{"type":748,"content":2594},[2595],{"text":1673,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2597,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2602,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2603,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2598,"component":118,"meta_info":2599,"meta_title":7,"block_image":2600,"cover_image":2601,"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},[],[],"2023-01-30 00:00",{"_uid":2606,"title":2607,"plugin":43,"description":2608},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2610,"alt":2611,"name":7,"focus":7,"title":2611,"filename":2612,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1405],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1150,"created_at":2622,"published_at":2623,"updated_at":2624,"id":2625,"uuid":2626,"content":2627,"slug":1150,"full_slug":2648,"sort_by_date":48,"position":446,"tag_list":2649,"is_startpage":9,"parent_id":2650,"meta_data":48,"group_id":2651,"first_published_at":2652,"release_id":48,"lang":60,"path":7,"alternates":2653,"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":2628,"component":2629,"meta_info":2630,"custom_content_list":2632},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2631,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2633,2638,2643],{"_uid":2634,"label":2635,"value":2636,"dev_id":2637,"component":752},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2639,"label":2640,"value":2641,"dev_id":2642,"component":752},"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":2644,"label":2645,"value":2646,"dev_id":2647,"component":752},"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",[],1785892839848]