[{"data":1,"prerenderedAt":2657},["ShallowReactive",2],{"default-layout-data":3,"article-training-dynamic-static-neck-stretches-for-boxing-kickboxing":654,"article-page-config":2624},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1161,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1153,"full_slug":1154,"sort_by_date":48,"position":1155,"tag_list":1156,"is_startpage":9,"parent_id":1157,"meta_data":48,"group_id":1158,"first_published_at":1159,"release_id":48,"lang":60,"path":7,"alternates":1160,"default_full_slug":48,"translated_slugs":48},"Dynamic & Static Neck Stretches For Boxing/Kickboxing","2021-11-15T10:03:46.561Z","2022-09-26T19:57:56.692Z","2022-09-26T19:57:56.727Z",85389501,"b82a7eea-c73e-42af-b0cf-b55ae692c8c4",{"_uid":664,"faqs":665,"title":657,"topic":699,"author":714,"content":738,"category":1136,"schedule":1144,"component":1145,"meta_info":1146,"cover_image":1149,"description":1148,"email_capture":1152},"325f4bde-6175-4170-82e6-069fca529578",[666,671,675,679,683,687,691,695],{"_uid":667,"answer":668,"question":669,"component":670},"5f9fdaf6-8d77-4318-a067-c8d39d60d5b4","Start on the ground in the supine position, Bring your chin to your chest, Slowly lower your head back down (without touching the ground)","Dynamic Neck Stretching: Flexion and Extension (20 reps)","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2d673014-fbfa-4251-8815-9818a43477e1","Keep your head about 2 inches off the ground, Rotate your head sideways (first in one direction and then the other), in a controlled manner without any snap movement","Dynamic Neck Stretching: Rotation (20 reps)",{"_uid":676,"answer":677,"question":678,"component":670},"2ea06268-20f3-4878-82aa-bfec5e3379a6","Static neck stretches will: help lengthen your neck musculature, break connective tissue, decrease stiffness","What are static neck stretches?",{"_uid":680,"answer":681,"question":682,"component":670},"219828df-5139-4bf1-b675-53daf0e8171a","Hold the top of your head with your right hand and gently stretch your neck to the right, Keep your left shoulder low and relaxed, Hold for 15-30 seconds and then release","Static Neck Stretching: Neck Stretch (Right)",{"_uid":684,"answer":685,"question":686,"component":670},"5e6ce8bf-fbdc-462c-9049-4368518a43e7","Hold the top of your head with your left hand and gently stretch your neck to the left, Keep your right shoulder low and relaxed, Hold for 15-30 seconds and then release","Static Neck Stretching: Neck Stretch (Left)",{"_uid":688,"answer":689,"question":690,"component":670},"bc20d83b-5545-4fda-afd4-6b8e86c2fbef","Hold the back of your head with both hands, Gently pull your head down so that your chin touches your chest, Feel the stretch in the back of your neck as you rest the weight of your arms, Keep your shoulders completely relaxed and low, Very gently, push down as you hold,  Hold for 15-30 seconds and then release","Static Neck Stretching: Neck Stretch (Forward)",{"_uid":692,"answer":693,"question":694,"component":670},"b6b1a081-a2a7-43cc-873c-b1307efd6b4d","Look up by slowly tilting your head back, With one hand, lightly push your chin up to stretch the front of your neck, Hold for 15-30 seconds and release","Static Neck Stretching: Neck Stretch (Back)",{"_uid":696,"answer":697,"question":698,"component":670},"27afbb67-583f-47e2-bfe0-6568b6d6d9aa","Yes! All of these exercises will help promote blood flow and help with your posture. Neck exercises like these are extremely important in your overall performance in combat sports like boxing and kickboxing. They are also a great way to alleviate pain and stiffness in your neck after a day of sitting at a desk or a long flight.","Are neck stretches important?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":700,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"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":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":731,"full_slug":732,"sort_by_date":48,"position":133,"tag_list":733,"is_startpage":9,"parent_id":734,"meta_data":48,"group_id":735,"first_published_at":736,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":722,"_uid":723,"name":724,"photo":725,"component":728,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":729,"social_link_linkedin":7,"social_link_instagram":730,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":726,"alt":724,"name":7,"focus":48,"title":724,"filename":727,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":739,"content":740},"doc",[741,747,772,786,793,799,809,831,835,840,849,863,867,871,875,880,884,904,909,918,938,943,952,956,975,979,984,993,1030,1034,1039,1048,1068,1072,1080,1096,1101],{"type":742,"content":743},"paragraph",[744],{"text":745,"type":746},"Having a strong neck is a must in boxing, kickboxing, and all martial arts. One of the best ways to avoid neck injury and increase neck strength is to stretch it properly.","text",{"type":742,"content":748},[749,751,757,765,770],{"text":750,"type":746},"Here, ",{"text":752,"type":746,"marks":753}," ",[754],{"type":755,"attrs":756},"styled",{"class":7},{"text":758,"type":746,"marks":759},"FightCamp",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=","_blank",{"text":766,"type":746,"marks":767},"  ",[768],{"type":755,"attrs":769},{"class":7},{"text":771,"type":746},"Trainer Shanie “Smash” takes us through a set of dynamic and static neck stretching exercises that can be done before and after a workout.",{"type":773,"attrs":774},"blok",{"id":775,"body":776},"49aa9210-e2fc-4a69-a8e9-bf520419e4d1",[777],{"_uid":778,"link":779,"image":781,"title":783,"component":785},"i-cc3a6058-0521-43b6-b3cc-195e47aac750",{"id":7,"url":780,"linktype":13,"fieldtype":14,"cached_url":780},"https://www.youtube.com/watch?v=kV7vTy2SPhw",{"id":782,"alt":783,"name":7,"focus":48,"title":783,"filename":784,"copyright":7,"fieldtype":50},3408827,"Dynamic & Static Stretching for Neck Tension | Boxing & Kickboxing","https://a.storyblok.com/f/115220/1244x700/989d1b9675/dynamic-static-stretching-for-neck-tension-boxing-kickboxing_youtube_video.jpeg","image_video_link",{"type":787,"attrs":788,"content":790},"heading",{"level":789},2,[791],{"text":792,"type":746},"Dynamic Neck Stretching",{"type":787,"attrs":794,"content":796},{"level":795},3,[797],{"text":798,"type":746},"Flexion + Extension (20 reps)",{"type":773,"attrs":800},{"id":775,"body":801},[802],{"_uid":803,"image":804,"component":808},"i-02bb123a-dbad-4e05-a1b4-1ac9c890ee59",{"id":805,"alt":806,"name":7,"focus":48,"title":806,"filename":807,"copyright":7,"fieldtype":50},3408844,"Shanie Smash Flexion and Extension","https://a.storyblok.com/f/115220/1380x700/9a41935a26/shanie-smash-flexion-and-extension.jpeg","content_image",{"type":810,"content":811},"bullet_list",[812,819,825],{"type":813,"content":814},"list_item",[815],{"type":742,"content":816},[817],{"text":818,"type":746},"Start on the ground in the supine position",{"type":813,"content":820},[821],{"type":742,"content":822},[823],{"text":824,"type":746},"Bring your chin to your chest",{"type":813,"content":826},[827],{"type":742,"content":828},[829],{"text":830,"type":746},"Slowly lower your head back down (without touching the ground)",{"type":742,"content":832},[833],{"text":834,"type":746},"These are often called \"Yes's\". Training your neck is a must, especially if you are doing any combat sports. There is a lot of stress placed on your neck. For example, if you are wrestling, you often lead with your head and even push your opponent head-first. In jiu-jitsu, you're going to be, literally, getting choked. In boxing or kickboxing, having a strong neck is going to help prevent whiplash and it's going to reduce the risk of concussions.",{"type":787,"attrs":836,"content":837},{"level":795},[838],{"text":839,"type":746},"Rotation (20 reps)",{"type":773,"attrs":841},{"id":775,"body":842},[843],{"_uid":844,"image":845,"component":808},"i-0312d275-53d1-473c-8351-1845b0cb8dec",{"id":846,"alt":847,"name":7,"focus":48,"title":847,"filename":848,"copyright":7,"fieldtype":50},3408851,"Shanie Smash Neck Rotation","https://a.storyblok.com/f/115220/1380x700/6af6cacfda/shanie-smash-neck-rotation.jpeg",{"type":810,"content":850},[851,857],{"type":813,"content":852},[853],{"type":742,"content":854},[855],{"text":856,"type":746},"Keep your head about 2 inches off the ground",{"type":813,"content":858},[859],{"type":742,"content":860},[861],{"text":862,"type":746},"Rotate your head sideways (first in one direction and then the other), in a controlled manner without any snap movement",{"type":742,"content":864},[865],{"text":866,"type":746},"These are often called \"No's\". If you feel uncomfortable or if anything hurts and you feel pain while doing this exercise, make sure to listen to your body and stop.",{"type":742,"content":868},[869],{"text":870,"type":746},"It's very common when doing any strength and conditioning training for combat sports to focus on every part of the body, yet we often forget the neck.",{"type":742,"content":872},[873],{"text":874,"type":746},"Relax your head on the ground for a little bit, take a deep breath and come into an upright position to continue with the static stretching portion of this routine.",{"type":787,"attrs":876,"content":877},{"level":789},[878],{"text":879,"type":746},"Static Neck Stretching",{"type":742,"content":881},[882],{"text":883,"type":746},"It is important to hold each one of these stretches for 15 to 30 seconds. Static neck stretches will:",{"type":810,"content":885},[886,892,898],{"type":813,"content":887},[888],{"type":742,"content":889},[890],{"text":891,"type":746},"help lengthen your neck musculature",{"type":813,"content":893},[894],{"type":742,"content":895},[896],{"text":897,"type":746},"break connective tissue",{"type":813,"content":899},[900],{"type":742,"content":901},[902],{"text":903,"type":746},"decrease stiffness",{"type":787,"attrs":905,"content":906},{"level":795},[907],{"text":908,"type":746},"Neck Stretch (Right)",{"type":773,"attrs":910},{"id":775,"body":911},[912],{"_uid":913,"image":914,"component":808},"i-5894faa2-33a8-4d78-b4a7-3da816c77a5a",{"id":915,"alt":916,"name":7,"focus":48,"title":916,"filename":917,"copyright":7,"fieldtype":50},3408863,"Shanie Smash Neck Stretch on Right","https://a.storyblok.com/f/115220/1380x700/db390abbf5/shanie-smash-neck-stretch-on-right.jpeg",{"type":810,"content":919},[920,926,932],{"type":813,"content":921},[922],{"type":742,"content":923},[924],{"text":925,"type":746},"Hold the top of your head with your right hand and gently stretch your neck to the right",{"type":813,"content":927},[928],{"type":742,"content":929},[930],{"text":931,"type":746},"Keep your left shoulder low and relaxed",{"type":813,"content":933},[934],{"type":742,"content":935},[936],{"text":937,"type":746},"Hold for 15-30 seconds and then release",{"type":787,"attrs":939,"content":940},{"level":795},[941],{"text":942,"type":746},"Neck Stretch (Left)",{"type":773,"attrs":944},{"id":775,"body":945},[946],{"_uid":947,"image":948,"component":808},"i-98a4951d-ffe4-4336-aa12-5bbc9c9d50a4",{"id":949,"alt":950,"name":7,"focus":48,"title":950,"filename":951,"copyright":7,"fieldtype":50},3408869,"Shanie Smash Neck Stretch on Left","https://a.storyblok.com/f/115220/1380x700/c174ed158c/shanie-smash-neck-stretch-on-left.jpeg",{"type":742,"content":953},[954],{"text":955,"type":746},"Repeat on the other side.",{"type":810,"content":957},[958,964,970],{"type":813,"content":959},[960],{"type":742,"content":961},[962],{"text":963,"type":746},"Hold the top of your head with your left hand and gently stretch your neck to the left",{"type":813,"content":965},[966],{"type":742,"content":967},[968],{"text":969,"type":746},"Keep your right shoulder low and relaxed",{"type":813,"content":971},[972],{"type":742,"content":973},[974],{"text":937,"type":746},{"type":742,"content":976},[977],{"text":978,"type":746},"It's important not to hold your breath while stretching, so make sure you take a deep breath a few times while holding each stretch.",{"type":787,"attrs":980,"content":981},{"level":795},[982],{"text":983,"type":746},"Neck Stretch (Forward)",{"type":773,"attrs":985},{"id":775,"body":986},[987],{"_uid":988,"image":989,"component":808},"i-09bdd86c-179c-433e-8cbc-379ae49c2fc8",{"id":990,"alt":991,"name":7,"focus":48,"title":991,"filename":992,"copyright":7,"fieldtype":50},3408878,"Shanie Smash Neck Stretch Forward","https://a.storyblok.com/f/115220/1380x700/ec927a0c72/shanie-smash-neck-stretch-forward.jpeg",{"type":810,"content":994},[995,1001,1007,1013,1019,1025],{"type":813,"content":996},[997],{"type":742,"content":998},[999],{"text":1000,"type":746},"Hold the back of your head with both hands",{"type":813,"content":1002},[1003],{"type":742,"content":1004},[1005],{"text":1006,"type":746},"Gently pull your head down so that your chin touches your chest",{"type":813,"content":1008},[1009],{"type":742,"content":1010},[1011],{"text":1012,"type":746},"Feel the stretch in the back of your neck as you rest the weight of your arms",{"type":813,"content":1014},[1015],{"type":742,"content":1016},[1017],{"text":1018,"type":746},"Keep your shoulders completely relaxed and low",{"type":813,"content":1020},[1021],{"type":742,"content":1022},[1023],{"text":1024,"type":746},"Very gently, push down as you hold",{"type":813,"content":1026},[1027],{"type":742,"content":1028},[1029],{"text":937,"type":746},{"type":742,"content":1031},[1032],{"text":1033,"type":746},"Make sure you take a deep breath from time to time and if you feel any pain, listen to your body and stop the exercise.",{"type":787,"attrs":1035,"content":1036},{"level":795},[1037],{"text":1038,"type":746},"Neck Stretch (Back)",{"type":773,"attrs":1040},{"id":775,"body":1041},[1042],{"_uid":1043,"image":1044,"component":808},"i-d1d2bbe2-86db-4ee9-89ff-71248e550d79",{"id":1045,"alt":1046,"name":7,"focus":48,"title":1046,"filename":1047,"copyright":7,"fieldtype":50},3408917,"Shanie Smash Neck Stretch Backward","https://a.storyblok.com/f/115220/1380x700/135f57d0ff/shanie-smash-neck-stretch-backward.jpeg",{"type":810,"content":1049},[1050,1056,1062],{"type":813,"content":1051},[1052],{"type":742,"content":1053},[1054],{"text":1055,"type":746},"Look up by slowly tilting your head back",{"type":813,"content":1057},[1058],{"type":742,"content":1059},[1060],{"text":1061,"type":746},"With one hand, lightly push your chin up to stretch the front of your neck",{"type":813,"content":1063},[1064],{"type":742,"content":1065},[1066],{"text":1067,"type":746},"Hold for 15-30 seconds and release",{"type":742,"content":1069},[1070],{"text":1071,"type":746},"Don't forget to breathe throughout the exercise.",{"type":742,"content":1073},[1074,1076,1078],{"text":1075,"type":746},"All of these exercises will help promote blood flow and help with your posture.",{"type":1077},"hard_break",{"text":1079,"type":746},"Neck exercises like these are extremely important in your overall performance in combat sports like boxing and kickboxing. They are also a great way to alleviate pain and stiffness in your neck after a day of sitting at a desk or a long flight.",{"type":742,"content":1081},[1082,1084,1088,1094],{"text":1083,"type":746},"To learn how to stretch your whole body after a workout - check out Shanie’s ",{"text":752,"type":746,"marks":1085},[1086],{"type":755,"attrs":1087},{"class":7},{"text":1089,"type":746,"marks":1090},"8-minute Stretching Routine",[1091],{"type":761,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":1095,"type":746},".",{"type":787,"attrs":1097,"content":1098},{"level":795},[1099],{"text":1100,"type":746},"Related Articles",{"type":742,"content":1102},[1103,1109,1110,1115,1116,1122,1123,1129,1130],{"text":1104,"type":746,"marks":1105},"Six (6) Dynamic and Static At-Home Boxing Stretches",[1106],{"type":761,"attrs":1107},{"href":1108,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-dynamic-and-static-at-home-boxing-stretches",{"type":1077},{"text":1111,"type":746,"marks":1112},"8-Minute Cool Down Static Stretching Routine For Boxing",[1113],{"type":761,"attrs":1114},{"href":1093,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1077},{"text":1117,"type":746,"marks":1118},"Why You Should Cool Down After a Boxing Workout",[1119],{"type":761,"attrs":1120},{"href":1121,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"type":1077},{"text":1124,"type":746,"marks":1125},"6 BEST Boxing Resources For Women",[1126],{"type":761,"attrs":1127},{"href":1128,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":1077},{"text":1131,"type":746,"marks":1132},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1133],{"type":761,"attrs":1134},{"href":1135,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1137,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1142,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1143,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1138,"component":118,"meta_info":1139,"meta_title":7,"block_image":1140,"cover_image":1141,"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},[],[],"2021-05-17 00:00","article",{"_uid":1147,"title":657,"plugin":43,"description":1148},"c2e8191c-8e63-463c-8daa-2cb0f4f9f08a","Feeling tense post-workout? FightCamp Trainer Shanie Smash has a neck stretching routine for boxing & kickboxing, including both dynamic and static stretches.",{"id":1150,"alt":657,"name":7,"focus":48,"title":657,"filename":1151,"copyright":7,"fieldtype":50},3408768,"https://a.storyblok.com/f/115220/2400x990/d8f164619d/dynamic-static-neck-stretches-for-boxing-kickboxing.jpeg",[],"dynamic-static-neck-stretches-for-boxing-kickboxing","blogs/dynamic-static-neck-stretches-for-boxing-kickboxing",-1340,[],60887917,"7175cbe4-7ead-470e-ad47-9d06e20e7c40","2021-05-17T10:40:00.000Z",[],["Reactive",1162],[1163,1518,1691,1844,2168,2386],{"name":1164,"created_at":1165,"published_at":1166,"updated_at":1167,"id":1168,"uuid":1169,"content":1170,"slug":1509,"full_slug":1510,"sort_by_date":48,"position":1511,"tag_list":1512,"is_startpage":9,"parent_id":1157,"meta_data":48,"group_id":1514,"first_published_at":1515,"release_id":48,"lang":60,"path":1516,"alternates":1517,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1171,"faqs":1172,"title":1164,"topic":1185,"author":1200,"content":1201,"category":1490,"schedule":1498,"component":1145,"meta_info":1499,"cover_image":1503,"description":1507,"contributors":1508},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1173,1177,1181],{"_uid":1174,"answer":1175,"question":1176,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1178,"answer":1179,"question":1180,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1182,"answer":1183,"question":1184,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1186,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1198,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1187,"component":39,"meta_info":1195,"block_image":1196,"cover_image":1197,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1188,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1193,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1194,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1189,"component":118,"meta_info":1190,"meta_title":7,"block_image":1191,"cover_image":1192,"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":739,"content":1202},[1203,1218,1222,1234,1239,1244,1274,1279,1306,1311,1333,1338,1360,1365,1387,1392,1419,1424,1440,1444,1468,1473,1486],{"type":742,"content":1204},[1205,1207,1216],{"text":1206,"type":746},"Post-workout ",{"text":1208,"type":746,"marks":1209},"stretches",[1210,1214],{"type":761,"attrs":1211},{"href":1212,"uuid":48,"anchor":48,"custom":1213,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1215},"underline",{"text":1217,"type":746}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":787,"attrs":1219,"content":1220},{"level":789},[1221],{"text":1176,"type":746},{"type":742,"content":1223},[1224,1232],{"text":1225,"type":746,"marks":1226},"Research",[1227,1231],{"type":761,"attrs":1228},{"href":1229,"uuid":48,"anchor":48,"custom":1230,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1215},{"text":1233,"type":746}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":787,"attrs":1235,"content":1236},{"level":789},[1237],{"text":1238,"type":746},"7 Stretches to Help You Recover Post-Workout",{"type":787,"attrs":1240,"content":1241},{"level":795},[1242],{"text":1243,"type":746},"Shoulder Flossing",{"type":1245,"attrs":1246,"content":1249},"ordered_list",{"order":1247},{"order":1248},1,[1250,1256,1262,1268],{"type":813,"content":1251},[1252],{"type":742,"content":1253},[1254],{"text":1255,"type":746},"Start in a standing position.",{"type":813,"content":1257},[1258],{"type":742,"content":1259},[1260],{"text":1261,"type":746},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":813,"content":1263},[1264],{"type":742,"content":1265},[1266],{"text":1267,"type":746},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":813,"content":1269},[1270],{"type":742,"content":1271},[1272],{"text":1273,"type":746},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":787,"attrs":1275,"content":1276},{"level":795},[1277],{"text":1278,"type":746},"World's Greatest Stretch ",{"type":1245,"attrs":1280,"content":1281},{"order":1248},[1282,1288,1294,1300],{"type":813,"content":1283},[1284],{"type":742,"content":1285},[1286],{"text":1287,"type":746},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":813,"content":1289},[1290],{"type":742,"content":1291},[1292],{"text":1293,"type":746},"Next to the left hand, raise the left hand to the sky. ",{"type":813,"content":1295},[1296],{"type":742,"content":1297},[1298],{"text":1299,"type":746},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":813,"content":1301},[1302],{"type":742,"content":1303},[1304],{"text":1305,"type":746},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":787,"attrs":1307,"content":1308},{"level":795},[1309],{"text":1310,"type":746},"Kneeling Quad/Hip Flexor Stretch",{"type":1245,"attrs":1312,"content":1314},{"order":1313},{"order":1248},[1315,1321,1327],{"type":813,"content":1316},[1317],{"type":742,"content":1318},[1319],{"text":1320,"type":746},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":813,"content":1322},[1323],{"type":742,"content":1324},[1325],{"text":1326,"type":746},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":813,"content":1328},[1329],{"type":742,"content":1330},[1331],{"text":1332,"type":746},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":787,"attrs":1334,"content":1335},{"level":795},[1336],{"text":1337,"type":746},"Cat/Cow",{"type":1245,"attrs":1339,"content":1341},{"order":1340},{"order":1248},[1342,1348,1354],{"type":813,"content":1343},[1344],{"type":742,"content":1345},[1346],{"text":1347,"type":746},"Start on all fours, neutral spine. ",{"type":813,"content":1349},[1350],{"type":742,"content":1351},[1352],{"text":1353,"type":746},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":813,"content":1355},[1356],{"type":742,"content":1357},[1358],{"text":1359,"type":746},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":787,"attrs":1361,"content":1362},{"level":795},[1363],{"text":1364,"type":746},"Thread the Needle",{"type":1245,"attrs":1366,"content":1368},{"order":1367},{"order":1248},[1369,1375,1381],{"type":813,"content":1370},[1371],{"type":742,"content":1372},[1373],{"text":1374,"type":746},"Start on all fours. ",{"type":813,"content":1376},[1377],{"type":742,"content":1378},[1379],{"text":1380,"type":746},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":813,"content":1382},[1383],{"type":742,"content":1384},[1385],{"text":1386,"type":746},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":787,"attrs":1388,"content":1389},{"level":795},[1390],{"text":1391,"type":746},"Thread the Needle With a Twist ",{"type":1245,"attrs":1393,"content":1395},{"order":1394},{"order":1248},[1396,1401,1407,1413],{"type":813,"content":1397},[1398],{"type":742,"content":1399},[1400],{"text":1374,"type":746},{"type":813,"content":1402},[1403],{"type":742,"content":1404},[1405],{"text":1406,"type":746},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":813,"content":1408},[1409],{"type":742,"content":1410},[1411],{"text":1412,"type":746},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":813,"content":1414},[1415],{"type":742,"content":1416},[1417],{"text":1418,"type":746},"Return to the starting position.",{"type":787,"attrs":1420,"content":1421},{"level":795},[1422],{"text":1423,"type":746},"Scorpion Stretch (Prone) ",{"type":1245,"attrs":1425,"content":1427},{"order":1426},{"order":1248},[1428,1434],{"type":813,"content":1429},[1430],{"type":742,"content":1431},[1432],{"text":1433,"type":746},"Begin lying down, arms out in T. ",{"type":813,"content":1435},[1436],{"type":742,"content":1437},[1438],{"text":1439,"type":746},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":787,"attrs":1441,"content":1442},{"level":789},[1443],{"text":1184,"type":746},{"type":742,"content":1445},[1446,1448,1456,1458,1466],{"text":1447,"type":746},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1449,"type":746,"marks":1450},"range of motion improvements",[1451,1455],{"type":761,"attrs":1452},{"href":1453,"uuid":48,"anchor":48,"custom":1454,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1215},{"text":1457,"type":746},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1459,"type":746,"marks":1460},"Studies",[1461,1465],{"type":761,"attrs":1462},{"href":1463,"uuid":48,"anchor":48,"custom":1464,"target":764,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1215},{"text":1467,"type":746}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":787,"attrs":1469,"content":1470},{"level":789},[1471],{"text":1472,"type":746},"Train Like a Fighter",{"type":742,"content":1474},[1475,1477,1484],{"text":1476,"type":746},"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":758,"type":746,"marks":1478},[1479,1483],{"type":761,"attrs":1480},{"href":1481,"uuid":48,"anchor":48,"custom":1482,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1215},{"text":1485,"type":746}," 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":742,"content":1487},[1488],{"text":1489,"type":746},"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":1491,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1496,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1497,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1492,"component":118,"meta_info":1493,"meta_title":7,"block_image":1494,"cover_image":1495,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1500,"title":1501,"plugin":43,"description":1502},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1504,"alt":1505,"name":7,"focus":7,"title":1505,"filename":1506,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1513],"featured","b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z","training/{{story.slug}}",[],{"name":1519,"created_at":1520,"published_at":1521,"updated_at":1522,"id":1523,"uuid":1524,"content":1525,"slug":1684,"full_slug":1685,"sort_by_date":48,"position":1686,"tag_list":1687,"is_startpage":9,"parent_id":1157,"meta_data":48,"group_id":1688,"first_published_at":1689,"release_id":48,"lang":60,"path":1516,"alternates":1690,"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":1526,"faqs":1527,"title":1519,"topic":1544,"author":1559,"content":1560,"category":1666,"schedule":1674,"component":1145,"meta_info":1675,"cover_image":1679,"description":1682,"contributors":1683},"af46e437-bfbd-4a28-91a2-df5259454628",[1528,1532,1536,1540],{"_uid":1529,"answer":1530,"question":1531,"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":1533,"answer":1534,"question":1535,"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":1537,"answer":1538,"question":1539,"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":1541,"answer":1542,"question":1543,"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":1545,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1557,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1546,"component":39,"meta_info":1554,"block_image":1555,"cover_image":1556,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1547,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1552,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1553,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1548,"component":118,"meta_info":1549,"meta_title":7,"block_image":1550,"cover_image":1551,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":739,"content":1561},[1562,1575,1580,1584,1589,1593,1607,1612,1625,1630,1634,1646,1650,1654,1663],{"type":742,"content":1563},[1564,1566,1573],{"text":1565,"type":746},"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":1567,"type":746,"marks":1568},"Strength training",[1569],{"type":761,"attrs":1570},{"href":1571,"uuid":48,"anchor":48,"custom":1572,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1574,"type":746}," 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":787,"attrs":1576,"content":1577},{"level":789},[1578],{"text":1579,"type":746},"Why do Boxers Train Their Neck?",{"type":742,"content":1581},[1582],{"text":1583,"type":746},"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":787,"attrs":1585,"content":1586},{"level":789},[1587],{"text":1588,"type":746},"How do Boxers Strength Train Their Neck?",{"type":742,"content":1590},[1591],{"text":1592,"type":746},"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":810,"content":1594},[1595,1601],{"type":813,"content":1596},[1597],{"type":742,"content":1598},[1599],{"text":1600,"type":746},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":813,"content":1602},[1603],{"type":742,"content":1604},[1605],{"text":1606,"type":746},"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":787,"attrs":1608,"content":1609},{"level":789},[1610],{"text":1611,"type":746},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":742,"content":1613},[1614,1616,1623],{"text":1615,"type":746},"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":1617,"type":746,"marks":1618},"injury",[1619],{"type":761,"attrs":1620},{"href":1621,"uuid":48,"anchor":48,"custom":1622,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1624,"type":746}," occurring.",{"type":787,"attrs":1626,"content":1627},{"level":789},[1628],{"text":1629,"type":746},"How Often Should Boxers Train Their Neck?",{"type":742,"content":1631},[1632],{"text":1633,"type":746},"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":1635},{"id":1636,"body":1637},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1638],{"_uid":1639,"text":1640,"image":1641,"author":715,"component":1645},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1642,"alt":1643,"name":7,"focus":7,"title":1643,"filename":1644,"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","pull_quote",{"type":742,"content":1647},[1648],{"text":1649,"type":746},"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":787,"attrs":1651,"content":1652},{"level":789},[1653],{"text":1472,"type":746},{"type":742,"content":1655},[1656,1657,1662],{"text":1476,"type":746},{"text":758,"type":746,"marks":1658},[1659],{"type":761,"attrs":1660},{"href":1481,"uuid":48,"anchor":48,"custom":1661,"target":764,"linktype":13},{},{"text":1485,"type":746},{"type":742,"content":1664},[1665],{"text":1489,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1667,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1672,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1673,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1668,"component":118,"meta_info":1669,"meta_title":7,"block_image":1670,"cover_image":1671,"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":1676,"title":1677,"plugin":43,"description":1678},"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":1680,"alt":1643,"name":7,"focus":7,"title":1643,"filename":1681,"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,[1513],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1692,"created_at":1693,"published_at":1694,"updated_at":1695,"id":1696,"uuid":1697,"content":1698,"slug":1838,"full_slug":1839,"sort_by_date":48,"position":1840,"tag_list":1841,"is_startpage":9,"parent_id":1157,"meta_data":48,"group_id":1842,"first_published_at":1694,"release_id":48,"lang":60,"path":1516,"alternates":1843,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1699,"faqs":1700,"title":1692,"topic":1717,"author":1559,"content":1732,"category":1822,"schedule":1830,"component":1145,"meta_info":1831,"cover_image":1834,"description":1833,"contributors":1837},"96d7fcda-e3db-4f35-935d-fd195032b834",[1701,1705,1709,1713],{"_uid":1702,"answer":1703,"question":1704,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1706,"answer":1707,"question":1708,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1710,"answer":1711,"question":1712,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1714,"answer":1715,"question":1716,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1718,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1730,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1719,"component":39,"meta_info":1727,"block_image":1728,"cover_image":1729,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1720,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1725,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1726,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1721,"component":118,"meta_info":1722,"meta_title":7,"block_image":1723,"cover_image":1724,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":739,"content":1733},[1734,1756,1761,1764,1769,1772,1777,1799,1804,1808,1818],{"type":742,"content":1735},[1736,1738,1745,1747,1754],{"text":1737,"type":746},"Boxing is a sport about ",{"text":1739,"type":746,"marks":1740},"range",[1741],{"type":761,"attrs":1742},{"href":1743,"uuid":48,"anchor":48,"custom":1744,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1746,"type":746}," and ",{"text":1748,"type":746,"marks":1749},"distance",[1750],{"type":761,"attrs":1751},{"href":1752,"uuid":48,"anchor":48,"custom":1753,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1755,"type":746},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":787,"attrs":1757,"content":1758},{"level":789},[1759],{"text":1760,"type":746},"Step Behind The Jab",{"type":742,"content":1762},[1763],{"text":1707,"type":746},{"type":787,"attrs":1765,"content":1766},{"level":789},[1767],{"text":1768,"type":746},"Front Foot Defense",{"type":742,"content":1770},[1771],{"text":1711,"type":746},{"type":787,"attrs":1773,"content":1774},{"level":789},[1775],{"text":1776,"type":746},"Cutting Off The Ring",{"type":742,"content":1778},[1779,1781,1788,1790,1797],{"text":1780,"type":746},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1782,"type":746,"marks":1783},"outside fighter",[1784],{"type":761,"attrs":1785},{"href":1786,"uuid":48,"anchor":48,"custom":1787,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1789,"type":746},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1791,"type":746,"marks":1792},"jab",[1793],{"type":761,"attrs":1794},{"href":1795,"uuid":48,"anchor":48,"custom":1796,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1798,"type":746}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":787,"attrs":1800,"content":1801},{"level":789},[1802],{"text":1803,"type":746},"The Takeaway",{"type":742,"content":1805},[1806],{"text":1807,"type":746},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":742,"content":1809},[1810,1811,1816],{"text":1476,"type":746},{"text":758,"type":746,"marks":1812},[1813],{"type":761,"attrs":1814},{"href":1481,"uuid":48,"anchor":48,"custom":1815,"target":764,"linktype":13},{},{"text":1817,"type":746}," 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":742,"content":1819},[1820],{"text":1821,"type":746},"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":1823,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1828,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1829,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1824,"component":118,"meta_info":1825,"meta_title":7,"block_image":1826,"cover_image":1827,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1832,"title":1692,"plugin":43,"description":1833},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1835,"alt":1692,"name":7,"focus":48,"title":1692,"filename":1836,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1513],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1845,"created_at":1846,"published_at":1847,"updated_at":1848,"id":1849,"uuid":1850,"content":1851,"slug":2162,"full_slug":2163,"sort_by_date":48,"position":2164,"tag_list":2165,"is_startpage":9,"parent_id":1157,"meta_data":48,"group_id":2166,"first_published_at":1847,"release_id":48,"lang":60,"path":1516,"alternates":2167,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1852,"faqs":1853,"title":1845,"topic":1886,"author":1901,"content":1902,"category":2144,"schedule":2152,"component":1145,"meta_info":2153,"cover_image":2157,"description":2156,"contributors":2161},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1854,1858,1862,1866,1870,1874,1878,1882],{"_uid":1855,"answer":1856,"question":1857,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1859,"answer":1860,"question":1861,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1863,"answer":1864,"question":1865,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1867,"answer":1868,"question":1869,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1871,"answer":1872,"question":1873,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1875,"answer":1876,"question":1877,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1879,"answer":1880,"question":1881,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1883,"answer":1884,"question":1885,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1887,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1899,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1888,"component":39,"meta_info":1896,"block_image":1897,"cover_image":1898,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1889,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1894,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1890,"component":118,"meta_info":1891,"meta_title":7,"block_image":1892,"cover_image":1893,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":739,"content":1903},[1904,1924,1928,1932,1937,1941,1954,1974,1978,1988,1991,1996,2007,2027,2032,2042,2070,2075,2085,2097,2102,2129,2133,2141],{"type":742,"content":1905},[1906,1908,1914,1916,1922],{"text":1907,"type":746},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1909,"type":746,"marks":1910},"over two hours each day",[1911],{"type":761,"attrs":1912},{"href":1913,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1915,"type":746}," on social media. The ",{"text":1917,"type":746,"marks":1918},"CDC",[1919],{"type":761,"attrs":1920},{"href":1921,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1923,"type":746}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":742,"content":1925},[1926],{"text":1927,"type":746},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":742,"content":1929},[1930],{"text":1931,"type":746},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":787,"attrs":1933,"content":1934},{"level":789},[1935],{"text":1936,"type":746},"Benefits of a 30-Minute Boxing Workout",{"type":787,"attrs":1938,"content":1939},{"level":795},[1940],{"text":1865,"type":746},{"type":773,"attrs":1942},{"id":1943,"body":1944},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1945],{"url":1946,"_uid":1948,"image":1949,"component":808,"copyright_details":1953},{"id":7,"url":7,"linktype":1947,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1950,"alt":1951,"name":7,"focus":48,"title":1951,"filename":1952,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":742,"content":1955},[1956,1958,1964,1966,1972],{"text":1957,"type":746},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1959,"type":746,"marks":1960},"heavy bag",[1961],{"type":761,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1965,"type":746},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1967,"type":746,"marks":1968},"fantastic shape",[1969],{"type":761,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1973,"type":746},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":787,"attrs":1975,"content":1976},{"level":795},[1977],{"text":1869,"type":746},{"type":773,"attrs":1979},{"id":1943,"body":1980},[1981],{"url":1982,"_uid":1983,"image":1984,"component":808,"copyright_details":1987},{"id":7,"url":7,"linktype":1947,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1985,"alt":1951,"name":7,"focus":48,"title":1951,"filename":1986,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":742,"content":1989},[1990],{"text":1868,"type":746},{"type":787,"attrs":1992,"content":1993},{"level":795},[1994],{"text":1995,"type":746},"Stress Relief",{"type":773,"attrs":1997},{"id":1943,"body":1998},[1999],{"url":2000,"_uid":2001,"image":2002,"component":808,"copyright_details":2006},{"id":7,"url":7,"linktype":1947,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2003,"alt":2004,"name":7,"focus":48,"title":2004,"filename":2005,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":742,"content":2008},[2009,2011,2017,2019,2025],{"text":2010,"type":746},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2012,"type":746,"marks":2013},"unleashing that stress",[2014],{"type":761,"attrs":2015},{"href":2016,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2018,"type":746}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2020,"type":746,"marks":2021},"safe and healthy outlet",[2022],{"type":761,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2026,"type":746}," for anyone who has ever felt the need to just get it all out.",{"type":787,"attrs":2028,"content":2029},{"level":795},[2030],{"text":2031,"type":746},"Mental Wellness",{"type":773,"attrs":2033},{"id":1943,"body":2034},[2035],{"url":2036,"_uid":2037,"image":2038,"component":808,"copyright_details":2041},{"id":7,"url":7,"linktype":1947,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2039,"alt":1951,"name":7,"focus":48,"title":1951,"filename":2040,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":742,"content":2043},[2044,2046,2052,2054,2060,2062,2068],{"text":2045,"type":746},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2047,"type":746,"marks":2048},"prevent age-related cognitive decline",[2049],{"type":761,"attrs":2050},{"href":2051,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2053,"type":746},". Studies have also shown that as little as ",{"text":2055,"type":746,"marks":2056},"15 minutes per day",[2057],{"type":761,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2061,"type":746}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2063,"type":746,"marks":2064},"regulate your emotional well-being",[2065],{"type":761,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2069,"type":746}," over time with consistent workouts.",{"type":787,"attrs":2071,"content":2072},{"level":795},[2073],{"text":2074,"type":746},"Convenience",{"type":773,"attrs":2076},{"id":1943,"body":2077},[2078],{"url":2079,"_uid":2080,"image":2081,"component":808,"copyright_details":2084},{"id":7,"url":7,"linktype":1947,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2082,"alt":1951,"name":7,"focus":48,"title":1951,"filename":2083,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":742,"content":2086},[2087,2089,2095],{"text":2088,"type":746},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2090,"type":746,"marks":2091},"boxing training at home",[2092],{"type":761,"attrs":2093},{"href":2094,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2096,"type":746},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":787,"attrs":2098,"content":2099},{"level":789},[2100],{"text":2101,"type":746},"30-Minute Throwdown",{"type":742,"content":2103},[2104,2106,2112,2114,2120,2122,2127],{"text":2105,"type":746},"You can start getting all the benefits of ",{"text":2107,"type":746,"marks":2108},"boxing at home",[2109],{"type":761,"attrs":2110},{"href":2111,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2113,"type":746}," with no equipment at all. ",{"text":2115,"type":746,"marks":2116},"Shadowboxing",[2117],{"type":761,"attrs":2118},{"href":2119,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2121,"type":746}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1959,"type":746,"marks":2123},[2124],{"type":761,"attrs":2125},{"href":2126,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2128,"type":746}," to your home gym can be life-changing.",{"type":787,"attrs":2130,"content":2131},{"level":789},[2132],{"text":1472,"type":746},{"type":742,"content":2134},[2135,2136,2140],{"text":1476,"type":746},{"text":758,"type":746,"marks":2137},[2138],{"type":761,"attrs":2139},{"href":1481,"uuid":48,"anchor":48,"target":764,"linktype":13},{"text":1817,"type":746},{"type":742,"content":2142},[2143],{"text":1821,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2145,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2150,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2151,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2146,"component":118,"meta_info":2147,"meta_title":7,"block_image":2148,"cover_image":2149,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2154,"title":2155,"plugin":43,"description":2156},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2158,"alt":2159,"name":7,"focus":48,"title":2159,"filename":2160,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1513],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2169,"created_at":2170,"published_at":2171,"updated_at":2172,"id":2173,"uuid":2174,"content":2175,"slug":2380,"full_slug":2381,"sort_by_date":48,"position":2382,"tag_list":2383,"is_startpage":9,"parent_id":1157,"meta_data":48,"group_id":2384,"first_published_at":2171,"release_id":48,"lang":60,"path":1516,"alternates":2385,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2176,"faqs":2177,"title":2169,"topic":2194,"author":1901,"content":2209,"category":2361,"schedule":2369,"component":1145,"meta_info":2370,"cover_image":2374,"description":2378,"contributors":2379},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2178,2182,2186,2190],{"_uid":2179,"answer":2180,"question":2181,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2183,"answer":2184,"question":2185,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2187,"answer":2188,"question":2189,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2191,"answer":2192,"question":2193,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2195,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2207,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2208,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2196,"component":39,"meta_info":2204,"block_image":2205,"cover_image":2206,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2197,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2202,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2198,"component":118,"meta_info":2199,"meta_title":7,"block_image":2200,"cover_image":2201,"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":739,"content":2210},[2211,2215,2229,2233,2238,2241,2246,2251,2255,2260,2264,2269,2273,2278,2282,2287,2301,2305,2309,2313,2317,2322,2326,2340,2344,2348,2358],{"type":742,"content":2212},[2213],{"text":2214,"type":746},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":742,"content":2216},[2217,2219,2227],{"text":2218,"type":746},"Running for boxers is a critical element of ",{"text":2220,"type":746,"marks":2221},"roadwork drills",[2222,2226],{"type":761,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1215},{"text":2228,"type":746}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":742,"content":2230},[2231],{"text":2232,"type":746},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":787,"attrs":2234,"content":2235},{"level":789},[2236],{"text":2237,"type":746},"Is Running Good for Boxing?",{"type":742,"content":2239},[2240],{"text":2180,"type":746},{"type":787,"attrs":2242,"content":2243},{"level":789},[2244],{"text":2245,"type":746},"Benefits of Running for Boxers",{"type":787,"attrs":2247,"content":2248},{"level":795},[2249],{"text":2250,"type":746},"Builds Endurance & Stamina",{"type":742,"content":2252},[2253],{"text":2254,"type":746},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":787,"attrs":2256,"content":2257},{"level":795},[2258],{"text":2259,"type":746},"Improves Cardiovascular System",{"type":742,"content":2261},[2262],{"text":2263,"type":746},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":787,"attrs":2265,"content":2266},{"level":795},[2267],{"text":2268,"type":746},"Strengthens Lower Body",{"type":742,"content":2270},[2271],{"text":2272,"type":746},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":787,"attrs":2274,"content":2275},{"level":795},[2276],{"text":2277,"type":746},"Teaches Discipline",{"type":742,"content":2279},[2280],{"text":2281,"type":746},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":787,"attrs":2283,"content":2284},{"level":795},[2285],{"text":2286,"type":746},"Enhances Mental Clarity",{"type":742,"content":2288},[2289,2291,2299],{"text":2290,"type":746},"Much like boxing, running can be a form of ",{"text":2292,"type":746,"marks":2293},"meditative movement",[2294,2298],{"type":761,"attrs":2295},{"href":2296,"uuid":48,"anchor":48,"custom":2297,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1215},{"text":2300,"type":746}," that clears your head and focuses your mind.",{"type":787,"attrs":2302,"content":2303},{"level":789},[2304],{"text":2189,"type":746},{"type":742,"content":2306},[2307],{"text":2308,"type":746},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":742,"content":2310},[2311],{"text":2312,"type":746},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":742,"content":2314},[2315],{"text":2316,"type":746},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":787,"attrs":2318,"content":2319},{"level":789},[2320],{"text":2321,"type":746},"How Long Should I Be Running for Boxing?",{"type":742,"content":2323},[2324],{"text":2325,"type":746},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":742,"content":2327},[2328,2330,2338],{"text":2329,"type":746},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2331,"type":746,"marks":2332},"10 minutes of running",[2333,2337],{"type":761,"attrs":2334},{"href":2335,"uuid":48,"anchor":48,"custom":2336,"target":764,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1215},{"text":2339,"type":746}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":742,"content":2341},[2342],{"text":2343,"type":746},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":787,"attrs":2345,"content":2346},{"level":789},[2347],{"text":1472,"type":746},{"type":742,"content":2349},[2350,2351,2357],{"text":1476,"type":746},{"text":758,"type":746,"marks":2352},[2353,2356],{"type":761,"attrs":2354},{"href":1481,"uuid":48,"anchor":48,"custom":2355,"target":764,"linktype":13},{},{"type":1215},{"text":1485,"type":746},{"type":742,"content":2359},[2360],{"text":1821,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2362,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2367,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2363,"component":118,"meta_info":2364,"meta_title":7,"block_image":2365,"cover_image":2366,"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":2371,"title":2372,"plugin":43,"description":2373},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2375,"alt":2376,"name":7,"focus":7,"title":2376,"filename":2377,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1513],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2387,"created_at":2388,"published_at":2389,"updated_at":2390,"id":2391,"uuid":2392,"content":2393,"slug":2617,"full_slug":2618,"sort_by_date":48,"position":2619,"tag_list":2620,"is_startpage":9,"parent_id":1157,"meta_data":48,"group_id":2621,"first_published_at":2622,"release_id":48,"lang":60,"path":1516,"alternates":2623,"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":2394,"faqs":2395,"title":2387,"topic":2408,"author":1200,"content":2423,"category":2598,"schedule":2606,"component":1145,"meta_info":2607,"cover_image":2611,"description":2615,"contributors":2616},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2396,2400,2404],{"_uid":2397,"answer":2398,"question":2399,"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":2401,"answer":2402,"question":2403,"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":2405,"answer":2406,"question":2407,"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":2409,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2421,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2410,"component":39,"meta_info":2418,"block_image":2419,"cover_image":2420,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2411,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2416,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2412,"component":118,"meta_info":2413,"meta_title":7,"block_image":2414,"cover_image":2415,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":739,"content":2424},[2425,2429,2433,2437,2441,2455,2501,2515,2520,2543,2577,2581,2585,2595],{"type":787,"attrs":2426,"content":2427},{"level":789},[2428],{"text":2399,"type":746},{"type":742,"content":2430},[2431],{"text":2432,"type":746},"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":742,"content":2434},[2435],{"text":2436,"type":746},"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":787,"attrs":2438,"content":2439},{"level":789},[2440],{"text":2403,"type":746},{"type":742,"content":2442},[2443,2445,2453],{"text":2444,"type":746},"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":2446,"type":746,"marks":2447},"National Academy of Sports Medicine",[2448,2452],{"type":761,"attrs":2449},{"href":2450,"uuid":48,"anchor":48,"custom":2451,"target":764,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1215},{"text":2454,"type":746}," has a few exercise-related symptoms of overtraining:",{"type":1245,"attrs":2456,"content":2458},{"order":2457},{"order":1248},[2459,2465,2471,2477,2483,2489,2495],{"type":813,"content":2460},[2461],{"type":742,"content":2462},[2463],{"text":2464,"type":746},"A plateau or decline in workout performance or progress",{"type":813,"content":2466},[2467],{"type":742,"content":2468},[2469],{"text":2470,"type":746},"A perception of increased exertion during “normal” or “easy” workouts",{"type":813,"content":2472},[2473],{"type":742,"content":2474},[2475],{"text":2476,"type":746},"Excessive sweating or overheating",{"type":813,"content":2478},[2479],{"type":742,"content":2480},[2481],{"text":2482,"type":746},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":813,"content":2484},[2485],{"type":742,"content":2486},[2487],{"text":2488,"type":746},"A lack of feeling “refreshed” after regular rest and recovery",{"type":813,"content":2490},[2491],{"type":742,"content":2492},[2493],{"text":2494,"type":746},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":813,"content":2496},[2497],{"type":742,"content":2498},[2499],{"text":2500,"type":746},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":742,"content":2502},[2503,2505,2513],{"text":2504,"type":746},"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":2506,"type":746,"marks":2507},"FightCamp App",[2508,2512],{"type":761,"attrs":2509},{"href":2510,"uuid":48,"anchor":48,"custom":2511,"target":764,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1215},{"text":2514,"type":746}," 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":787,"attrs":2516,"content":2517},{"level":789},[2518],{"text":2519,"type":746},"A Day of Rest",{"type":742,"content":2521},[2522,2524,2532,2533,2541],{"text":2523,"type":746},"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":2525,"type":746,"marks":2526},"Aaron",[2527,2531],{"type":761,"attrs":2528},{"href":2529,"uuid":48,"anchor":48,"custom":2530,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1215},{"text":1746,"type":746},{"text":2534,"type":746,"marks":2535},"Flo",[2536,2540],{"type":761,"attrs":2537},{"href":2538,"uuid":48,"anchor":48,"custom":2539,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1215},{"text":2542,"type":746},"), 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":742,"content":2544},[2545,2547,2555,2557,2565,2567,2575],{"text":2546,"type":746},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2548,"type":746,"marks":2549},"researchers",[2550,2554],{"type":761,"attrs":2551},{"href":2552,"uuid":48,"anchor":48,"custom":2553,"target":764,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1215},{"text":2556,"type":746}," 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":2558,"type":746,"marks":2559},"FightCamp Trainers",[2560,2564],{"type":761,"attrs":2561},{"href":2562,"uuid":48,"anchor":48,"custom":2563,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1215},{"text":2566,"type":746}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2568,"type":746,"marks":2569},"neurological connections",[2570,2574],{"type":761,"attrs":2571},{"href":2572,"uuid":48,"anchor":48,"custom":2573,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1215},{"text":2576,"type":746},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":742,"content":2578},[2579],{"text":2580,"type":746},"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":787,"attrs":2582,"content":2583},{"level":789},[2584],{"text":1472,"type":746},{"type":742,"content":2586},[2587,2588,2594],{"text":1476,"type":746},{"text":758,"type":746,"marks":2589},[2590,2593],{"type":761,"attrs":2591},{"href":1481,"uuid":48,"anchor":48,"custom":2592,"target":764,"linktype":13},{},{"type":1215},{"text":1485,"type":746},{"type":742,"content":2596},[2597],{"text":1821,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2599,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2604,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2605,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2600,"component":118,"meta_info":2601,"meta_title":7,"block_image":2602,"cover_image":2603,"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":2608,"title":2609,"plugin":43,"description":2610},"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":2612,"alt":2613,"name":7,"focus":7,"title":2613,"filename":2614,"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,[1513],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1145,"created_at":2625,"published_at":2626,"updated_at":2627,"id":2628,"uuid":2629,"content":2630,"slug":1145,"full_slug":2651,"sort_by_date":48,"position":446,"tag_list":2652,"is_startpage":9,"parent_id":2653,"meta_data":48,"group_id":2654,"first_published_at":2655,"release_id":48,"lang":60,"path":7,"alternates":2656,"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":2631,"component":2632,"meta_info":2633,"custom_content_list":2635},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2634,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2636,2641,2646],{"_uid":2637,"label":2638,"value":2639,"dev_id":2640,"component":746},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2642,"label":2643,"value":2644,"dev_id":2645,"component":746},"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":2647,"label":2648,"value":2649,"dev_id":2650,"component":746},"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",[],1785892840206]