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Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":676,"answer":677,"question":678,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":680,"answer":681,"question":682,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":685,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":686,"component":39,"meta_info":694,"block_image":695,"cover_image":696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":688,"component":118,"meta_info":689,"meta_title":7,"block_image":690,"cover_image":691,"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":700,"created_at":701,"published_at":702,"updated_at":703,"id":704,"uuid":705,"content":706,"slug":716,"full_slug":717,"sort_by_date":48,"position":113,"tag_list":718,"is_startpage":9,"parent_id":719,"meta_data":48,"group_id":720,"first_published_at":721,"release_id":48,"lang":60,"path":48,"alternates":722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":707,"_uid":708,"name":700,"photo":709,"component":713,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":714,"social_link_linkedin":7,"social_link_instagram":715,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":710,"alt":700,"name":711,"focus":48,"title":700,"filename":712,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":724,"content":725},"doc",[726,743,750,756,771,774,779,790,793,798,809,813,817,822,835,840,853],{"type":727,"content":728},"paragraph",[729,732,741],{"text":730,"type":731},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ","text",{"text":733,"type":731,"marks":734},"shadowboxing",[735],{"type":736,"attrs":737},"link",{"href":738,"uuid":48,"anchor":48,"custom":739,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},"_blank",{"text":742,"type":731}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":749,"type":731},"Why You Should Practice Shadowboxing With Hand Weights",{"type":744,"attrs":751,"content":753},{"level":752},3,[754],{"text":755,"type":731},"1. Speed",{"type":757,"attrs":758},"blok",{"id":759,"body":760},"58589914-3cf9-454d-8369-7218c807f59a",[761],{"url":762,"_uid":764,"image":765,"component":769,"copyright_details":770},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":766,"alt":767,"name":7,"focus":48,"title":767,"filename":768,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png","content_image",[],{"type":727,"content":772},[773],{"text":673,"type":731},{"type":744,"attrs":775,"content":776},{"level":752},[777],{"text":778,"type":731},"2. Arm Endurance",{"type":757,"attrs":780},{"id":759,"body":781},[782],{"url":783,"_uid":784,"image":785,"component":769,"copyright_details":789},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":786,"alt":787,"name":7,"focus":48,"title":787,"filename":788,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":727,"content":791},[792],{"text":677,"type":731},{"type":744,"attrs":794,"content":795},{"level":752},[796],{"text":797,"type":731},"3. Cardiovascular Conditioning",{"type":757,"attrs":799},{"id":759,"body":800},[801],{"url":802,"_uid":803,"image":804,"component":769,"copyright_details":808},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":805,"alt":806,"name":7,"focus":48,"title":806,"filename":807,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":727,"content":810},[811],{"text":812,"type":731},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":727,"content":814},[815],{"text":816,"type":731},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":744,"attrs":818,"content":819},{"level":746},[820],{"text":821,"type":731},"Amp Up Your Training",{"type":727,"content":823},[824,826,833],{"text":825,"type":731},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":827,"type":731,"marks":828},"FightCamp Facebook Community",[829],{"type":736,"attrs":830},{"href":831,"uuid":48,"anchor":48,"custom":832,"target":740,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":834,"type":731}," and let me know.",{"type":744,"attrs":836,"content":837},{"level":746},[838],{"text":839,"type":731},"Train Like a Fighter",{"type":727,"content":841},[842,844,851],{"text":843,"type":731},"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":845,"type":731,"marks":846},"FightCamp",[847],{"type":736,"attrs":848},{"href":849,"uuid":48,"anchor":48,"custom":850,"target":740,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":852,"type":731}," 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":727,"content":854},[855],{"text":856,"type":731},"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":858,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":863,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":859,"component":118,"meta_info":860,"meta_title":7,"block_image":861,"cover_image":862,"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},[],[],"2023-01-16 00:00","article",{"_uid":868,"title":683,"plugin":43,"description":869},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":871,"alt":657,"name":7,"focus":48,"title":657,"filename":872,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[878],"featured",60887917,"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z","training/{{story.slug}}",[],["Reactive",885],[886,1132,1401,1552,1894,2178],{"name":887,"created_at":888,"published_at":889,"updated_at":890,"id":891,"uuid":892,"content":893,"slug":1125,"full_slug":1126,"sort_by_date":48,"position":1127,"tag_list":1128,"is_startpage":9,"parent_id":879,"meta_data":48,"group_id":1129,"first_published_at":1130,"release_id":48,"lang":60,"path":882,"alternates":1131,"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":894,"faqs":895,"title":887,"topic":908,"author":923,"content":924,"category":1106,"schedule":1114,"component":866,"meta_info":1115,"cover_image":1119,"description":1123,"contributors":1124},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[896,900,904],{"_uid":897,"answer":898,"question":899,"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":901,"answer":902,"question":903,"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":905,"answer":906,"question":907,"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":909,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":921,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":922,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":910,"component":39,"meta_info":918,"block_image":919,"cover_image":920,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":911,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":916,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":917,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":912,"component":118,"meta_info":913,"meta_title":7,"block_image":914,"cover_image":915,"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":724,"content":925},[926,930,934,938,942,957,1006,1020,1025,1049,1083,1087,1091,1102],{"type":744,"attrs":927,"content":928},{"level":746},[929],{"text":899,"type":731},{"type":727,"content":931},[932],{"text":933,"type":731},"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":727,"content":935},[936],{"text":937,"type":731},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":744,"attrs":939,"content":940},{"level":746},[941],{"text":903,"type":731},{"type":727,"content":943},[944,946,955],{"text":945,"type":731},"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":947,"type":731,"marks":948},"National Academy of Sports Medicine",[949,953],{"type":736,"attrs":950},{"href":951,"uuid":48,"anchor":48,"custom":952,"target":740,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":954},"underline",{"text":956,"type":731}," has a few exercise-related symptoms of overtraining:",{"type":958,"attrs":959,"content":962},"ordered_list",{"order":960},{"order":961},1,[963,970,976,982,988,994,1000],{"type":964,"content":965},"list_item",[966],{"type":727,"content":967},[968],{"text":969,"type":731},"A plateau or decline in workout performance or progress",{"type":964,"content":971},[972],{"type":727,"content":973},[974],{"text":975,"type":731},"A perception of increased exertion during “normal” or “easy” workouts",{"type":964,"content":977},[978],{"type":727,"content":979},[980],{"text":981,"type":731},"Excessive sweating or overheating",{"type":964,"content":983},[984],{"type":727,"content":985},[986],{"text":987,"type":731},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":964,"content":989},[990],{"type":727,"content":991},[992],{"text":993,"type":731},"A lack of feeling “refreshed” after regular rest and recovery",{"type":964,"content":995},[996],{"type":727,"content":997},[998],{"text":999,"type":731},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":964,"content":1001},[1002],{"type":727,"content":1003},[1004],{"text":1005,"type":731},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":727,"content":1007},[1008,1010,1018],{"text":1009,"type":731},"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":1011,"type":731,"marks":1012},"FightCamp App",[1013,1017],{"type":736,"attrs":1014},{"href":1015,"uuid":48,"anchor":48,"custom":1016,"target":740,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":954},{"text":1019,"type":731}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":744,"attrs":1021,"content":1022},{"level":746},[1023],{"text":1024,"type":731},"A Day of Rest",{"type":727,"content":1026},[1027,1029,1037,1039,1047],{"text":1028,"type":731},"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":1030,"type":731,"marks":1031},"Aaron",[1032,1036],{"type":736,"attrs":1033},{"href":1034,"uuid":48,"anchor":48,"custom":1035,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":954},{"text":1038,"type":731}," and ",{"text":1040,"type":731,"marks":1041},"Flo",[1042,1046],{"type":736,"attrs":1043},{"href":1044,"uuid":48,"anchor":48,"custom":1045,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":954},{"text":1048,"type":731},"), 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":727,"content":1050},[1051,1053,1061,1063,1071,1073,1081],{"text":1052,"type":731},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1054,"type":731,"marks":1055},"researchers",[1056,1060],{"type":736,"attrs":1057},{"href":1058,"uuid":48,"anchor":48,"custom":1059,"target":740,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":954},{"text":1062,"type":731}," 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":1064,"type":731,"marks":1065},"FightCamp Trainers",[1066,1070],{"type":736,"attrs":1067},{"href":1068,"uuid":48,"anchor":48,"custom":1069,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":954},{"text":1072,"type":731}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1074,"type":731,"marks":1075},"neurological connections",[1076,1080],{"type":736,"attrs":1077},{"href":1078,"uuid":48,"anchor":48,"custom":1079,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":954},{"text":1082,"type":731},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":727,"content":1084},[1085],{"text":1086,"type":731},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":744,"attrs":1088,"content":1089},{"level":746},[1090],{"text":839,"type":731},{"type":727,"content":1092},[1093,1094,1100],{"text":843,"type":731},{"text":845,"type":731,"marks":1095},[1096,1099],{"type":736,"attrs":1097},{"href":849,"uuid":48,"anchor":48,"custom":1098,"target":740,"linktype":13},{},{"type":954},{"text":1101,"type":731}," 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":727,"content":1103},[1104],{"text":1105,"type":731},"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":1107,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1112,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1113,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1108,"component":118,"meta_info":1109,"meta_title":7,"block_image":1110,"cover_image":1111,"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":1116,"title":1117,"plugin":43,"description":1118},"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":1120,"alt":1121,"name":7,"focus":7,"title":1121,"filename":1122,"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,[878],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1133,"created_at":1134,"published_at":1135,"updated_at":1136,"id":1137,"uuid":1138,"content":1139,"slug":1395,"full_slug":1396,"sort_by_date":48,"position":1397,"tag_list":1398,"is_startpage":9,"parent_id":879,"meta_data":48,"group_id":1399,"first_published_at":1135,"release_id":48,"lang":60,"path":882,"alternates":1400,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1140,"faqs":1141,"title":1133,"topic":1162,"author":1177,"content":1178,"category":1376,"schedule":1384,"component":866,"meta_info":1385,"cover_image":1389,"description":1393,"contributors":1394},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1142,1146,1150,1154,1158],{"_uid":1143,"answer":1144,"question":1145,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1147,"answer":1148,"question":1149,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1151,"answer":1152,"question":1153,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1155,"answer":1156,"question":1157,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1159,"answer":1160,"question":1161,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1163,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1175,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1164,"component":39,"meta_info":1172,"block_image":1173,"cover_image":1174,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1165,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1170,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1171,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1166,"component":118,"meta_info":1167,"meta_title":7,"block_image":1168,"cover_image":1169,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":724,"content":1179},[1180,1194,1198,1202,1206,1210,1214,1217,1222,1227,1241,1246,1250,1255,1259,1264,1278,1282,1286,1300,1314,1318,1322,1336,1341,1345,1359,1363,1373],{"type":727,"content":1181},[1182,1184,1192],{"text":1183,"type":731},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1185,"type":731,"marks":1186},"interval training",[1187,1191],{"type":736,"attrs":1188},{"href":1189,"uuid":48,"anchor":48,"custom":1190,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":954},{"text":1193,"type":731}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":727,"content":1195},[1196],{"text":1197,"type":731},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":744,"attrs":1199,"content":1200},{"level":746},[1201],{"text":1145,"type":731},{"type":727,"content":1203},[1204],{"text":1205,"type":731},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":727,"content":1207},[1208],{"text":1209,"type":731},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":744,"attrs":1211,"content":1212},{"level":746},[1213],{"text":1149,"type":731},{"type":727,"content":1215},[1216],{"text":1148,"type":731},{"type":744,"attrs":1218,"content":1219},{"level":746},[1220],{"text":1221,"type":731},"Unique Benefits of HIIT",{"type":744,"attrs":1223,"content":1224},{"level":752},[1225],{"text":1226,"type":731},"Maximum Effectiveness in Less Time",{"type":727,"content":1228},[1229,1231,1239],{"text":1230,"type":731},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1232,"type":731,"marks":1233},"25-30% more calories",[1234,1238],{"type":736,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"custom":1237,"target":740,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":954},{"text":1240,"type":731}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":744,"attrs":1242,"content":1243},{"level":752},[1244],{"text":1245,"type":731},"Tones Muscle",{"type":727,"content":1247},[1248],{"text":1249,"type":731},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":744,"attrs":1251,"content":1252},{"level":752},[1253],{"text":1254,"type":731},"Adds Variety",{"type":727,"content":1256},[1257],{"text":1258,"type":731},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":744,"attrs":1260,"content":1261},{"level":752},[1262],{"text":1263,"type":731},"Improves Cardiovascular Health",{"type":727,"content":1265},[1266,1268,1276],{"text":1267,"type":731},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1269,"type":731,"marks":1270},"greater improvements in blood pressure",[1271,1275],{"type":736,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"custom":1274,"target":740,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":954},{"text":1277,"type":731}," and blood sugar than moderate-intensity workouts. ",{"type":744,"attrs":1279,"content":1280},{"level":746},[1281],{"text":1157,"type":731},{"type":727,"content":1283},[1284],{"text":1285,"type":731},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":727,"content":1287},[1288,1290,1298],{"text":1289,"type":731},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1291,"type":731,"marks":1292},"roadwork",[1293,1297],{"type":736,"attrs":1294},{"href":1295,"uuid":48,"anchor":48,"custom":1296,"target":740,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":954},{"text":1299,"type":731},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":727,"content":1301},[1302,1304,1312],{"text":1303,"type":731},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1305,"type":731,"marks":1306},"HIIT jump rope workout",[1307,1311],{"type":736,"attrs":1308},{"href":1309,"uuid":48,"anchor":48,"custom":1310,"target":740,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":954},{"text":1313,"type":731}," for a full-body cardio blast in just minutes.",{"type":744,"attrs":1315,"content":1316},{"level":746},[1317],{"text":1161,"type":731},{"type":727,"content":1319},[1320],{"text":1321,"type":731},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":727,"content":1323},[1324,1326,1334],{"text":1325,"type":731},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1327,"type":731,"marks":1328},"10 minutes of HIIT boxing",[1329,1333],{"type":736,"attrs":1330},{"href":1331,"uuid":48,"anchor":48,"custom":1332,"target":740,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":954},{"text":1335,"type":731}," and feel the difference with just one workout.",{"type":744,"attrs":1337,"content":1338},{"level":746},[1339],{"text":1340,"type":731},"Hit With HIIT",{"type":727,"content":1342},[1343],{"text":1344,"type":731},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":727,"content":1346},[1347,1349,1357],{"text":1348,"type":731},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1350,"type":731,"marks":1351},"FightCamp’s extensive library of HIIT workouts",[1352,1356],{"type":736,"attrs":1353},{"href":1354,"uuid":48,"anchor":48,"custom":1355,"target":740,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":954},{"text":1358,"type":731},"!",{"type":744,"attrs":1360,"content":1361},{"level":746},[1362],{"text":839,"type":731},{"type":727,"content":1364},[1365,1366,1372],{"text":843,"type":731},{"text":845,"type":731,"marks":1367},[1368,1371],{"type":736,"attrs":1369},{"href":849,"uuid":48,"anchor":48,"custom":1370,"target":740,"linktype":13},{},{"type":954},{"text":852,"type":731},{"type":727,"content":1374},[1375],{"text":1105,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1377,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1382,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1383,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1378,"component":118,"meta_info":1379,"meta_title":7,"block_image":1380,"cover_image":1381,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1386,"title":1387,"plugin":43,"description":1388},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1390,"alt":1391,"name":7,"focus":7,"title":1391,"filename":1392,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[878],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1402,"created_at":1403,"published_at":1404,"updated_at":1405,"id":1406,"uuid":1407,"content":1408,"slug":1546,"full_slug":1547,"sort_by_date":48,"position":1548,"tag_list":1549,"is_startpage":9,"parent_id":879,"meta_data":48,"group_id":1550,"first_published_at":1404,"release_id":48,"lang":60,"path":882,"alternates":1551,"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":1409,"faqs":1410,"title":1402,"topic":1427,"author":1442,"content":1443,"category":1530,"schedule":1538,"component":866,"meta_info":1539,"cover_image":1542,"description":1541,"contributors":1545},"96d7fcda-e3db-4f35-935d-fd195032b834",[1411,1415,1419,1423],{"_uid":1412,"answer":1413,"question":1414,"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":1416,"answer":1417,"question":1418,"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":1420,"answer":1421,"question":1422,"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":1424,"answer":1425,"question":1426,"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":1428,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1440,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1441,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1429,"component":39,"meta_info":1437,"block_image":1438,"cover_image":1439,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1430,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1435,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1436,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1431,"component":118,"meta_info":1432,"meta_title":7,"block_image":1433,"cover_image":1434,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":724,"content":1444},[1445,1466,1471,1474,1479,1482,1487,1509,1514,1518,1527],{"type":727,"content":1446},[1447,1449,1456,1457,1464],{"text":1448,"type":731},"Boxing is a sport about ",{"text":1450,"type":731,"marks":1451},"range",[1452],{"type":736,"attrs":1453},{"href":1454,"uuid":48,"anchor":48,"custom":1455,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1038,"type":731},{"text":1458,"type":731,"marks":1459},"distance",[1460],{"type":736,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1465,"type":731},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":744,"attrs":1467,"content":1468},{"level":746},[1469],{"text":1470,"type":731},"Step Behind The Jab",{"type":727,"content":1472},[1473],{"text":1417,"type":731},{"type":744,"attrs":1475,"content":1476},{"level":746},[1477],{"text":1478,"type":731},"Front Foot Defense",{"type":727,"content":1480},[1481],{"text":1421,"type":731},{"type":744,"attrs":1483,"content":1484},{"level":746},[1485],{"text":1486,"type":731},"Cutting Off The Ring",{"type":727,"content":1488},[1489,1491,1498,1500,1507],{"text":1490,"type":731},"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":1492,"type":731,"marks":1493},"outside fighter",[1494],{"type":736,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1499,"type":731},". 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":1501,"type":731,"marks":1502},"jab",[1503],{"type":736,"attrs":1504},{"href":1505,"uuid":48,"anchor":48,"custom":1506,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1508,"type":731}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":744,"attrs":1510,"content":1511},{"level":746},[1512],{"text":1513,"type":731},"The Takeaway",{"type":727,"content":1515},[1516],{"text":1517,"type":731},"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":727,"content":1519},[1520,1521,1526],{"text":843,"type":731},{"text":845,"type":731,"marks":1522},[1523],{"type":736,"attrs":1524},{"href":849,"uuid":48,"anchor":48,"custom":1525,"target":740,"linktype":13},{},{"text":852,"type":731},{"type":727,"content":1528},[1529],{"text":1105,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1531,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1536,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1537,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1532,"component":118,"meta_info":1533,"meta_title":7,"block_image":1534,"cover_image":1535,"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":1540,"title":1402,"plugin":43,"description":1541},"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":1543,"alt":1402,"name":7,"focus":48,"title":1402,"filename":1544,"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,[878],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1553,"created_at":1554,"published_at":1555,"updated_at":1556,"id":1557,"uuid":1558,"content":1559,"slug":1888,"full_slug":1889,"sort_by_date":48,"position":1890,"tag_list":1891,"is_startpage":9,"parent_id":879,"meta_data":48,"group_id":1892,"first_published_at":1555,"release_id":48,"lang":60,"path":882,"alternates":1893,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1560,"faqs":1561,"title":1553,"topic":1610,"author":1625,"content":1626,"category":1871,"schedule":1879,"component":866,"meta_info":1880,"cover_image":1884,"description":1883,"contributors":1887},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1562,1566,1570,1574,1578,1582,1586,1590,1594,1598,1602,1606],{"_uid":1563,"answer":1564,"question":1565,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1567,"answer":1568,"question":1569,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1571,"answer":1572,"question":1573,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1575,"answer":1576,"question":1577,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1579,"answer":1580,"question":1581,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1583,"answer":1584,"question":1585,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1587,"answer":1588,"question":1589,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1591,"answer":1592,"question":1593,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1595,"answer":1596,"question":1597,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1599,"answer":1600,"question":1601,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1603,"answer":1604,"question":1605,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1607,"answer":1608,"question":1609,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1611,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1623,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1624,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1612,"component":39,"meta_info":1620,"block_image":1621,"cover_image":1622,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1613,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1618,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1619,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1614,"component":118,"meta_info":1615,"meta_title":7,"block_image":1616,"cover_image":1617,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":724,"content":1627},[1628,1647,1659,1672,1677,1681,1692,1696,1711,1715,1720,1723,1727,1738,1750,1754,1757,1762,1773,1785,1789,1792,1797,1808,1812,1816,1820,1823,1828,1839,1843,1847,1851,1856,1860,1868],{"type":727,"content":1629},[1630,1632,1638,1640,1645],{"text":1631,"type":731},"Out of the ",{"text":1633,"type":731,"marks":1634},"six (6) basic punches",[1635],{"type":736,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1639,"type":731}," in boxing, punch number one is the ",{"text":1501,"type":731,"marks":1641},[1642],{"type":736,"attrs":1643},{"href":1644,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1646,"type":731},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":727,"content":1648},[1649,1651,1657],{"text":1650,"type":731},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1652,"type":731,"marks":1653},"Coach PJ",[1654],{"type":736,"attrs":1655},{"href":1656,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1658,"type":731}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":757,"attrs":1660},{"id":1661,"body":1662},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1663],{"_uid":1664,"link":1665,"image":1667,"title":1669,"component":1671},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1666,"linktype":13,"fieldtype":14,"cached_url":1666},"https://youtu.be/JM-8c3EqwZg",{"id":1668,"alt":1669,"name":7,"focus":48,"title":1669,"filename":1670,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":744,"attrs":1673,"content":1674},{"level":746},[1675],{"text":1676,"type":731},"5 Most Common Jab Mistakes",{"type":744,"attrs":1678,"content":1679},{"level":752},[1680],{"text":1573,"type":731},{"type":757,"attrs":1682},{"id":1661,"body":1683},[1684],{"url":1685,"_uid":1686,"image":1687,"component":769,"copyright_details":1691},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1688,"alt":1689,"name":7,"focus":48,"title":1689,"filename":1690,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":727,"content":1693},[1694],{"text":1695,"type":731},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1697,"content":1698},"bullet_list",[1699,1705],{"type":964,"content":1700},[1701],{"type":727,"content":1702},[1703],{"text":1704,"type":731},"While extending the arm to punch",{"type":964,"content":1706},[1707],{"type":727,"content":1708},[1709],{"text":1710,"type":731},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":727,"content":1712},[1713],{"text":1714,"type":731},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":744,"attrs":1716,"content":1717},{"level":752},[1718],{"text":1719,"type":731},"How To Fix It:",{"type":727,"content":1721},[1722],{"text":1576,"type":731},{"type":744,"attrs":1724,"content":1725},{"level":752},[1726],{"text":1581,"type":731},{"type":757,"attrs":1728},{"id":1661,"body":1729},[1730],{"url":1731,"_uid":1732,"image":1733,"component":769,"copyright_details":1737},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1734,"alt":1735,"name":7,"focus":48,"title":1735,"filename":1736,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":727,"content":1739},[1740,1742,1748],{"text":1741,"type":731},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1743,"type":731,"marks":1744},"hook",[1745],{"type":736,"attrs":1746},{"href":1747,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1749,"type":731}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":744,"attrs":1751,"content":1752},{"level":752},[1753],{"text":1719,"type":731},{"type":727,"content":1755},[1756],{"text":1584,"type":731},{"type":744,"attrs":1758,"content":1759},{"level":752},[1760],{"text":1761,"type":731},"3. Pushing the Jab",{"type":757,"attrs":1763},{"id":1661,"body":1764},[1765],{"url":1766,"_uid":1767,"image":1768,"component":769,"copyright_details":1772},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1769,"alt":1770,"name":7,"focus":48,"title":1770,"filename":1771,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":727,"content":1774},[1775,1777,1783],{"text":1776,"type":731},"“Pushing the jab” means leaning into the punch. In your ",{"text":1778,"type":731,"marks":1779},"boxing stance",[1780],{"type":736,"attrs":1781},{"href":1782,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1784,"type":731},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":744,"attrs":1786,"content":1787},{"level":752},[1788],{"text":1719,"type":731},{"type":727,"content":1790},[1791],{"text":1592,"type":731},{"type":744,"attrs":1793,"content":1794},{"level":752},[1795],{"text":1796,"type":731},"4. Flaring Your Elbows",{"type":757,"attrs":1798},{"id":1661,"body":1799},[1800],{"url":1801,"_uid":1802,"image":1803,"component":769,"copyright_details":1807},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1804,"alt":1805,"name":7,"focus":48,"title":1805,"filename":1806,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":727,"content":1809},[1810],{"text":1811,"type":731},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":727,"content":1813},[1814],{"text":1815,"type":731},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":744,"attrs":1817,"content":1818},{"level":752},[1819],{"text":1719,"type":731},{"type":727,"content":1821},[1822],{"text":1600,"type":731},{"type":744,"attrs":1824,"content":1825},{"level":752},[1826],{"text":1827,"type":731},"5. Not Jabbing Enough",{"type":757,"attrs":1829},{"id":1661,"body":1830},[1831],{"url":1832,"_uid":1833,"image":1834,"component":769,"copyright_details":1838},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1835,"alt":1836,"name":7,"focus":48,"title":1836,"filename":1837,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":727,"content":1840},[1841],{"text":1842,"type":731},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":744,"attrs":1844,"content":1845},{"level":752},[1846],{"text":1719,"type":731},{"type":727,"content":1848},[1849],{"text":1850,"type":731},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":744,"attrs":1852,"content":1853},{"level":746},[1854],{"text":1855,"type":731},"Keep On Jabbing",{"type":727,"content":1857},[1858],{"text":1859,"type":731},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":727,"content":1861},[1862,1863,1867],{"text":843,"type":731},{"text":845,"type":731,"marks":1864},[1865],{"type":736,"attrs":1866},{"href":849,"uuid":48,"anchor":48,"target":740,"linktype":13},{"text":852,"type":731},{"type":727,"content":1869},[1870],{"text":856,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1872,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1877,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1878,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1873,"component":118,"meta_info":1874,"meta_title":7,"block_image":1875,"cover_image":1876,"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},[],[],"2022-12-06 00:00",{"_uid":1881,"title":1882,"plugin":43,"description":1883},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1885,"alt":1553,"name":7,"focus":48,"title":1553,"filename":1886,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[878],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1895,"created_at":1896,"published_at":1897,"updated_at":1898,"id":1899,"uuid":1900,"content":1901,"slug":2171,"full_slug":2172,"sort_by_date":48,"position":2173,"tag_list":2174,"is_startpage":9,"parent_id":879,"meta_data":48,"group_id":2175,"first_published_at":2176,"release_id":48,"lang":60,"path":882,"alternates":2177,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1902,"faqs":1903,"title":1895,"topic":1920,"author":1442,"content":1935,"category":2153,"schedule":1384,"component":866,"meta_info":2161,"cover_image":2165,"description":2169,"contributors":2170},"0970fa5a-5687-49ba-9c33-b7285372264c",[1904,1908,1912,1916],{"_uid":1905,"answer":1906,"question":1907,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1909,"answer":1910,"question":1911,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1913,"answer":1914,"question":1915,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1917,"answer":1918,"question":1919,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1921,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1933,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1922,"component":39,"meta_info":1930,"block_image":1931,"cover_image":1932,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1923,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1928,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1929,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1924,"component":118,"meta_info":1925,"meta_title":7,"block_image":1926,"cover_image":1927,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":724,"content":1936},[1937,1942,1962,1967,1972,1976,2008,2012,2017,2027,2047,2051,2056,2060,2086,2090,2116,2120,2125,2137,2141,2150],{"type":744,"attrs":1938,"content":1939},{"level":746},[1940],{"text":1941,"type":731},"How to Get Better Head Movement in Boxing",{"type":727,"content":1943},[1944,1946,1953,1955,1960],{"text":1945,"type":731},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1947,"type":731,"marks":1948},"movements",[1949],{"type":736,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"custom":1952,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1954,"type":731}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1956,"type":731,"marks":1957},"employ",[1958],{"type":1959},"italic",{"text":1961,"type":731}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":744,"attrs":1963,"content":1964},{"level":746},[1965],{"text":1966,"type":731},"3 Boxing Head Movement Drills",{"type":744,"attrs":1968,"content":1969},{"level":752},[1970],{"text":1971,"type":731},"The 5 Point Pivot Drill",{"type":727,"content":1973},[1974],{"text":1975,"type":731},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":1697,"content":1977},[1978,1984,1990,1996,2002],{"type":964,"content":1979},[1980],{"type":727,"content":1981},[1982],{"text":1983,"type":731},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":964,"content":1985},[1986],{"type":727,"content":1987},[1988],{"text":1989,"type":731},"Weave under to the other side (to avoid hooks)",{"type":964,"content":1991},[1992],{"type":727,"content":1993},[1994],{"text":1995,"type":731},"Pull back/sway (good for avoiding uppercuts)",{"type":964,"content":1997},[1998],{"type":727,"content":1999},[2000],{"text":2001,"type":731},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":964,"content":2003},[2004],{"type":727,"content":2005},[2006],{"text":2007,"type":731},"Throw a punch (it's important that defense and offense are fluid) ",{"type":727,"content":2009},[2010],{"text":2011,"type":731},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":744,"attrs":2013,"content":2014},{"level":752},[2015],{"text":2016,"type":731},"Frame and Shoot Drill",{"type":727,"content":2018},[2019,2021,2025],{"text":2020,"type":731},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2022,"type":731,"marks":2023},"will",[2024],{"type":1959},{"text":2026,"type":731}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":1697,"content":2028},[2029,2035,2041],{"type":964,"content":2030},[2031],{"type":727,"content":2032},[2033],{"text":2034,"type":731},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":964,"content":2036},[2037],{"type":727,"content":2038},[2039],{"text":2040,"type":731},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":964,"content":2042},[2043],{"type":727,"content":2044},[2045],{"text":2046,"type":731},"Once you know what feels best, throw a punch from that position. ",{"type":727,"content":2048},[2049],{"text":2050,"type":731},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":744,"attrs":2052,"content":2053},{"level":752},[2054],{"text":2055,"type":731},"The Line Drill",{"type":727,"content":2057},[2058],{"text":2059,"type":731},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":1697,"content":2061},[2062,2068,2074,2080],{"type":964,"content":2063},[2064],{"type":727,"content":2065},[2066],{"text":2067,"type":731},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":964,"content":2069},[2070],{"type":727,"content":2071},[2072],{"text":2073,"type":731}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":964,"content":2075},[2076],{"type":727,"content":2077},[2078],{"text":2079,"type":731},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":964,"content":2081},[2082],{"type":727,"content":2083},[2084],{"text":2085,"type":731},"Repeat step 1",{"type":727,"content":2087},[2088],{"text":2089,"type":731},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":1697,"content":2091},[2092,2098,2104,2110],{"type":964,"content":2093},[2094],{"type":727,"content":2095},[2096],{"text":2097,"type":731},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":964,"content":2099},[2100],{"type":727,"content":2101},[2102],{"text":2103,"type":731},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":964,"content":2105},[2106],{"type":727,"content":2107},[2108],{"text":2109,"type":731},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":964,"content":2111},[2112],{"type":727,"content":2113},[2114],{"text":2115,"type":731},"Return to neutral and repeat the sequence",{"type":727,"content":2117},[2118],{"text":2119,"type":731},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":744,"attrs":2121,"content":2122},{"level":746},[2123],{"text":2124,"type":731},"Keep Your Head Moving",{"type":727,"content":2126},[2127,2129,2135],{"text":2128,"type":731},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1947,"type":731,"marks":2130},[2131],{"type":736,"attrs":2132},{"href":2133,"uuid":48,"anchor":48,"custom":2134,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2136,"type":731}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":744,"attrs":2138,"content":2139},{"level":746},[2140],{"text":839,"type":731},{"type":727,"content":2142},[2143,2144,2149],{"text":843,"type":731},{"text":845,"type":731,"marks":2145},[2146],{"type":736,"attrs":2147},{"href":849,"uuid":48,"anchor":48,"custom":2148,"target":740,"linktype":13},{},{"text":852,"type":731},{"type":727,"content":2151},[2152],{"text":856,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2154,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2159,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2160,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2155,"component":118,"meta_info":2156,"meta_title":7,"block_image":2157,"cover_image":2158,"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":2162,"title":2163,"plugin":43,"description":2164},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2166,"alt":2167,"name":7,"focus":7,"title":2167,"filename":2168,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[878],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2179,"created_at":2180,"published_at":2181,"updated_at":2182,"id":2183,"uuid":2184,"content":2185,"slug":2401,"full_slug":2402,"sort_by_date":48,"position":2403,"tag_list":2404,"is_startpage":9,"parent_id":879,"meta_data":48,"group_id":2405,"first_published_at":2406,"release_id":48,"lang":60,"path":882,"alternates":2407,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2186,"faqs":2187,"title":2179,"topic":2208,"author":2223,"content":2224,"category":2383,"schedule":2391,"component":866,"meta_info":2392,"cover_image":2396,"description":2395,"contributors":2400},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2188,2192,2196,2200,2204],{"_uid":2189,"answer":2190,"question":2191,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2193,"answer":2194,"question":2195,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2197,"answer":2198,"question":2199,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2201,"answer":2202,"question":2203,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2205,"answer":2206,"question":2207,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2209,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2221,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2222,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2210,"component":39,"meta_info":2218,"block_image":2219,"cover_image":2220,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2211,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2216,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2217,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2212,"component":118,"meta_info":2213,"meta_title":7,"block_image":2214,"cover_image":2215,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":724,"content":2225},[2226,2230,2234,2238,2251,2255,2259,2264,2276,2289,2294,2305,2309,2331,2336,2347,2358,2363,2367,2371,2380],{"type":727,"content":2227},[2228],{"text":2229,"type":731},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":727,"content":2231},[2232],{"text":2233,"type":731},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":744,"attrs":2235,"content":2236},{"level":746},[2237],{"text":2191,"type":731},{"type":727,"content":2239},[2240,2242,2249],{"text":2241,"type":731},"According to the ",{"text":2243,"type":731,"marks":2244},"Mayo Clinic",[2245],{"type":736,"attrs":2246},{"href":2247,"uuid":48,"anchor":48,"custom":2248,"target":740,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2250,"type":731},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":727,"content":2252},[2253],{"text":2254,"type":731},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":727,"content":2256},[2257],{"text":2258,"type":731},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":744,"attrs":2260,"content":2261},{"level":746},[2262],{"text":2263,"type":731},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":757,"attrs":2265},{"id":2266,"body":2267},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2268],{"url":2269,"_uid":2270,"image":2271,"component":769,"copyright_details":2275},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2272,"alt":2273,"name":7,"focus":48,"title":2273,"filename":2274,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":727,"content":2277},[2278,2280,2287],{"text":2279,"type":731},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2281,"type":731,"marks":2282},"burn more calories",[2283],{"type":736,"attrs":2284},{"href":2285,"uuid":48,"anchor":48,"custom":2286,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2288,"type":731}," even after you’re done working out.",{"type":744,"attrs":2290,"content":2291},{"level":746},[2292],{"text":2293,"type":731},"Kickboxing Is A Full Body Workout",{"type":757,"attrs":2295},{"id":2266,"body":2296},[2297],{"url":2298,"_uid":2299,"image":2300,"component":769,"copyright_details":2304},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2301,"alt":2302,"name":7,"focus":48,"title":2302,"filename":2303,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":727,"content":2306},[2307],{"text":2308,"type":731},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":727,"content":2310},[2311,2313,2320,2322,2329],{"text":2312,"type":731},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2314,"type":731,"marks":2315},"all-level lower body workout",[2316],{"type":736,"attrs":2317},{"href":2318,"uuid":48,"anchor":48,"custom":2319,"target":740,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2321,"type":731}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2323,"type":731,"marks":2324},"upper body workout",[2325],{"type":736,"attrs":2326},{"href":2327,"uuid":48,"anchor":48,"custom":2328,"target":740,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2330,"type":731}," led by Flo Master.",{"type":744,"attrs":2332,"content":2333},{"level":746},[2334],{"text":2335,"type":731},"Boxing Can Be Low-Impact",{"type":757,"attrs":2337},{"id":2266,"body":2338},[2339],{"url":2340,"_uid":2341,"image":2342,"component":769,"copyright_details":2346},{"id":7,"url":7,"linktype":763,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2343,"alt":2344,"name":7,"focus":48,"title":2344,"filename":2345,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":727,"content":2348},[2349,2351,2356],{"text":2350,"type":731},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":733,"type":731,"marks":2352},[2353],{"type":736,"attrs":2354},{"href":738,"uuid":48,"anchor":48,"custom":2355,"target":740,"linktype":13},{},{"text":2357,"type":731}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":744,"attrs":2359,"content":2360},{"level":746},[2361],{"text":2362,"type":731},"Kick Boring Cardio To The Curb",{"type":727,"content":2364},[2365],{"text":2366,"type":731},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. 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